Most people want to lose weight but they get tired of continuously going on diet, losing weight, and then gaining it again. You have probably tried several diets and failed simply because you are either told to starve yourself or you are told to eat boring food. Boring food and starvation are simply not sustainable!
Also, if you manage to stay on a starvation diet, you will lose weight but look scrawny because of poor health. You want a way to lose weight fast while feeding the body adequately to maintain good health.
Easy Ways to Lose Weight
1) Reduce or Eliminate Sugars and Refined Starches
Reduce the intake of sugars and refined starches if you want to lose weight fast. Weight is a numbers game. When you take in more calories than you use every day, the body stores the excess calories as fat. It is therefore important to cut down on the refined starches and sugars that supply those calories. Avoid processed potatoes, fruit juices, sugary sodas, candy, white bread, rolls, cakes, cookies, white rice, pasta, and many other refined starches and sweets.
The problem with starches and sugars is that they quickly turn to glucose and cause a spike in blood glucose levels. That prompts the body to produce insulin which will help the sugars to be used by the cells. Too much sugar or starch means the body produces lots of insulin, it quickly processes the blood glucose and causes a dip in blood glucose levels. As a result, you feel hungry too soon and you end up eating again, possibly unhealthy calorie-loaded snacks. Frequent sugar highs and lows lead to diabetes while you gain weight.
When you cut down on sugars and starches and eat other foods, you get low levels of blood glucose which are released slowly. The low levels of glucose require low levels of insulin to be produced and therefore you maintain a steady level of blood sugar and you do not feel hungry too soon. (McClernon & others, 2007). As a result, you do not eat unnecessarily and you stop gaining weight.
When you cut down on sugars and starches and eat other foods, your body cannot find sufficient glucose to burn for fuel and it burns fat for fuel. That is when you lose weight fast. It is quite possible to lose up to ten pounds in the first week of restricting starches and sugars.
If you keep it up, you continue to lose weight on autopilot. The added bonus of restricting sugars and starches is that your pancreas stops working in emergency mode and they have time to recover, preventing the development of diabetes.
2) Detoxify the Body
Detoxification is one of the many ways to lose weight. Detoxify the body to lose weight fast. If you have not detoxified in the last ten years, you have accumulated a lot of toxins from pesticides, antibiotics, hormones, chemicals in processed foods, personal care products, and many other sources. Most of the toxins are stored in fat and they make losing weight difficult. If you are chronically constipated, you might accumulate up to 25 pounds of dried up feces in your colon. Some of the toxins make the body acidic and you tend to retain fluids. To lose weight fast, detoxify as follows:
a. First, do a herbal colon cleanse or colonic irrigation. Some people have reported that they lost up to 20 pounds as a result of colon cleansing as they got rid of dried up or decaying fecal matter. That is a significant weight loss. The cleansing kick-starts your metabolism and improves your digestive tract health.
b. Eat fiber-rich whole plant foods that will keep your colon clean. See below.
c. Do a liver cleanse. Besides removing toxins from your body, your liver has hundreds of other very important roles. When it is overworked, toxic residues can build-up, resulting in inflammation of various body parts. A toxic liver also causes fat to build up, especially around the abdomen. No matter how much you try, you never lose this fat till you detox your liver. There are herbal teas that you can take that help the liver and the kidneys to flush toxins out of the body. Try ginger root tea, orange leaf tea, peppermint leaf tea, licorice root tea, and hawthorn berry tea to clean the blood, the liver and the colon. The result is weight loss.
3) Eat More Protein, Fats, and Vegetables
Protein, fats, and vegetables will help you to lose weight fast while providing you with adequate nutrients.
If you eat animal-based food, your protein source remains meats (chicken, beef, pork, lamb), eggs, dairy, fish, and seafood. If you are vegan, your protein source is legumes, soy products, nuts, seeds, whole grains and many combinations of vegetables. A high-protein low carbohydrate diet boosts metabolism by 80-100 calories every day. (Johnston, Day and Swan, 2002). The high-protein diet keeps you full longer and reduces cravings by 60%. You automatically eat less and lose weight fast. (Leidy & others, 2011).
Eating a variety of vegetables, legumes, nuts, seeds, fruits, and whole grains provides much-needed nutrients such as vitamins, minerals, antioxidants, essential fatty acids, and other phytochemicals. Make sure to eat non-starchy vegetables to cut down on calories. Non-starch vegetables include broccoli, cauliflower, spinach, tomatoes, kale, cabbage, Swiss chard, lettuce, cucumber, Brussels sprouts, bell peppers, asparagus, green beans, lettuce, celery, and eggplant.
Because of fiber content, vegetables take long to digest and they keep you feeling full till the next meal. You will not crave anything between meals because the body is well nourished. Therefore, you will automatically avoid calorie-rich snacks and you lose weight. Eating healthy fats such as avocado oil, olive oil, coconut oil, and butter is one of the ways to lose weight. Avoid trans fats by all means.
