The two industries that comprise a huge part of our economy are probably the food industry and the weight-loss industry. It almost becomes comical when we think about how one section of society are gorging on food, while the other half is desperately trying to lose weight. Because of the immense demand, many companies are out here to cheat the customers. We will find pseudoscience pills in no short supply. While losing weight is important, it is also vital that you take care of your health. So, we are here to tell you not only how to lose weight, but also how to lose weight fast, all naturally!
How To Lose Weight Fast?
The idea of dieting is not an uncommon one. But, many people don’t understand how to diet and think that it’s all about starving oneself. Well, we are here to tell you that starving is not dieting.
Allow us to introduce to you the concept of intermittent fasting! IF involves eating in a pattern with regular and short-term fasts. That means you need to consume food in a shorter duration of time while fasting in between.
So, this way, you are not starving yourself, but training your body to eat in a pattern that only you control.
There are various types of intermittent fasting. Some of them include:
- Alternate Day Fasting: In this method, you need to fast on alternate days. Suppose you ate in your normal schedule today, then you have to fast tomorrow. A slightly modified ADF involves you eating only 25/30% of calories that your body needs on the days you are fasting.
- 5:2 Diet: In this method, you can fast every two days in a week. And on the days that you are fasting, consume around 600 calories.
- 16/8 Method: In this method, you need to divide your 24 hours into two of 16 and 8. So, eating time happens only on the 8-hour portion of your day. And the rest 16 hours, you have to fast.
Best results will show if you maintain a healthy diet on your non-fasting days.
How To Lose Weight Fast? Track Your Diet!
Tracking one’s diet is a great way to know what we are putting our bodies through. Sometimes, we don’t even remember what we had for breakfast, for lunch, or a snack. The result is that we keep munching on something or the other all day.
Tracking one’s diet does not only show us what we eat, but it also makes us conscious of the substance we are consuming. Several diet tracking apps can help us with the exact calories we intake in a day. Additionally, we can also balance the nutrients we intake.
This is a technique that many people ignore every day. It sounds too simple to make any changes. But, if you eat mindfully, you will realize that your eating habits will improve.
Eating mindfully involves consciously choosing raw ingredients for your meal, sitting quietly, and being present while eating your meal. It’s an excellent way to maintain a healthy diet, which is the gateway on how to lose weight fast.
Add Plenty Of Protein In Your Breakfast
Start your day fresh, and begin your day with a nice breakfast filled with high-protein food. Consuming protein helps us regulate our appetite as it makes us feel full. It happens because protein decreases ghrelin in our bodies, the hunger hormone.
So, if we consume protein early in the morning, we won’t feel like eating anything till well into lunchtime.
Some great sources of protein are oats, eggs, and quinoa porridge.
Say No To Carbohydrates And Sugar
Carbohydrates and sugar are two sources that highly affect our weight gain. Be it in solid food or a beverage, if you ask us how to lose weight fast? Our reply will always be, say no to carbohydrates and sugar.
A lot of our daily food contains carbohydrates. Some of them are bread, pasta, and white rice. They digest fast and convert immediately into glucose, forcing our body to produce fat. One solution on how to lose weight is to swap your ingredients.
Instead of eating regular bread and rice, go for whole-grain products. And instead of fast snacks, go for nuts, seeds, and fruits. Do us another favor and ditch high-sugar beverages and drink tea and smoothies.
Eat High Fiber Foods
High fiber foods are also great at filling us up for a long time. So, we don’t need to continue snacking throughout the day. Some of the great high-fiber foods are:
- Whole-wheat pasta
- Whole-grain breakfast cereal
- Whole-grain bread
- Rye and barley
- Vegetables and fruits
- Seeds and nuts
Balance Your Gut Bacteria
Our guts do a great ton of work for us. And to do that, they contain millions of microorganisms inside then. And they are vital in determining the one question: how to lose weight fast?
That’s why we need to make sure that we are eating the right food to balance our gut bacteria.
- Include plenty of plants in your diet. The more variety you have in veggies and fruits, the diverse your gut bacteria will be. And the answer to how to lose weight fast.
- Consume fermented food. They will increase the number of good gut bacteria and reduce the number of bad bacteria in our bodies. Some of the great fermented foods include kimchi, sauerkraut, kefir, tempeh, and kefir.
- How to lose weight fast? One key element is probiotic foods. Consuming probiotic products actively helps us in losing weight. Some of the great sources of probiotic fiber are garlic, onion, leeks, asparagus, avocado, and bananas.
Get More Than 5-6 Hours Of Sleep
A good night’s sleep is crucial to the question of how to lose weight fast. Our bodies depend on our sleep patterns to function properly. More specifically, when we sleep, our body processes whatever we have eaten into energy. When we don’t get enough sleep, all the calories we eat don’t get converted and turn into fat.
A healthy sleep pattern also controls hunger hormones, ghrelin, and leptin. That way, enough sleep can monitor and control our mental hunger pangs.
Manage Your Stress
The question of how to lose weight is connected to how to live a healthy life. And a healthy life is directly connected to how to live a happy life. A wholesome and happy life includes mindfulness and a healthy body. And knowing how to deal with stress is one crucial part of it.
Stress is directly linked to hormonal releases, such as cortisol and adrenaline. These hormones, at first, decrease our appetites. You might think this is healthy, but it’s not. In fact, it is extremely harmful in the long run. When we stay stressed all the time, cortisol keeps getting pumped in our bodies. And that leads to an unnatural increase in appetite.
The role of cortisol is to signal to our brain that our bodies need more energy. This can lead to stress eating, which leads to unhealthy weight gain.
The ideal source of body fuel is carbohydrates. And, when we intake carbs, sugar enters our bodies too. And if we don’t fight the sugar by exercising, it will get stored in our bodies as fat.
This can easily become a vicious cycle. And so, we need to take care of our mental and physical health together.
If you are feeling stressed out, don’t just brush it under the carpet. You need to have a conversation with yourself. Take time out and invest in self-care first. The question of how to lose weight fast can be dealt with later. A clear and happy mind will lead you to a healthy body.
Some Great Ways Of Managing Stress Are:
Take a break and simply breathe. Concentrate on your body and your breath. Meditate or practice doing yoga. Tai chi is another great method of managing your stress.
Try out certain relaxation techniques. Spend time in nature, and keep your calm. Go for a walk or try your hand at gardening.
The most important thing for you to do is to enjoy yourself. If you feel like the daily stress is piling up, just take a break. Create a space for yourself and work on calming your nerves. You can also say daily affirmations.
As we come to the end of this article, let us tell you the secret of how to lose weight fast. The secret is to take care of yourself. The body and mind are connected. Take care of your body, and your mind will be fresh. Keep your mind clear, and your body will be healthy.
On top of all the suggestions we gave earlier, including a half-hour exercise in your daily routine will do you wonders.