Health is a state of physical, mental, and social well-being. It revolves around adapting to a healthy diet and an active lifestyle in the long run. Consider regulating your dietary habits if you want to embark on your weight loss journey. Besides consuming a diet deficient in calories, you must exercise regularly.
It helps cut down your calorie intake and enhances the breakdown of fats. Also, consuming foods with low glycemic index and high dietary fiber content might accelerate the weight loss process. Here are the effective strategies that can enable you to experience weight loss faster.
1. Stick To a Balanced Diet
Did you know that a balanced diet is the key to long-term health and nourishment? This holds for your weight loss journey and holistic well-being as well. For all the fitness enthusiasts out there, a well-regulated diet can be quite beneficial. You might want to include raw fruits and vegetables in your diet. Also, stick to the ideal portion of carbohydrates, proteins, and fats to meet the daily requirements.
WHO suggests including legumes, nuts, seeds, and pulses in the diet for maximum nourishment. Along with this, the quantity of fats should be less than 30% of your total nutritional intake for optimum weight loss. You may consider getting a personal weight loss coach if you fail to see positive results.
2. Stay Active & Flexible
Another effective strategy to lose weight is regular exercise and an active lifestyle. You can include an exercise regime to burn more calories. Also, it helps eliminate the excess calories you consume in your daily diet. An active lifestyle involves aerobic exercises like brisk walking, running, or cycling. You can opt for the exercises that suit your schedule and timing.
Experts reveal that adhering to 30 minutes of physical activity that increases your heart rate up to 150 beats per minute can greatly help. This is because it helps increase the basal metabolic rate and may significantly increase your calorie breakdown.
3. Set Meaningful Goals
Most people underestimate the weight loss process and may set almost impossible targets. That’s where it gets difficult to achieve even small results in the long run. Before starting your weight loss journey, you must determine your body mass index. Further, set the goals to achieve a 5 to 10% reduction in body weight.
This helps ward off the risk of lifestyle disorders and can promote long-term health. Also, try breaking down the ultimate goal into small, achievable tasks one day at a time. Such measures can contribute to a sense of accomplishment and help achieve the desired results.
4. Eat More Protein
Did you know that consuming around 20 to 30% protein in your diet can nourish your body? A high-protein diet is beneficial in multiple ways. It helps promote muscle development, can enhance muscle healing, and encourages the breakdown of fats.
Also, consuming a significant amount of protein can increase the levels of satiety hormones in your body. This results in a reduced calorie intake and may speed up the lipolysis process. All these changes sum up to a reliable and consistent weight loss.
5. Reduce Your Sugar Intake
Another effective way to lose weight is to reduce your intake of processed sugars. There’s no doubt that refined sugar contributes to a significant increase in your calorie intake. Also, it may predispose you to many lifestyle-related issues like diabetes, cardiovascular diseases, and stroke. All you need to do is find a reliable replacement for your sugary drinks and foods. Not only will it cut down the amount of calories you consume, but it also makes you lose weight faster.
6. Try Intermittent Fasting
Most people consume their meals at odd hours and unsuitable times. Another common reason for weight gain is consuming meals or snacking at midnight. You can try intermittent fasting, which involves fasting for 16 hours straight. Further, you can eat your meals during the 8 hours. This facilitates easier digestion, enhances the fat-breakdown process, and can make you feel more energetic. On top of this, intermittent fasting is a proven method to shed off the extra pounds and feel more confident.
“Everyone’s metabolism is unique,” asserts Mia Dige, a Metabolic Coach and Personal Trainer at Lumen.me. “And its ability to switch between utilizing glucose and fatty acids as energy sources might differ.”
During a fasting state, your body transitions from relying on glucose to using stored fat as its primary energy source, marking a metabolic shift from carbohydrate to fat burning. While fasting, your body still requires energy, sourcing it from stored glycogen and body fat due to the absence of food intake.
Here are some common inquiries about Intermittent Fasting for Women:
Is intermittent fasting beneficial for women’s health?
Intermittent fasting can aid in hormone balance crucial for initiating weight loss and offers additional benefits such as reduced inflammation and improved heart health. However, it primarily focuses on adjusting eating times rather than emphasizing diet quality, which is integral to a healthy lifestyle. Studies have shown that intermittent fasting combined with calorie restriction is effective for weight loss and cardiovascular protection in obese women. Therefore, overweight or obese women can benefit from intermittent fasting, although it’s important to prioritize the timing of eating over the specific foods consumed. Consequently, some individuals may not achieve optimal diet quality when following intermittent fasting.
7. Include Fiber In Your Diet
Do you consume enough dietary fiber in the form of salads and lentils? Research reveals that eating more fiber can amp up your weight loss process. Also, it instills a sense of fullness and might keep you from eating too much. This is because fibers can increase the duration of stomach emptying and help release satiety hormones.
Hence, you end up feeling full for a long duration. On the other hand, dietary fiber can increase the amount of gut bacteria. Such bacteria help with a smooth digestion and assimilation process. These changes can help reduce the chances of obesity and nourish your body greatly.
Bottom Line
Losing weight can be quite tricky and daunting at the same time. It revolves around a well-regulated diet and a high level of physical activity. If you’re all set to shed off the extra pounds, you might want to find out the effective tips and tricks. You can start with setting daily as well as long-term targets that help lose weight.
Also, try to include more fiber and protein in your diet. You may consider intermittent fasting to cut down your calorie intake and regular physical activity. Such changes lead to faster weight loss and help maintain the same in the long run.