4) Eat Healthy Snacks
Eating healthy snacks is one of the easy ways to lose weight. Clean out your cupboards and throw away all the unhealthy snacks in there. Replace them with healthy snacks such as raw or roasted nuts and seeds, carrots, celery, guacamole, etc. You will find that you need very little when you eat healthy snacks so you will not gain weight.
5) Drink More Water Especially Before Meals
Drinking plenty of water is one of the ways to lose weight as it prevents water retention. If you skimp on fluids, your body releases an antidiuretic hormone that causes water retention. For variety, especially in winter, drink unsweetened coffee and tea. Make it a habit to drink a glass or more of water thirty minutes before you sit down for a meal, every day as one of the ways to lose weight. One study showed that people who drink water thirty minutes before meals lose weight faster than those who do not drink water. (Dennis & others, 2010). The water makes you feel full faster and you tend to eat less food.
6) Eat Carbohydrates with High Fiber Content
If you have to buy fast foods, eat carbohydrates with high fiber content (such as sweet potatoes and whole-grain bread) as one of the ways to lose weight. Fiber slows the rate at which the body digests and uses the starch in the carbohydrates. As a result, you feel full for a longer period and release sugars at a steady pace. The soluble fiber absorbs some of the sugar and moves it out of the body, preventing blood sugar spikes. Therefore, you can maintain a steady blood glucose level until the next meal.
7) Intermittent Fasting
You can incorporate intermittent fasting in your new lifestyle as one of the safest ways to lose weight. Intermittent fasting is an eating pattern in which you go for extended periods of time without eating. We already practice intermittent fasting when we go to sleep and we break the fast when we eat upon getting up. For millennia, people fasted for longer periods either for religious reasons or due to food scarcity. Finally, scientists are catching up and discovering the benefits of the practice.
Intermittent fasting helps you to eat less on a daily basis. You lose weight fast by lowering insulin production, increasing the growth hormone and norepinephrine production which increases fat breakdown for energy. Intermittent fasting also increases the metabolic rate by between 3.6% and 14%, increasing the breakdown of fat. Burning fat for fuel helps you to lose weight.
There are many different types of protocols for intermittent fasting. The 16/8 Method involves fasting every day for 14-16 hours and having a daily “eating window” of 8-10 hours. You can fit 2 to 3 meals in that window. It can be as simple as eating dinner at 8 pm and not eating breakfast until 12 midday. That gives you 16 hours of fasting. You can drink water and non-calorie beverages during the fast.
Another intermittent fasting method is the 24-hour fast, once a week. This means, on the day that you are not going to work, you relax at home and do not eat for 24 hours. The 24 hours can stretch from dinner on Saturday to dinner on Sunday, in which case you relax at home the whole day on Sunday. If you are engaged in exercise, there is no exercise on the day of fasting.
8) Drink Coffee or Tea
If you’re a coffee or tea drinker, then drink several cups per day as the caffeine in them can enhance your metabolism by 3–11%. (Acheson & others, 1980). Better metabolism means better burning of fat leading to weight loss.
9) Eat Your Food Slowly
Eat your food slowly and enjoy it. This will make you feel full even when you have not eaten much. Eating fast makes you gain weight over time because you can eat too much before the body releases the satiety hormones. Apparently it takes 20 minutes for the body to suppress the hunger hormone called ghrelin and to release the anti-hunger hormones cholecystokinin (CCK), peptide YY (PYY) and glucagon-like peptide-1 (GLP-1). These hormones relay messages to the brain that you have eaten and the body has nutrients. This reduces appetite and makes you feel full. (Spitzler, 2016). Therefore, develop a new habit of eating slowly as one of the easy ways to lose weight.
10) Take Apple Cider Vinegar
Apple cider vinegar reduces blood sugar levels so you can easily lose weight if you take it daily. It contains acetic acid, which has been shown to reduce the accumulation of abdominal fat in a study that involved animals. (Kondo and others, 2009). Add some apple cider vinegar to a two-liter jar of purified water and drink it all day. Make it part of your lifestyle.
11) Get Sufficient Sleep
If you want to lose weight fast, make sure that you get sufficient sleep every night. Reduce the noise in your bedroom, go to bed early and stay in bed as long as possible. Insufficient sleep is linked to drastic weight gain and even obesity in both children and adults. A review of a number of studies on the effect of sleep on weight gain found that people with short sleep duration weigh a lot more than people who get adequate sleep.
In fact, inadequate sleep is one of the strongest risk factors for obesity because of the way it affects appetite, physical activity, thermoregulation, and metabolism. Poor appetite regulation leads to the intake of too much food which includes too many calories. You do not want that!
12) Manage Your Stress
One of the easy ways to lose weight fast is to manage stress. You may not help to be under stress but you can manage it to reduce its impact on your health. Get out of the stressful situation or find a resolution for the problem. That may mean moving house, finding an assistant at work, breaking up with your partner, divorce, job transfer or changing jobs.
