A Smooth and Simple Guide to Help You Achieving Your Health Goals
How Do I Lose Extra Weight in a Healthy and Short Time?
Sustainable weight loss doesn’t happen overnight and if it does, it’s probably self-destructive. But if you’re anxious to lose weight for a legit reason, follow these painless tips to improve your diet, streamline your workouts, and shed weight.
Weight loss missions are often started with a lot of determination and grit but soon end in a fiasco once the lethargy and indiscipline creep into our lives. Sometimes, the time calls to lose weight urgently, maybe in a month and we get anxious and confused as to what to do and how to get in shape on that short note.
Related : Best Tips for Weight Losing
Here's How You Can Lose Extra Weight?
Start Counting Calories
In addition to other lifestyle and dietary changes, begin monitoring your daily calorie intake. This will help you understand your actual calorie consumption. If you consume significantly more calories than you use, it’s time to reduce your calorie intake, as excess calories are mostly converted into fat.
Keep High-Protein Intake
Instead of skipping breakfast or any meals to lose weight, make them more protein-packed. A protein-rich meal keeps you full for a long time and prevents overeating. This also helps in preventing muscle loss if you are in a calorie deficit.
Set Reasonable and Realistic Goals
Weight loss of 0.5 to 2 pounds per week is a healthy approach. Allow yourself the time you need to reach your weight loss goal.
While it may be tempting to pursue fad diets that promise rapid weight loss, a slow and steady approach is the healthiest method for losing weight. Although fad diets may allow for quick weight loss, they are not sustainable in the long term, and once you stop following them, you often regain the weight plus more.
Do Some Exercises
Stop being a couch potato. Join a sports club. Doing activities in a group is beneficial. Joining a gym is always the right idea but when you have a group of friends with you, it becomes even more motivating. Like de-addiction courses.
There is no shortcut for burning calories- you have to exercise. In a day, aim at burning at least 300 calories which can be done by 30 to 45 mins of high-intensity exercises like jogging, cycling, or running.
Focus on High-intensity Workouts
When you alternate between periods of high-intensity exercises and short recovery periods, you burn body fat more efficiently during and after the actual workout session.
High Intensity Works Are: Like Burpees, Squat Jumps, or Straight-up Sprints.
Stay Away From Refined Carbs
You must opt for a nutritious diet over a refined grain diet any day, as refined carbs top the list of foods that cause weight gain. Replace white bread and heavily processed pre-packaged food with whole grain products like barley, brown rice, and oats.
Consume Whey Protein
A study suggests that whey protein is an affordable and accessible supplement that may help maintain muscle strength during weight loss.
The study included older adults with obesity taking whey protein in a weight loss program. Over 12 weeks, the participants attended dietitian sessions and strength training classes. Half of the participants consumed whey protein after exercise. Both groups lost weight, but those taking whey protein had improved grip strength.
Eat Whole Foods and Vegetables
Foods and vegetables have always been the preferred choices for a natural way to lose weight. They contain a lot of water and nutrients, and they are also rich in fiber. All these factors contribute to their ability to suppress your appetite. You would typically be more satisfied without the need to consume many calories.
Avoid Eating Late at Night
Do you eat late at night? Eating too late can be an invitation to obesity. It is always advisable to give enough time between eating and resting. Eating too late can limit your ability to burn calories and thus result in the storage of fat. It will also make you feel hungry all day the next day, which can further encourage you to eat more and gain more weight.
Eat Slowly
Slow and Mindful eating involves paying attention to the present moment while eating, without judgment or distractions. By being aware of your body’s hunger and fullness cues, you can make conscious food choices and regulate your food intake.
Get Enough Sleep
Sleep is often overlooked when it comes to weight loss, but it plays an important role in how your body functions. Poor sleep can affect your hormones, making you more likely to crave high-calorie foods and overeat.
Strive for 7-9 hours of quality sleep each night. To improve your sleep quality, establish a relaxing bedtime routine, avoid heavy meals and caffeine late in the day, and keep a consistent sleep schedule.
Stay Hydrated
Drinking enough water throughout the day is crucial for maintaining a healthy body and can aid in weight loss. Sometimes, people mistake thirst for hunger, leading to unnecessary snacking. Drinking a glass of water before meals can help you feel full and prevent overeating.
Aim to drink at least 3-4 liters of water a day, but if you’re more active or live in a hot climate, you may need more.
You can also hydrate with herbal teas or infused water, but it’s best to avoid sugary drinks like soda or sweetened beverages that can add unnecessary, lose extra weight.
Be Patient and Stay Consistent
Weight loss takes time. It’s easy to get discouraged if you don’t see immediate results, but remember that lasting change doesn’t happen overnight. Small, consistent actions over time add up to significant progress.
Monitoring your progress through a journal, photos, or fitness apps helps you see how far you’ve come. Celebrating small victories, such as fitting into old clothes or lifting heavier weights, keeps you motivated and reinforces your commitment to consistency.