If you’re planning to lose weight, then it’s natural for you to want to yield quick, yet safe results. However, it is often said that it’s not advisable to go through fad and unsafe diets. This is because even though they tend to produce results, these results are often short-lived and usually don’t last long. Moreover, restricting your food intake will also result in slowing down your metabolism. This, in turn, results in you burning off muscle tissues as well.
It is actually possible to lose at least three pounds per week safely at home by following a healthy diet, not the unsafe ones, and performing plenty of exercises. If you are looking to lose weight fast and safely based on scientific research and experience, you’ve come to the right place.
Without further ado, let’s begin.
Reduce Your Sugar and Starch Consumption
Foods rich in sugar and starch tend to secrete insulin the most, which plays the role of a major fat storage hormone inside your body. If you have low insulin levels, then it will be easier for fat to get out of your fat storage, thereby allowing your body to burn more fats instead of helpful carbs.
Furthermore, low insulin can also assist your kidneys in getting rid of excess water and sodium from your body, resulting in the removal of bloating and excessive water weight. Shunning starches and sugar can also increase your appetite which results in your meals being evenly stretched out throughout the day which also aids in the weight-loss process.
Lessen Your Calorie Intake Gradually
When trying to shed stubborn fat, making huge cuts in your calorie intake is not the answer. Note that such a move may just cause you to be in starvation mode, resulting in lowering of your metabolism and difficulty in burning excess fats. To ensure that you still have a healthy metabolism and to ensure your body burn fats optimally, calorie reductions should be smaller and not sudden. Ideally, it should be done gradually with a slight decrease every passing week.
Incorporate HIIT (High-Intensity Intervals Training)
This form of exercise requires you to alternate between a short period of high-intensity bursts with timely rest in between. Such exercises will let you achieve more satisfying results in a far lesser time. One such example you can easily implement in your day-to-day life is skipping rope. However, make sure you ease into it and be sure to warm up prior to each interval. Try beginning with low or moderate intensity cardio especially if you’re just starting off or if you feel that you’re not in the optimal condition or shape. Before any physical exercise, do make it a point to ask your doctor as well whether it’s safe for you to do it.
Drink Cold Water
Several researchers and studies have revealed that drinking just six cups of cold water a day can help raise resting metabolism by about 50 calories daily on a daily basis which is enough to shed five pounds in a year, with essentially zero efforts put in. This increase may result from the work it takes to heat the water to body temperature.
Eat Healthier Fats
Try and incorporate healthy proteins and healthy fats in your daily diet. Increasing your intake of good and healthy fats will stimulate fat loss while also helping you build muscle and recover from your workouts faster. The healthiest fats are the polyunsaturated ones. One such example is Omega-3, which you can get from various nuts and fish like salmon, cod, tuna etc. There are also the monounsaturated fats, like those found in fish oil, egg yolks, olive oil and peanut butter.