Obesity is quickly growing to be the biggest medical problem humans are facing on a global scale. When processed foods and bad habits become a norm in society, the damage it causes is incredibly huge. To tackle this issue, each of us has to make a decision for ourselves and decide
if it is in our interest to learn more about how to lose weight to regain a lean body.
There are countless ways that you can find on the internet on losing weight and they start from being realistic and go all the way to downright creepy.
However, we intend to spare you the horror and provide you with a set of things that you can do for weight loss. Each of the steps defined here are critical to make sure you can make the best effort in terms of losing your extra weight.
Breakfast is not a must anymore
It might come as a surprise to some people but not eating breakfast is very common among people who are overweight.
On the other hand, people who worked on weight loss have almost always been found to have taken on the habit of eating breakfast daily or modifying their eating habits so that they have balanced nutrients throughout the day.
The way we use to think about breakfast – or even the need to have a traditional breakfast – may not be the same for everyone.
However, there is something quite logical if you think about it; should you find yourself feeling sluggish in the early part of the day that you may need nutrients to get you going or keep you sustained.
You need energy to function throughout the day and eating a proper meal in the morning may be what keeps you going. However, if you skip this meal and you end up getting hungry then eat more than you should during the day.
Whether you’re the type of person that skips breakfast and you balance your nutrients throughout the day or you swear by the benefits of breakfast and never miss it, it’s just common sense to listen to what your body needs.
This is even truer when you want to lose weight as studies have shown that people who eat breakfast regularly actually have better BMI as compared to those who do not.
Keeping that in mind, you should prepare a healthy breakfast for yourself every morning, one that is full of nutrients.
You could eat a bowl of cereal, whole grain of course, with toppings like fruits and even some low-fat cream to make it a fulfilling meal.
Befriend fruits and vegetables
If you want to reduce your weight then the simple formula is to reduce the number of calories you are consuming.
To be able to fill your belly properly and not gain too many calories is something you simply cannot manage to do through processed foods.
In such a situation, fruits and vegetables provide the perfect source for limiting calories while increasing quantity. There are a lot of fruits and vegetables that carry very little calories but are packed full of nutrients.
Bringing them into your daily diet will ensure that you reduce your calorie intake while gaining maximum benefit.
Another particular ingredient that is quite high in fruits and vegetables is fiber. When it comes to dieting, fiber intake can create a big difference in the way your body loses its weight.
The reason for that is fiber is very useful in pushing food through your body. It aids digestion and therefore metabolism as well. Having enough fiber intake can also be a way to lose weight fast by avoiding calorie intake.
Drink, But Only Water
When it comes to diet plans, the one thing that often slips our attention when we research on how to lose weight is the drinks we consume. With the focus tightly set on solids, the effect that drinks carry is often dangerously overlooked.
As it happens, drinks are often far more loaded with calories than the solid foods we consume with them. Taking them out of your routine can be quite a challenge but if you are to truly figure out how to lose weight properly.
For a proper diet, you must focus only on drinking plain water.
Water is not only free from calories, it is both a great way to fill your belly and improve metabolism as well. According to research, drinking about 17 ounces of water leads to a massive 30% increase in the rate of metabolism in your body!
At the very least, you should ensure that you consume the daily recommended quantity of water i.e. 64 ounces.
You can use the highly popular 8×8 formula meaning you drink 8 glasses of water, each measuring 8 ounces over the course of the day.
▶ ALSO READ:
No Late Night Snacks
One of the biggest culprits when it comes to weight gain is late-night snacking. When we eat our regular meals, we are well aware of what we are eating and how much we are consuming.
However, when it comes to late-night snacking, there are no fixed criteria and we often end up consuming a lot of extra food.
This can have a major negative impact on your weight loss efforts, and it can throw your calorie intake completely out of balance.
The reason why we end up eating so much is that we eat in small portions repeatedly. Ironically, if you were to eat in small portions at the time of your regular meals, you would be aiding your weight loss!
We will discuss that in detail afterward.
What you need to do is set a time for yourself as the limit for eating food. Once that time passes you have to make sure that you do not consume any more food after that.
You can further aid that process by brushing your teeth immediately after dinner as that will prevent you from wanting to dirty them with food again.
Also, make sure that the time you set as your eating limit is an early hour. You should have at least 2-3 hours of time between your meal and your sleep.
Reduce Portion Size
If you want to know how to lose weight in the easiest possible way, this would be the answer that you will get from most health experts.
