Weight gain is becoming a massive problem day by day. Every day millions of people searched it on the internet that how to lose weight faster. If you type the phrase “How to” in google it will automatically give you the suggestion How to lose weight faster. So imagine how many people are searching about it every day.
Firstly, losing weight faster is not always healthy. Even if you reach your goal you won’t be able to hold it for a long time. Sooner or later you will gain your lost weight. But if you really want to lose weight faster and hold it for a long time then know how to lose weight faster and maintain your body metabolism properly. By maintaining a proper routine for your day to day life, you can easily do it.
Many of us spend a lot of money on exercising in the gym thinking that it will motivate us to go to the gym 4-5 times per week. But you are completely wrong. The first thing is, being focused is the key to losing weight faster. No one can help you with that. There is no other way to do it but by yourself.
But if you find that you are not getting enough time for the gym there are so many easy exercises out there you can try at home. Maintain a proper meal is necessary. Because without a proper meal you will find yourself incapable to lose weight. And as for losing weight faster, it’s just a bad dream.
In our how to lose weight faster discussion we will discuss the various process you can try.
So when it comes about losing weight don’t forget to be focused. Maintain proper meal and proper diet system and don’t forget to exercise.
In this blog, I’m going to share 10 tips that will help you to lose weight faster.
- Diet plan must be followed
- Change the food habit
- Don’t forget to exercise regularly
- Drink more water
- Have a sound sleep
- Avoid alcohol
- Cut off fast food
- Drink green tea
- Eat lean protein and healthy fats
- Modern weight lose assisting Products
1) Diet Plan Must Be Followed:
What does a proper diet plan mean?
Well, it means taking the right amount of nutrients that is producing the right amount of energy our body required. Many of us think that diet means staying without food. But it is completely wrong. Without food, our body will never work effectively. Always remember having less food and being without food are two different things. Click to Tweet
Always keep the nutrient-rich food in your diet list. Choose the most nutrient foods from different food sections. Not only for the grown people, but kids also need a well-balanced diet system. It will help them to grow a healthy body and mind.
To ensure the perfect growth and development of our body proper diet plan is necessary.
A good diet plan contains calories, fruits, nutrient-rich foods, whole grains, and lean proteins. Different people need a different amount of calories depending on age, activity, and weight loss goals. Click to Tweet
Fruits are a great source of nutrients. It will provide you the exact amount of protein you need. Instead of having fast food for snacks you should choose fruits. So have them in your list.
Vegetables are a great source of vitamins and minerals. Green vegetables contain much more nutrition.
Proteins are the most important for muscle and brain development. Low-fat meats like chicken, fish are the best options. Sometimes a little amount of beef can be helpful according to your activity.
Dairy products contain calcium, vitamin D and essential nutrients. But they contain a high amount of fat. So choose something that is low in fat. You can eat yogurt and milk.
Now let’s see what are the importance of a proper diet plan-
- Reduces the possibilities of illness.
- Helps to lose your weight.
- Improves your physical and mental health development.
- Improves energy.
- You will have a better metabolism system.
- You will feel better and have better health.
So, when someone asks you how to lose weight faster, don’t forget to tell him about the diet plan.
2) Change The Food Habit:
If you are overweight then you must be thinking about how to lose weight faster. Well, maybe you are overweight because of your bad food habit. Change it immediately and you will see the result.
Many of us eat in such a way that makes us overweight within one or two months. But this is not the way we should eat. Choosing healthy food is not easy. But the most difficult part is maintaining it.
Choose the foods that make you feel good not the food that tests well. When we eat tasty food we often eat more than our bodies required. It will definitely help you to gain weight not to lose weight. Click to Tweet
If you are addicted to junk foods and you eat more than your body actually require than change your food habit immediately. We know the effect on health depends on our food habit. A proper amount of healthy foods always keep us healthy. But if you are addicted to unhealthy food it will increase the risk of different disease.
If you have a bad food habit, you might have faced these problems-
- High blood pressure.
- Heart disease.
- Sleep apnea.
- Low energy level.
- Hyperuricemia and many more.
You might be thinking how can you change your food habit. Well, there we go-
First of all, sort out the food plan you are following.
Avoid all the junk food you like to eat all the time.
Instead of having three huge meal per day, have six meal with a little number of healthy foods. Click to Tweet
- Eat more vegetables.
- Use fruits as a snack.
- Avoid high-fat dairy products.
- Avoid artificial sweeteners.
- Eat the exact amount that your body required.
- Eat to get energy not to full your tummy.
- Most importantly have a good diet plan.
3) Don’t Forget To Exercise Regularly:
Physical exercise is one of the important parts of our day to day life. If you want to be healthy than exercise regularly. It keeps our body fit. There is a saying that a sound mind lives in a sound body. So keep exercising every day and have a sound mind. Click to Tweet
If you ask me how to lose weight faster I’m gonna say physical exercise the most important way for that. You can exercise at home or you can go to the gym.
Physical exercise makes you proactive and improves your health. A continuous habit of physical exercise will keep you away from the disease like type 2 diabetes, cardiovascular disease, cancer and many more. It will also improve your lifestyle.
