How to Lose Weight Faster
The art of weight loss is complex, as there are many factors contributing to, impeding on, and even tarnishing its success. Luckily, there are not only successful techniques to shed pounds, but faster ways to lose weight and maximize efforts!
How to Lose Weight Faster
Limit Added Sugars
One of the most stressed ways to lose weight fast is by cutting out and limiting added sugar intake, as sugar simply offers not much more than added calories without any nutritional value. The American Heart Association (AHA) estimates Americans consume an average of 20 teaspoons each day, or an approximate 80 grams; and with one gram of sugar supplying four calories, that stacks up to 320 extra calories just from sugar alone! This is quite startling also considering their recommendation of no more than 38 (150 calories) and 25 grams (100 calories) of sugar per day for men and women, respectively. Major sources of added sugars include regular sodas, candies, cakes, cookies, pies, and fruit drinks in the form of refined sugar, though you should also be mindful of more natural sugar sources, including molasses, honey, and agave.
Be Pro for Protein
Protein is vital in the process of weight loss, as it supports lean body mass to subsequently cultivate an efficient metabolism. But when selecting protein sources, reduce processed and high-fat products and opt for lean and plant-based choices, including chicken, turkey, sirloin, fish, beans, quinoa, and tofu. Starting the day with a high-protein breakfast is also encouraged to sustain energy levels throughout the entire morning and curb against cravings. From mini egg frittatas to quinoa bowls, you do not want to miss these 11 high-protein, low-carb breakfast ideas!
In addition to heart and digestive health, fiber plays a large role in weight maintenance and loss. The pairing of protein and fiber-rich food sources further stimulate satiety, which can help you lose weight quickly without feeling deprived. Being a component in plants, fiber is widely found in vegetables, fruits, and whole grains. Men and women should aim for at least 38 and 25 grams of fiber per day, respectively.
Balance the Plate
As mentioned, the unionization of protein and fiber is imperative for weight loss results. But the inclusion of fat can also offer satiety and added nutrients during meals, especially when swapping out butter and margarines with with olive oil. Additional healthy fat sources include nuts and seeds, fatty fish, and avocadoes. Ultimately, load up the plate with low-carb veggies (think broccoli, cauliflower, salad greens, etc.), balance with a lean or plant-based protein source, and complement with a whole grain and healthy fat to satisfy the taste buds, hunger, and waistline!
Drink More Water
There is no denying water is vital to life, though it can also be an integral synergist to weight loss. Along with supporting an efficient metabolism, water can work as an appetite suppressant and lessen the risk of overeating. General recommends encourage healthy men and women to drink a minimum of eight, 8-ounces of water per day and can be achieved with these simple hacks.
Eat with Intuition
Ditching the concept of restrictive dieting, intuitive and mindful eating has gained popularity and interest over the past several years. Eating intuitively is essentially eating with purpose without any sort of guilt attached, encouraging individuals to tune into hunger and satiety cues, be aware of the external environment, and appreciate just how food nourishes the body. Mindful eating has not only shown to produce healthy weight loss, but cultivate a healthy relationship with food.
Watch Portion and Serving Sizes
Though food quality and variety is imperative to a healthy diet, it is still important to watch portion and serving sizes. Incorporating breakfast, lunch, dinner, and one to two snacks throughout the day can help keep hunger regulated, in turn lessening the risks of consuming large portions and numerous servings come mealtime.
In concordance with the recommended 150 minutes of moderate to intense aerobic exercise each week, lift weights at least two to three times. Strength and resistance training helps lessen body fat and increase lean muscle mass, successively heartening a faster metabolism.
Get A Good Night’s Rest
Inadequate sleep can tarnish much more than your mental clarity… Sleep deprivation can impede on weight loss efforts, as cravings towards calorically dense foods heighten, hunger hormones become out of whack, and energy levels for keeping active plummet. If sleep falls short of the recommended seven to nine hours of sleep each night, taking a 20-minute nap the following day may be beneficial.
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