The quest on how to lose weight and to maintain it at a healthy level is a quest in which millions of people across the world are engaged. However, at the same time, it needs to be kept in mind that merely looking up articles titled how to lose weight or how to lose weight in a week is not always going to be helpful. It needs a lot of discipline on the part of an individual and also the perseverance to keep going even if the results are not as quick as was initially expected.
Due to the closure coronavirus pandemic, gyms have been closed all over the world and even though they are being opened, it has taken a toll on people who had been trying to lose weight. The pandemic also led to widespread lockdowns and millions had to stay at home for weeks on end. Hence, many have also put on weight and the quest on how to lose weight or how to lose weight quickly is a real one for many people. This article looks at some of the ways on how to lose weight.
Table of Contents
How to Lose Weight
Foods to Help you Lose Weight
While you might be going on a strict diet in order to lose weight quickly, it could be a good time to take a look at some of the foods to help you lose weight. There is a wide range of food items that you could consider in order to lose weight.
If you consume eggs on a daily basis, then you could instead consider eating only the whites and although this is not exactly new-found knowledge, this particular step can go a long way in controlling weight gain.
Green Leafy Vegetables
On the other hand, you should also consider raising your intake of leafy greens if you are looking at ways on how to lose weight fast naturally and permanently. There are some fundamental reasons why the consumption of green leafy vegetables can lead to weight loss. They are rich in fibers and low on carbohydrates and calories, which is why it can add significantly to your weight loss goals.
In addition to that, the inclusion of these leafy greens helps in keeping the calories in control while at the same time raising the size of the meal. Some of the vegetables that you could include in your meals include collards, spinach, kale, and others. However, that is not all. Leafy greens are also highly nutritious. It supplies the body with not only a lot of vitamins but also minerals, calcium, and antioxidants. It should be noted that calcium is known to be effective when it comes to reducing fat.
If you do consider meats and fish, then you could also consider having fishes like salmon or other kinds of seafood. Such fishes not only supplies the body with a lot of protein but are also loaded with iodine. Iodine helps in the optimum functioning of the thyroid gland and when it functions properly, it helps in the metabolic. An efficient metabolic process is highly important if you are trying to lose weight.
On the other hand, when it comes to meats, it is generally a good idea to avoid red meats. It is not particularly conducive to quick weight loss and might undo all your efforts. Hence, the better option is instead going for chicken and preferably chicken breasts. It is considered lean meat and also supplies the body with a lot of protein at the same time. Research into weight loss has shown that if an individual raises his protein intake to as much as 25% of the total calorie intake in a 24 hour period, then food cravings are also reduced significantly. It is believed that in such a situation, food cravings can be reduced by as much as 60% and that is a significant number if you are looking to lose weight.
Now, the above mentioned food items can go a long way in helping you if you are looking to lose weight quickly but in a healthy way. However, a balanced diet does not only consist of breakfast and the two main meals. There is the little matter of snacks as well at different times of the day and you should choose those items carefully as well. When it comes to snacking, one of the better options for you could be beans and legumes. These can be consumed as snacks at different times of the day. Moreover, these food items are loaded with fibers as well as proteins and it is an established fact that both those constituents help considerably in the weight losing process. Moreover, they are low on calorie and at the same time, quite filling, thereby helping in satiating hunger without raising the calories intake.
Another food item that could be an option for a quick snack is soup. Soups generally are low on calories and help in providing a filling snack without adding to the calorie intake in a big way.
However, merely a diet is not enough when it comes to losing weight. One needs to exercises as well and work towards burning the fat from the body. That being said, it is necessary to keep in mind that gyms are out of bounds for most people at this point in time due to the corona-virus pandemic. Although gyms are reopening at certain parts of the world, it is safe to say that most people don’t yet feel confident enough to go the gym at this point in time. Hence, one needs to be a bit innovative with workouts.
There is a lot of information online with regards to the sort of exercises that you can go for if you don’t have access to the gym and a bit of research can help you with the exercises that might be perfect for your needs. That being said, the best option is possibly going for one of the many mobile applications that can help you in creating customized workout sessions and cater to your specific needs. There are some apps that are free but there are many other apps that can curate an exercise regimen for you for a nominal fee. It could be a good idea to explore these applications and then make up your mind accordingly.
