Today society is pre-conscious about their body and their composition and shape. The pressure to achieve an ideal body shape and the fear of body shaming has made people impatient and want results overnight.
But to be honest, nothing happens overnight. One can lose weight fast by adhering to proper guidance and tried- and – tested methods. Gradually, the weight loss could be tracked and analyzed weekly. Thus after a month or two, one could easily notice visible changes in one’s body and feel light and more active.
The growth in technology has popularized weight loss surgeries for getting quick results. But such surgeries come with risks and complications, which may be life-threatening at times.
At the same time, using medications or supplements to lose weight fast can backfire on one’s health. Several studies have concluded that supplements or medicines result in muscle and bone density loss in individuals. This can lead to serious other chronic and non-chronic complications in later stages of old age.
“Losing weight can be a daunting task, and it can often be difficult to find a gym that’s the perfect fit for your lifestyle. Fortunately, there are some simple ways that you can lose weight naturally without overtiring or pushing your body. Here we are describing some of these methods so that you can get started on your journey towards a healthier life.
Simple Measures To Lose Fat Naturally
Making simple and positive lifestyle changes in daily life can award a lifetime of good health and well-being to an individual. The only thing that is to be kept in mind is consistency. You have to plan a proper schedule that includes a balanced diet and exercise. It will fulfill your goal of losing weight fastly, and also you will remain healthy.
Here we describe some of the measures that will help you reduce your weight.
Doing Physical Exercise
There is an old saying that – All work and no play makes Jack a dull boy. Hence, routine physical activity is very important. It keeps the body in good shape and helps reduce stress and depression to a great extent. Physical activities burn excessive calories and promote strength and endurance.
Physical exercises such as running and jogging build stamina and strengthen muscles and bones. This saves an individual from not only obesity but also other diseases such as frequent fractures, dislocations, or muscle fatigue.
Proper and planned fasting can help in a huge way to lose weight fast. One of the highly proven methods of losing weight is intermittent fasting. It is a method that maintains a proper balance between fasting and eating. This will help reduce the calorie intake of the body and improve digestion.
Thus, intermittent fasting does not mean eating anything for the day. It only puts a cap on the energy one will intake. Intermittent fasting is usually observed from 24 weeks to 28 weeks.
The common intermittent fasting methods are;-
- Alternate-day dieting:- In this, people fast on alternate days and normally eat on non-fasting days. The calorie intake on fasting days should not be more than 30%-35% of the total energy requirement of the body.
- The 5:2 diet method:– In this, people fast for two days a week. One should not consume more than 500-600 calories on fasting days.
- The 16/8 method:– In this, people fast for 16 hours and eat only during an 8-hour window. This reduces the calorie intake as people eat less and consciously during this restricted eating period.
Eating More Fruits and Vegetables
It is important to eat fresh fruits and vegetables to maintain a healthy weight. Fruits and green vegetables provide the body with the necessary fibers that help in proper digestion and production of insulins and other enzymes. This helps to keep the functioning of the body smooth.
Fruits and vegetables are a natural way to prevent the unnecessary accumulation of fatty acids and sugar levels. By controlling the sugar level in the body, they eliminate the root cause of obesity in our bodies.
It is equally important to have fruits and complex carbs in the morning for breakfast. This helps you to be active and energetic throughout the day. Skipping breakfast results in tiredness, muscle fatigue, and surprisingly rapid weight gain by the body.
Encourage Ketogenic Diets
A ketogenic diet consists of high fats, moderate proteins, and fewer carbohydrates. The body enters a metabolic state called ketosis after consuming such a diet. After a few days, the body starts burning fats to obtain energy for the brain. This process is called ketone. After being on this diet for a few weeks, the body and brain adapt to the change. In the absence of carbohydrates, the fat is burned to produce fuel for the body.
The burning of fats helps one to reduce weight rapidly. Ketogenic diets also stimulate insulin production. This lowers the sugar levels in the blood and checks the pressure of blood flow. This helps in weight loss.
Drinking Unsweetened Coffee and Tea
People worldwide start their day with a cup of coffee or tea. Sugar in tea and coffee is very harmful to health. It is the prime factor that causes obesity and related risks in people all over the globe. Sugar intake increases fat accumulation and also causes diabetes in the body.
People should prefer black coffee and green tea owing to their health benefits.
Also, if one wants to have a regular sweetened coffee or tea, zero fat milk with honey or sugar-free tablets can be a better option. This will help one to lose weight fast.