Many studies have proved that if you are not physically active or don’t do the physical exercise then it will make you lazy and you will gain weight and obesity. When you are eating food you are ultimately intaking calories. But if you don’t burn the excess calories it will delay your metabolic rate and delay weight loss progress. Regular exercise will help you to lose your weight faster than any other thing.
If you consider your life without exercise, then you are welcome to face these problems-
- Increase the risk of many diseases.
- You will have a surprise present of weight gain.
- An unhealthy lifestyle.
- A disturbed mind, full of negative thoughts.
You must have a question now that how long you have to do it?
Well, it depends on your age, activity. But try to do it at least 30 minutes per day. 30 minutes of regular exercise can help you to-
- Reduce the possibilities of a heart attack.
- Lose weight faster.
- Maintain a low cholesterol level.
- Lower the risk of type 2 diabetes.
- Lower the risk of some cancers.
- Maintain low blood pressure.
- Eliminate negative thoughts.
- Have a sound sleep.
- Have a sound mind.
- Gather more energy and better mood.
- Build better muscles and strong bones.
4) Drink More Water:
By increasing 30-60% of water intake you can lose weight faster. Those who know how to lose weight faster knows the importance of drinking more water. Many studies have proven that drinking more water is beneficial for weight loss program.
How does drinking more water help us to lose weight faster?
Drinking more water helps to increase the number of calories we burn. Most important thing is that water is calorie free. Many studies have proven that people who drink more water are intaking 9% lower calories. That means about 200 calories per day. That will definitely help you to lose weight faster.
Drinking water before a meal is helpful for losing weight. It reduces appetite. In a study, there were two groups of overweight people. One group drink water before a meal and the other group don’t. At the end of the study, the group drink water before a meal lost 44% more weight compared to the other group.
Most of us drink soda, juice, coffee, etc every day. But they contain high amounts of calories. By replacing these beverages with water we can lower out calorie intake. Click to Tweet
Water is also a fat burner. For better metabolism system water is necessary. Without water, our body cannot be metabolized properly.
Not just for losing weight, water undoubtedly helpful for our body. Some other importance of drinking more water is
- Lower the risk of weight gain.
- Maximize physical performance.
- Increase energy level.
- Prevent and treat headaches.
- Lower the risk of kidney disease.
- Maintain blood pressure.
- Remove waste from the body.
- Reduces hangover problem.
- Boosts the energy for exercise.
- Delivers oxygen throughout the whole body.
5) Have a Sound Sleep:
How to lose weight faster? One of the most searched topics in the whole world. But most of the time we all do a very simple mistake. When someone asks you about how to lose weight faster you might simply tell him to maintain a diet plan or do regular exercise. That is a mistake we all do. We all forget that sleep is as important as diet and exercise.
Maybe you are following a perfect diet plan for yourself but if you don’t get enough sleep as much as you need, that diet plan is not going to work for you. It’s because less sleep is the perfect recipe for you to gain more weight. So next when you are following a diet, don’t forget to have enough sleep.
Less sleep affects our metabolism system. When we sleep, our body digests all the food we eat. But when you become sleep deprived, your metabolism system will be slowed down. As a result, all the food will be conserved. When we sleep our body burns the calories we intake. So surely less sleep will make us fat.
You will lose your weight faster if your resting metabolic rate is high (RMR). RMR is the number of calories burnt by the body when we are at sleep. It is found that lack of sleep reduces the RMR. Click to Tweet
Another thing, less sleep will increase your hunger. Many studies have proved that less sleep increases appetite. This happens because of two hormones, ghrelin, and leptin. The less you sleep the more ghrelin and leptin hormone will be produced by the body. And it will increase your appetite. So you will end up eating more.
Now the question is how much sleep do we need?
7-8 hours of sleep per day is good enough. But if you sleep less than 7 hours then you are not getting enough sleep.
Some important factors about sleep-
- Sleep enhances physical activity.
- Prevents insulin resistance.
- Burns more calories.
- Improves concentration and productivity.
- Reduces the risk of heart disease.
- Improves the metabolism system.
6) Avoid Alcohol:
Alcohol is a commonly used beverage for any occasions. Some of us love them so much that they spend most of their spare time drinking alcohol. Many studies have proved that alcohol has some health benefits. It is true if you are having a glass of wine occasionally. But if you take it every day it will definitely affect your body.
What do you think when someone asks you how to lose weight faster?
The first thing comes into my mind is the more you burn calories the more you lose your weight faster. Click to Tweet
Alcohols are high in calories. If you intake more calories and burn less, you will surely gain weight.
A 12 ounce of beer can carries almost 160 calories.
A 5-ounce glass of wine contains 125 calories.
Not just calories. They are high in sugar too. So these extra calories will be stored as fat in your body. That will boost your weight up.
Moderate drinking can reduce weight gain. But excessive drinking will increase weight gain.
Some dangers of heavy drinking-
- Risk of death.
- Heart disease.
- Causes birth defects.
- Causes cancer.
- Impact on the brain.
- Damage the liver.
- Leads to obesity.
