There are several research-based secrets you need to know to achieve successful long-term weight loss. Studies estimate that 80% of individuals who lose about 10% of their body weight eventually regain it back.
Many times, these individuals opted for quick weight loss methods, such as pills, teas for weight loss, and shakes. Maybe these are the fastest ways to lose weight, but what matters more is to keep the effect and ensure your body stays healthy.
Despite what supplement companies may try to sell you, it takes consistent lifestyle changes to sustainably lower your body fat. Read on to discover several evidence-based secrets to achieve successful long-term weight loss.
The fastest way to lose weight
If you can burn 500 calories above what you consume per week, it is likely that you will be shedding between 1 and 2 pounds of your overall weight. The idea here is for you to ensure that you eat less and exercising regularly. Keeping off junk food is yet another great way that will ensure you lose weight fast.
Point to note – By eating between 1,050 and 1,200 calories daily and keeping to the gym regularly for at least an hour, you will definitely achieve faster weight loss results. You will start realizing results merely a week after commencing on your weight loss regime.
Here are some tricks to help you shed more weight faster
1. Drink Water Before Meals
According to many nutrition experts, drinking water before meals is key to long term weight loss. Studies show that drinking 17 ounces of water can boost metabolism by 20-30% over 1-2 hours, allowing you to burn more calories faster. In addition, drinking about a half liter of water 30 minutes before meals leaves dieters feeling fuller. As a result, they eat fewer calories.
Over three months, individuals who drink two cups of water before their meals typically lose over 40% more weight than those who don’t. To successfully achieve and maintain your weight loss objectives, drink water before meals.
Keeping hydrated is very important if you want to stay healthy. The funny thing is that if you drink less water, the body will tend to retain the water weight instead. Yes, every individual differs from another; however, it is recommended that you drink at least 8 glasses (64 ounces) of water daily.
Taking water a few minutes to meals helps to reduce the amount of food one is likely to consume considering that it fills up space in the stomach. Plus you are less likely to confuse hunger with thirst.
2. Exercise At Least 150 Minutes Weekly
To achieve successful long-term weight loss, exercise sufficiently each week. Ideally, medical professionals recommend engaging in moderate activity for a minimum of 150 minutes per week. If you do not already have an exercise schedule, consider a simple muscle building workout routine for beginners. This could mean brisk walking, running, strength training, or other combinations of exercises.
Notably, many individuals regain their weight back when an injury disrupts their fitness routine. Start by setting aside two one-hour low to moderate sessions in a week. Stick to this schedule until you feel comfortable. Then, build in another day. Continue this until you hit at least 150 minutes weekly. On your weight loss journey, integrate regular exercise into your weekly routine to keep off those extra pounds
Do whatever it takes to motivate yourself to move more. Buy a bike you like, hit the nicest gym you can afford or simply go out running.
Working out regularly is critically important in weight loss. Ensure to combine strength training and cardio. Give yourself between 5 and 10 minutes in cardio training. Take between 5 and 10 minutes on cardiovascular warm up along with strength training including skipping and stretches for better results.
In order to live healthily, you need a body weight you can easily manage. Thus, by following the aforementioned tricks, you will be on the right track to achieving not only an attractive body physique but remain healthy as well. So keep fit to stay healthy!
3. Start your day with a lot of proteins
And keep it that way all day. The most important part of losing weight is to cut back on sugars and starches (carbs). They are proven to stimulate secretion of insulin, the main fat storage hormone in our body. In opposition to carbs, proteins can boost metabolism and increase fat burning. Proteins also keep you fuller longer, by reducing your level of the hunger hormone ghrelin.
Here are some delicious high protein breakfast ideas:
- homemade muesli blend with rich in proteins chia seeds, nuts and unsweetened yogurt (no colored yogurt if you want to lose weight!)
- omelet, scrambled eggs and other variation of eggs
- dark bread with unsweetened peanut butter, cottage cheese and avocado
3. Avoid too much salt
As mentioned earlier, salt triggers weight gain and that is why most us find it hard to bring the scale down. Statistics indicate that salt consumption for an average American is two times the recommended daily consumption. This explains the high number of overweight individuals in America attributing to bloating and the incapability to shed the stubborn fats.
Salt makes one feel thirsty and hungrier; hence, make sure you read labels before settling for your package and always go for fresh rather than packaged diets.
4. Practice Mindful Eating
Additionally, you can practice mindful eating to stay on-track with your healthy dietary goals and lose weight. In moments of stress, loneliness, or boredom, you may turn unhealthy snacking habits such as eating in front of the television. To practice mindful habits, identify your emotional eating triggers.
For example, if you eat while working or focusing on other activities, try to minimize your distractions. You may additionally want to try powerful vegetarian bodybuilding diet plans. To do this, pay attention to your food’s taste, eat slowly, and savor the textures of your food.
