Obesity has become a big problem nowadays. Many people from different nations are suffering from it. Numerous quick weight loss programs are running on internet and millions of weight loss articles and books are already published. Today, I am sharing some important and effective strategies for quick weight loss. People can implement all strategies easily without consulting a doctor or any fitness book.
Basic Science of Weight Loss
Whether you want to lose 5 pounds or 100 pounds, the strategies will remain effective in both cases. Energy has an important role in determining our body weight. The energy we get by consuming food and the energy we lose by doing any physical activity, contributes to our body weight. Calories is a term used to measure energy. Every person can control its body weight by controlling the calories balance. Overweight is due to the fact that person consumes more calories as compared to its burning. Means if the intake of calories is more and burning of calories is less, then are 99% chances that the body weight will increase. More is the weight of person, more calories are required to maintain that weight. Calories also depends on the gender. Means the average calories required for a man is more as compared to woman of same age.
The most followed and easy principle for quick weight loss is reducing the amount of calories while consuming food and increasing the amount of burn calories while exercising. For example, if a person reduces the amount of calorie intake by 500 in a week and on the other hand, he increases his physical activities and thereby increase the calorie burn by 500. Therefore in total he eliminates out 1000 calories per week. Weight loss should be done strategically by following a proper plan. It is strongly advisable that one should not try to lose more than 2 pounds a week. Crossing this limit can cause severe problems.
It’s really important to find a strong desire for weight loss. Don’t follow the weight loss tips blindly. You must experiment all tips on your body and then you can decide what works for you.
Now, it’s time to disclose the 9 strategies for quick weight loss.
1. Rectify your sugar eating habit
Eating high sugar foods can satisfy you for a moment but in future, it is quite harmful for your body. Excessive sugar is directly linked with many diseases like obesity, heart disease, cancer and diabetes of course. Sugar level rises in our body in no time after eating sugary food. You can reduce the intake of sugar while cooking food by using some helpful alternatives of sugar. Some genuine alternatives are Stevia, Xylitol, Coconut sugar, Yacon syrup.
2. Cut your meat diet
It’s easy to overeat when you like something and it’s hard to control your hunger. Meat in diet leads to excessive weight gain. Instead of eating meat, you can include some high fiber and low calorie vegetarian food or you can consume 100% vegetarian diet. Relying only on vegetarian diet can boost the weight loss by 40%. Pulses can be great option for that. Try eating 2-3 cup of pulses daily and see the results.
3. Increase your Avocado intake in meal
Avocado is considered as unique healthy and weight-management fruit. Avocados are rich in nutrients like Vitamin K, Vitamin E, Vitamin C, folate and potassium. Avocado contains healthy fat and calories. They are high in fibers and low in carbs, which are two essential requirements for our body. Avocados can be consume before lunch. Just sprinkle some salt on it and eat the inner portion or you can also drink avocado juice in morning.
4. Habit of drinking green tea
Green tea contains powerful bio-active anti-oxidants. The main ingredient of green tea is caffeine, which is an excellent stimulant. Green tea doesn’t only boost your metabolism rate but also helps in cutting calories. People who drink green tea 2-3 times a day can boost their metabolism by 4-5% and burn up to 80 calories a day. The impact of green tea leaves vary from person to person. One can effectively cut down the body fat in abdominal area, body fat percentage and waist circumference by consuming green tea.
Also read: How caffeine is good for your health?
5. Eat foods containing Iron
Iron is an important mineral to oxidize your body cells as it mainly contains hemoglobin. When your body is in a low iron status, your body works particularly hard to collect sufficient energy to meet its demands. This can make a person feel exhausted, sluggish and petulant. In this condition, people find difficult to engage in any exercise or physical activity, which ultimately results in weight gain. There are various food containing sufficient iron like fortified cereals, soybeans, peas, pumpkins, nuts, leafy vegetables, mushrooms, tomatoes etc. if you are finding any difficulty in losing weight, continuously feeling tired, unable to concentrate, then its right time to get your body checked for iron level.
6. Drink plenty water
Water is an ultimate source for quick weight loss. Water should be drink in right quantity, at right intervals and in right posture. Our body consists of 70% water, which makes it vital daily source of drink. Water can be extremely helpful in burning calories. Three pints are sufficient to cover the role of water for quick weight loss:
- Water should always be drink in sitting position.
- Drink at most 1 liter of water immediately after waking up.
- Drink 300 ml Luke warm water, after 45 minutes of every meal.
Also read: Healthy Eating Tips for Teenagers
7. Avoid alcohol as much
Studies have found that alcohol is the reason for slow metabolism of our body. Alcohol directly affects our central nervous system. When alcohol is taken directly with high fat meal, it is observed that fat burn is very less, which ultimately increases the body weight. A simple regular beer contains about 140-150 calories per 12 ounce serving. Mixed alcoholic drinks are normally high in calories. Replacing alcohol with beverages that contains no or less calories is an good option. Beverages like lemon water, black coffee can be used as an alternative. So, for an effective weight loss, think about reducing the consumption of alcohol on daily basis. Involve yourself in alcohol-free parties or drink it occasionally only.
8. Move to low-fat dairy products
Dairy products are consumed on regular basis in every home. Many dairy products contains high or medium fat, which should not consumed if you are looking for a quick weight loss. Low-fat dairy products includes low-fat milk, low-fat Greek yogurt, fortified yogurt, low-fat cheese and plain butter. One of the interesting and exciting product can be chocolate milk. Yes you’ve heard it right. Chocolate milk is liked by almost every teenager. 500 ml of chocolate milk can be consumed after exercise. The amount of proteins and carbohydrates is double in chocolate milk as compared to plain milk or another standard sport drinks.
9. Go for fish
For weight loss, in few weeks, fish can be really helpful. Fish contains a hormone called Leptin. Leptin is responsible for high metabolism and less obesity. So. It’s natural that people who don’t eat fish will have comparatively high level of obesity than fish eaters. Eating fish 3 or 4 times a week can help in weight loss and also improve the health of heart. Eat fish in a healthy way which includes eating fish coated with olive oil and some green vegetables like spinach, broccoli. Never eat fried fish, if you want to lose weight.
Five best types of fishes for weight loss:
- Wild Salmon
- Pacific God
- Canned Tuna
Weight loss cannot be done overnight. Please try all the strategies and share your results.