To lose weight within the shortest time, most people resort to intense short-term eating plans, also known as crash diets. These diets are inappropriate for those with a history of eating disorders because of their restrictive nature. Furthermore, your weight is likely to rebound after you’ve finished the program, making these diets unhealthy, ineffective and unsustainable in the long-run.
What you’re losing when following such eating plans, is water weight, not body fat. Drastic weight loss in such a short period lowers your insulin level, flushing out glycogen which is stored carbs which hold three times their weight in water. Reduced insulin leads to your kidney shedding excess sodium, therefore resulting in a drop of water retention.
Evidently, following such diets will cause detrimental and adverse effects. Instead, here are 4 ways you can make changes in your lifestyle that can help you to lose weight in a healthy manner.
1. Avoid consuming carbs and more lean proteins
Research has proven that you’ll definitely lose several kilograms just by simply following a low-carb diet. Apart from being effective, this also improves your health. Don’t forget to eat plenty of protein as they can further reduce your appetite while boosting your metabolism at the same time. At the same time, increase your intake of lean meats, egg and fish! Try to eliminate starchy carbs and sugars for the next few days and replace them with low carb vegetables.
2. Opt for whole foods and shun processed junk foods
Eat a simple diet on whole foods which allows you to lose weight quickly. As these meals tend to be filling, it’s easier to consume lesser calories without feeling hungry. Aim to consume mostly single-ingredient whole foods and avoid foods that are highly processed. Your health can stand to benefit from eating low carb vegetables and lean proteins.
3. Try high-intensity interval training and lift weights
Exercise is proven to be one of the best and most effective ways to burn fat and at the same time, improve your appearance. A prominent example of resistance training is weight lifting, which results in a sharp decline in weight. Furthermore, lifting weights can protect your metabolism and hormone levels. High-intensity interval training, HIIT, is another efficient method. Research has shown that 5 to 10 minutes of HIIT daily can lead to more significant health benefits and weight loss, which are five times more effective than regular exercises.
4. Increase your daily activity
How active you are throughout the day, excluding exercising, also plays a vital role in weight loss and obesity. For instance, there is a huge difference of 1,000 calories daily between a desk job and manual job, which also equates to 90 to 120 minutes of HIIT. From today, make simple lifestyle changes like taking the stairs, going for walks, standing more, or even cleaning the house.
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