Attaining and maintaining a healthy weight is essential for your good health. And it is not as hard as you might think.
If you are overweight, you should take it upon yourself to find effective ways to lose weight and attain a healthy weight. Otherwise, you will have to deal with several potential costly consequences of being overweight.
Importance Of Losing Weight
If you are overweight, losing weight can come with a lot of benefits.
Firstly, it reduces your risk for various diseases and health conditions associated with being overweight, such as heart disease, hypertension, and diabetes and so on.
Secondly, you will look good, smart, and presentable when your body is lean. This will improve your confidence and self-esteem a great deal, and you will be able to accomplish more in life.
Besides, losing weight will save you the money you would have used to treat and manage diseases and health conditions that often result from being overweight.
Losing Weight Naturally
While there are so many meal replacement plans, supplements, and diets to ensure faster weight loss, most usually lack any scientific evidence to support if they can really work.
On the same note, there are also some strategies backed fully by science and they do have a significant impact on weight management.
Some of the most well-known science-backed strategies to lose weight include reducing the amount of carbohydrates in the diet, intermittent fasting, keeping track of the amount of calorie intake, and exercising.
In this post, we consider some of the most effective ways of losing weight fast. Check them out!
1. Intermittent Fasting (IF)
Intermittent fasting is one of the most popular research-backed strategies that can aid weight loss.
What is intermittent fasting? In simpler words, it makes a conscious decision to purposely skip certain meals.
It is a pattern of eating which involves regular short-term fasts and taking meals within a much shorter time period than normal during the day.
Intermittent fasting typically goes up to 24 weeks in duration.
There are several intermittent fasting methods. The most popular ones include the following:
The 16/8 Method
You don’t eat anything for 16 hours and then you consume meals only during the following 8-hour window. This method helps you consume fewer calories thereby aiding in weight loss.
Alternate Day Fasting (ADF)
Choose a day when you will be fasting and then eat normally during non-fasting days.
The 5:2 Diet
This method requires that you fast for 2 days in every 7 days. On fasting days, you are supposed to eat 500-600 calories.
2. Taking Protein For Breakfast
Eating protein for breakfast has been proven to aid in weight loss. Protein can regulate your appetite hormones to help you feel full.
This is because protein decreases ghrelin, which is the hunger hormone, and increases cholecystokinin and peptide YY, GLP-1, which are the satiety hormones.
These changes are mainly what will make you feel full and avoid eating. For a high-protein breakfast, eat sardines, quinoa porridge, chia seed pudding, eggs, seed butters, nuts, and oats.
3. Eating Plenty Of Fibre
To lose weight, eat fibre-rich foods. Unlike starch and sugar, your small intestine cannot digest dietary fibre from plant-based carbohydrates. Therefore, if you include plenty of fibre in your diet, you will be able to feel fuller faster and for a longer time, potentially leading to weight loss.
Some of the best fibre-rich foods you should include in your diet are:
Nuts and seeds
Pulses, beans, and peas
Vegetables and fruits
Whole-grain bread, rye, barley, whole-wheat pasta, and whole-grain breakfast cereals