Are you preparing for an important event or planning to hit the beach this swimsuit season? If you’re looking to shed pounds quickly and safely, you’ll be glad to know that it’s achievable.
In addition to helping your clothes fit better, weight loss can also benefit your overall health by improving your blood pressure, cholesterol levels, and reducing your risk of diseases such as diabetes and cancer.
It can boost your energy levels, enhance your mood, and make daily activities easier to manage.
If you’re ready to start losing weight, you’re not alone. Here are eight effective ways to shed those pounds quickly, without the need for weight loss pills.
1. CUT YOUR CARBS
It’s no secret that foods with too many simple carbohydrates are bad for your body. It’s also no secret healthy eating and changing out your certain food intake can help overall.
Refined carbs don’t contain any redeeming qualities such as fiber, vitamins, and minerals. These include white bread, white rice, pastries, soda, and snacks.
Too many carbs can increase your risk of heart disease and diabetes. They can also cause serious swings in your blood sugar levels, which encourages overeating.
Consider replacing refined carbohydrates with whole grains. These are packed with vitamins and minerals, including Vitamin B and iron. Whole grains can also help you keep disease away.
Simple substitutions can help a lot. Consider, for example, swapping your white rice for brown rice. Or wake up to some whole wheat oatmeal instead of sugary cereal or a pastry.
You may be tempted to overdo it on the pasta or dessert at night. And you may be surprised at how easy weight loss is simply by keeping your portions smaller.
You can try using smaller plates for meals or avoiding going back for seconds unless it’s a special occasion. Your heart and your waistline will thank you.
2. EAT MORE FRUITS AND VEGGIES
Fruits and veggies are naturally low in fat and calories. They will fill you up without causing you to pack on the pounds. They are also rich in essential nutrients, including fiber, vitamins, and minerals. Some vitamins, like Vitamin D, can help you shed pounds by keeping your hormone levels in check.
If you’re not inclined to grab a celery stick or munch on some spinach, consider making healthy smoothies for breakfast or lunch. Use some yogurt, which is high in protein and good for your digestive system.
3. PUMP UP THE PROTEIN
Lean protein is low in fat, and it can make you feel full so you’ll lose weight quickly. Great sources include chicken and turkey breast.
You can also benefit from white, flaky fish like cod or halibut. These are also high in Omega-3 fatty acids, which can fight inflammation, cancer, and autoimmune disease. They can also help you ward off anxiety and depression.
Consider swapping out your creamy pasta dish or whole-wheat pasta with salmon. You’ll feel fuller faster and get the nutrients your body is really craving.
Healthy snacks like nuts, hard-boiled eggs, or turkey roll-ups are delicious and won’t pack on the pounds. You’ll be surprised at how quickly you’ll shed the pounds once you start being proactive about your eating.
4. MOVE AROUND
An inactive lifestyle can make you more than just tired. It can also lead to hormonal imbalances, depression, heart disease, and other long-term effects.
If you’re not used to moving around during the day, start with a little walk around your office floor or home after each meal. Your job may require you to do a lot of work at a desk. Yet today, options like standing desks and office gyms make it possible to get a little activity even while your daily life requires sitting.
If you take the stairs instead of the elevator, you’ll burn .17 calories per step. You’ll be surprised at how easy it is to shed some pounds by making a few simple changes to your lifestyle.
5. DON’T DRINK YOUR CALORIES
Sugary drinks like fruit juice, hot cocoa, or sweetened iced tea can make you pack on the pounds without feeling full and may add to the belly fat. Opt for water, flavored seltzer, or unsweetened coffee instead.
6. EAT MORE SLOWLY
You may be tempted to eat quickly, especially if you have a busy life or a stressful job. The problem with this habit is that you may not realize that you are full, so you might take in more calories than your body needs.
Chewing more slowly can help you decrease your calorie intake. You’ll also produce more hormones that lead to weight loss.
7. SLEEP WELL
Research suggests sleep-deprived individuals are 55% more likely to become obese. Sleep deprivation can affect your body’s natural hormone control of your appetite. Moreover, the more sleep you get, the more health benefits your body gets.
If you want to shed some pounds, consider amping up your zzz’s. Make sure you have a relaxing nighttime routine, so you fall asleep fast and get between seven to nine hours of sleep each night.
8. BRUSH YOUR TEETH
Some folks have found brushing their teeth after meals can be helpful. It makes food taste unappetizing, and you’ll be less likely to reach for a snack.