Are you searching for different ways to start losing weight? Maintaining a healthy weight according to your average Body Mass Index (BMI) range is vital for well-being.
Many quick weight loss tips exist over the internet that seems attractive and may gain your attention but are not safe to follow. Some of these tips claiming to lose weight instantly in a few days may include drastically cutting back on food and calories. These unsafe methods are usually combined with intense exercises that result in early burnout.
It would help if you also remembered that losing weight too quickly can lead you to regain it and cause adverse health effects like muscle loss, gallstones, etc. Hence, you should follow a safe and sustainable weight loss routine to get in optimal health. Here are some simple steps you can incorporate into your daily life to lose big weight but in a healthy way.
Drink More Water
Water is the major component of our body composition, and when consumed, it plays an essential role in preserving bodily functions. It protects vital organs, takes part in almost all metabolic processes, and replenishes overall health.
Not drinking enough water can result in dehydration, leading to deteriorating health symptoms like headaches, irritability, fatigue, polyphagia, lack of concentration, impaired bowel functions, etc. Water also has a vital relationship with weight. An appropriate daily water intake provides enough hydration while aiding in weight reduction and maintenance.
Lowers Calorie Intake
Consuming water before meals acts as an appetite suppressant. According to research on the middle to older subjects, a pre-meal intake of 500 ml of water led to reduced calorie intake and early satiety. The calorie intake was reduced by almost 13 percent in these subjects. Drinking water routinely suppresses appetite and reduces weight.
Increases Burning Of Calories
Several kinds of research have been conducted on the effect of water on resting energy expenditure. A 25 to 30% increase in resting energy expenditure was observed in children and adult subjects after drinking 0.5 liters of water per day. This increase in resting energy expenditure aided in burning around 23 calories in adult subjects, proving effective for modest weight loss.
Improves Digestive System
Drinking water before meals helps break down nutrients for better absorption, providing benefits of the consumed food while reducing extra calorie intake to start losing weight. It also aids in softening stools and prevents constipation and bloating.
Enhances Metabolic Rate
Consuming water in an adequate amount results in an enhanced metabolic rate. It helps flush out toxins from the body and makes you feel energetic during challenging workouts.
Water also takes part in burning fat. The process of lipolysis requires water for the hydrolysis of fat molecules into glycerol and fatty acids. It causes a decrease in overall body fat, leading to a healthy weight loss.
Moreover, ingesting room temperature or cold water causes water-induced thermogenesis. This process increases metabolic rate, helping burn calories for weight loss by increasing core temperature.
How Much Water Should You Drink?
Generally, drinking 2 liters of water is recommended per day for healthy weight loss. However, this amount can vary depending on age, body size, activity level, health status, and temperature and humidity levels.
Although water is a natural and calorie-free way to reduce weight, you should not overconsume it. Overdrinking water can lead to water intoxication, also known as hyperhydration or water toxemia, causing a disturbance in the brain’s functioning. Therefore, you should only consume water to quench your thirst rather than fill your stomach with it.
Cut Out Sodas And Fancy Lattes For Zero Calorie Sodas And Black Coffee
Beverages like sodas and fancy lattes are high in sugar and have no nutritional value. Consuming such high-calorie drinks is a culprit for obesity increasing worldwide.
According to research, a single serving of sweetened fizzy drinks per day is associated with a 0.48 kg increase in weight per year. Moreover, when prepared with high-fat milk and various syrups and sweeteners, fancy drinks can cause you to gain weight.
Therefore, cutting back on high-calorie sodas and fancy coffee is an excellent approach to weight loss. You can also opt for zero-calorie sodas and black coffee instead of infrequently drinking the sweetened high-calorie ones.
Although these zero-calorie drinks still have no nutritional value, the absence of sugar and calories can help you maintain weight if appropriately consumed.
Cut Out Random Snacking
While snacking in between can be good for preventing cravings and overeating meals, it has a downside. Many snacks are packed with additives, preservatives, and sugars, causing them to be high in calories. Randomly eating such snacks in large portions can cause you to gain weight.
Instead, you should opt for healthy alternatives like fruits, greek yogurt, lean meats etc., to lose weight if you feel like snacking. Additionally, snacking at a random time when you have already had your meal can increase your calorie intake, leading to weight gain.
Make Sure To Start Eating More Proteins
Adding protein to your diet is an excellent approach to start losing weight. Consuming proteins through animal or plant sources or supplements can provide an adequate amount for essential functions.
Various studies have revealed dietary protein intake to be related to sustained satiety. Hence, a reduction in appetite causes a reduction in calorie intake, leading to healthy weight loss.
Besides keeping you full, proteins provide energy, boost metabolism, and balance hormone production and function. Hence, they make it easier to burn calories, loose body fat, and maintain weight.
Get A Good Night’s Sleep
Lack of adequate sleep can cause you to gain weight. Several studies have correlated poor sleep schedules to increased appetite. Less sleep disrupts the proper release and function of appetite-regulating neurotransmitters like ghrelin and leptin. Dysregulation of these neurotransmitters causes an increase in hunger, leading to extra calorie intake and weight gain.
Another adverse effect of less sleep is the spike in cortisol levels and the development of insulin resistance. This imbalance of hormonal function slows the breakdown of food for energy. Hence, it causes you to feel lethargic and slows down your weight loss journey.
How Much Should You Sleep?
In general, a proper 8 to 10 hours of sleep per night is recommended for achieving weight loss results. Proper sleep can make you feel energetic while assisting in maintaining dietary intake.
Losing weight is a long process and does not occur easily. Never look for shortcuts to start losing weight, as they can have more negative outcomes than positive ones. You can observe promising results by going one step at a time and staying consistent with small and simple changes in your lifestyle. Having a nutritious diet and setting a proper daily routine will undoubtedly help start losing weight and maintain overall health.
Michael is an online fitness coach and writer for the Fitness Report from the Greater Vancouver Area. He has been working out and studying nutrition for 10 + years and loves helping individuals get back into shape!