Most of the time, losing weight slowly is the safest and healthiest option for those looking to shed a few extra pounds. Losing weight at a slow and steady pace is not only safer for your body, but it’s also more likely to lead to you keeping the extra weight off and staying at your target for good. However, there are some instances when you might want to try and speed your weight loss up.
Maybe you’re hoping to slim down for a special event or have a vacation coming up that you want to be a certain size for. But, it’s important to make sure that speeding your weight loss up is done safely. Weight loss pills and fad diets can certainly work if you want to drop a large amount of weight in a short amount of time, but they’re not healthy for your body and most people will quickly regain the weight afterward. So, here’s what you can do to speed weight loss up naturally and healthily.
#1. Take Supplements:
There are a range of supplements that you can try if your metabolism is sluggish and you want to speed up the rate at which you’re losing the pounds. Don’t forget that supplements should never be relied on by themselves to help you lose weight; they are not a substitute for a healthy, balanced diet and plenty of exercise. If you are looking after yourself and eating well, supplements can help to support your weight loss and get the fat off a little bit faster. For example, the 7-Keto 100mg supplement by Douglas Labs is designed to promote weight loss and improve muscle mass by boosting your metabolism. It is ideal for anybody who wants to lose weight at a faster rate while toning up and gaining muscle. Douglas Labs also offers a selection of energy boosters for when you combine a healthy diet with exercise
#2. Choose a Protein-Rich Breakfast:
Breakfast is the most important meal of the day, and what you put into yours can make all the difference when it comes to how quickly you’re losing weight. Eggs are the perfect option for a high-protein breakfast and this has been proven to help reduce cravings and hunger throughout the day. Choose your breakfast foods wisely, and you’ll be less likely to give in to unhealthy cravings all day long.
#3. Cut Back on Sugars and Starches:
The most important thing to do if you want to lose weight quickly is to cut back on sugars and starches. This will decrease your hunger levels overall, meaning that you’ll eat fewer calories on a daily basis. Then, instead of burning off carbs for energy, your body will turn to your storage of extra fat. In addition, another benefit of cutting down on carbohydrates is that it lowers your insulin levels, which in turn causes your kidneys to flush any excess water and sodium from your body, leading to a reduction in bloating and excess water weight.
#4. Eat Healthy Fats:
You might think that losing weight means sticking to a diet that’s as low in fat as possible. But that isn’t always the case. In fact, consuming certain healthy fats can actually help to promote your weight loss. Fat sources such as olive oil, butter, coconut oil, and avocado oil can be used in cooking to complement your healthy diet and support weight loss. This is especially important if you’re sticking to a low-carb diet, as your body will be burning your fat supply for energy and therefore you can afford to consume some healthy fats without putting on any extra weight.
#5. Lift Some Weights:
Cardiovascular exercise is great for losing weight and improving your body’s health and stamina, but don’t forget to include some weight lifting in your regular fitness routine, too. In fact, lifting some weights at the gym around 3-4 times a week will steadily support your weight loss and make it easier for you to get the toned, svelte figure that you want. Lifting weights burn a high number of calories and help to keep your metabolism from slowing down, which can be a common weight loss side effect.
#6. Drink Coffee or Tea:
If you enjoy tea or coffee, then there’s no need to cut down on your favorite drinks when you’re trying to lose weight. As long as you’re not enjoying sugar-laden lattes, you can drink as much coffee and tea as you like since the caffeine can help to speed your metabolism up and promote healthy fat loss. In fact, the caffeine found in coffee and tea has been shown to provide a metabolism boost by 3-11%. Avoid sugar, though – natural honey or sugar-free syrup is a great alternative if you like your hot drinks to be sweet.
#7. Improve Your Sleep:
Losing weight isn’t all about eating healthily and getting plenty of exercise. If you’re doing all of this but not sleeping well at night, then you could be sabotaging your weight loss. In fact, poor sleep is one of the strongest risk factors for weight gain, so make sure that you’re getting enough beauty sleep every night. There are several natural methods of improving sleep such as using lavender essential oils or drinking chamomile tea before bed.
#8. Base Your Diet on Whole Foods:
Processed foods can be quick and convenient, but they’re not the best option when it comes to weight loss. Instead, try and base as much of your diet as possible around whole, unprocessed foods. These are much healthier and far more filling, leaving you feeling fuller for longer and less likely to overeat or give in to unhealthy cravings.
#9. Drink Water Before Meals:
Having a glass of water half an hour before each meal will not only help to keep you properly hydrated, but it’s also a great way to speed up your weight loss by helping to keep you full and prevent overeating at mealtimes. In fact, studies have shown that drinking a glass of water half an hour before meals actually managed to speed up weight loss by a huge 44% over a three-month period.
#10. Get Protein, Fat and Vegetables in Every Meal:
For the best weight loss results, each of your meals should include a source of protein, plenty of vegetables, and a source of healthy fat. This will automatically bring your carbohydrate intake into the recommended range of between 20-50g per day. Protein is arguably the most important part of the plate; the importance of getting adequate amounts of healthy protein in your diet cannot be stressed enough. Eating foods such as chicken, beef, lamb, eggs, fish and seafood has been shown to boost the metabolism by around 80-100 calories per day. In addition, a diet that’s high in protein can also help to reduce unhealthy cravings by around 60%, and stop you thinking obsessively about food. It can reduce the desire for late-night snacks by half and keep you so full that you’ll eat over 400 calories fewer per day without even thinking about it.
Losing weight at a steady rate is the best way to go! But if you need to speed up your weight loss for any reason, these are the healthiest ways to do it.