10 Tips to Lose Weight Fast
In today's world, where everybody is focusing on having a slim waistline and looking good, it has become all the more necessary to achieve a healthy weight. It helps in boosting self confidence. Simple changes in lifestyle go a long way in losing weight and keeping it off. Below are 10 easy steps to lose weight fast and easy.
Set Realistic Goals for a Long Term Weight LossOften people set unrealistic goals for themselves in terms of losing weight quickly. This leads to disappointment and loss of faith in your weight loss program. Understand that weight gain did not happen overnight and weight loss will not either. Remember that everyone has setbacks. You may tend to give in to temptations occasionally. To keep moving after every setback is the key to long term weight loss.
In order to lose weight and keep it off, you need to set achievable goals for yourself. Make the necessary changes in your diet and physical activity that can be easily incorporated into your daily schedule. Aim for a healthy diet and regular exercise.
Include Fruits and Vegetables in Your DietYou should have at least five servings of fruits and vegetables. They are rich in soluble fiber which helps to stabilize the blood sugar level, thereby controlling cravings and hunger pangs. Fruits and vegetables keep you fuller for longer because of their high water content. They provide the dietary fiber needed to keep the digestive system healthy. So there is one more reason to avoid junk food and those mouth watering desserts and opt for fresh fruits and vegetables instead.
Effective Portion ControlEffective portion control is one of the most important factors in weight loss. Keep small plates for serving food as research has shown that we finish what is put in front of us. You need to remind yourself to cut down to healthy sized servings in order to lose weight and keep it off.
Eat Several Small MealsEat healthy meals at regular intervals. Never skip breakfast or any meal in order to lose weight as it will only lead to more craving for food resulting in binge eating.
Instead of stuffing yourself with food in one meal, eat several small meals, which helps the body to release insulin. This stabilizes the blood sugar level and helps in controlling hunger.
Avoid Comfort EatingComfort eating is when you eat to cheer yourself out of loneliness, stress or depression, so you tend to eat even though you are not hungry. Eat only when you are hungry. If you want something specific like chocolate or fried chips then it’s probably a craving, not hunger.
Identifying emotional triggers is the first step in breaking the habit of comfort eating. The next step is keeping busy by doing exercise or housework. Exercise is an instant mood booster as it releases endorphins. You can stock up your pantry with healthy snacks like fruits and nuts instead of biscuits and chocolates. So whenever you crave for food you will tend to eat healthy food with fewer calories.
Drink WaterReplace fizzy drinks and fruit cordials with water as these drinks are high in sugar content. A minimum of eight glasses of water per day is recommended. Water helps in reducing weight in the most effective manner. Limit the intake of tea and coffee or stop taking sugar in them. Instead of taking full cream milk opt for skimmed milk or low fat milk.
Cut down on alcohol intake. Alcohol only provides empty calories and leaves you dehydrated.
Maintain a Food and Exercise DiaryRecord keeping is one of the most successful behavioral techniques for weight loss and maintenance. It encourages mindful eating and helps to control the urge to binge as you know that whatever you eat gets recorded in the diary. It will also help you to keep a track of your progress and view your shortcomings.
Exercise RegularlyExercise is essential for any weight loss program as it helps to burn off those extra calories. Be certain to find a sport or exercise you enjoy. You will be more apt to stick to it.
There are many forms of exercise like running, cycling, aerobics swimming and walking. The easiest and one of the most effective forms of exercise is walking. According to experts, 45 minutes of brisk walking at least five times a week improves overall fitness and helps in long term weight loss.
Keep MovingApart from daily exercise, it is necessary to incorporate some form of physical activity into your daily routine, like walking to the supermarket or taking the stairs instead of the lift. Once a week make a habit of cleaning something thoroughly like shower cabin, bathroom tiles or car. It provides a great workout and purposeful exercise at the same time.
Reach Out for SupportResearch shows that people are often more successful when they lose weight with a friend or a group as it keeps them motivated. Build up a support network of people you can turn to for support and comfort. Start looking for such people in your family and friend circle. Include some outdoor sport or physical activity in your social gatherings instead of meeting at a fast food joint or restaurant.
There are no magical potions or no magical instruments to trim the excess body fat. The only way to attain a long term weight loss is to make small, achievable changes in your lifestyle. You need to watch what you eat and aim for a regular exercise. Above all, stay motivated as losing weight and keeping it off is a lifelong journey.