I always thought losing weight is a very challenging task because of the constant feeling of hunger and cravings. But now I know that it’s not only about eating less but also about your overall health and fitness. Although you don’t have to give up on food just for losing weight. Losing excess body fat is not that easy as people often think about losing some extra kilos to fit an acceptable standard. It’s important to be healthy, strong, and fit so there is nothing wrong with being overweight. But if you don’t know how to lose excess weight, then you can go through different ways and methods like taking supplements or making changes in your lifestyle.
Many people tend to ignore their problem and try to find a quick solution by resorting to extreme dieting, skipping meals, and reducing the consumption of calories. So, weight loss should be more than mere dieting or avoiding foods with high carbohydrate content. Instead, many people lose weight by working out regularly which helps them maintain proper body weight. One must learn how to lose excess body fats and lose those stubborn pounds. There are lots of misconceptions surrounding metabolism and digestion and weight loss. The most popular method is fast weight reduction. The other popular way is by restricting calories and putting on strict diets to lose weight. A combination of both these ways is called intermittent fasting/energy cutting.
You can see the difference between these two approaches here. In addition to this, you may also consult with a nutritionist regarding dietary plans and make sure they work for you and what works best for you and your lifestyle. However, if one wants to adopt a healthier lifestyle then using medications will help get rid of excess body fat and achieve better results. This article explains some of the common weight-loss methods to lose fat without resorting to pills.
1) Snacking with protein powders
Protein powder is one such weight loss supplement. People often eat whole wheat flour or white bread for snacks. They consume too much sugar and fats, so they feel hungry more often. Protein food is a great substitute for processed junk food and is nutritious and filling. Protein powder contains essential amino acids, vitamins, and minerals essential for maintaining good muscle functions, growth, and development. Protein shakes and smoothies are delicious as well, so adding at least one scoop of protein powder is sufficient. If consuming protein powder regularly is not possible, take small quantities at regular intervals to keep yourself full for a long.
2) High-intensity interval training (HIIT)
The benefits of HIIT workouts include burning fat and improving cardiovascular function. Therefore HIIT exercises burn calories quickly and efficiently and are considered to provide faster weight loss than steady-state exercise. When combined with calorie restriction, HIIT exercises can lead to rapid fat loss, helping you reach your optimal body composition and burn fat at an even quicker rate. Furthermore, HIIT workouts, when performed consistently over time, can cause significant reductions in total daily energy intake and body fat in individuals who are already obese or at an increased risk of obesity.
Additionally, HIIT may reduce insulin sensitivity (the ability to respond to high blood glucose levels), which could allow for weight loss of up to 25% in certain individuals. HIIT workouts increase fiber, magnesium, and antioxidants, which contribute to weight loss and improve general health as well. Some examples of HIIT workouts are jumping jacks, squats, sprints, and burpees.
For beginners, start with brisk walking as opposed to running as it might not be flexible enough. Remember every workout must be enjoyable for you instead of forcing them through. Also remember that if your goal is to shed some unwanted pounds, it might not make sense to indulge in unhealthy habits like snacking and alcohol at all costs. Overall, HIIT workouts can be very effective for people who want to lose body fats and keep within control when it comes to their diet. Start slow and pick activities you enjoy doing for weight loss. As said earlier, if you do not have ample time and a chance to devote yourself to exercising regularly, it will be harder to lose weight.
Try to avoid exercising in hot climates if you are prone to colds or flu. Finally, refrain from watching television during workouts as it can distract you. Even though exercise is beneficial for weight loss; try to be mindful of the number of calories you consume, especially before having dinner. Do not eat too many calories right before going to bed as this may create hunger later in the day. Your body requires around 500 – 600 calories per kcal per meal, depending on the size and type of food eaten in that meal.
3) Eat smaller portions
Eating fewer calories and larger portions will help burn more stored body fat. Eating smaller portions of food has many advantages including getting fewer calories per gram, and keeping more of it in the stomach. Smaller portions are more palatable and may offer more control over portion sizes. Most vegetables, fruits, and grains can be consumed in smaller quantities. Limit consumption of refined carbohydrates, such as white bread, fried potatoes, and candy.