Soup Before the Meals
Soup can be of great help in losing weight fast. Soups are healthy and easy to digest. Having them before meals can help one cut on food intake and appetite. This will save one from overeating. One should avoid having creamy soups as they are rich in fats.
Balancing Calorie Intake
It is important to strike a balance in calorie intake to remain fit. An imbalance on either side would result in obesity or malnourishment. Here, the importance of the Body Mass Index increases manifold. It is a health chart that indicates an individual’s health by finding the average of one’s weight and height. These days, some smartwatches keep track of calorie intake and burn while eating and exercising. Thus balancing calorie intake helps in losing weight fast. One simple way of doing this is to read the nutrient and calorie labels on the products before consuming them.
Chewing Food Properly
The food must be chewed well before entering the Esophagus to begin digestion. The standard of chewing a portion of food is 32 times per bite. It breaks the food into small particles and is well mixed with saliva. Proper chewing of food will result in the complete digestion of food. It will minimize the chances of fat accumulation to a great extent.
When the food is not completely chewed, it is not digested well. This will further result in less energy release, making one feel hungry and tired all the time. This will compel one to eat, again and again, leading to obesity.
Eating a Balanced Diet
Like everything in the world exists in symmetry and balance, it is crucial to consume a balanced diet. It is acquainted with all the vitamins and minerals that our body requires. There are no extra fats or carbohydrates that may be converted to fatty acids and stored as surplus.
A balanced diet also helps provide all the necessary vitamins and minerals in an adequate amount. Apart from managing weight, this also cures many diseases that are caused due to lack of these vitamins. This kind of puts the whole body and its functioning into synchronization.
According to a report by the WHO, lack of sleep is the prime factor for the rise of obesity in the developed and developing nations of the world. An average of 7-8 hours of sleep is essential for an adult. Lack of sleep increases inactivity and anxiety levels that completely disturb eating patterns. Thus sleep well to remain free from extra weight.
Good sleep reduces depression, anxiety, and stress to a greater extent. This will make your mood light and happy. This promotes good health and overall well-being.
Drinking Adequate Amount Of Water
About 60% of the human body is made of water. The heart and lungs constitute the majority of it. Thus, it becomes essential for a human being to consume an adequate amount of water for the smooth functioning of the body.
An adult should drink 3-3.5 liters of water daily to keep one’s body properly hydrated.
Several studies have proved that drinking an adequate amount of water helps lose weight fast. Water improves the working of metabolism processes of the body. It further leads to better digestion of food and absorption of nutrients.
Avoid Sugary Drinks
These are beverages that contain added sugars and sweeteners that are very harmful to health. These drinks include soda and other carbonated drinks, energy drinks, fruit-flavored drinks, etc.
The sugar present in these sweeteners easily gets stored in the body in the form of fats. These sugar-added beverages rapidly accumulate belly fat, and in no time, a person becomes obese. And to talk about more serious health risks, consumption of such drinks causes cardiac arrest, diabetes, nervous disorders, and many more life-threatening diseases.
Quit Bad Habits
Bad habits such as smoking, consuming alcohol, and using drugs disturb the body’s normal metabolism. It results in unexpected weight gain. These habits also harm the hormones and nerve systems of the body.
Cutting down on alcohol and smoking allows for better respiration and breakdown of consumed food. This will result in better absorption of nutrients, promoting better health.
Avoid Highly Processed Food
Today, almost all food items are processed to make them last longing and commercially acceptable. Minimal processing of food items does not affect the nutrient quality.
But when the food is highly processed, its nutritional quality is degraded to a greater extent. These items are quite affordable but are highly unhealthy for health. These have high sugar levels, unhealthy fats, preservatives, and salts. Daily consumption of such food items leads to rapid weight gain.
If one is looking forward to losing weight fast and naturally, one must make permanent and positive lifestyle changes and honestly follow them. Everything in this world comes with a price. If one wants to lose weight fast, one has to come out of one’s comfort cocoon and follow a disciplined lifestyle.
One should also remember that losing weight is a gradual process, requiring a lot of patience. One should not give up easily and move to pills and supplements that may add to your health and long-term well-being problems.
It is highly advisable to include simple carbs, moderate proteins, and healthy fats in your diet to maintain a healthy weight. But if one still wants to eat complex carbs and lose weight, one can include some healthy whole grains such as quinoa, oatmeal, whole wheat flour, bread, pasta, brown rice, rye, barley, etc. in your diet.