5 Proven Ways to Lose Weight Fast
One of the worst feelings in the world is being overweight because it brings about a sense of shame, guilt, and a circular and vicious cycle of unhealthy habits.
For many of us, losing the excess weight fast is the goal we want to achieve, but we are told again and again that losing weight fast is unhealthy and so we must stick with one to two pounds a week.
The reason why it is considered unhealthy is that the endless programs, diets, and supplement plans that promote fast weight loss require insane amounts of restrictions and guidelines that are not physically sustainable.
In this article, we are going to give you 5 proven ways to lose weight fast that are scientifically-backed, proven and don’t require insane amounts of hours in the gym.
Step One: Eliminate Simple Carbs!
One of the most common sayings you will hear in the fitness and health industry is that carbohydrates are bad and you should avoid them at all costs.
This is not necessarily true, but it is important to know that not all carbohydrates are created equal and there are ones that you should minimize if you want to lose weight fast. One way of eliminating these is by going on a simple carbohydrate detox.
This will allow your body to flush out all the “bad” carbs which will, in turn, force your body to flush out the excess water weight you’ve been carrying around. You’ll notice an immediate drop in weight because your body won’t need that excess water anymore.
After the Flush, Avoid the Simple Carb!
Once this is done, avoid consuming simple carbs from here on out. Simple carbohydrates are foods that get turned into basic sugars when processed by the body. Common examples of these include donuts, cookies, candy bars, candy, chocolate, honey, agave, and white bread.
If you take a look at your ingredient list while grocery shopping, watch out for sucrose which is cane sugar or table sugar, fructose which is fruit sugar, glucose, maltose which is known as malt sugar, and lactose which is what is found in milk.
Consuming these types of carbs, causes an “up-and-down” effect, leading your body to experience unstable blood sugar levels. When you have too much sugar in your bloodstream, your insulin levels will spike, which is why you feel that up and down crash during “sugar rushes”. When over consumed, these simple carbs get turned into fat and stored for later.
Choose Complex Carbs!
Instead, choose to consume complex carbohydrates. These include things like beans and legumes (chickpeas, black beans, kidney beans, white beans, lentils), fruits and vegetables, whole grains and nuts like walnuts and almonds.
Complex carbohydrates like these are fibrous, so they will slow down the absorption of nutrients in your body, lower your LDL (bad) cholesterol, and help keep you regular.
In addition to these, consume starchy carbohydrates like oats, barley, rice, lima beans, peas, and corn as these will give you iron, B vitamins, calcium, and fiber.
Step Two: Get Your Sleep!
If you are the type of person who only gets five to six hours of sleep, this could be the number one thing that is stalling your weight loss behind what you are eating.
In order to lose weight fast, you have to make sure you are getting enough sleep as sleep deprivation causes you to make poor food-related decisions. When you are tired, you are more likely to reach for high-carbohydrate foods as your body produces more ghrelin, the hunger hormone when you are tired.
This leads you to reach for larger meals and higher calorie foods to help stave off sleep. Getting eight to ten hours of sleep ensures that your hormones are in check and that you won’t crave large, unnecessary meals.
Step Three: Enjoy Low-Carb Veggies and Protein
When you cut down on the simple carbohydrates and sugars that your body is used to having, you end up losing a large portion of your energy. Instead, what you want to do is replace the glucose with protein.
If you are not getting enough protein, you’re not going to lose weight because your body will not have enough energy to function at optimal levels. Eating protein is critical for physical health as it is what helps you build muscle and if you build muscle, you’ll burn more calories in the process as muscle requires more energy to maintain than fat does.
Protein is also metabolically friendly and will help you feel satiated for longer. Just be mindful of how much you are eating as even over consuming on these items will cause them to get stored as fat. See The Chicken With Roasted Tomatoes and Red Onion recipe.
Step Four: Exercise Right
Now in order to lose weight fast, you have to drastically cut down on how many calories you are consuming. When you do this, your body’s metabolism will also slow down. In order to keep it up, it is highly recommended that you incorporate some form of exercise into your diet plan.
This could be as simple as going for an hour-long walk three to four times a week, choosing to do resistance training, or choosing to run on a treadmill. The key here is not to overdo it on the cardio, as too much cardio can cause you to produce a lot of cortisol (stress hormone) which will affect your metabolism.
If you truly care about keeping the weight off once you’ve lost it, build up your lean muscle as this will improve your body composition and maintain the fat loss.
Step Five: Choose to Eat High-Quality Food
A big mistake that individuals make is reducing their food down to just numbers. If you do this, it’s very easy to sneak back in foods like cookies or hamburgers which will ultimately hurt your weight loss.
Instead, choose to consume only high-quality foods that are whole and unprocessed and when you do, portion it out and try to enjoy every single bite of it.
When it comes down to it, mindful eating and healthy foods
Doing so will help you keep your energy levels up and reduce those stress levels. If you can eat high-quality food and get in enough protein, your body composition will not only change quickly but drastically.
Read My “Red Tea Detox Honest Review”. This is an overview of the Red Tea Detox program and answers the question, can you lose weight fast?