If you aren’t one of those blessed souls who can eat whatever they want without putting on any weight, then you would understand how hard it is to lose weight. Regardless of how much weight you want to lose, starting out may seem like a big challenge. However, by making some small changes in your lifestyle, you can manage to reach your weight loss goal the healthy way. Here are 7 simple ways through which you can lose weight in a few month’s time-
1.Cut back on refined carbs and sugars
Cutting down on refined carbs and sugars is a sure-shot way to not only improve the quality of your diet but also help you lose weight faster. Refined carbs and sugars are high in calories and get quickly absorbed into your bloodstream, causing blood sugar spikes and increased hunger.
Instead of indulging in refined carbs like white bread, pre-packaged foods, and breakfast cereals, opt for whole-grain foods like quinoa, brown rice, oats, barley, etc.
2.Drink Plenty of Water
Consuming an adequate amount of water (3-4 liters daily) boosts metabolism, flushes out the toxins, and helps you feel full for longer. Aerated beverages like soda, canned juices, and soft drinks contain high amounts of sugar, contributing to weight gain. Therefore, to fasten your weight loss process, swap out sugary drinks, and try to consume plenty of water throughout the day.
3.Do more Cardio
Cardio is a form of physical exercise that increases the heart rate to strengthen your heart and lungs. It is also a sure-shot way to burn more calories. Adding cardio to your exercise routine is one of the most effective ways of losing weight fast.
To optimize the benefits of cardio, try to squeeze in at least 20-40 minutes of cardio daily. If you have a busy schedule, then try to get at least 150-300 minutes of cardio per week.
4.Eat more Slowly
Often, we gulp our food or forget to chew it properly, and this leads to digestion problems. Eating your food slowly while enjoying it is an effective strategy to enhance the feeling of fullness. Studies show that eating slowly decreases calorie intake by an average of nearly 10%.
Eating slowly also increases the levels of certain hormones associated with promoting fullness. So, the next time you sit down to eat a meal, remember to eat slowly.
5.Add Fibrous Foods to your Diet
Fiber is a nutrient that travels through your body undigested. It helps stabilize your blood sugar levels and slows down the stomach emptying process, thereby keeping you feeling full for longer. Studies show that increasing the daily fiber intake by just 14 gms without making any other changes in the diet, can help decrease nearly 10% of calorie intake.
Adding fibrous foods like sprouts, green leafy vegetables, legumes, fruits, etc, helps facilitate weight loss and improves digestion.
6.Consume a High-Protein Breakfast
Eating a high-protein breakfast in the morning is a great way to start your day. Increasing protein intake helps you cut down your calorie consumption by reducing your appetite.
Adding protein-rich foods like yogurt, cottage cheese, peanut butter, oats, and eggs to your diet will help you reduce body weight and belly fat over time.
7.Get adequate sleep
Sticking to a regular sleep schedule will help you tremendously in the pursuit to lose weight. According to a study, inadequate sleep results in a significant increase in ghrelin, a hormone that stimulates appetite.
Improving the quality of your sleep and getting at least 6-7 hours of sleep every night can increase your chances of losing weight by nearly 33%.
8.Try Intermittent Fasting
Intermittent fasting refers to cycling between periods of eating and fasting. The most common method of intermittent fasting is the 16/8 method wherein you fast for 14-16 hours and restrict your eating window to 8-10 hours.
Studies show that intermittent fasting can help lower cholesterol, reduce liver fat, improve blood pressure, and glucose control. It is also an effective way to restrict calorie intake and lose weight within a short span.
Losing weight can seem like a far-fetched dream to many. However, staying consistent with your exercise routine and following the simple steps mentioned above can help you tremendously. Always remember, the ultimate goal is to improve your overall health in the process.