How to lose weight fast, follow these 10 Simple steps and I promise you, you will get back in the shape that you’ve always desired in no time.
Don’t forget to subscribe for more health videos aimed to improve your life, without further or do let’s jump straight to it There are many causes of weight gain but these are the most common ones:
1.Consuming more calories than your body can burn in a day
3. Not getting enough sleep and rest 4. Eating junk food 5. Skipping breakfast 6. Stress. Here are some of the tips to lose weight
1. Consume the right amount of carbohydrates:
When we eat carbohydrates more than what our body can utilize, the excess carbohydrates get converted to fat.to figure out the right amount of carbohydrates is very simple, all you have to do is: Just find out of your weight in kilograms and add 10 to it. These are roughly the amount of carbohydrates one should eat to shed extra kilos. For instance, if my weight is 60 kg, I should be eating around 70 grams of carbohydrates per day to lose fat. Now when I said carbohydrates, I meant complex carbohydrates. Complex carbohydrates are basically whole grains. They are high in fiber and promote the reduction of fat. Some of the complex carbohydrates sources are whole wheat, brown rice, oats, sweet potato etc. On the other hand, simple carbohydrates like refined flour, white rice, white bread, white potatoes spike the blood sugar levels and increase fat.
2. Increase the protein intake:
Protein not only helps in muscle building but also reduction of fat. Protein has a complex structure. When we eat protein, the body takes time to break it down. As a result, we feel satiated for a longer period of time. This is a great way to reduce junk food cravings.
How much protein should you eat every day?
If you do not work out, you should still be eating protein (in grams) at least equal to your body weight (in kg). And, if you workout you should eat double the protein (in grams) equal to your body weight (in kg).
For instance, if my weight is 60 kg, I should anyway be eating 60 g of protein per day. And if I work out, I should be eating around 120 g of protein. Some of the best protein sources are egg whites, chicken breast, fish, low-fat paneer, black beans, chickpeas, black chana, lentils, soy chunks etc. 3. Eating healthy fats is necessary :
I have seen people who stop eating healthy fats thinking that it will make them gain weight. No! That’s not true. Remember, good fat cuts the bad fat. Moreover, the body requires the daily dose of fatty acids. One should eat around 50-70 grams of healthy fats per day. So make sure you include healthy fats like almonds, cashews, walnuts, peanuts, peanut butter, flax seeds into your diet. 4. Include raw vegetable salad:
This is extremely important to cut the lower belly fat. Include at least one serving of raw vegetable salad before lunch, dinner or both. A raw vegetable salad may comprise of carrots, cucumbers, cabbage, beetroots etc. The best time to have a salad is half an hour before a meal. 5. Start using cooking sprays: Since long we have been using too much oil for cooking. When oil burns, it gets converted to bad fat. Using a cooking spray will reduce your daily oil intake significantly. Zero calorie cooking sprays are easily available in the market these days. You can order them online as well.
6. Switch to low-fat dairy:
The dairy products are loaded with saturated fat. Our body does not need more than 15-20 grams of saturated fat per day. Hence, it is advisable to use low-fat versions of milk, curd, cottage cheese, and other dairy products.
7. Drink enough water:
Practice drinking 3 liters of water. Drink water in between the meals and not with meals. Water keeps the metabolism up which helps in the reduction of fat.
8. Do not skip breakfast:
Most Studies has shown that skipping breakfast may make you gain weight. When we skip breakfast, the body craves for more food throughout the day making us eat more than what we should. Why just breakfast, I suggest you not to skip any meals. Starvation isn’t the way to lose weight. Coming back to breakfast, instead of skipping it, keep it heavy and balanced.
9. Sleep Enough
Science has confirmed time again that lack of proper rest can affect your waistline. Sleep deprivation triggers the brain in such a way that the body craves for more food but then does not process it efficiently. Make sure to have a sound sleep of 7-8 hours.
10. Workout: Regular exercise isn’t necessary but, it surely helps speed up the fat loss process. Weight training helps but your focus should be on cardio.
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