3 Smart things to do if you like to lose weight faster
Losing weight can seem like a challenging journey, amidst a sea of conflicting advice and trendy diets promising rapid results. Nonetheless, achieving sustainable weight loss relies on scientifically backed strategies. In this article, we delve into three essential steps grounded in research that can make you lose weight faster.
01. Prioritize a balanced diet with a caloric deficit
Understanding caloric deficit
Achieving weight loss requires maintaining a caloric deficit, which means consuming fewer calories than your body needs to maintain its current weight. According to a comprehensive review conducted by Hall et al. (2012), consistently maintaining a caloric deficit leads to lose weight faster as the body utilizes stored fat for energy (Hall et al., 2012).
Emphasizing nutrient-dense foods
It is crucial to focus on a balanced diet that includes nutrient-dense foods. These foods provide essential vitamins and minerals without excessive calories. Research published in the American Journal of Clinical Nutrition underscores that diets rich in fruits, vegetables, whole grains, lean proteins, and healthy fats support weight loss and overall health (Rolls, Ello-Martin, & Tohill, 2004).
Incorporating protein-rich foods
Protein plays a pivotal role to lose weight faster by aiding in tissue repair and promoting feelings of fullness. Studies indicate that higher protein intake can reduce hunger, increase satiety, and elevate metabolic rate (Westerterp-Plantenga, Lemmens, & Westerterp, 2012). Including lean protein sources such as chicken, fish, tofu, beans, and legumes in your daily meals is recommended.
Managing portion sizes
Effective weight management also involves controlling portion sizes. Utilizing smaller plates, measuring portions accurately, and being mindful of serving sizes can facilitate calorie control without feelings of deprivation. Research published in the Journal of the Academy of Nutrition and Dietetics affirms that managing portion sizes is an effective strategy for maintaining a healthy weight (Hollis et al., 2008), and to be able to lose weight faster.
02. Engage in regular physical activity
Combine cardiovascular and strength training
Physical activity plays a crucial role in weight management. Integrating cardiovascular exercises such as running, cycling, or swimming with strength training like weight lifting or bodyweight exercises is highly effective to lose weight faster. Cardio activities burn calories, while strength training builds muscle mass, which can elevate your resting metabolic rate (Willis et al., 2012).
Strive for consistency
Consistency in your exercise routine is essential. According to the American Heart Association, aiming for at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous activity, complemented by muscle-strengthening exercises on two or more days, is recommended (Garber et al., 2011). Incorporating activities you enjoy can enhance adherence to your fitness regimen.
Utilize High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) offers a time-efficient method to enhance metabolism and burn fat. HIIT involves alternating short bursts of intense activity with brief recovery periods. Research published in the Journal of Obesity suggests that HIIT is particularly effective for reducing abdominal fat compared to other exercise modalities (Boutcher, 2011).
Incorporate daily physical activity
Beyond structured exercise sessions, increasing daily movement can significantly contribute to calorie expenditure. Simple habits like opting for stairs, walking during breaks, and standing more frequently can accumulate benefits. Studies highlighted in the European Journal of Clinical Nutrition underscore the role of non-exercise activity thermogenesis (NEAT) in supporting weight management (Levine et al., 2006).
03. Prioritize sleep and stress management
Ensure sufficient sleep
Sleep plays a pivotal role in weight management that is often underestimated. Insufficient sleep disrupts hormones such as ghrelin and leptin, which regulate hunger, leading to increased appetite and cravings. A study in the American Journal of Clinical Nutrition found that individuals who sleep less tend to consume more calories and have a higher BMI (Nedeltcheva et al., 2009).
Practice stress reduction techniques
Chronic stress can impede weight loss by elevating cortisol levels, a hormone linked to fat storage. Incorporating stress reduction methods such as mindfulness, meditation, and deep breathing exercises can be beneficial. Research published in the Journal of Obesity indicates that managing stress effectively supports weight loss efforts (Daubenmier et al., 2011).
Establish a consistent routine
Developing a regular daily schedule that includes time for meal planning, exercise, adequate sleep, and relaxation can aid in stress management and foster healthy habits. The American Journal of Health Promotion highlights the positive impact of structured routines to lose weight faster (Anderson et al., 2016).
Practice mindful eating
Mindful eating involves being fully present during meals, recognizing physical hunger and satiety cues, and making conscious food choices. Studies suggest that mindful eating can lead to reduced calorie consumption and improved eating behaviours (Dalen et al., 2010). This will undoubtedly enable you to lose weight faster.
3 Smart things to do if you like to lose weight faster conclusion
By integrating these three daily practices—adhering to a balanced diet with a caloric deficit, participating in regular physical activity, and focusing on sleep and stress management—you can greatly boost your endeavors to lose weight faster.
It’s important to note that sustainable weight loss is a gradual journey demanding steadfastness and dedication. Through these evidence-based approaches, you can attain your weight loss objectives while enhancing your overall well-being.
