5 Simple Ways to Lose Weight and Stay in Shape
Small adjustments to your routine can lead to positive outcomes in weight loss and maintaining fitness. Here are five easy ways anyone can incorporate to support fast and effective weight loss.
1. Don’t skip breakfast and consume at least 10g of protein
Skipping breakfast wont aid in losing weight. If you want to lose weight quickly, eat breakfast with protein-rich foods.
Studies have shown that consuming more protein in the morning can help control cravings throughout the day, which reduces calorie intake and promotes weight loss.
Good sources of protein include eggs, plant-based protein, toast with peanut butter, and unsweetened yogurt with berries…
2. Split meals or try intermittent fasting for effective weight loss
Instead of consuming a large amount of food in three main meals, divide your meals into many small meals and consume them throughout the day. You can have 5-6 meals a day or eat meals about 3-4 hours apart. This will help even out metabolism in the body and maintain stable blood sugar levels. Additionally, intermittent fasting can be used to reduce calorie intake. Some popular methods of intermittent fasting include 16:8 intermittent fasting (fasting for 16 hours and eating only for 8 hours), 5:2 intermittent fasting (eating normally for 5 days and eating only a quarter of your daily requirement for 2 days), and alternate-day fasting.
3. Move more throughout the day
Exercise is the key to losing weight and maintaining fitness. To achieve desired results, moderate-intensity exercises are more effective. Instead of setting goals that are too difficult, start with small goals and gradually work towards them.
If you are too busy with work and do not have much time to exercise regularly, try to move more throughout the day. You can increase your calorie burn and aid in weight loss by using the stairs or walking for 30 minutes during your lunch break.
4. Plan your meals
Emotional eating is one of the common reasons why your weight won’t improve despite doing everything you can to lose weight. Control portion sizes and only eat when hungry instead of for comfort or to reduce stress.
In addition, increase your consumption of fiber-rich foods such as fruits, vegetables, legumes, and whole grains. Cut down on sugar, starch, and unhealthy fats to optimize your health and enhance the effect of weight loss.
5. Get enough sleep
According to a study, men who lacked sleep for one night had significantly increased feelings of hunger and levels of ghrelin, an appetite-stimulating hormone. Another study of 245 women also found that the group who slept more than 7 hours a night increased the likelihood of successful weight loss by 33%.
Therefore, you should maintain the habit of going to bed early and sleeping at least 7-8 hours every night at the same time frame. Avoid using electronic devices or working at night to improve sleep quality and help you achieve your weight loss goals sooner.
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