- Alcohol poisoning.
- Chronic alcohol intoxication.
7) Cut off Fast Food:
Almost 76% of our population is overweight and it is increasing day by day. It’s because most of them love to eat fast food which is high in fat and calories.
Intake of high calories and lack of physical activities are the main reason for weight gain. According to a study of National Health and Nutrition Examination, the rate of calorie intake is increasing every year by the people of us. And fast foods are one of them. Click to Tweet
Now the question is how does it cause obesity?
Well, fast foods are high in-
- Less mineral, and
- Fewer vitamins.
That means it has every ingredient that you need to be grown fat. Many fast foods have a very high amount of sugar and fats which are directly connected with weight gain.
When you eat too much fast food every day, you are taking more calories than your body demand. Eating moderated fast food increase the calories in your body and if you are physically active then you can easily burn the extra calories. But eating fast food every day increases the calorie level to the excessive level and it becomes very much difficult to burn the extra calories. These extra calories remain as fat inside our body and boost our weight to grow up.
Some effects on your body because of fast foods-
- The most common, weight gain.
- Calorie imbalance.
- Effect on the central nervous system.
- Decrease energy level.
- Decrease the level of physical activity.
- Increase the risk of type 2 diabetes.
- Effect on the skeletal system.
- Effect on the reproductive system.
- Lack of protein.
8) Drink Green Tea:
Maybe you are overweight. You are following the diet plan but there are no progress or very little progress or you don’t know how to lose weight faster. Okay, don’t worry. Follow the diet plan you are following and add a little item. And that is green tea. Remove the regular tea you are taking from your list and replace it with green tea.
Does green tea really helpful for losing weight?
One of the healthiest beverages on the planet is green tea. It is full of antioxidants and various plant compounds that will surely benefit your health. Click to Tweet
Many people say that green tea increases fat burning and helps you to lose weight faster.
Almost every weight loss commercials suggest green tea because of its benefits.
It is only because green tea increases fat burning, especially during physical exercise.
A study proved that after exercising a cup of green tea burns 17% more fat. Click to Tweet
Green tea reduces our appetite. So theoretically you will consume fewer calories. Which is beneficial for losing weight.
Some more benefits of green tea-
- Contains bioactive compounds.
- Improves brain function.
- Improves physical performance.
- Lowers the risk of some type of cancer.
- Lowers the risk of Alzheimer’s and Parkinson’s.
- Lowers the risk of type 2 diabetes.
- Reduces the risk of cardiovascular disease.
- Reduces the risk of obesity.
- Lowers the cholesterol level.
- Reduces the risk of heart disease.
9) Eat Lean Protein And Healthy Fats:
If you are having adequate protein, it is definitely helpful for your health. If you want to know how to lose weight faster, then measure your protein. A perfect amount of protein will boost your energy level up and you will have a healthy body.
Proteins are like body building blocks.
Proteins are one of the most important elements that build our bones, muscles, skin, and blood. We workout to build our muscles and make our bones stronger. After every workout, our muscles repaired by the protein we eat. Click to Tweet
If you want to know how to lose weight faster, learn how to eat less and get more energy. That means lower the calorie intake. You need to eat something that keeps you full for a long time and produce energy.
A study proved that protein may increase metabolism and increase satiety. When the metabolism system your body will burn more calories, there will be no extra calories left that can stay as fat.
Not just weight loss, it also helps to reduce the risk of heart diseases.
Some benefits of protein-
- Muscle and bone development.
- Reduce calorie intake.
- Improves the metabolism system.
- Increases calorie burn.
- Increase stamina.
- Helps to recover faster from injury.
- Better sleep.
- Increases energy level.
- Maintain lean body.
- Maintain a healthy lifestyle.
10) Modern Weight Loss Assisting Products/Gadgets:
All of the steps are important if you want to know how to lose weight faster. But these modern technologies have invented some products and gadgets that will help you to lose your weight and track them. Click to Tweet
There are some pills and supplements out there which can help you to lose weight.
Well many of them have side but some of don’t. They don’t even have any side effect.
Some benefits of these pills-
- Reduces appetite.
- Reduce absorption.
- Increase fat burning.
- Lower the blood sugar level.
- Reduce blood pressure.
But always be aware of the side effects.
There are many fitness trackers, smart scales to measure your weight out there which will help you to lose your extra weight. They will keep all the track of your body change.
Many apps for food plan and exercise for your smartphone. You can download it and follow the instructions. That will help you to lose your weight.
Some important part of fitness apps-
- Easy to use.
- Free for everyone.
- Fun to use.
- Social networking feature.
Gaining weight is not a hard task to do but losing weight is a difficult task to do. So the main things to be focused. With the right diet plan and a little touch of physical exercise, you can lose your weight so easily. All you need is to be focused on. That’s the main weapon you need to fight with, against this fatty war.
If you follow the steps given above, you will lose your weight faster than your imagination. So don’t be upset if you are overweight or if you don’t know how to lose weight. Because now you know every step you need to follow.
So don’t waste your time anymore, don’t just sit lazily. Work on it, follow the steps and get ready to have a healthy and attractive body.