8 successful tips for lose weight fast:
The prevalence of overweight and obesity are increasing among adults and children in worldwide. According to the 2016 WHO estimates;
- Prevalence of overweight among adults aged 18 years and over: Men- 39% /Women- 40%
- Prevalence of overweight among children and adolescents: Boys-19% /Girls-18%
- Prevalence of obesity among adults aged 18 years and over: Men- 11% /Women- 15%
- Prevalence of obesity among children and adolescents: Boys-8% /Girls-6%
Body mass index (BMI) is an indicator that is used to categories adults aged 18 years and over as underweight, healthy weight, overweight and obesity. Age is a required factor to categories children.
BMI is calculated by the body mass in kilograms divided by the body height in square meters.
BMI = weight (kg) / [height (m)]2
In adults aged 18 years and over, those who have BMI range between 25-29.9 are overweight, while BMI 30 or over are obese. Age is required to classify children and adolescents as overweight or obese.
Obesity is strongly associated with the metabolic syndrome and type 2 diabetes and also associated with several chronic conditions such as asthma, coronary heart disease, musculoskeletal disorders, certain types of cancers and pulmonary syndromes.
Overweight, obesity and other noncommunicable diseases are a result of recent changes in life style such as high consumption of energy-dense foods and low physical activities. The fundamental basis of all obesity management is promoting weight loss and preventing weight regain.
There are lots of methods to lose weight. We introduce eight successful tips for lose weight fast to get rid from overweight, obesity and other noncommunicable diseases.
1. Drink water
Over 60% of the human adult body weight is water. Water plays an important role in weight control. It is recommended that eight 240 ml glasses of water or more per day is required to drink. Don’t afraid to drink lot of water because water has no calories. It makes you feel better and healthier.
Drink a glass of clean, fresh water as soon as you wake up in the morning. Water can boost metabolism by 24-30 % up to a period of 1-2 hours. This will help your body to burn few calories, avoid from dehydration and lubricate digestive juices in gastrointestinal tract.
Drink a glass of water before you sit for meal because this can increase your metabolism by 44%.
Not only lose weight you can lower your blood pressure and prevent from heart attack by drinking a glass of water before a bath and going to bed.
2. Avoid alcohol
Alcohol contains lot of calories because it is mixed with juices that are loaded with sugar and carbs. Drinking alcohol can raise your blood sugar level and fat deposit on adipose tissue.
Also alcohol can lower your testosterone level. Testosterone is a hormone that plays an important weight loss and muscle gain.
If your dream is to lose weight and build lean muscle say goodbye to alcohol.
3. Avoid soda
Sodas are loaded with lots of sugar and calories which can lift blood glucose level. Also other chemical components in sodas are not good for your body. It is better to stay away from sodas to achieve your weight loss dream fast.
4. Drink black tea or coffee
Drink a cup of black tea or coffee about 20 min before your workout. Black tea and coffee contain a natural stimulant called caffeine.
Caffeine helps you to lose weight more because it can boost metabolism by 3-11% and increase fat burning up to 10-29%. This is caused by the body relies on fat fuel.
Caffeine stimulates the brain and central nervous system. This helps to keep focus on the workout and prevent the on set of tiredness.
When you drink tea or coffee don’t add too much sugar. It is better to drink them without sugar.
Caffeine has natural fat burning effects. So 1-2 cups of tea/coffee per day is maximum. Avoid drinking excessive amounts of tea/coffee.
5. Eat fresh fruits and vegetables
Watermelon, strawberry, tomato, cantaloupe, grape, cucumber and zucchini are some examples for fresh fruits and vegetables with high content of water. These items contain about 90-96% of water.
Fruits and veggies are rich in fibers. Soluble fiber in fruits and veggies help you to lose belly fat and prevent belly fat regain. Intake of 10 g of soluble fiber can reduce risk of gaining belly fat by 3.7%.
Consume fresh fruits and veggies instead of processed and canned fruits because they contain high amount of sugar and lack fibers.
