How to Lose Weight Fast and Keep It Off
It is easy to run out of steam when you are trying to lose weight without realistic expectations. According to the Centers for Disease Control and Prevention (CDC), aiming to shed four to eight pounds a month is a reasonable goal. While you may be able to lose more with fad diets or extreme exercise regimens, these measures are not sustainable or healthy in the long term. Here are some ways you can burn fat fast and keep it off.
Your body uses the calories that you consume each day to fuel its essential processes. When you consume more calories than you need, they are stored as your fat throughout your body. Typically, women between 19 to 30 years old need 2,000 to 2,400 calories a day to maintain their body weight. If you want to lose weight, you will need to consume fewer calories than your daily requirement. This will direct your body to burn its fat stores instead. Use a free calorie calculator or app to calculate and track your ideal calorie intake.
Intermittent fasting is a way of eating that incorporates regular, short-term fasts. It is proven effective in aiding weight loss. One strategy is to eat only between certain hours of the day—for instance, between noon to 8 p.m. Another strategy is to fast two out of seven days or every alternate day and consume only 500-600 calories on fasting days. Long-term fasting, however, should be avoided unless recommended by a doctor as it can lead to detrimental effects on your health.
Consume Quality Protein
Protein is an essential nutrient for proper body function and it has benefits for weight loss as well. Protein has a high thermic effect which means that your body expands more calories when digesting protein compared to digesting fat and carbs. It can also help your body to feel full for longer and suppress your appetite. Furthermore, you need protein to maintain your muscle mass as you lose weight, especially if you are strength training. Choose lean meat or plant-based protein that is lower in cholesterol.
Reduce Simple Carbs and Sugar
When you exercise, you can have strong cravings for unhealthy food such as candy, pizza, and soft drinks. While carbohydrates and sugars are needed by our body, the refined versions are metabolized too quickly, releasing high levels of insulin that lead to increased fat storage. Choose complex carbs and natural sugars instead of refined carbs and sugary processed food. For instance, substitute white rice with whole grains and candy with fresh fruit.
Eat More Fiber
Dietary fiber is vital for your digestive health and it plays a part in weight loss as well. When you have plenty of fiber in your diet, you feel full for longer, thus enabling you to eat less and lose more weight. Most whole grains and legumes are rich in fiber. You should also consume several servings of non-starchy vegetables and fruit each day to meet your fiber and vitamin needs. A diet rich in plants also increases your healthy gut bacteria and reduces bloating.
If you want to jump-start your weight loss, consider taking one of the popular fat-burning supplements on the market. The best fat burners are made from natural ingredients that ‘hack’ your body to block cravings, feel fuller, increase your energy, and maximize weight loss. LeanBean is a vegan, gluten-free, and soy-free supplement that is designed for women. There are several online reviews on why you should choose this fat burner over other generic options.
Cardio or aerobic exercise is a proven way to reduce your overall body fat. By increasing your heart rate and physical activity, you burn more calories and mobilize your untapped fat stores. The CDC recommends 150 minutes of moderate-intensity aerobic activity per week to maintain good health. If you are looking to lose weight, you should aim to increase the duration and intensity of your exercise regime.
Train With Weights
Your body burns more calories maintaining muscle tissue than fat tissue. By building more muscle, you not only increase your resting metabolic rate but also become stronger and leaner. Adding weight training or strength training to your weight loss and exercise regime can also help you to target certain areas with tough fatty deposits such as your glutes and abs. You do not need to go to a gym to train with weights—many strength training exercises can be performed with resistance bands and your own body weight.
Find a Partner
Your weight loss journey can be disheartening and stressful at times. An accountability partner can support you through difficult times and help keep you on track. Your accountability partner does not have to be trying to lose weight themselves, although this can enable them to understand your struggles better. Join a weight loss group online or at your local gym to meet friends with similar goals and interests.
By being mindful of what you eat, exercising regularly, and finding support, you can adopt a healthier lifestyle that will help you drop excess weight and keep it off forever.