Drink Plenty of Water
One of the other important aspects of a weight loss regimen that is often not talked about enough is that of drinking adequate quantities of water. It is often dismissed as unimportant but experts have repeatedly stated that if one drinks adequate amounts of water then it can aid in the weight loss process considerably. If you key in how to lose weight by drinking water into a search engine, then you would find a lot of information on how it helps a person in losing weight. The most important thing to keep in mind in this regard is the fact that weight loss is intimately linked to a metabolic system that works at an optimum level and you need to make every effort to ensure that. Drinking adequate quantities of water is one way of making sure that your metabolism is in peak working condition.
Drink water before each meal
Here is a look at some of the ways in which you can drink water and boost your weight loss regimen. Before each and every meal, it is advisable to drink water. The quantity could be determined by you according to your own preference but it is something that can help the weight loss process immensely. Water can suppress hunger considerably and hence, if you consume a glass or two of water before each meal then you would eat a bit less than you would have otherwise. According to research conducted by the website WebMD, if one consumes water before each meal, then it can lead to a calorie cut of as much as 75 calories during each meal. That is a significant figure and hence, it becomes quite clear that just by drinking some water before meals, you can cut your calorie intake to a significant degree.
The more meals you have per day, the more the number of calories you would be able to avoid. Hence, it also follows that you should rather go for a number of small meals a day rather than a few big meals. More often than not, people who successfully lose weight manage to have as many as 6 to 7 small meals a day. Hence, even if you drink water before only one of the meals every day, it can help you in cutting as much as 27000 worth of calories per year. That being said, if you want to lose weight quickly, then drinking water before each meal could be a better idea.
avoid cold drinks
It goes without saying that if you are looking to lose weight then you must completely cut off fizzy drinks, packaged juices, and colas of all kinds. All those products contain sugar and it is well known that sugar is responsible for weight gain. Instead of that, you should drink more water. If you are looking for something different, then you could consider squeezing a lemon into your glass of water. It will not only give the water some taste, but lemon can also help in burning fat. In addition to that, it is also well known that the pectin that is contained in lemons can help in reducing food cravings considerably. On the other hand, it has also been pointed out by many experts that if you drink ice cold water at some points during the day then it can boost your metabolism significantly.
The human body would need to put in an effort in order warm up the ice cold water and that in turn is going to lead to the burning of calories. It is a perfectly sound way of burning some calories without much of an effort. Moreover, it is also universally accepted that ice cold water is often a more refreshing experience than water at normal temperature.
8 by 8 Water Rule
Last but not the least, it is also imperative to know about the amount of water that you need to drink every day in order to ensure that your metabolic process is adequately boosted. According to experts, the amount of water that you need to consume should not depend on your height or weight. Instead, you could make sure that you follow the famous ‘8 by 8’ rule. Under that rule, the adequate amount of water that you need to consume would be equal to eight eight-ounce tumblers of water. However, it is not a hard and fast rule and you should consume water any time that you feel thirsty. On top of that if you work out extensively and consequently sweat considerably, then you should drink a lot more water in order to stay hydrated.
Color of Urine
If you want to figure out if you are drinking enough water then there is an easy method. The best way of knowing that is by checking the color of your urine when you go to the toilet. If the color is clear then your water intake is fine but if it is yellowish in color then it generally indicates that you are not drinking enough water.
A person’s diet, exercise, and water intake are highly important factors when it comes to losing weight quickly. However, at the same time, it is also true that there is another important thing that you need to consider. Walking can be a highly effective factor when it comes to losing weight. Many people ask how to lose weight by walking? However, you would need to have a proper plan in place if you are going to walk your way to losing weight. Early morning walks at the park are very popular but one should walk briskly and ensure that he works up a sweat. It can often prove to be a highly effective way of losing weight since walking is something that has an effect on the whole body and also on a person’s heart rate. These are all important factors to losing weight.
It is important to remember that there are no fixed answers for how to lose weight. Eating a nutritious, balanced diet is the best way to reach and maintain a healthy weight.
But for sure, by following the above ideas for how to lose weight, you can definitely get the success.
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