13 Guidelines to Lose Weight in Fast and Healthy Ways
Staying fit and maintaining a health system are essential
for everyone. One common way to get into this purpose is to keep our weight
always in shape. Most people will do strict diet to lose their overweight as
fast as possible. Unfortunately, this is not the only solution to losing weight
and staying in shape.
If you’re about to lose weight, you have to do it in
healthy ways. It is essential to minimalize the risk that may occur when you
try to lose weight by only limiting your consumption. Here are several
guidelines to lose weight in fast and healthy ways that you could apply to a
healthy diet program:
How to Lose Weight Fast?
The main purpose of a healthy diet program is to be able
to weigh as fast as possible in a healthy manner. To gain this purpose, diets,
supplements, and meal replacement plans are used by most people but in fact,
this is a lack of scientific evidence.
If you want to claim rapid weight loss which is based on
scientific research, we have the solution and guidelines you could apply to
your healthy diet program. Below are several tips you could apply if you want
to lose weight fast:
1. Apply Mindful Eating Manners
Mindful eating is a practice in which people pay
attention to how and where they eat food. This practice allows people to enjoy
their food while also maintaining a healthy weight. Practicing mindful eating
means that you have to enjoy your meal slowly and smoothly.
This practice is happening because most people lead busy
lives, they frequently eat on the go, in the car, while working at their desks,
or while watching TV. As a result, many people are oblivious to the food they
consume.
2. Consume Less Sugar and Refined Carbohydrates
The Western diet is becoming increasingly high in added
sugars, which have clear links to obesity, even when the sugar is consumed in
beverages rather than food. Refined carbohydrates are highly processed foods
that are depleted of fiber and other nutrients.
These foods digest quickly and convert to glucose. Excess
glucose enters the bloodstream and activates the insulin, promoting fat storage
in adipose tissue. This promotes weight gain and should replace processed and
sugary foods with more nutritious options whenever possible.
3. Apply Intermittent Fasting Method
Intermittent fasting (IF) is a dietary pattern that
involves regular short-term fasts and eating meals in a shorter time period
during the day. If you want to lose weight quickly, there are several methods
of intermittent fasting you could try.
Several studies have shown that short-term intermittent
fasting, lasting up to 24 weeks, leads to weight loss in overweight
individuals. On non-fasting days, it is best to maintain a healthy eating
pattern and avoid overeating.
4. Get a Healthy Sleeping Time
Numerous studies have found that sleeping for less than
5–6 hours per night is linked to an increased risk of obesity. This is due to a
number of factors. Sleep duration influences the regulation of the
appetite-controlling hormones leptin and ghrelin.
According to research, poor-quality sleep slows
metabolism. When metabolism is impaired, the body may store excess energy as
fat. Furthermore, lack of sleep can increase the production of insulin and
cortisol, which promote fat storage.
5. Manage your Stress Level
As part of the body's fight or flight response, stress
causes the release of hormones such as adrenaline and cortisol, which initially
suppress the appetite. However, when people are constantly stressed, cortisol
can stay in the bloodstream for longer, increasing appetite and potentially
leading to overeating.
Researchers discovered that implementing an 8-week
stress-management intervention program resulted in a significant reduction in
the body mass index (BMI) of overweight or obese children and adolescents.
How to Lose Belly Fat?
Sometimes, people are
only getting fat in several areas of their body parts. Most fats flock and
congregate in the belly area. This kind of fat could increase the risk of
obesity and affect your health. Below are several tips you could apply if you
want to lose belly fat for your healthy life program:
1. Consume Soluble Fiber
Food which contains high fiber nutrients can help you
feel fuller for longer time. It is ideal for losing weight based on the
research. Fiber is commonly found in plant-based foods like fruits and
vegetables, oats, wholegrain bread, or pasta which you could get for your daily
meals.
If you want to lose your belly fat, change your diet with
food which rich on fiber. It will ease your digestive system and help you get
your dream size of belly. With routine consumption, you can wear your ideal
sized jeans back without worry of the belly fat.
2. Do Aerobics or Cardio
Losing weight can help you lose fat and slim down your
belly area. Cardio, also known as aerobic exercise, refers to any type of
physical activity that raises your heart rate. It is widely regarded as a
highly effective method of losing weight.
