Many people want to lose weight fast. However, making your body do it fast is not always safe for you and your health. Many eating plans leave you hungry and unsatisfied, doing too many exercises can leave you with injuries, and your body may not withstand so many sudden changes. That’s why it is so important to know the right way to lose weight.
Here, you will find X strategies to lose weight safely and fast. All of them are backed by science, and they include checking your overall health, keeping track of calorie intake, reducing the number of carbs, and many more. Read on!
Weight gain can have various causes – from eating disorders to health conditions, such as hypothyroidism (you can click here to see how to cure hypothyroidism). However, if there is one basic rule in weight loss, it’s never to overeat. So, the first step to lose weight healthy and fast is to stick to a balanced, nutritious diet that will keep you full for longer and eliminate the cravings. Here is how you can achieve it:
Avoid Sugar and Processed Foods
Processed foods are loaded with sugar, and that means they are loaded with calories. These types of food are also very hard for your body to digest, and they will leave you with an unsavory feeling. That’s why you should avoid processed foods and junk food altogether. Instead, eat natural, whole foods such as fruits, vegetables, nuts, and legumes.
Eat a Lot of Fiber
Fiber is a type of complex carbohydrate that is found in plants. It is considered one of the healthiest types of carbs because it will help keep your digestive system healthy. Fiber will also make you feel full for a longer time and keep your blood sugar levels under control.
Don’t Skip Breakfast
Many people do not eat breakfast because they think it is the best way to lose weight faster. However, you should always start your day with a good, wholesome breakfast. This is because eating will jump-start your metabolism and burn more calories. If you don’t like eating breakfast, try having at least some fruits instead.
Choose Fresh Fruits Over Juices and Smoothies
Fresh fruits are not only delicious but also packed with fiber. However, juices and smoothies usually lack fiber and contain more sugar than fresh fruits. Therefore, you should always choose fresh fruits over juices and smoothies to facilitate weight loss.
Drink More Water
Water can boost your metabolism and curb your appetite by making you feel full. It also helps flush out toxins from your body so that you won’t gain unnecessary weight again. Try drinking at least eight glasses of water each day to speed up weight loss.
Make Sure You Are Healthy Enough
If you want to lose weight quickly, it is crucial to ensure that you are healthy enough to do so. Here are the tests you should get done before implementing changes in your diet and starting your training program:
Blood Pressure Test
Blood pressure rises along with body weight, so you are most likely to have higher blood pressure if you are overweight. You can get it normalized with a careful approach to your nutrition plan. Still, it would be better if your doctor monitored this process and suggested lifestyle adjustments needed for your individual case.
Remember that blood pressure can be affected by several other factors, including stress and medications. That’s why it’s essential to have regular blood pressure checkups every two to three months. If your blood pressure is too high, your doctor may advise you to take medications or change your diet altogether.
Test for Diabetes
Diabetes can be caused by several factors, including being overweight or obese, being inactive, and eating unhealthy foods or too much sugar. That’s why if you want to lose weight fast, you should get tested for diabetes first. The good news is that if you already have diabetes, losing weight will lead to better glucose control and better overall health.
Test for Cholesterol
If you have high cholesterol, losing weight can help improve its levels. That’s because a high-fat diet is typically linked to high cholesterol. So, if you want to lose weight healthy and fast, make sure you have regular blood tests for cholesterol.
Your doctor will usually advise you on how to lower your cholesterol before you go on a diet. Usually, those guidelines include eliminating saturated and trans fats, eating more healthy fats, and adding whey protein and more fiber into your nutrition plan.
Check Your Daily Calorie Intake
Calories are what make up the energy in food. Eating too many calories can lead to weight gain while eating too few can slow down your metabolism. That’s why it is essential to know how many calories you should eat each day. Here are some tips to help you do so:
Use a Calorie Calculator
Many online tools can help you figure out how many calories you should eat each day. You can use any of them to calculate how many calories you need to maintain your weight or lose a particular amount of pounds safely – some of them will even show you the time necessary to achieve your weight goal. Just make sure you use one that is created by a doctor or expert.
Track Your Calorie Intake Using an App
Many apps can help you track your calorie intake. Some of them are free, while others offer paid subscriptions with additional features, such as healthy recipes, physical activity and mood trackers, scanning labels, etc. The best thing about these apps is that you can use them anywhere, and they can be handy for those who have trouble keeping their eating journals regularly.
If you want to lose weight effectively, finding a comprehensive approach to the process is essential. This means you should rethink your diet not only by excluding foods high in fat but also enrich it with ingredients that will keep you full for longer – fiber, healthy fats, plenty of water.
But correcting your eating habits and exercising more will not be enough – you should also make regular medical checkups to ensure that no health issues interfere with the process. Make sure to incorporate your doctor’s guidelines in your weight loss plan and stay healthy!