You know the basic requirements for losing weight – eat fewer calories, and burn more. However, most diets and weight loss methods don’t work. Thankfully, we have a few solutions that will help you burn fat and lose weight quickly.
Losing weight is a difficult process, but there are a few steps which will help you lose it in a healthy way.
Step 1 – get rid of sugars and carbs from your diet
Sugars and carbs are your worst enemies when trying to lose weight. Don’t eliminate them from your diet completely, but cut them down considerably if you want to lose weight. Sugars and carbs stimulate insulin secretion, the main fat storage hormone in the body. The body won’t burn fat while the insulin levels are high, but when they’re down, the fat will get out of the storage and the body will use it as fuel.
The kidneys will also shed more water and sodium out of the body when the insulin levels are low, reducing bloating and water weight. A person can lose up to 1.5 pounds daily if he\she flushes all water weight from their body.
Step 2 – learn to love protein
In order to lose weight fast, you need more protein in your diet. There should be protein in every one of your meals – a classic weight loss meal contains protein, a fat source and low-carb vegetables.
If you don’t eat meat, mushrooms, pumpkin seeds, chia seeds and legumes will substitute it perfectly. For low-carb vegetables, pick broccoli, cauliflower, spinach, cabbage, lettuce, celery, cucumber or kale, and for fat, choose healthy fats such as olive oil, coconut oil, avocado oil or butter.
Step 3 – start doing cardio training
Cardio training is the best for losing weight – it burns the biggest amount of calories of all exercises. Combine it with resistance training for best results.
Running, walking, swimming, climbing and riding a bicycle are all good examples of cardio.
Step 4 – Interval training
Once you’ve mastered cardio, it’s time to start with interval training. The difference between them is that in cardio your pulse and intensity stays the same for the duration of the exercise, while interval training offers a combination of high and low-intensity workouts.
For example, when you’re running, sprint three minutes to maximum speed, then take the “active recovery” process for another three. During this process, you’re still running, although slower. Interval training can be applied for every cardio exercise – it is not limited to running only.
Tips for maximum efficiency
Following the aforementioned steps will make you lose weight in about 4-5 months. Yes, that’s not exactly quick, but remember that there are diets which need a year to provide results. Losing 20 pounds a month requires an extreme approach which is usually unhealthy.
Here are some tips in order to achieve success in losing weight:
Rest properly overnight. Ensure that you get 6-7 hours of sleep.
Rest for at least 24 hours before targeting the same muscle group in training. This will ensure that your muscles get the proper time for rest and recovery.
Drink enough water because hydration is crucial for weight loss. Remember, dehydration is your enemy.
Going the extreme way
Drink a glass of water before meals to suppress your appetite and eat less.