Even better, change the way you react to situations. Some situations are stressful simply because you make them matter, and they can cease to be stressful if you change the way you view them. Without stress, your adrenal glands will stop producing cortisol too often and your metabolism will go back to normal. You will see your weight going down. Stress management is definitely one of the easy ways to lose weight.
Stress causes weight gain, according to a 2007 obesity study involving 2,000 adults that quantified exposure to chronic stress by looking at cortisol concentrations in the hair. When you are stressed, your body releases the stress hormone cortisol, which slows down your metabolism, interfering with the burning of calories, leading to weight gain. Stress also causes physiological changes in the body that cause cravings and changes in eating habits.
You end up eating for comfort whenever you are angry, sad, frustrated or stressed. The commonest foods that you might crave are chocolate, ice cream, cookies, candy, pizza and potato chips which are rich in calories and therefore cause weight gain.
13) See a Hormone Doctor
Are you really lazy or do you feel tired all the time? Have you genuinely been trying to lose weight and you do not seem to have the energy to exercise? Have you tried certain diets and nothing is working? You might have a hormone imbalance problem! See an endocrinologist who will test your thyroid gland, the adrenal gland, and other glands to see if they are working well. If the doctor finds a problem with the glands, he/she will give you medication to correct it. You will gain your energy back and you will begin to lose weight. If the endocrinologist says the glands are working fine, maybe it is time to try hypnotherapy!
14) Weight Loss Hypnosis
Are you looking for easy ways to lose weight? If you have an unhealthy relationship with food and you tend to over-eat and cannot resist a detour to a fast food joint, try weight loss hypnosis. The hypnotherapist speaks directly to your subconscious mind, making positive statements about your ability to control yourself around food, your self-confidence, your love for exercise, and that you are full after a small portion of food. He/she may make other positive statements depending on your emotional wellbeing.
As a result of the hypnosis sessions you:
a) Release self-limiting beliefs.
b) Release unhealthy emotions that are making you over-eat.
c) Have a change of attitude towards food.
d) Eat smaller portions of your favorite foods.
e) Might even start exercising even if you did not like to do it before.
As a result of hypnotherapy, you shed excess weight and you keep losing it. There is no more dieting yo-yo or swallowing harmful weight loss pills. You have become a new person!
15) Walk or Cycle
After treatment from the endocrinologist or the hypnotherapist, hopefully, you feel more energetic and you are ready to exercise! Exercise is one of the easy ways to lose weight. As I mentioned earlier, weight loss is a numbers game. You have to burn more calories than you take in in order to lose weight. Therefore, you will want to engage in some form of exercise. It may not be easy to find time to go to the gym, but there is a form of exercise that is easy to do that does not need any special gear.
That is walking! Incorporate walking into your daily routine. Download an app on your smartphone so that you can count your steps daily. Alternatively, buy a pedometer. Set a daily target and make sure you have your phone or pedometer on you at all times. Then:
1) If you have to catch a bus to and from work, walk to a bus stop that is further from you.
2) At lunchtime at work, take a 5-10-minute walk.
3) When you have to go to the shops, walk instead of driving.
4) If you have to go upstairs or downstairs, use the stairs instead of the elevator.
5) Get the type of dog that needs regular exercise. It will force you to take a walk daily.
6) While watching television, try to fit in small bouts of exercise during the television commercial, e.g. jumping jacks.
7) Run-on the spot while watching your favorite television program.
You will be amazed by how many steps you take daily without really noticing. Use these charts to convert your steps to calories burned. Alternatively, buy a bicycle and cycle to and from work. Cycling is a lot of work that burns calories. At the same time, you save money that you used to spend on fuel or bus fare. The average person burns between 450 and 750 calories for every hour of cycling. Therefore, cycling to and from work for two hours may mean you burn 900-1500 calories daily. The actual figure varies from person to person so use this calculator to estimate how many calories you will be able to burn. Calories burned mean weight loss! Regular cycling means weight loss and fitness. You win!
We live in stressful times with busy schedules and there is hardly any time to take care of ourselves. Few people have time to go to the gym and to prepare healthy food at home. It is quite easy to gain weight and very difficult to lose it. Under such circumstances, you need to strategize. The first prize is preparing good food at home but if you do not have time to do that, look for healthy food outlets where you can buy your meals. You can even arrange delivery services either at work or at home.
Your “laziness” may turn out to be fatigued so see a doctor rule out any hormonal problems. Work towards increasing your physical activity by incorporating walking and cycling in your schedule. Any exercise that you can do adds up and burns calories so set an achievable target and begin. If you are too busy, look for ways to delegate the work or change jobs. Your health deserves attention and weight loss is one very important step towards good health. Check out How CBD Oil Could Help You With Weight Loss