Are you struggling with obesity or overweight and looking for effective ways to lose weight fast? Well, you are not alone. According to The National Center for Health Statistics, approximately 31.8% of American adults aged 18 and older are overweight and 39.8% of the same age group are obese.
Overweight and obesity refer to abnormal accumulation of fat in the body that can interfere with your health. These two conditions can lead to several health issues such as heart disease, hypertension, and diabetes. If you are overweight, you can reduce the risk of getting the above conditions by losing 5 to 10 percent of your weight.
How to Lose Weight Fast
The internet is full of so many tips and ways of how to lose weight fast that it can be hard to know which of them really work or which doesn’t.
If you’ve decided to start your weight control journey, and don’t know where to start or how to burn that belly fat without negatively affecting your health in the process, then we have listed below the five effective ways to shed body weight. But you should understand that there’s no magic or overnight solution. Losing weight loss in a healthy way needs a lot of patience, motivation, and perseverance.
A sedentary lifestyle and physical inactivity are some of the top causes of overweight and obesity. Working out is great for your health and overall well being while also helping you maintain ideal body weight. However, not all types of exercises are effective in weight loss. Cardio and strength training are good weight loss exercises, each with specific advantages.
If you’re a novice in fitness or have just come back from a sedentary lifestyle, then you may want to start with low-impact cardio such as indoor cycling and walking. These kinds of exercises will not stress your body or cause any injuries. Then, when you feel more confident and stronger, you can slowly climb up the ladder to high-intensity exercises Although low and mid-impact cardio are a great launchpad to weight loss, strength training and HIIT are excellent in accelerating and maintaining the results. This is because they build up muscle mass, which increases your metabolic rate, thus burning even more fat even when at rest.
- Cut down on sugar
When trying to lose weight, you should try as much as you can to reduce your sugar consumption. Of course, everything is okay when done in moderation, so taking your favorite soda from time to time isn’t bad. But if you are trying to burn fat, that sugar may be hindering your progress. This counts for sugary drinks such as juices and sodas and juices which are have added sugar and devoid of nutritional value. Sugar is quickly processed to glucose which is readily absorbed in the gut and the excess converted to fat.
One way to cut down sugar intake is to swap your regular coffee for sugar-less coffee. You can also swap fruit juice for milk or water smoothies. These small diet changes can drastically lower your calorie intake and speed up your results.
- Get More Sleep
Having a good night sleep is vital for plenty of health reasons, including weight loss. Studies show that good quality sleep helps to balance your body’s hormones, which are responsible for keeping your metabolism in check. Also, lack of enough sleep stimulates a spike of cortisol hormone, which tells your body to hold onto fat and conserve more energy. Inadequate sleep can also lead to food cravings which can lead to an increase in body fat percentage
- Drink Plenty of Water
Just like sleep, water plays countless roles in our bodies, including helping you lose weight. Water is not only a calorie-free drink, but it’s also vital in the process of fat metabolism. It’s recommended that you should drink at eight glasses of water daily for good health.
- Eat Plenty of Fiber
Increasing your dietary fiber can also help you shed some pounds fast. Unlike sugar and starch, fiber-rich foods are hard to digest in the small intestine which increases the feeling of fullness and potentially leading to fat loss. Fiber-rich foods include cereals, barley, nuts, beans, peas, and pulses.
By following the above tips, you can lose weight fast and in a healthy way. Just be patient and consistent and you’ll see results.