How to Lose Weight Fast in 8 Simple Steps
Weightloss Being overweight or obese can lead to a range of health problems. Although many different “fad” diets are available, a balanced lifestyle and nutritious diet are the key to healthful living and better weight control.
Weight Problems Take a Hefty Toll on Body and Mind
Excess weight, especially obesity, diminishes almost every aspect of health, from reproductive and respiratory function to memory and mood. Obesity increases the risk of several debilitating, and deadly diseases, including diabetes, heart disease, and some cancers.
How can I lose weight fast?
Here are 8 more tips to lose weight faster:
Good high-protein breakfast.
The best foods for a high-protein breakfast
- eggs.
- lean pork or chicken sausage.
- turkey bacon.
- black beans.
- Greek yogurt.
- cottage cheese.
- nut butter.
- protein powder.
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Drink coffee or tea.
When you are trying to lose weight, green tea can be the best choice for you! Green tea contains almost zero calories, which can help in boosting your metabolism and improve your body’s overall ability to burn fats. On the other hand, coffee can make you feel full and increase the speed of your metabolism but, not that much that it helps in weight loss. So, tea wins here again!
Green tea and black coffee are two excellent beverages for people trying to lose weight. The two drinks are healthier alternatives for tea and coffee. They contain fewer calories and more healthy nutrients. Several studies suggest that these drinks boost your metabolism and speed up the fat-burning process
Avoid sugary drinks and fruit juice
Sugary drinks (also known as sugar-sweetened beverages) are any liquids that are sweetened with added sugars. Beverages such as regular soda (not sugar-free), fruit drinks, sports drinks, energy drinks, sweetened waters, and coffee and tea beverages with added sugars are sugary drinks.
Drink water before meals
Does drinking 2 cups of water before meals?
Water carries essential nutrients to different cells and flushes out toxins from the body. A recent study revealed that drinking two glasses of water before each meal can expedite your weight loss process
Choose weight-loss-friendly foods
Which food is suitable for weight loss?
8 Foods to Help You Lose Weight
- Beans. Inexpensive, filling, and versatile, beans are a great source of protein.
- Soup. Start a meal with a cup of soup, and you may end up eating less.
- Dark Chocolate. Want to enjoy chocolate between meals?
- Pureed Vegetables.
- Eggs and Sausage.
- Nuts
- Apples.
- Yogurt.
Eat soluble fiber.
Dietary fiber is the carbohydrate in plants that your body cannot digest.
Though it’s essential to your gut and overall health, most people don’t reach the recommended daily amounts (RDA) of 25 and 38 grams for women and men, respectively (1, 2Trusted Source).
Both soluble and insoluble fiber help bulk up your stools and can be used as a food source for good bacteria in your large intestine.
Soluble fiber draws water into your gut, which softens your stools and supports regular bowel movements.
It not only helps you feel fuller and reduces constipation but may also lower your cholesterol and blood sugar levels (3Trusted Source
Top Foods High in Soluble Fiber
- Black beans. Black beans are not only a great way to give your dishes a meaty texture but also an amazing source of fiber.
- Lima beans. Lima beans, also known as butter beans, are large, flat, greenish-white beans.
- Brussels sprouts.
- Avocados.
- Sweet potatoes.
- Broccoli.
- Turnips.
- Pears.
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Base your diet on whole foods
What do I eat on a plant-based diet?
A plant-based diet is made up of mostly plant foods: vegetables, fruits, whole grains, legumes (lentils, dried beans, and peas), nuts, and seeds. These foods provide the body with fibre, vitamins, minerals, and phytochemicals while usually being lower in calories than other types of foods
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Eat slowly.
ow to eat slowly
The benefits of slow eating include better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction with our meals. Meanwhile, eating quickly leads to poor digestion, increased weight gain, and lower satisfaction.
When you eat slowly, you digest better.
Simple Ways to Start Clean Eating Today
- Eat more vegetables and fruits. Vegetables and fruits are undeniably healthy.
- Limit processed foods.
- Read labels.
- Stop eating refined carbs.
- Avoid vegetable oils and spreads.
- Steer clear of added sugar in any form.
- Limit alcohol consumption.
- Substitute vegetables in recipes.
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Get good quality sleep
What makes good quality sleep?
A good night’s sleep is just as important as regular exercise and a healthy diet.
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).
It can also cause weight gain and increase disease risk in both adults and children (5Trusted Source, 6Trusted Source, 7Trusted Source).
In contrast, good sleep can help you eat less, exercise better, and be healthier (2Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source).
Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep (11Trusted Source, 12Trusted Source).
If you want to optimize your health or lose weight, getting a good night’s sleep is one of the most important things you can do.
Generally, good sleep quality is defined by the following characteristics: You fall asleep soon after getting into bed, within 30 minutes or less. You typically sleep straight through the night, waking up no more than once per night. You're able to sleep the recommended amount of hours for your age group.
How can I improve my deep quality sleep?
How to Increase Deep Sleep: 10 Tips + Benefits
- Work Out Daily.
- Eat More Fiber.
- Find Your Inner Yogi.
- Avoid Caffeine 7+ Hours Before Bed.
- Resist that Nightcap.
- Create a Relaxing Bedtime Routine.
- Make Your Bedroom a Sleep Sanctuary.
- Listen to White and Pink Noise.
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