You can make a salad by using some varieties of green leaves. Salad are packed with nutrients and lots of natural water.
Avoid eating of junk foods as snacks between meals. Eat a banana or a carrot, they are loaded with lots of nutrients.
6. Eat carbohydrate, protein and fat properly – tips for lose weight
45-65% of the daily calorie requirement of a healthy adult is provided by carbohydrates. Carbohydrates are the main source of energy in human body. If this supply is reduced body starts to burn stored fat for energy. For a healthy weight loss, you should require only 40% of calories from carbohydrates daily. There are two types of carbohydrates, such as;
1. Good carbohydrates:
Good carbohydrates are complex, rich in fiber and take more time to digestion. Do not cause blood sugar level too high. Add good carbohydrates to your diet.
Examples:- Whole fruits, whole grains, high fiber vegetables, high fiber beans and legumes
2. Bad carbohydrates:
Bad carbohydrates are simple, lack fiber and easily breakdown. Cause blood sugar level too high. Avoid eating of bad carbohydrates.
Examples:- Sugar, bread, pizza, cake
Low carb diet is the most effective method to lose weight fast. Beside weight loss, low carb diet helps to prevent from metabolic syndrome, type 2 diabetes and several chronic conditions (high blood pressure, coronary heart disease, stroke, osteoarthritis)
Protein is the most important macro-nutrient for build lean muscle and lose weight. For a healthy weight loss, you should require 30% of calories from proteins daily. So you need to target about 1.6-2.2 g of proteins per kilogram for a day. High protein diet can boost metabolism and burn more calories. Daily protein requirement can take from healthy protein sources, such as;
- Meat- Chicken, beef, lamb and pork
- Sea food- Tuna, tilapia, salmon, scallops
- Plant food- Beans, soy, peanut, almonds, oats, mung
- Daily food- Milk, butter, cheese, yogurt
If you are busy with your life and do not have time to eat high protein foods, it is better to use a whey protein supplement. It would help you to achieve daily protein requirement.
Fat is one of the 3 macro-nutrients that is consumed in the form of triglycerides. You should require 30% of calories from fats daily for a healthy weight loss Add healthy fats in your diet and eat back on unhealthy fats. Your daily fat requirement can complete by foods rich in healthy fats, such as;
- Monosaturated fat- Peanuts, almonds, olive, olive oil, beef, avocado
- Polysaturated fat- Salmon, mackerel, corn oil, soybean oil, walnuts, chia seeds
- Saturated fat- Coconut oil, palm oil, lamb meat, diary foods such as full fat milk and yogurt
7. Do cardio and weightlifting – tips for lose weight
Cardio and weightlifting can help you to burn lots of calories and prevent from metabolic slowdown which is a worst side effect of weight loss. Also you can increase muscle size and strength while losing body fat.
To maintain weight 3 days of 30 minutes workout is enough, but to lose weight you need to 4-5 days of 30 minutes workout a week. If you are a beginner to the gym, hire a person trainer.
Cardio workouts like walking, running, cycling, swimming and rope jumping are more effective for lose belly fat and improve heart health.
Turn on music and dance. This helps you to lose weight more and lower mental stress.
Start the workout with a 5-10 minute warm up and end with a 5-10 minute cool down. This helps the body to reach a definite heart rate level before it will respond well to the rest of the workout.
8. Sleep well – tips for lose weight
Sleep is an important factor just as diet and workout when lose weight. 7-8 hour of sleep is good for health and even weight loss. Getting 5-6 hour of short sleep and 9-10 hour of long sleep can lead to obesity and gain more fat. A good sleep plays an important role in weight loss, such as;
- Boost testosterone level and lower cortisol level.
- Lower the tiredness through the day.
- Increase better muscle retention.
- Increase more energy for better workouts.
- Cause less hunger and fewer cravings.
There is no magic to lose weight easily. You have to focus on your diet, workout and sleep to achieve better results. It is completely depend on your dedication.