Weight gain has become a serious matter of concern in recent years. People are getting habitual to unhealthy eating and idleness that has led them to develop serious health issues. That’s why they are trying to put more effort into in learning how to lose weight fast.
According to medical professionals, those who are overweight tend to have a weaker body immune system that develops severe diseases like liver disease, heart disease, diabetes, high blood pressure, etc. And it needs a proper weight management process, healthy eating, and regular performance of physical activity to lose their extra body fat.
In that sense, we have tried to pick the best guidelines for everyone that can provide them a long term solution to lose weight fast.
Prefer A Low Carb Diet
Low carbs can be a great choice for your fast weight loss journey. Expert suggests following a carb diet for anyone who wants a healthy living.
Generally, a low-carb diet is a diet plan what increases the intake of natural fats rather than carbs which helps in burning the stored fat of your body resulting in weight loss. More often people tend to think that fats are the root reason for gaining weight, but it’s not really true. Rather natural fats help reduce the blood sugar in our body.
Benefits of low-carb diets:
- It helps to maintain muscle mass
- It reduces blood sugar levels and insulin levels
- It reduces the chances of heart diseases
- It increases HDL (High Cholesterol)level
- It increases fat loss
Carb diets are really a healthy option to some extent. Try not to avoid both fat and carb intake at the same time as that can lead you to crave hunger resulting in overeating. So, eat more natural fats such as olive oil, butter, meats, etc as it will help increase your body’s metabolic rate.
Consume Lean Protein
It’s proven that low-carb is a very effective way to lose weight fast but additionally, protein is the king of nutrients. Plenty of proteins can speed up the process and provide health benefits as well. Including proteins in your weight loss plan can help in improving metabolism rate, reducing appetite, and healthy eating.
Proteins help to build many muscle cells as well as hormones, enzymes, antibodies for a healthy immune system. It can help reduce hunger and provide satiety for a longer period of time. There are plenty of foods to increase your protein intake. You can boost your protein intake with foods like eggs, fish, milk, legumes, etc.
In the beginning, you can use a nutrition tracker to make sure you are getting enough.
Go For Keto Diet
The Keto diet can be the perfect alternative plan for a low carb plan. It consists of high fat, proteins, and a minimal level of carbohydrates.
A ketogenic diet makes it easier to drop body weight fast because of its strong inflammatory effects. Its regimen is well-formulated that brings a drastic change in our bodies which generates rapid weight loss. Nevertheless, it works best with a combination of high-intensity interval training exercises.
There are different types of ketogenic diet such as Classic Keto, Modified Keto, MCT, Modified Atkins, and Intermittent Fasting. You can choose to follow any one of the suited ketogenic plans for your weight control.
Try Intermittent Fasting
An eating pattern is a very effective way of following a weight loss plan. It helps to have control over the habit of frequent eating. Similarly, Intermittent fasting is an eating pattern that has become a trend recently. It actually is the process of eating foods after a fixed period of time on a daily basis which helps to consume fewer calories and helps you achieve your weight goals.
There are different methods of intermittent fasting that can be effective for health.
- 16/8 methods
- 5:2 diet
- Alternate day fasting
- Eat stop eat
- The warrior diet
Every other method has a protocol of skipping meals for a fixed period of time during fasting. But it is recommended to consult experts and understand if you are suitable for such a diet pattern.
Eat Healthy And Timely
Healthy foods and nutrition can have a drastic impact on your health. But it needs to be taken timely.
Healthy food and nutrient provide natural proteins, vitamins, and fibers that keep your body fit and active. Researchers have proven that nutrient-dense foods such as fruits, vegetables, whole-grain bread, yogurts, beans, nuts, seeds, etc are very effective for weight loss. And It helps to gain long-term weight loss success as well. But if there is no scheduled mealtime in a diet plan then none of these foods actually work.
So, it’s necessary to time your meal plan and follows that schedule. Skipping meals for a longer period of time is a very bad idea during a diet plan as it makes you more hungry on the next meal and you tend to overeat.
Keep Up With Physical Activity
It feels really uncomfortable to carry around too much weight. Researchers have found that obesity rates have increased even more. More than one-third of people have got obese, also defined as having a Body Mass Index(BMI) above 30. Being overweight has several disadvantages but most importantly, it leads people to face serious health issues at an early stage of life.
To prevent obesity rates, eating healthy and following a balanced carb diet can’t be the only method of gaining healthy weight. You need to keep exercising following a daily schedule. There are multiple methods of weight loss and strength training physical activity that burns the extra calories and keeps you fit.
And if you are more of a tech person, then you can find multiple exercise tracking apps and devices that can be helpful for your daily exercising.
Ensure Proper Sleep
Many people don’t give sleep much priority in a weight loss program. But it is just as important as your diet and exercise. Adults need at least 6 hours of sleep per night. But most often they sleep less than that which is a major damage factor to health. It has various mental effects and physical effects such as black spots, gaining weight, mood swings, irritation, etc.
Getting enough sleep keeps your mind fresh and reduces the risk factor of weight gain and obesity. Apart from that, It enhances your resting metabolism, reduces food cravings, and helps you make healthy food choices.
Follow Medical Advice
Losing weight has become a very serious issue in today’s world. People are getting more idle and obese that are leading them to face serious health issues. In fact, many people have developed a habit of overeating as well which is a serious issue for weight gain. Doctors suggest following a suitable diet for a healthy lifestyle but there are restrictions for people who have medical issues. Following a diet is fine but it always needs a proper guidelines from experts because every other person has a different body structure. So, it is always recommended to follow medical advice before starting any weight loss program.