How to Lose Weight Fast in a Week-Tricks to Lose Weight-essential nutrients that your body needs
When it comes to weight-loss tricks, we’ve heard it all. But here’s the truth:for quick weight loss often lack essential nutrients that your body needs to function. And when people rely on short-term solutions for weight loss, they often end up just ballooning right back to their original weights.
We’re here to tell you: There’s a better way. Rather than shocking your body with random methods that may not even work at all, you should follow these essential weight-loss rules to start rapidly burning fat the healthy way.
1. EAT BREAKFAST EVERY DAY
One habit that’s common to many people who have lost weight and kept it off is eating breakfast every day. “Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot’s Guide to the New Food Pyramids.
“Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom.” Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
2. EATING PLENTY OF FIBER
Dietary fiber describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss.
Fiber-rich foods include:
- whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
- fruit and vegetables
- peas, beans, and pulses
- nuts and seeds
3. DO INTERMITTENT FASTING
Intermittent fasting (IF) is basically a fancy name for waiting longer between meals. Intermittent fasting increases fat oxidation, which promotes greater fat loss, according to research from the American Journal of Clinical Nutrition Opens a New Window.. Fasting, combined with exercise, further increases your insulin sensitivity, which helps your body better partition nutrients between fat and muscle,
One common way to do intermittent fasting is called the 16:8 method. You can eat your usual amount of food in a day, but only within an eight-hour window. After those eight hours are up, you’ll fast until the next day.
4. EAT MORE LEAN PROTEIN
Protein is crucial for rapid fat loss. Protein keeps you feeling full, which prevents overeating and needless snacking. Protein also boosts your calorie burn throughout the day because it takes more energy to digest compared to carbs or fat.
It also prevents any muscle loss that might happen during a caloric deficit. Eat at least one gram of protein per pound of body weight and get your protein from whole sources, like lean meats, nuts, eggs, and quality protein powders.
The reason protein is essential for weight loss is three fold
- It will drastically reduce your appetite
- Protein boosts the metabolism
- It helps the body maintain muscle mass while encouraging fat loss
Many people think they are eating enough protein but actually aren’t.
5. DRINKING ENOUGH WATER
Drink at least 64 ounces of water a day. Add a glass before bed and one when you wake up, and drink a glass (or two) before each meal. Cleaning the body of daily toxins is one of the best ways of losing weight. What’s more, the added liquid gives you the sensation of feeling full even before you start eating.
- Carry a bottle of water with you daily and make a habit of drinking from it often. The more you drink, the more you will want and the better you will feel. A hydrated body has more energy.
- The Institute of Medicine advises that men and women try to consume about 3.7 and 2.7 liters of water a day, respectively, including water found in food and other beverage
6. EXERCISE MORE
Exercise must be a regular activity in your day even after the week is up if you want to continue to lose weight or maintain a healthy weight. Exercise also builds your energy and increases your metabolism, and both help make your weight loss endeavor more successful.
Because exercise methods for losing weight are subjective and dependent upon your health, meet with your doctor to discuss the best exercise routine for your personal needs.
Cardio burns more fat than strength training, but both are needed for maximal weight loss. If running isn’t your thing, choose an easier-on-the-knees activity like swimming or the elliptical machine
Plenty of activities count as a cardio workout that you may not even realize. Here are the calories burned in 30 minutes of each activity
- Aerobic dance
- Jumping rope
- Swimming (freestyle)
7. GETTING A GOOD NIGHT SLEEP
Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity. There are several reasons behind this.
Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage.
How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.
It is important to remember that there are no quick fixes when it comes to weight loss.
The best way to reach and maintain a healthy weight is to eat a nutritious, balanced diet.
This should include 10 portions of fruit and vegetables, good-quality protein, and whole-grains. It is also beneficial to exercise for at least 30 minutes every day.