Focus completely on whole-grain sources of carbohydrates. Whole grains contain fiber, vitamins, and minerals essential for preventing chronic disease. Fruits and vegetable juices with low fructose contents can provide a natural source of protein for replacing that lost due to lower carbohydrate intake. These juices include applesauce, grapefruit, berries, bananas, mango, pineapple, melons, cantaloupe, blueberries, raspberries with dark green skin as well as fresh orange juice. All these juices are rich in nutrients and contain little sugar.
It is highly recommended that adults eat less than 2 cups of fruit per week as this will result in higher nutritional value and a reduced risk of cardiovascular disease and diabetes. Choose healthier unsaturated fats as an alternative to saturated fat, which contributes to heart attacks. Unsaturated fat protects against heart disease and stroke.
Thus, a cup of grapes has only 12 calories while half the amount of butter has 40 calories. Similarly, some oils also contain less fat than others, so stick to unsaturated oils like olive oil, avocado oil, and peanut oil. Foods such as avocados, nuts, seeds, and fish should be eaten in moderation. Vegetables and legumes are packed with protein; hence they are suitable for vegetarians, vegans, and those who lack animal products in their diet. Avoid trans fats by avoiding deep-fried foods and salted meats.
Be careful to avoid processed and packaged foods, especially sugary beverages, and frozen foods. Processed foods are easily available and inexpensive, thus they are often convenient and affordable; it’s difficult to resist the temptation of buying these types of foods, even for a short period. Besides, processed foods contain a lot of sodium, which increases the chances of strokes and high blood pressure.
4). Drink water throughout the day
Hydration is extremely important since it keeps the body working properly and the brain working properly. Water helps flush metabolic waste and detoxify the body, therefore promoting weight loss and maintenance. Drinking about 4 to 8 glasses of fluid is essential, although you should not drink 2 glasses of fluids right after meals as it will dehydrate you quickly. Always use filtered water as the concentration of minerals in tap water tends to be lower.
Make sure you include lots of fruits and vegetables when you are drinking water. Fruit juices, teas, and coffee are good replacements for alcoholic drinks and soda. Try drinking plenty of green tea, lemonade, and aloe vera juice regularly. Adding a slice of lemon or lime to your morning oatmeal or cereal makes them tasty and refreshing. Cucumber contains a lot of vitamin C and potassium which improves insulin resistance and prevents kidney stones. A glass of cucumbers or tomatoes before each meal has a tonic effect. Add cucumbers or tomatoes to salads and soups to add color and taste to the dishes.
5) Increase your physical activity levels
Physical activity has been shown to reduce the risk of cancer, hypertension, asthma, and heart failure, and prevent disability. Since most people today are sedentary, active lifestyles and routines are needed to reduce body fat. Regular physical activities such as jogging, running, and cycling can promote muscle development and fat loss. An expert opinion on physical activity is ‘if it doesn’t hurt, don’t do it. Exercise can decrease waist circumference and improve the shape of the abdomen, hip and thigh while enhancing strength and endurance.
To become physically active you need five days of regular exercise per week. For example, 150 minutes of brisk walking daily reduces the risk of heart attack by 35%. Walking is an excellent form of aerobic exercise that provides the most health benefits. Running is another effective form of exercise that combines cardio and strengthening activities to produce maximum benefits. Another form of exercise includes aerobics and yoga classes.
Exercising every day has numerous health benefits including lowering blood sugar levels, cholesterol levels, and blood pressure, as well as increasing bone density and reducing the risk of developing cancers. Exercise improves your mood, increases memory, and decreases inflammation. You get to experience all sorts of sensations during exercising, which gives you greater satisfaction at the end of your training session.
At the same time, intense aerobic exercise can lead to sweating and dehydration, which can worsen your mood in the end. It is advised that you practice the moderate intensity of exercise, for example, brisk walks jog, or runs for 60 to 90 seconds, at least 5 times a week. Moderate-intensity exercise consists of 10 to 20-minute sessions.
Any kind of exercise that involves breathing and moving your muscles in a coordinated manner is referred to as aerobic exercise. Examples of aerobic exercise are running, swimming, playing tennis, dancing and gardening. Low-intensity aerobic exercise means no movement at all, for instance sitting or standing, whereas high-intensity aerobic exercise increases your heart rate from 100 to 110 beats per minute. Warmups should be done between bouts of high and moderate-intensity exercises to help your muscles warm