Achieve Weight Loss in these 7 simple steps

 

Weight loss means decreasing in body weight voluntarily (diet, exercise) or involuntarily (illness). In most cases weight loss is due to body fat loss although severe weight loss may be due to depletion of protein and other substances in the body.

Losing 1 to 2 pounds per week is recommended for the most effective long-term weight management. There are safe ways to lose weight. One of the safest and effective ways of losing weight is following a healthier eating plan although many of them leave you feeling hungry or unsatisfied and that is why you may find it hard to stick to any of them.

However, not all diets cause this. Low carb diets and whole food, lower calorie diets are effective for weight loss and are easy to stick to. The following are some of the ways to lose weight applied with healthy eating especially lower carbs of which they aim to reduce your appetite, cause fast weight loss and improve your metabolic health.

Cut back on refined carbs

One way to quick weight loss is cutting back on sugars and starches or carbohydrates. Since these convert into sugars in the body so fast and limiting their intake may be quite hard, finding alternative options is a great deal.

These sugars can be an important energy source when needed and if the body does not need all of this energy immediately, it stores it as glycogen in the liver and muscles. When you eat more carbs than can be used or stored, the body converts them to fat cells for later use.

In case this energy is not needed, it keeps in the fat cells and a build-up of this excess from each meal you take may lead to weight gain. Following a low carb eating plan or reducing refined carbs could be a nice alternative because when you do this, your hunger levels reduce and you generally end up eating fewer calories.

Eat protein, fat, and vegetables

Each meal that you take in should include a protein source, fat source, vegetables and a small portion of complex carbohydrates, such as whole grains.

Protein

Protein is an essential macronutrient involved in almost all bodily functions and processes. It is also an essential dietary nutrient for a healthy living. Evidence suggests that eating adequate protein for weight loss has benefits like keeping you full for long (satiety), preserves lean body mass, increasing thermic effect of food and being hard to store as body fat.

A grown up adult is recommended to consume 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. This means that the average grown up man should eat 56grams of protein per day and the average grown up woman should eat about 46grams of protein per day.

Healthy protein sources include:

• meat: beef, chicken, pork, and lamb

• fish and seafood: salmon, trout, and shrimp

• eggs: whole eggs with the yolk

• Sources of plant proteins: beans, legumes, quinoa, tempeh, and tofu

Leafy green vegetables

Load your plate with leafy green vegetables. They’re enriched with fiber and are low in calories and carbohydrates making them perfect for weight loss. Eating leafy green vegetables is a great way to increase the volume of your meals without increasing calories.

These vegetables are enriched with vitamins, antioxidants and minerals like calcium which has been shown to help fat burning in some studies.
Vegetables to include for low calorie eating plans:

• broccoli

• cauliflower

• spinach

• tomatoes

• kale

• brussels sprouts

• cabbage

• swiss chard

• lettuce

• cucumber

Healthy fats

Don’t be worried after eating fats; they are not bad as people say. Your body still requires healthy fats no matter the choice of eating plan. The following are some of the great choices to think of.

• Extra Virgin Olive oil

• Avocados

• Cheese

• Dark chocolate

• Whole eggs

• Fish like salmon, trout, mackerel, sardines and herring

• Nuts

• Chia seeds

• Full fat yogurt

Butter and vegetable oil should be in moderation because of their higher saturated fat content.

Move your body

Scheduled exercise sessions can help improve your health and assist you reduce more quickly. you'll do a number of the subsequent activities for weight loss.

• Lifting weights has good benefits. By lifting weights, you’ll burn many calories and stop your metabolism from slowing down, which can be a typical side effect of losing weight.

A woman lifting weights

• Walking

• Jogging

• Running

• Cycling

• Swimming

• Do some gardening

• Skipping a rope

Drink water before meals

Let taking water at ambient temperature be part of you. A search study showed that drinking water before meals reduced calorie intake and should be effective in weight management. Drinking water can boost metabolism by 24–30% for 1–1.5 hours, helping you burn off a few of of more calories.

A man drinking water

Have good quality sleep

Good quality sleep is critical for a healthy weight loss plan. Research has shown that poor sleep while dieting can reduce the amount of weight lost hence encouraging overeating which may cause weight gain.

Try out Intermittent Fasting

Intermittent fasting is an eating pattern that involves regular, short-term fasts or periods of minimal food consumption. Short-term studies suggest that intermittent fasting is effective for weight loss because it continuously allows calorie restriction.

Managing your stress levels

When you are under constant stress, adrenal glands release adrenaline and cortisol and, glucose releases into the bloodstream. You then gain energy to help you escape the fight or flight response which can be a risky situation.

Once this risky situation has lessened, the adrenalin loses effectiveness and, your blood sugar spike drops. The cortisol signals to replenish your energy supply quickly. Since sugar supplies your body with the fast energy it needs, you'll crave sugars so fast.

Sugar from carbohydrates is transported by insulin from the blood to the muscles and brain. If the individual doesn't use this sugar in fight or flight, the body will store it as fat hence gaining weight. One research study shows that implementing an 8-week stress-management intervention program resulted during a significant reduction within the body mass index (BMI) of overweight, obese children, adolescents.

Some ways of managing stress include:

• Make exercise a priority like spending a while outdoors, for instance walking or gardening

• Eat a healthy meal

• Practice mindful eating

• Pay attention to your eating habits

• Drink more water

• Add stress relief strategies in your lifestyle , for instance , listening of excellent music, breathing and relaxation techniques

Summary

It is important to note that there aren't any quick fixes when it involves weight loss. the only way to reach and maintain a healthy weight is to eat a nutritious, diet . It should incorporate; 10 portions of fruit and vegetables, good-quality protein, and whole grains. it is also beneficial to exercise for a minimum of half-hour every day .

Reducing carbs or replacing refined carbs with complex carbs is perhaps getting to reduce your appetite and hunger. With a low carb or lower-calorie eating plan, you'll eat healthy food until you’re full and still lose an enormous amount of fat.

Each meal should contain a protein source, healthy fat source, complex carb, and vegetables. Leafy green vegetables are an outstanding way to bulk up a meal, with low calories and much , of nutrients. Exercise, drink more water, and inspect to manage your stress.