How To Lose Weight- Complete Guide To Lose Weight
“How to lose weight?” this is the biggest concern of people nowadays. There are many ways to lose weight.
However, most of them are unsatisfied and make you force to do that. If you don’t have strong will power, then cravings of foods will make you give up those plans. Losing weight comes down to knowledge.
Once you understand how your body works then it becomes a lot easier to lose weight. The problem is many people go around trying a million different things that all conflict with each other and when they don’t see the results that they want they think that it is impossible to lose weight.
Weight loss is a mental challenge. You have to be mentally strong. But many people are not able to make their mind strong enough, they give up any diet plan quickly.
Here are the 7 simple but crucial steps to lose weight fast.
1. Cut Back On Artificial Sweeteners And Refined Carbohydrates
The most important part of weight loss is cutting down the intake of artificial sweeteners. When you do that, your hunger level will be reduced, and you will be eating less (1,2).
The western diet is increasingly high in added sugar, and this is links to obesity (3), even when the sugar occurs in beverages rather than food (4).
Refined carbohydrates are heavily processed foods that no longer contain
fiber and other nutrients.
These types of foods are quick to digest and elevate
the insulin level (5), which promotes the fat storage in the adipose tissue and
you will be gaining your weight.
Read Also: 13 Worst Foods To Avoid For Weight Loss
2. Eat Much Fiber To Lose Weight
Dietary fiber comes from plants. Fiber does not digest in the small intestine, and it slows down the absorption of foods. So, it increases fullness during eating. Which leads to less eating of foods.
- Whole-grain cereal, whole wheat pasta, whole-grain bread, oats, barley, Brown rice, whole wheat.
- Fruits and vegetables, mostly leafy vegetables are a good source of fiber.
- Peas, beans, and pulses.
So, include fiber in your every meal and you will see that the portion of your meal will be decreased. Because you won’t be able to eat that much as you feel the fullness during eating.
Best Source of fiber-Top 20 Foods
Best Way To Lose Weight Fast- Step By Step Guide
3. Eat Much Protein
Protein can regulate appetite hormones to help people feel full. This is because of the decrease in the hunger hormone ghrelin and a rise in satiety hormones peptide YY, GLP-1, and glucagon (6,7).
So, try to consume plenty of amount of protein in every meal. It will decrease the intake of carbs as well as make you feel full.
Non-vegetarian source of protein:
- Eggs– the whole egg has almost 6 gm of protein and egg white has 4 gm of protein each egg.
- Fish– Salmon, tuna, trout, shrimp, etc.
- Meat– Chicken, beef, lamb, pork, etc.
Vegetarian source of protein:
Peas, nuts and seeds, quinoa, milk, paneer, yogurt, soya, lentils, etc. These are very good options for vegetarians.
Protein is also necessary for protein synthesis. As you will do exercise there will be micro-tears in your muscle fiber. To recover these micro-tears of muscle fiber you need plenty amount of protein and your muscle will be growing.
4. Do Resistance Training For Weight Loss
If you want to lose weight fast then you must have to do some resistance training, at least three times a week.
Do some worm up and then lift some weights. If you are new to the gym, then ask your trainer to tell you the proper forms of weight lifting. do heavy compound movements like squat, bench press, deadlift, pull ups, etc.
Why weight training?
The human body is very smart, it doesn’t know about weight loss or anything, it always works through it’s a survival mechanism. Doing just cardio you will not be able to train your muscle as much as weight training.
So, your body will start to lose muscle because you are already in a caloric deficient, and doing only just cardio you are not giving your body any reason to maintain muscle mass.
Then you will start burning muscle as energy end up with skinny fat.
By lifting the weight, you will burn lots of calories and prevent your metabolism from slowing down, which is the safest and effective way of losing weight (8,9).
5. Do Cardio To Lose weight
Cardio is great if you are looking for weight loss. Doing too much cardio or doing only cardio can slow down your metabolism.
But a little bit of cardio after a heavy workout session can increase the caloric deficit.
On the other hand, cardio is a great workout to stronger your hearts and lungs.
So, doing cardio moderately will definitely benefit you a lot.
6. Don’t Cut Off Fats
Cutting off fat to lose fat is a common and biggest mistake every beginner does.
Fat is not your enemy in fact fat is your friend. Fat the most component of a healthy body.
Hormones, cell membranes, brain neurons, and many organs need fats to function properly.
If you stop taking fat from outside your body will start holding the stored fats for survival. So, don’t do this mistake.
Consume fat moderately and avoid unhealthy fats like cholesterol, saturated fats, etc.
Now there is again good cholesterol (HDL) which is important for hormones and bad cholesterol (LDL). So, you should rely on a good source of fats rather than cut off fats.
Source of fat:
Egg yolk, milk, paneer, yogurt, fatty fish, beef, lamb, nuts, olive oil, etc.
Read Also: 14 Best Source Of Healthy Fats You Should Not Avoid
7. Try Intermittent Fasting To Lose Weight
Intermittent fasting most popular diet plans these days, it’s a pattern of eating. Many people tried this method and satisfied with this diet. “To lose weight fast” it is one of the effective diets. in fact, there is also other benefits of intermittent fasting
In this diet, you are going to eat for a restricted time and the rest of the day you will be fasting.
Some popular methods are:
- The 16/8 Method: This is the most popular one and easy to do. In this method you have, to do fasting for 16 hours and eat foods in 8 hours window.
- The 20/4 Method: This is similar to the 16/8 method. You must eat food in 4 hours and 20 hours you will be doing fasting.
- Alternate Day Fasting: In this method, you must eat one day and fast every alternate day.
This diet will help you to eat less. In the beginning, you may feel hungry but after some time of following this diet.
You will feel more energetic and focused. And the most important thing is you will be able to control your hunger. You may feel cravings of food.
On the internet, you may find “lose weight in 7 days”, “lose weight in 10 days”, “lose weight without dieting”, “lose weight without exercise”, blah blah…
But the truth is they all are neither sustainable nor the healthy way to lose weight. That is not a healthy approach to lose weight.
You need to know first that weight loss and fat loss are two different things. There is water weight, muscle weight, fat weight in your body mostly quick weight loss causes muscle loss and they end up with skinny fat.
your body doesn’t lose fat that quickly. I have designed many fat loss programs for peoples. And mostly peoples who come to me to transform themselves are looking for shortcuts, but the truth is there is no shortcut to lose weight.
You just need to control your diet, do some exercises, and have patience. Having a clean diet is the key to lose weight and maintain it.
Fat loss is not like “I will lose all my weight in one month and will stay lean for entire life.” It is a lifestyle you need to maintain your weight by doing exercise and healthy eating. Otherwise, you will gain weight again.
Now it’s up to you, which way you will choose the short term and unhealthy way or long term and healthy way to lose weight.