Weight loss is an issue that most people struggle with within the society we live in today. Many do their best to lose it only to gain it back a few days later or do not lose any weight at all?
There must be a reason why that weight keeps coming back. The lapses and the indulgences you engage in could be among the factors to blame or probably your lifestyle.
The truth is that you did not gain weight overnight; consequently, it will take some time to lose those extra pounds. Changing your lifestyle and sticking to your goal can help you achieve tremendous results in just a few days.
Here are the tips to accelerate your weight loss.
1. Control your portion sizes to stimulate weight loss.
Overeating can contribute to weight gain, even when you only consume low-calorie foods. Therefore, you should try to measure food portions that will fill you without overindulging.
Avoid serving your food in large plates as that will force you to rely on estimation and can make you overeat. Use small plates or cups for all your meals and only fill them with the right food portion.
If you are served food on a large plate, remove the excesses before eating to avoid overeating. You can pick half portions or split your share with another person.
2. Eat high fiber foods to speed up weight loss
High fiber foods help to make you feel fuller for longer. They also increase satiety and reduce overindulging. Eat lots of fruits, vegetables, seeds, and whole grains as they are very high in fiber and water.
In addition to that, they are highly nutritious and are less calorie-dense. High fiber foods are also great for lowering cholesterol and controlling blood sugar.
3. Drink plenty of water to increase weight loss
Water has zero calories; it helps to burn fat and reduce appetite especially when it is consumed a few hours before meals. It also helps to curb appetite and speeds up metabolism which aids in weight loss.
Water also hydrates and aids in the removal of wastes as well as toxins from your body. The elimination of toxins from your system reduces your susceptibility to infections and diseases.
Water helps to lubricate your joints and prevents unnecessary cramps during a workout. It also increases your endurance and energy levels; hence you can exercise longer and harder.
Drink at least a glass of water two hours before a meal. Try to have at least eight glasses of water each day to facilitate your weight loss.
Read more: Benefits of water – why you need it.
4.Drink herbal teas to accelerate weight loss
Some herbal teas can accelerate weight loss. They can come handy for people who do not have enough time to engage in physical activities and prepare their meals.
Most Herbal teas contain fewer calories; hence they can help lower your calorie intake. They help to increase metabolism, detoxify the body, suppress appetite, and reduce cravings.
These teas can also boost your energy levels and increase your stamina to exercise longer which can enhance weight loss. Try to replace sugary drinks with herbal teas in your diet.
The best teas for weight loss include ginger, green tea, peppermint tea, oolong, and white tea.
Read more: Benefits of ginger tea
5. Use fewer flavorings in your meals to cut weight
You will agree with me that the flavor of food can increase or lower your appetite to eat. When you have too many dishes or one dish with many flavors, you may end up eating more than your body needs. A good example is during any holiday celebration like Thanksgiving dinner.
Cooking food with one or two flavorings can quickly curb your appetite and prevent overeating.
6. Incorporate both cardio and strength training exercises to reduce fat.
Both cardio and strength training exercises are excellent for reducing weight. They can have an immediate or a long term effect in your fat loss journey depending on the intensity and frequency with which you do them.
Cardio exercises aid in burning calories thus is excellent for losing weight whereas strength training helps maintain lean muscles. Strength exercises also help to strengthen your joints as well as muscles.
Combining both increases your overall health as they increase the chances of you involving your entire body. You get to exercise your joints, muscles, ligaments, heart, and brain. They help to improve your posture, balance, and strength.
7. Eat more healthy protein foods to increase weight loss
Proteins are the primary sources of energy. Weight loss involves the burning of calories which cannot take place in the absence of energy.
Therefore you need adequate amounts of protein to fuel the process. They are also excellent for promoting the growth and repair of worn-out muscles and tissues.
Research shows that a moderate amount of protein can suppress appetite and increase satiety which can aid in weight management. On the contrary, too much consumption can lead to weight gain and other health complications. Please eat proteins in moderation.
Fasting is among the most potent ways to reduce weight and improve your health. It has been practiced for decades and has many health benefits. Many people have had success with fasting for weight loss.
It involves abstinence from eating or limitation of food during certain hours or days. During this period your body is forced to use the stored fat to release energy and in the process reduce calories.
Fasting has other great benefits for weight loss. It helps to lower your insulin resistance and cholesterol levels as the body switches to burning the stored fat other than glucose. It also increases your body’s metabolism rate and stimulates weight loss.
