Achieving weight loss has become a serious concern among adults- especially in women. The reason is not far-fetched. Weight gain can affect the quality of life and lead to psychological problems like depression and low self-esteem. On the other hand, keeping a healthy weight is absolutely rewarding. It makes you fit for physical activities and reduce the risk of weight-related ailments such as joint and back pain, diabetes, heart disease, and increased sweating. This is why many people are on the lookout for trends to lose weight fast and improve the quality of their life.
Note that the best way to lose weight is to eat more weight loss foods and become physically active. In order words, this means eating less – even when eating a healthy, balanced diet – and getting more active. Once you do so, you can now able to track your steady rate of weight loss. There exist a lot of quick weight loss therapies advertised around the world. However, the paramount goal for you must be to lose weight without damaging your health.
This article shares some practical, natural tips to lose weight fast and maintain good health. But before divulging these tips, it is trite to illuminate some of the causes of weight gain.
What Can Cause Weight Gain?
Eating more calories than we need is the known primary cause of weight gain. Thus, if you must achieve weight loss, you must eat fewer calories and burning more energy through physical activity. To solve this, eat a balanced diet. Also, avoid high-fat foods, high-sugar foods and do not snack on energy-dense foods such as crisps and chocolate.
Physical inactivity is also a common cause of weight gain. By this, we mean doing less exercise and spending hours sitting before television or driving. When you engage in little physical activities, you sweat less as your heart pumps slower. This signals your body to keep storing excess fat, which eventually results in weight gain.
Some medicine such as steroids, antipsychotic drugs, and insulin has a side effect of weight gain. Even though such weight gain may be inadvertent, never stop taking prescribed medication unless your specialist asks you to do so. Thus if you suspect that you are gaining weight because of a particular drug, speak to your doctor for further instructions.
Health Tips to Lose Weight Fast and Naturally
Experts believe that to achieve weight loss safely and naturally, you must shred 0.5 to 1kg a week. This might require you to reduce your energy intake by 600 calories a day. Thus, an average adult man is expected to take less than 1,900 calories a day, while most women, no more than 1,400 calories a day. The tips below are some of the things you must do to start seeing fast results.
1. Always Eat Breakfast
Starving or skipping breakfast will not help you lose weight. Breakfast is an important meal for everyone, even if you want to lose weight or not. Every morning, breakfast supplies the body with the essential energy needed for use into the day. Besides, staving yourself of breakfast could make you very hungry that you may end up eating many calories before the end of the day.
The key thing here is to keep your breakfast light and balanced. A good option will be to try protein-packed breakfasts and smoothie. Some low-calorie breakfast ideas include eggs, bacon, mushrooms, and baked beans.
2. Eat More Vegetables And Fruits.
Fruit and vegetables are a good source of vitamins and minerals. Apart from that, they are low in calories and fat and high in fibre. These features make them an essential food choice for successful weight loss. It’s okay for your vegetables and fruits to be fresh, frozen, canned, dried or juiced.
As a matter of fact, including fruits and vegetable-themed foods into your lunch and dinner meal plan should be a priority for weight-conscious individuals.
3. Stay Away From Alcohol And Unhealthy Eating Habits.
Watch the type of snack you eat and reduce your intake of snacks as well. Remember, you are trying to cut down your calorie intake to a healthy minimum. Therefore you need to stop eating junk foods like chocolate, biscuits, crisps and sweet drinks. Do not take alcohol. A glass of alcohol could contain as many calories as a chocolate bar.
If you must take snacks, opt for low-calorie options like fruit, fruit juice, oatcakes, and unsalted or unsweetened popcorn.
4. Exercise! Get more active
No waiting, no sitting, keep moving. Get your heart rate up. It will help if you sweat more to burn excess fats in your body. The good thing about exercise is that it is dynamic. That is why we have low-intensity and high-intensity exercises. So, depending on your age and schedule, choose a workout option that suits you.
As far as exercise is concerned, always remember that consistency is vital. Keep doing it, and you will surely see results.
Some low-intensity exercises include:
- Walking a measurable distance instead of driving.
- Dancing to music instead of sitting long hours watching TV.
High-intensity exercises include:
- Practising Yoga
- Taking part in Tai chi
- Gym workout
Be Friends with Fibre Foods
Fibre foods contain low calories and can keep the stomach full for long hours. This makes them perfect for people looking to losing weight. When drawing up your meal plan for the week, it is advisable to ensure that 80% of the meals are enriched with fibre. Common examples of fibre are fruit and veg, oats, wholegrain bread, beans, peas, and lentils
Also, drink a lot of water when you feel thirsty or have a random urge to eat. During mealtime, make sure to use a small plate or bowl. Stop eating immediately you are full. The whole essence of healthy weight loss is eating low but balanced foods, while physical activity must be kept high and consistent as much as possible.