There is no shortage of suggested ways to lose weight—sometimes even drastic amounts of weight—however, many of them will leave you hungry, frustrated, and more than likely back at your original starting weight. Highly restrictive diets, extreme calorie deficits (when not supervised by medical professionals), or brutal exercise regimes may seem like an effective way to drop the pounds, but these methods are short-term solutions that will fail.
Instead, proper weight loss should focus on gradual calorie deficits, lifestyle changes— like standing while you work, and avoiding certain foods—and moderate, consistent exercise schedules.
If you’re looking for ways to supercharge your fat loss without doing anything unhealthy, try these tips.
1. Limit sugars and starches
Did you know that you are not supposed to get any added sugar in a day? Refined sugar in the form of sucrose is the main ingredient in things like candy, cake, and processed foods and it serves no healthy purpose in our bodies except to increase our risk of Type 2 diabetes and heart disease. It also makes you gain weight. Starches (simple carbs) are processed by our body as sugar and used as fast fuel and can promote weight gain as well. Cutting carbs and sugars will help lower insulin levels, which allows your kidneys to shed excess sodium and water. When you cut back on these two ingredients, your body will shed both water weight and fat.
That being said, you should limit carb intake, not cut it entirely. Try consuming complex carbohydrates, which will keep you fuller longer and act as a healthy fuel source for your body.
2. Eat more lean protein, fat, and vegetables
Healthy fats, protein, and vegetables all play an important role in a healthy, balanced diet. This is made even more abundantly clear when you are attempting to lose weight.
Protein will keep you feeling full longer and will also boost your caloric burn, since it requires more energy to digest protein than carbs. Healthy fats like coconut oil, avocadoes, animal fats, and full-fat butter all help increase satiety and equalize blood sugar.
3. Take supplements
Getting enough protein, vitamins, and greens can be difficult for some people. Whether it’s because you find it hard to consume the recommended 0.36 grams per pound of body weight, or because you live a busy lifestyle, you can help boost your fat burning power by taking supplements, like those from toptenselect.com.
4. Build muscle
Along with cardio, building muscle is an important part of fat loss. Aerobic exercises definitely help burn calories, but too much cardio can actually weaken you and cause muscle loss. Instead, balance cardio with weight lifting to increase your muscle mass. The more muscle you have, the more calories you will burn.
5. Get solid sleep
You should aim to get about 7 hours of sleep each night to maximize your weight loss results. Consistent, solid sleep has been shown to help with weight loss attempts. This is believed to be because of the reduction in the stress hormone cortisol. To get better sleep, limit your intake of caffeine after mid-afternoon and reduce your alcohol intake, which can make your sleep uneven.