Read more: Fasting for weight loss-Does it work.
9. Start your day with a healthy breakfast
Breakfast is the essential meal of the day. It is the leading supplier of vital nutrients needed to fuel your energy levels throughout the day.
Eating a good breakfast high in nutrients and fiber can keep you full for longer. It also helps to reduce craving, unnecessary snacking, and overeating. Skipping breakfast can put you in a frenzy situation as your body starts to wear out. You may end up overeating to satisfy your cravings later in the day.
In addition to that, having Breakfast can improve your memory and increase concentration. It helps to lower the level of bad cholesterol in the blood, reduces your chances of developing diabetes, heart disease, and gaining weight.
10.Minimize eating out, prepare your meals at home
Eating out can easily make you gain weight especially when it is frequent. Most restaurant foods contain ingredients which can make you add extra calories. They serve more substantial portions of food with added calories which may contribute to weight gain.
There are other additions such as soft drinks and condiments which contain some hidden sugars which can contribute to weight gain. The socialization at the restaurant can also make loose track of the amount of food you are consuming; hence you end up overeating.
Preparing your meals has the advantage of letting you control and choose the right quantity as well as the ingredients to add in your food. You will be able to pick the right ingredients that can facilitate weight loss unlike when someone chooses them for you.
11. Have well-set goals.
Setting weight loss goals is crucial as they help you stay focused and motivated. Your goals should give you some sense of purpose and increases your endurance to achieve better outcomes.
It will help if you make specific, measurable, attainable, and realistic goals to attain within a given time limit.
Set small manageable and attainable goals. Try to have both short and long term goals. Focus on developing a lifestyle geared towards achieving and maintaining a healthy weight. It should include a long term change in diet and exercise. Take it slow and make adjustments as needed.
Have your goals written clearly in a personal journal to help you formulate a plan that will help you achieve them. Assess your progress and try to stay on track even when lapses occur.
12. Be self-motivated
The desire to reduce weight should be on personal volition. People should not wait or depend on others to make healthy choices for them. Self-motivation is essential for anybody who wants to be successful in shedding those extra pounds.
If you are intrinsically motivated, you will desire to achieve the results that come with a healthy lifestyle. You will find the need to exercise or eat a healthy diet whether someone encourages you to do so or not. You will be determined to set your standards to achieve your personal goals.
13.Seek support from friends and family
Having social help from family and friends is essential in life. People who get the support from others tend to achieve better results compared to those who don’t. Research shows that social connections and support can improve health.
Spending your time with like-minded people who have the same attitudes towards weight loss in your social network can motivate you to reach your goals faster. Having a spouse or friends who encourage healthy behaviors can help you succeed.
The people in your social support can influence or pressure you to conform to particular health preferences regarding food and physical activities. Therefore seek the assistance of people who can support you in your progress.
14. Avoid refined sugars in your diet.
Sugar is a carbohydrate that is stored in the body as fat when it is in excess. It becomes addictive and as a result, makes you crave for more. When you consume sugar daily, it can lead to weight gain and insulin resistance.
It also excites your taste buds and makes you want more. You do not feel fuller after eating but increases your appetite to eat more. This makes you overeat, gain more calories, and burn less fat which can make you add weight.
Substitute refined sugars with whole fruits high in nutrients, rich in fiber but deficient in calories. You are unlikely to gain weight by eating whole fresh fruits.
Read more: Healthy foods making you fat.
15. Avoid processed carbs
Most refined carbs have a high glycemic index. They can quickly spike your blood glucose levels and increase your risk of developing diabetes. These foods do not help suppress your appetite but make you overeat and gain weight instead.
The excessive intake of these carbs slows your metabolism and increases the secretion of insulin. Too much insulin causes an excessive release of triglycerides or fat deposits on body tissues which causes weight gain.
Try to cut back on refined carbs but eat complex carbs instead. Complex carbs are more nutrient-dense and are high in fiber which can accelerate weight loss. They also have a low glycemic value which can contribute to a slow release of insulin.
Go for unrefined grains, legumes, fruits, nuts, and low carb vegetables.
Here are the examples of Unrefined carbs
Whole grains Legumes Fruits Vegetables Nuts
Quinoa Beans Berries Artichoke Almond
Brown rice Chickpeas Citrus Fruits Brocolli Pistachio
Barley Lentils Avocado Spinach Pecans
Whole Wheat Peas Peach Edamame Cashews
Millet Soy Apples Celery
Oats Pears Kale