When it comes to weight loss, it can seem to be a daunting task in a world of desk jobs and seldom activity. But, if done right, it can be pretty simple and fast. Here are some of our tips to lose weight FAST!
1. Calorie Deficit
First, what is a calorie deficit? A caloric deficit, in nutrition terms, is taking in less calories than your body burns off. For example, the average calorie needs for an adult is 2000kcal per day. By reducing that amount of calories your body has no choice but to use stored calories, in the form of fat. This can be further accelerated with exercise.
Depending on how many calories you reduce your intake by, you could lose up to a kg per week if done properly. A 500 calorie deficit per day is a great place to start for weight loss. Be cautious however, as we advise big calorie deficits are only done with medical supervision. Please contact your doctor for advice if you are going to do a big calorie deficit. As well as doing plenty of research on the topic prior to undergoing the diet.
2. Increase Protein Intake
Protein increases appetite-reducing hormones while also reducing the hunger hormone, ghrelin. It also helps you feel fuller for longer so your less likely to impulse snack. A good rule of thumb is 2 grams of protein for every kg of weight. This will not only help lose weight, but it will also provide essential nutrients for building muscle, further increasing fat burning efficiency. White meat and fish are great lean protein for dieting. However we advise to eat red meat in moderation.
Exercise, we all know we should do it, but we dont always get round to doing it. Its a well known fact that exercise is vital to health. It tones our body, strengthens our heart and muscles, keeps us fit, improves blood circulation, lowers blood pressure and so much more! It also burns a LOT of calories, it can provide leeway in a diet as if you exercise, allowing you to eat more while also losing fat. Incorporating cardio and weight lifting into your exercise regime will shred off pounds in no time!
4. Vitamin B Complex
The Vitamin B complex is a group of water-soluble vitamins, meaning they are passed through the body to the tissues, however they cannot be stored in the body like fat-soluble vitamins so must be taken in adequate amounts daily. Vitamin B plays an important role in the body, one of those being converting the food into energy and converting fat into energy for the body to use.
Supplementary Vitamin B complex tablets may be necessary for some people, such as vegans, because vital fat burning vitamins like vitamin B12 can only be found in animal foods as they are the only natural source of vitamin B12. Not to worry however, many foods are vitamin B12 fortified.
5. Avoid Processed Foods
Processed foods are everywhere in the current day, and they are hard to get away from as they are more appealing and tasty than natural foods. But a processed diet can have serious consequences, high blood pressure, high cholesterol, weight gain, heart disease, diabetes and even obesity! The reason processed food is so bad is because they are often loaded with sugar, fats, sweeteners and sodium to make them more appealing and it can be easy to get hooked.
Replacing processed foods with whole foods, fruit and vegetables will tremendously increase weight loss, while reducing risks for diseases and improving overall health and quality of life.
6. Drink Lots Of Water
Water is essential to weight loss, Drinking plenty of water boosts your metabolism, allowing you to burn more calories faster. It also cleanses your body and suppresses hunger by filling your stomach. Whenever you feel a little hungry, drinking some water will help suppress it, helping you to avoid overeating and impulse eating.
Drinking water also stops your body from retaining water so you hold less water weight and look less bloated overall. Water can be consumed in many ways, like drinking tea. It doesn't just have to be plain bottled water, mix it up!
7. Eat Plenty Of Dietary Fiber
Fiber is great for weight loss because it makes you feel full even though fiber is low in calories. Meaning you are less likely to over eat. Not only that but fiber has many more benefits such as improving digestion and preventing constipation.
The daily recommended intake for dietary fiber based on a 2000 calorie diet is 25g. Great sources for fiber include: vegetables, fruit, nuts, whole grain foods, beans, seeds, legumes and lentils.
8. Eat Your Breakfast!
Breakfast is known as the most important meal of the day, and for good reason. Breakfast replenishes glucose to get you ready for the day after 'fasting' through your sleep.
Breakfast foods are also usually packed with important nutrients that we are unlikely to compensate for later in the day, causing imbalances. Eating breakfast will also prevent excessive snacking throughout the day to make up for the nutrients lost.
9. Get Your Daily Dose Of Caffeine
Caffeine increases your metabolism while also making you more energetic helping to push you through rigorous exercise. It can be a great tool for weight loss if used appropriately.
The best way to intake caffeine is by drinking tea or coffee. We do not recommend energy drinks as they are full of artificial sweeteners and sugars and can cause the dreaded 'caffeine crash'. Consume caffeine in moderation.
10. Chew Slowly
Chewing slowly significantly improves fullness satisfaction while eating less food and also burns more calories during digestion. Taking the time to enjoy your food can really benefit your weight loss, by eating slow you end up eating less food while also satisfying your hunger for longer than if you were to gobble it down. Do not rush your food!