You need to have a proper exercise routine you’ll be committed to every day. To lose weight fast, get engaged in cardio exercises like running, jogging, swimming, etc. You can also add in some weight training within the week to prevent the loss of muscle tissues and increase your strength. If you find it hard to do exercise on your own, join a gym or a club where you can find plenty of inspiration that will keep you going. Whatever exercise routine you adopt, make sure you stick to it and be consist. Also, have a rest day that you won’t do anything; just rest and allow your body to repair and heal. Measure your weight every day and keep a record of your weight loss activity to know if you’re making progress or not.
2. Get some good sleep
Sleep is an essential part of humans and most of all living things. We sleep to allow our body to rest from the activities of the day. Sleep helps in muscle repair, cell rejuvenation, and to replenish and energize our entire body. People who don’t sleep enough have an increased level of hunger hormones, consume extra calories, snack more, have low energy for physical activities, and eat more than needed. Poor sleep is also known to lead to less effective insulin that prevents fat cells from properly removing lipids and fatty acids from your bloodstream and prevent obesity. The first step to ensuring that your body demands rest and fall asleep at night is to have enough exercise in the morning. Exercise in the morning will energize your body, improve blood flow and circulation; and reduce sluggishness, tiredness, and afternoon napping. You also need to keep a proper sleep cycle and stick to it until your body gets used to it. Avoid the use of an alarm clock because it isn’t natural and can damage your sleep cycle to make you sleepless. Sleep is also connected to the time you feed at night. Make sure you eat dinner before 8 pm and don’t consume anything that will put too much stress on your digestive system; like food rich in fiber. Avoid reading from your computer or mobile device before bedtime, and keep a clean, dark, and quiet bedroom. Seven hours is the ideal duration for humans to sleep at night. Sleeping too much has the same effect as not sleeping enough, so make sure you keep to time.
3. Feed on healthy fruits and veggies
Fruits and vegetables are rich in vitamins, minerals, and trace elements needed for proper metabolic reactions and hormone functions in the body. When you lack these minerals in your body your metabolism is affected which can cause you to lose less weight and gain more fat. Change your diet to include more fruits and vegetable. You should, however, be careful of fruits that have a high level of calories that can make you gain weight instead of losing it. Some of the fruits recommended for weight loss include leafy vegetables, watermelon, oranges, cruciferous vegetables, legume, beans, etc. Make sure that for every meal one or two of these are present and consume them with consideration to your overall calorie intake. Fruits and vegetables will provide your body with the necessary elements to help you easily lose weight, increase strength, and engage in more physical exercise.
4. Drink plenty of water
Water is an essential part of life. Drinking water helps to hydrate your body, aid digestion, and eliminate toxicity that can cause inflammation and disease. A dehydrate belly will cause reduced digestion that can make your body retain more fat than getting rid of it. Also, water plays a major role in fat burning since a drated body can’t lose fat. To ensure proper hydration and effective function of your body you need to drink at least 2 liters of water or half a gallon every day. Before you hit the gym drink at least two to 10 ounces of water to help your blood flow better, hydrate your body, and tone your muscles. Drinking plenty of water anytime you feel hungry, instead of munching on some unhealthy snacks, will help keep your calorie intake below danger levels.
5. Increase your protein consumption
Protein is known as the building blocks of life. The protein you consume help you make enzymes and hormones; builds bones, cartilage, skin, and blood, and nourishes your body. Lack of protein in your diet or low amount of it is one of the reasons why you gain weight. When people complete their weight loss program they expect their body to remain in the perfect position for the long term. Find a way to incorporate enough protein into your diet. Eat a high protein breakfast to supply your body with the necessary amount of protein that will keep you active throughout the day. You should also eat protein at lunch and dinner to make sure you have enough supply. Target those foods that are high in protein and also recommended for weight loss. Make your own meal plan where you will be able to eat most of these within the week and supply your body with enough healthy protein. A word of caution beware of protein foods that make you gain weight, like red meat.
6. Increase your rate of metabolism
Slow metabolism has been known as one of the main reasons why you’re gaining weight. Your body has been naturally loaded with the capacity to be able to burn fat and keep your weight under control. The food you eat, the activities you engage in, and lifestyle do compound your problems and slow down your metabolism. Also, hormonal imbalance, poor nutrition, age, body size, stress, and insomnia also contribute to slowing down your body’s metabolism, making you gain weight. You have to find ways to increase your metabolism. Your body needs to be able to burn food on its own, even during rest, which is what a good metabolism is necessary for. Eat plenty of protein, reduce your intake of sugar, and have a good night’s sleep. If you feel that you’re getting stressed up take some time off work and relax your mind and body. You also need to engage in regular exercise and avoid processed foods that can cause inflammation and reduce your body’s metabolic process.
7. Fight stress to a standstill
To beat stress you have to look inward and find out what is causing it. The most common cause of stress is a loss of a loved one, losing a job, divorce, moving to a new home, illness etc. Once you have been able to identify the reason for the stress fighting it is going to be much easier. Exercise, good sleep, and better nutrition can help you reduce stress and lose weight easily. Go on vacation or just wander in the wilderness for days to get yourself back together. Stay around people who love and appreciate you and engage in positive talk. A healthy conversation is the drug you need to forget your problems and focus on the positive things in life.
8. Don’t starve yourself
Many people who have tried to lose weight by avoiding food have failed woefully because instead of making them to avoid food, it just increases their craving even more. Starving your body of essential nutrients will also slow down your metabolism and make it impossible to engage in a substantial amount of physical exercise. You do need to reduce your calorie intake to lose weight but you should never starve yourself. Have a plan on how much food you’ll be consuming each day and make sure that your food is loaded with essential nutrients no matter how much you want to eliminate calories. Instead of starving yourself form the habit of eating healthy food or visit a dietician to help you make a better eating choice.
The best solution to eating too much is fasting. Now, some people argue if fasting is not the same thing as starving yourself of essential nutrients; that is far from the truth. Starving your body of food involves denying yourself of essential nutrients which later triggers your cravings and make you eat more. Fasting, on the other hand, takes food away but gives you a short period where you can indulge yourself and tame your cravings. This way, you’ll be able to replenish lost nutrients and make your body function better. Fasting improves insulin sensitivity, eliminates cholesterols to improve heart health, prevent cancer by encouraging cell cleaning, and improves the functions of your brain. Fasting may be a bit hard to comply with at the beginning, but once you get used to it, you would benefit so much.
10. Fight Depression
Depression is a terrible thing that should not be taken lightly. It should interest you to know that while some people gain weight due to depression other people lose weight for the same reason. If you suspect that your weight gain is due to depressions this is what you should do. Fight the depression, which is the root cause of it all. Identify what is causing your depression, attack it, and get rid of it. Avoid isolating yourself in any way and get active. You can volunteer for community service or start a new hobby. Turn off the TV especially at night. TV watching is known to make depressed people eat more than they should without noticing they are gaining weight.