In today’s busy world, many people have substituted nice, healthy meals for on-the-go, fast- foods.
They skip the workout at the gym in order to get in more time at the office. As a result, the obesity is on the rise worldwide.
Being overweight does not only affect your energy levels, but also puts you at risk for many health issues such as: depression, heart disease, diabetes, high blood pressure, cancer, high cholesterol and sleep apnea!
So if a lifestyle change is in order- here is a 15 step guide to help you lose that unwanted weight faster.
1. Step up your workout!
Regular workouts not only help you to lose weight but also to maintain it.
A cardiovascular workout will get the blood going and the heart pumping.
Start slowly in the beginning and work your way up to at least a half hour a day.
A four day a week workout is recommended. It is advised to consult your physician before starting a new workout routine.
2. Give up the soda
Coco-Cola is one of the most popular beverages in the world. However, while sodas taste good, they are not good for your waistline (including diet versions).
Soda adds no nutritional values and is also high in calories.
Today’s sodas contain corn syrup which is most likely derived from a GMO source.
According to the University of Texas Health Science Center, “diet soda actually enhances weight gain by as much as 41%”. Sparkling water is a great substitute!
3. Stop eating junk food
Trading in your chips and dip for hummus and vegetables is a great way to start.
Most junk and fast foods are filled with tons of artificial ingredients and Trans fats.
If you are not ready to completely give up your treats, try making your own. This way you know your ingredients. Stay away from cooking with refined sugars and flours.
4. Limit your portions
The portion size makes a huge difference when it comes to weight loss.
It can be difficult in the start to eat smaller portions, but it is advised not to consume large portions in the one-sitting.
Even eating an extra 100 calories at meals can add a considerable amount of extra weight per year.
Try serving meals on smaller plates.
5. Eat healthy fats
The words fat and diet seem like an unlikely pair. However for growth and development, the body does need fat.
Not all fats fall into this category. If you want to lose weight fast, then the fat you consume should come from unsaturated sources.
Eating healthy fats such as olives, nuts, salmon and avocados can actually help with weight loss!
6. Eat between meals
Take along a bag of raw nuts or cut-up vegetables.
Snacking between meals will lessen your desire to eat bigger meals during the day.
Plus, it is a great way to keep your metabolism going all day and keep away hunger pains.
7. Stay home and cook
Eating out at a restaurant can be so convenient and fun. Between the extra bread on the table or the chips they serve first- it can be a dieter’s nightmare.
Restaurants also tend to use extra salt and many menu items are cooked in a fryer. If you must eat out, try to go for a grilled or steamed entrée.
8. Drink a cup of ginger with water
Start your day with a cup of grated ginger and boiling water in the morning.
Ginger not only increases metabolism, aids in digestion, but gets your circulation going in the morning.
If your ginger tea needs a kick, you can add fresh lemon juice or a bit of honey.
9. Take the stairs
It has become so easy to take the elevator or hop in the car and go.
A good way to keep moving throughout your day is to take the most energetic route.
Make it a goal to walk to the market or school, take the stairs and sneak in some extra calorie burning.
10. Keep a food journal
Writing down your daily food intake may help you recognize any mistakes you are making with your diet.
It may also show you the positive- especially when the weight begins to come off.
It may also highlight any bad habits such as Sunday comfort food!
11. Add protein
A high, lean protein diet is a must with weight loss.
Every meal should consist of a protein source.
Chicken, fish, tofu, eggs, and beans can be a great staple for a healthy meal. A high protein diet will also help with cholesterol levels, blood pressure and fill you up.
12. Reduce stress
Chronic stress is believed to contribute to weight gain. While some lose their appetite while stressed, others tend to overeat for comfort.
Another factor is the body’s response to chronic stress. Hormones can play a major role in the body’s reaction to stress.
One way to alleviate stress is to exercise. Not only will this help with stress levels, but also with sleep and of course weight loss!
13. Kitchen make-over
Pick a day and go through all your cabinets and your refrigerator.
Get rid of the unhealthy, junk food that is tempting you! Clear out the foods filled with preservatives sitting on the shelf. Clean out the old and make a new healthy start.
14. Eat breakfast
Begin each day with a healthy breakfast. Not only will it boost your metabolism, but it will keep you from being famished at lunch time and eating extra calories.
A breakfast high in fiber and protein is a perfect combination.
15. Avoid sugar and read labels
Sugar comes in many forms, but they all have the same effect on the body. Artificial sweeteners and corn syrups are just as bad for you.
Try to avoid sugary fruit juices, alcohol and food items with sugar and high fructose. If you must use sugar try raw, organic sugar, agave syrup or raw honey.
Read labels and know what you are putting into your body.
These 15 steps to weight loss will not only change your body, but it will start you on a path towards a healthier lifestyle.
Losing the extra weight will mean sleeping better, feeling better and creating a new healthier you!
So what do you think follow these 15 easy ways to lose weight fast as illustrated above?
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