When it comes to a widely common health issue like obesity, infinite solutions and strategies are presented. The basic goal all people want is to burn more calories and have a healthy, lean body. To achieve this, there are diets, exercises, supplements, meal replacements, and the list goes on and on. This can be overwhelming, and you may not know where to start. The key is to follow a fitness plan that is tailored to your needs because each body differs from the other. Want to know more? Here’s a list of 7 proven ways to lose weight. (Image Credit: Jcomp/Freepik)
1. Intermittent Fasting
In recent years, this popular method has revolutionized the world of dieting and nutrition. Intermittent fasting is best known as an eating pattern with regular intervals of short-term fasts and consumption of lighter meals in a short time during the day. When you fast for short time intervals, it helps you eat fewer calories and augments certain hormones associated with weight control. Intermittent fasting comes in different methods, such as:
- 5:2 Diet: in this type, you can eat your normal shares for 5 days a week and fast on the remaining 2, where your calorie intake should be 500 to 600 calories only.
- 16/8 Method: in this method, you are only allowed to eat for 8 consecutive hours during the day and fast for 16 hours.
- Alternate Day Fasting: it is a method where you fast for a day, eat normally the next day, and repeat. On fasting days, you can consume about 500 calories only. This will only restrict what you eat half the time.
2. Weight Loss Programs
This comprehensive option works best for people who need a fully organized diet and exercise plan. Weight loss programs provide specific instructions depending on gender and age groups. Such programs are not a new concept, and you can find more info here about the best programs for weight loss. With a little research, you will gain a deeper insight into the benefits, methodology, and prices of different weight loss programs. Eventually, you will come across a fitness program that meets your needs.
3. Consider What Food Types to Cut Out
To ensure that your effort and hard work pay off, there are certain types of food that you should steer clear of on your journey to weight loss. Among the long list of foods you cut out are sugary beverages, fried food, granola bars and energy bars, white rice, white pasta, and any baked goods. Try as much as you can to replace the above with grilled or boiled food together with whole-wheat grains. And if you get the urge to eat unhealthy food, consider minimal amounts for very few times per month.
4. Modify Your Kitchen Counter
Because it’s easy to just go and grab a bag of snacks from the kitchen, it is vital to be smart when you go to the grocers or the supermarket. Make sure your kitchen counter and refrigerator contain healthy veggies, some amount of whole-wheat baked goods, fruits, and sugar-free beverages.
5. Be Mindful When you Shop
It is best to be careful when you go buy dietary supplements. Some can take a toll on your body and have drastic side effects. Just because a supplement claims to provide a magical solution that can burn all fats and boost your metabolism does not mean that it actually works. Consulting a doctor is crucial and beneficial in this case.
6. Consume More Fiber and Protein
Fibers have a great function that positively affects satiety, which is a vigorous target to achieve. When you include a lot of fiber in your diet, you increase your feeling of fullness, and this eventually leads to notable weight loss. You can find fiber in whole-grain cereals, whole-wheat bread and pasta, oats, beans, seeds, nuts, vegetables, and fruits.
Similarly, proteins work in tandem with fibers in regulating your appetite hormone to make you feel satiated. Protein itself is a significant nutrient in losing weight. Including a high percentage of protein in your diet helps enhance your metabolism.
7. Get a Good Amount of Sleep
Insufficient sleep leads to major problems in the metabolism process. It is one of the causes of obesity. When metabolism becomes less active, your body can store energy that it did not use as fat. Poor sleep can also make the production of cortisol as well as insulin rise, leading to fat storage.
The journey of weight loss is fraught with numerous steps. Between dieting and exercising, people try out many things. Some methods succeed and some don’t, but the key is to find the routine that meets your needs. With our previous guide, you can find proven ways to help you reach your goal.