Everyone who’s at least once been on a weight loss program will know that losing weight can be a great struggle. Although, the basic rule says fewer calories in and more calories burnt, in practice it’s not always like that. If you want to lose weight fast, these expert tips will come handy.
In fact, following these steps can help you cut down pounds in a safe and healthy way.
1. Cut Out Sugars and Carbs from Your Diet
Carbohydrates are the worst enemy of weight loss. But, you don’t necessarily need to eliminate sugars completely; even if you reduce their intake, you are on the right path to losing weight.
What carbs do is stimulate insulin secretion, and insulin is the key fat-storing hormone in the body.
The thing is when your insulin levels are high, your body is unable to burn fat. On the other hand, when insulin levels are low, your body can easily burn fat instead of sugars.
Plus, low insulin levels improve kidney function helping them to eliminate more water and sodium from your body.
This in turn reduces bloating and water retention.
Most people are unaware that flushing all water weight can result in one and a half pound weight loss a day.
2. Increase Protein Intake
Fast weight loss is closely related to high protein intake. In fact, protein should be on your menu 3 times a day every day.
A typical meal when on a weight loss program includes protein, the fat source, and low-carb veggies.
If you aren’t a meat lover, good sources of plant protein include mushrooms, pumpkin seeds, chia seeds, legumes, all of which can be used as alternatives to meat.
Low carb veggies also present an important part of a weight loss diet. This comprises broccoli, cauliflower, spinach, cabbage, lettuce, celery, cucumber and kale.
When it comes to fat sources, always choose healthy options like olive oil, coconut oil, avocado oil and butter.
3. Take up Cardio Training
Cardio exercises are the most effective when it comes to losing weight fast. Weight lifting is also beneficial, but it tends to build more muscle than cardio.
For optimal results, cardio is often combined with resistance training.
Cardio training includes running, swimming, walking, climbing, riding a bicycle etc.
4. Interval Training
Once you strengthen your stamina with regular cardio workout, you can move to the next level – interval training. Interval training is even more efficient than cardio when it comes to losing weight fast. While in cardio exercises, the intensity as well as your pulse remains the same for the whole time, in interval training, there’s a mix of high-intensity workouts and small intensity workouts.
For instance, when running, you want to sprint for three minutes at close to maximum speed (90 to 95%), and then you take “active recovery” for three minutes. During this, you don’t stop running, only going at a slow pace.
Aside from running, any cardio training including weight lifting and resistance training can be combined with interval training.
Tips for Maximum Efficiency
Providing you have realistic expectations, following these 4 steps diligently can help you reach your weight loss goals in 4-5 months.
But, if you are set to lose over 20 pounds a month, you have to bear in mind that it asks for enormous effort, which is often anything but healthy.
The following tips are also beneficial when on a weight loss program:
Get sufficient rest. Getting enough sleep that includes at least 6 to 7 hours is very important for complete body recovery.
Also, take a break of at least 24 hours before you target the same muscle group. Your muscles need time to rest and recover, so giving them enough time for this is crucial.
Drink enough water. Last, but not least, proper hydration is critical as well. In fact, dehydration is something you’d like to avoid at all costs. Plus, a glass of water before meals effectively curbs appetite.