Numerous studies have found that cardio can help promote
fat loss and fat burning; Furthermore, one study discovered that women with
obesity lost more fat when they engaged in more cardio exercise.
3. Drink More Water
People frequently confuse thirst with hunger. Sometimes,
people could end up consuming extra calories when all they really need actually
is a glass of water. Drink minimum 8 glass of water every day, aiming to help
you to lose your body weigh in half.
Whenever you feel like you want a snack, choose to drink
water instead. Drinking water will help you feel full and ease your thirst at
the same time. Water contains zero fat which is good if you want to lose your
belly fat.
4. Do Not Skip Breakfast
Skipping breakfast will not ease you in losing weight. If
you skip these routines, may miss out on important nutrients from your meal.
After that you could end up snacking more throughout the day because you are hungry.
Drinking less sugar milk and consuming fresh fruit or
oatmeal could be a perfect choice for you to get rid of belly fat. This food
also helps you to boost up your day with healthy energy. So it is important to
have breakfast before starting your day.
How to Lose Face Fat?
When you want to take pictures, usually you could feel
upset because of face fat which you may look a plump. If you want to look good
in front of the camera, you have to get rid of excess face fat to gain a
proportional look. Below are several tips to help you lose face fat:
1. Regularly do Facial
Exercise
If you cannot burn fat on your face, you can tone up your
facial muscles. The following are some of the advantages of facial exercises,
enhancing your appearance, slowing the aging process, and could help to
increase muscle strength.
One study found that performing facial exercises twice a
day for eight weeks improved muscle definition. It also improved the
participants' appearance of aging. Consistency is the key to improving the
appearance of your face.
2. Be Physically Active
You can burn more calories per day when you exercise and
do strength training. To maintain your weight, you should do 150 minutes of
moderate cardio per week. If you want to lose weight and reduce your face fat,
plan to spend more time active.
If you prefer to be more sedentary, aim for 75 minutes of
vigorous activity per week. These activities require a lot of breathing and put
your body to the test. Running or jogging, rope jumping, swimming, and other
strenuous activities are examples.
3. Less Sugar and Sodium
Intake
Table salt is the primary source of sodium in most
people's diets. It can be added to food with a shaker, but it can also be
consumed passively as part of processed or premade foods, sauces, and other
common condiments. Bloating face is a clear symptom of high sodium intake.
Because processed foods account for more than 75% of
sodium intake in the average diet, eliminating convenience foods, savory
snacks, and processed meats can be an effective way to reduce sodium intake.
Reduced sodium consumption may make your face appear slimmer.
4. Limit Refined Carbs
Cutting back on sugars and starches, or carbohydrates is
one way to help you lose weight quickly. With limit refined carbs, you will
burn these fats for energy which help your activities. It will help you to
accomplish your diet goals.
If you choose to eat more complex carbs, you will benefit
from high fiber. This makes them more filling and satisfying. A low-carb diet
may also reduce appetite, leading to naturally eating fewer calories without
thinking about it or feeling hungry, according to research.
It should be noted that the long-term effects of a low
carbohydrate diet are still being studied by research. A low-carb diet can also
be difficult to stick to, which can lead to less success in maintaining a
healthy weight.
Closing
Each person loses weight in a unique way. If you don't
notice a difference in your face right away, don't give up. Be patient and
persistent in your weight loss efforts. The scale may not move as much as you
would like if you do strength training.
This is because your body is gaining weight in the form
of lean muscle. With time, you will notice a difference in your face and
overall appearance. It is better if you consult to your doctor for
recommendations on the best way for you to lose weight.
REFERENCE
https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible#ways-to-lose-weight
https://www.medicalnewstoday.com/articles/322345#takeaway
https://www.forbes.com/health/body/how-to-lose-weight-fast/
https://www.goodhousekeeping.com/health/diet-nutrition/advice/a17162/lose-weight-faster-karas-0302/
https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/12-tips-to-help-you-lose-weight/
https://www.healthline.com/nutrition/20-tips-to-lose-belly-fat
