Weight gain is the biggest raising problem in the world. Junk foods aren't the only cause of weight gain; some medical conditions are also behind obesity. In America, 3/4 American could suffer from weight gain by 2020 - according to Wiki. Weight gain mostly a cause of many diseases. There are 9 safest and quickest ways to lose weight naturally without any side effects if they are followed properly.
9 Quickest Ways to Lose Weight:
It's not onerous to lose weight when a proper procedure is followed. The best thing is to do it naturally without taking medication.
1- Add Less Sugar or No Sugar to Diet:
One of the quickest ways to lose weight is to take less sugar; there is a direct link between sugar and hunger level. Taking more sugar causes more hunger. Avoiding sugar or eating fewer carbohydrates discourages binge eating. When the body feels hunger due to a high level of sugar in the body, person overeats, which means it doesn't burn the stored fat.
When there is higher the sugar level then there is higher the insulin level in the body. It's hard for kidneys to release excess water and sodium out of the body when there is a higher level of insulin and it causes body swelling. Taking less sugar helps the kidney to function properly and safe from water retention that shed some extra pounds.
2- Take Water Half an Hour Before Big Meals:
Another safest and quickest way to lose weight is to drink a glass of water 30 minutes before big meals. Water suppresses the feeling of hunger and gives a sense of fullness. Drinking water before the meal and in between the meal helps to lose weight fast. Never take water just after the meal because it affects the absorption of nutrition in the body.
3- Add More Fibres to Diet:
Foods having more fibres in it help to lose weight fast especially belly fat. Taking these foods work as an appetite suppressant. Vegetables (Sweetcorn, Brocolli, carrot) and fruits (oranges, berries, pears) are rich in fibres. Peas, beans, and pulses are also good for digestion and weight loss.
4- Drink Green Tea:
Green tea can improve body metabolism. This improvement in body metabolism results in weight loss but avoid taking to many cups of green tea. Two cups per day is a nice way to lose weight. Green tea contains catechin that breaks down excess fat. After taking green tea regularly, one can see significant improvement in health and weight loss within a few weeks.
5- Avoid Processed Foods:Processed foods contain refined carbohydrates that cause an increase in blood sugar level and thus result in weight gain. Avoiding or eating less processed foods effectively lose weight especially from the waistline. Also, processed foods contain fats and sodium that don't only increase weight but also give other diseases.
6- Eat Foods High in Protein:
Foods high in protein are good for weight loss and also work as a hunger suppressant. These foods give a feeling of fullness and it takes more time to feel peckish. Also, it's important to keep a count of calories in taking. Weight can only lose when calories burn is higher than calories intake. Don't take more than 1 gram of protein per kilogram of body weight per day.
7- Add Activity or Exercise in the Routine:
Come to a stop on languidness. Adding activities in life are vital for weight loss. Being indolent and taking fewer calories may help to lose weight but not good for health. For losing weight quickly, add fast-paced activities or exercise in life but aged people should consult a doctor first, before doing any fast-paced activities. Do a 45-minute exercise 5 times a day. Swimming and brisk walking are best in losing weight fast.
8- Eat Foods that Burn Fat:
It's good news that some foods can even burn fats. Adding these foods in the diet have incredible effects on health and fitness. Fishes (Salmon, Sardine, Tuna), oil (MCT, coconut, olive), apple cider vinegar, brown rice, eggs, chickpeas, pumpkin, peas, berries, and oats are in the list of fat-burning foods. Foods having iron, zinc, and selenium-rich are also good in fat burning and they satisfy the need of hunger without gaining weight.
9- Take Rest:Lack of sleep results in weight gain. Apparently, a good night sleep and rest after a busy day would help in losing weight. The human body needs rest to function properly. It improves body metabolism and repairs muscles after a fast-paced workout. So, it's important to take rest especially when vehemently active in the day for weight loss.
Quickest Ways to Lose Weight at Home:
- The quickest way to lose weight at home is to eat fewer calories than burn. Find BMI (body mass weight) and calculate calories intake per day according to BMI. Note calories intake every day.
- Take a rich breakfast, a nice lunch but a lighter dinner. It'd be better to take dinner in the evening, two hours before going to bed.
- Eat small meals in between big meals. Always, drink water half an hour before eating a meal. Avoid sugary drinks, junk foods, and processed foods. Add more fruits, vegetables, and beans in the diet.
- There is a variety of equipment available on the gym that helps in fat loss and at home, there are different exercises that can help to lose weight fast. Check post, Cardio Workout: At home Weight-Loss Routine Designed for Small Spaces for an exercise guide at home.
- And most importantly, stick to the daily routine.
Quickest Ways to Lose Weight Without Exercise:
On Keto Diet, there is no need to exercise in many cases. In this diet, the body takes fewer carbohydrates; feeds more on protein and fats. Check post, 'What is Ketogenic Diet?' to get more information on the fat-rich diet. Apart from the Keto diet, the only way to lose weight without being active is to eat less than the required calories intake.
Fat Burn Exercise is a Faster Way to Lose Fat:A circuit workout is quite good at building muscles and losing extra pounds. This workout usually consists of squats, push-ups, sit-ups, and lunges. This work out increases body endurance along with fast fat burning. It sheds excess fats up to 30% more than conventional exercises. A circuit workout is based on high-intensity activities so do when there are no health issues. Always, give a few seconds break between each workout in the circuit. Other exercises that help to lose weight quickly are swimming, cycling, crunches, and Zumba.
How to Burn Fat Naturally?
- Add fat-burning foods in the diet.
- Do fat-burning exercise at home rather using gym equipment. Check post,'Top 10 Best Fat Burning Exercises - Fat Burning Workout at Home' for more information on exercise that helps to burn fat naturally at home.
- Catchin in green tea breaks down fats. Taking green tea before workout or exercise boosts fat burning up to 17%.
- It's better to walk or cycle to work.
- Drink at least 8 glasses of water per day.
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