When it comes to healthy eating, we mustn’t stress our stomach. When we control our portions and eat in lesser quantities, the effect is so big that we can easily lose weight without needing to do anything else!
Basic biology dictates that when we eat, our bodies focus on providing sustenance to all our systems and keep them running for a small period of time.
However, when we overeat and stuff ourselves, our body eventually runs out of places where energy is required readily. In that case, the body starts to turn all the remaining food into stored energy. That is just a fancy word for fat!
It is very important to change your eating habits if you want to make your diet plans and weight loss regimens a success. Of course, you are not required to immediately reduce the portion in half as you will not lose weight fast because of that.
In fact, this will come as a shock to your body and it will go into starvation mode, storing as much food as possible instead of burning it.
Take your time and reduce portions very slightly every day. Eventually, you will reach the optimum point and you will not even feel the difference!
Choose Your Food Carefully
While portion control is important, it is even more critical that you keep a close watch on the type of food you are eating. For any type of weight loss diet to work, one thing that is forbidden right from the beginning is processed foods!
Stuffed with complex carbs and sugar, they are your worst enemy when it comes to losing weight. In fact, given the amount of damage they are doing to our society as a whole,
it would barely be any exaggeration to declare them public enemy number one! Focus on eating as much whole foods as you can and look carefully at what type of food is the best for you and what type is the worst.
- Protein: There is a reason why protein is the most prioritized food type of all when you look at diet plans and that is its ability to be broken down easily and turned into energy.
Proteins are not stored as fat in the body at all unless they are eaten in large amounts which is bad for health anyway. But you can have a portion of protein present with every meal as long as it is the right type.
Opt for lean meats like chicken and fish and do not eat red meat at all during weight loss as it contains a lot of cholesterol. You can also eat small portions of beans, eggs, nuts and even peanut butter.
- Fats: new diets like Keto and Atkins have shown that eating fats is less harmful than eating carbohydrates and these diets are primarily based on eating proteins and fats.
However, you should be mindful of the fact that eating unsaturated fats is still not the way to go. Opt for healthy source of fat like olive oil, salmon etc. and avoid any unsaturated fats.
- Carbohydrates: While carbs are the easiest to turn into stored fat, it does not mean you are not supposed to eat them at all.
Opt for sources that are whole grain like bran bread, brown rice etc. and stay away from complex carbs like starch which is present in literally every baked and flour-based item.
Switch to oat flour to make sure your meal has minimal carbs and lots of fiber as well.
Ready for your customized meal plan to help you lose thigh fat?
Create your customized meal plan on Nutiro that include all sort of good foods: https://nutiro.com/meal-plans/
If you want to learn how to lose weight so that it doesn’t come back, you have to have a strong belief in the power of exercise.
There are a lot of physical activities that you can do to lose weight but if you have not had any activity for a while you start off by walking every day.
This does not necessarily mean you have to take out a couple of hours just to go to a track. You can manage it even while you are busy in your daily routine!
The best way to do so is to track all the daily routine activities that require you to travel from one place to another. Take all the things that are not far from you and switch to taking a walk to get there instead of hailing a ride.
This alone will add a lot of steps to your routine. The optimum target for any newbie in our opinion should be about 10k steps on a daily basis. You can focus on an active lifestyle and have most of that target met without any dedicated effort.
High Intensity Interval Training (HIIT)
The fact of the matter is, most of us are too busy nowadays to make proper time for workouts and that means we need weight loss programs that are mindful of that fact.
Thanks to research, there is a new workout technique that requires almost no equipment and takes minimal time to do. It is called HIIT and what it does is that it pushes your body to achieve an anaerobic state by putting a lot of stress in a small period of time.
The result of this is that your body senses a need for a lot of energy at once and it starts to target fat stores directly.
Typical workout sessions last for about 10 minutes at max and include 30-second sessions of exercises like high jumps, burpees etc., followed by 10-second rest intervals. This technique has proven to be extremely effective for people who want to lose weight fast and perhaps do not have the affordability for complex diet plans.
The steps shared here are only the tip of the iceberg when it comes to weight loss. If you are asking about how to lose weight fast then doing all these things simultaneously will boost results for you!
▶ Take advantage of our Nutiro Ultimate Guide on How to Meal Plan that gives you the flexibility to enjoy other meal planning options such as keto, paleo, vegan, gluten-free, etc.