It takes time for your brain to receive the signal that your body is full. Slow eating can prevent you from consuming calories your body doesn’t need. To achieve long-term weight loss results, try to practice mindful eating.
Check your eating speed. People who eat faster tend to grow fatter than those who take their time (The University of Rhode Island). The body needs up to 20 minutes to communicate to the brain that it has had enough. In this case, if you eat faster, the chances are that satiation signals will elude your fullness feelings and eventually lead to your overeating. Always chew your food properly and be conscious of the fullness signals.
5. Get At Least Seven Hours Of Sleep
Too often, getting enough sleep is overlooked when it comes to weight loss secrets that actually work. According to professional dietitians, a lack of sleep increases your hunger hormone, ghrelin. At the same time, it also decreases your “satisfaction” hormone, leptin. This contributes to weight gain because you feel more intense hunger pangs and crave higher-calorie foods.
A lack of sleep also hinders your ability to make healthy dietary decisions. National health experts recommend getting 7-9 hours of sleep each night to regulate hormone production and insulin levels. Thus, to achieve long-term weight loss, get at least 7 hours of sleep per night.
There are several research-based secrets to successful long-term weight loss. For example, nutritional experts recommend drinking water, especially before meals to accelerate weight loss. Another secret to achieving your weight loss goals is to exercise for at least 150 minutes per week. In addition, increase your calorie burn with perspiration workout wear to optimize your fat loss.
It is also crucial to practice mindful eating to prevent over-indulging on calories. Furthermore, you need to get at least 7 hours of sleep to regulate your hunger-causing hormones and insulin levels. Consider the science-backed points mentioned above to learn how to lose weight and keep it off.
6. Increase Calorie Burn With Heat-Trapping Vest
Many top workout clothing companies sell heat-trapping vests designed to increase your calorie burn. For instance, Kewlioo’s fitness apparel utilizes advanced neoprene, spandex, and polyurethane fabrication techniques to insulate your core. If you are interested in these innovative products, you can purchase a sweat suit for Sauna.
Advanced sauna vests preserve your body heat and stimulate sweat throughout your workout routine. With this heat-trapping technology, you can amplify your sweat production by up to 3-5x more than traditional workout clothing. In addition, you can burn up to 3x more calories with the same amount of effort. According to studies, wearing a sweat vest also increases resting metabolic rates over time. This allows you to trim fat both efficiently and sustainably on your weight loss journey.
7. Intermittent fasting for weight loss
Intermittent fasting for weight loss it’s been proven a powerful remedy.
IF is currently one of the world’s most popular nutrition and fitness trends where you split day or week into eating and fasting periods. The most common method is the 16/8 method (Leangains protocol), which involves skipping breakfast and restricting your daily eating period to 8 hours only.
Then you fast for 16 hours in between when your body increases the process of fat burning. Check out other benefits of intermittent fasting.
8. Make fresh fruits and vegetables basis of your diet
Fresh vegetables and fruits have immense healthy benefits in the body. They can be considered as good source of high fiber diet that help to keep you full. Taking vegetable soup before meals could help lower the amount of calories consumed by 20%. This is according to a research conducted by Penn State University.
Thus, if you want to lose weight faster, start with vegetable soup or a small salad before embarking on your main meal.
9. Stay away from junky diets
Well, it is sometimes very hard to stop craving for those junky diets, but you can still manage it. Though it may look very obvious, how we breathe can help in this course. Taking a deep breath can help get you out of that brief stress, improve oxygen circulation in your brain and body tissues and cause a reduction in. The stress-related hormones. It is, therefore, advisable for you to have a few breathing breaks all day.
Incorporating walking in the breathe breaks can also help to take away stress. Take a few minutes strolling in silence; a few deep breathes and results will start to show up. Yoga is also one better way of managing your cravings.
10. Check your emotions
Men tend to neglect their emotional state and focus most on their calorie consumption and hence, end up gaining weight instead. Your emotional condition significantly reflect in your health and overall being. Your feelings prior to meals – hungry, bored or sad – are likely to impact on your weight loss achievement.
To succeed in your weight lose endeavours, working hard and staying focused is mandatory. The best way to do so is by recording whatever you eat and watching over your mood.
Sometimes what achieved fast, can be shocking for your body and cause unexpected problems. Continue to get to know:
The Dangers of Weight Loss; How You Can Combat Skin Problems
It’s in the human nature to blame an individual problem for everything else that comes alongside. When we hate our job, for example, we’re sure that it’s the root of all evil in our lives – personal issues, financial problems, and health-related problems as well. This confidence leads to an erroneous belief that when we get rid of the Big Nuisance, everything will fall into its proper place and start going the right way.
We could not be more wrong than that even if we’d like to.
A bright example of such a mindset is excess weight and obesity. When we’re overweight, we tend to think that as soon as we finally manage to get rid of those loathsome pounds, everything is going to be alright. But there are certain awful effects of a sudden drop in weight, and they can be distressful. Today we’ll talk about one of such disasters: skin problems after losing weight.
That’s somewhat sudden, isn’t it? After all, how on Earth is the state of your skin connected to the amount of fat beneath it? Almost directly, in fact, so let’s research that a little deeper.
Problem #1: Skin Folds
The skin contains three primary layers of tissue: the epidermis, dermis, and hypodermis. Around 50% of our body fat is situated in the deepest layer (the hypoderm), while the rest is surrounding our inner organs, ensuring amortization and thermoregulation. Needless to say, that, when the amount of fat grows, the outer layers of the skin stretch to provide the necessary storage space for all that pounds.
And that’s where the problem begins.
The middle layer of the skin, the dermis, contains various fibers – collagenous, elastic, and reticular. They are responsible for the strength and elasticity of the skin. Can you imagine what happens when they remain stretched for a long time? This situation is alike leaving a balloon inflated for a couple of weeks – its surface will become all flabby and flaccid. And that’s exactly what happens with the human skin.
When an overweight person finally resolves to get rid of all his or her pounds at once, they usually decide to go with some bariatric surgery. While highly effective for your weight, these operations are also your nemesis regarding skin health. By providing astonishing results in a very short period, they don’t leave even the slightest chance for your skin to adapt to the new parameters of your body. Thus, the fat goes off – and the skin “deflates,” resulting in distressing folds.
Of course, not every overweight person experiences this unpleasant result of weight loss, mainly because other factors are affecting the result – not only amount fat lost and the speed of the process. For example, age is also crucial because a young skin has much more inner resources that can be used to adapt effectively to new configurations. Contrary to that, the skin of middle and old-aged people has less elasticity and strength, so it’s more likely to develop skin folds after weight loss.
First of all, don’t hurry the process. It’s much safer to lose your fat masses bit by bit, giving yourself enough time to get used to your new body, and your skin – to contract back to its natural state. In short, it’s always better to lose weight naturally, with the help of a safe yet highly effective dieting course, as the hCG diet, for example.
Secondly, don’t forget about your muscles. After all, when the fat goes away – it’s good to have something useful and aesthetically pleasant in its place. And besides just looking good, well-trained muscles perform a great job in supporting your layer of skin, minimizing the after-stretch stress that it will have to deal with.
And, if nothing helps, consider undergoing reconstructive surgery. There are cases in which skin folds can be removed only through a professional beauty intervention of this sort.
Problem #2: Skin Infections Related With Skin Folds
This problem is a “satellite” one, but still highly significant. Skin folds have a much greater chance of developing skin infections of all sorts – fungal and bacterial, leading to rashes, pain, and many other unpleasant issues.
When the skin of your body forms folds after a fast and significant weight drop, it becomes harder to maintain a proper level of hygiene. The reason for that is the resulting structure – having these “pockets” on your body surface, it’s easy to accumulate sweat and dirt in them, even leading your normal lifestyle. And even if you take a shower regularly – sometimes a single day is just enough to irritate the damaged skin.
Moreover, the folds of skin are highly mobile, and the friction during everyday movements can easily cause further irritation – and the development of infections.
Don’t let your body develop skin folds, easy as that. But if you already have them, one of your top priorities should be keeping them neat and clean throughout the day. A good recommendation is to carry a pack of wet wipes wherever you go – and treat the folds from time to time. Don’t ever leave them sweaty for a significant time, as that may be the cause of future irritation, damage and infections.
Problem #3: Skin Damage Due To a Lack of Vitamins
In a desperate attempt to lose weight, some people try stopping eating at once. Remember that food is not just a source of energy, but it also brings you vitamins too – bioactive substances that take part in hundreds of different reactions in your body. Skin is not an exception, and vitamins are essential for its health.
People sometimes are extreme in their actions – and losing weight is one of those cases. One day we eat five burgers a day, and the next – we stop eating at all. It may seem that “the end justifies the means,” but that’s not right. Depriving your body of useful minerals and vitamins can lead to disastrous results, sometimes by far worse than some excess pounds. Regarding skin, the possible signs of vitamin deficiency may be dryness, cracks, rashes, wrinkles, among other problems as well.
Remember to eat enough food rich in vitamins and vegetal healthy fats. The most important ones for a healthy skin are:
Vitamin E – present in spinach, nuts, and olives.
Vitamin K – all kinds of salads and leaves.
Vitamin C – citruses, tomatoes, apples.
Vitamin B – whole grains, eggs, bananas.
Vitamin A – potatoes, carrots, salads and other leafy vegetables.
Alternatively, you can take a vitamin complex with proven effect, but perhaps it’s always better to keep your life natural and take what Mother Nature offers you.
And, of course, don’t ever hesitate in consulting your physician both regarding losing weight, and concerning any skin problems. Be it acne, rashes, or skin folds – a professional opinion on the matter is always something valuable to take into account.
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Lose weight safely and stay healthy!