Although there are no shortcuts to lose weight, there are some tips by which you may increase the speed of losing weight.

Ideally, you should keep a target of losing about 1 kg weight per week. The amount of weight you lose on the week to week or month on month basis largely depends on your body type & your daily physical activity level.

If you choose to lose weight in a healthy manner you will feel more energetic throughout the day.

Here are 10 important rules with the help of which you will lose weight faster.

1. Don’t cut your kilojoules (calories) dramatically:
If you cut Kilojoules dramatically you’ll find yourself in short supply of protein, essential fats, vitamins and minerals and all at the expense of your health. Your body needs the nutrient-rich and highly oxygenated blood supply and plenty of minerals, as well as other nutrients like fats and proteins to be at its absolute best.

2. Have protein in every meal:
Protein is an essential part of a healthy diet, however having protein at all meal times, accelerates weight loss. It leaves you feeling full for longer and helps lower your total body fat. Here are some suggestions:

Add quinoa or amaranth instead of rice for lunch and dinner. Add sprouts or bean salad for breakfast. Add almonds, cashews, pistachios, pumpkin seeds, sunflower seeds, chia and flax seeds to your diet.

3. Cut out refined carbohydrates and sugars:
All refined carbohydrates break down in your body to produce sugar. This, in turn, will cause your blood sugar levels to rise. Refined carbohydrates and sugar also make you retain water and cause bloating, which is something you especially want to avoid.

4. Say goodbye to processed food:
Read the labels and avoid all additives, MSG, preservatives, artificial colors and anything you can’t pronounce. These are foods you want to completely avoid as they are full of sodium and such few nutrients that you might as well be eating the cardboard box.

5. Forgo the fried:
Skip all the deep-fried chips, spring rolls, and your favorite junk food. It will seriously undo all your good work. The fats in fried foods are trans-fats. They increase inflammation and free radical damage.

6. Move your body:
Try any exercise you enjoy such as dancing, yoga, pilates, cycling or a brisk walk. Exercise at least 4 times a week, to boost effects of a healthy diet, with added benefits of the feel-good endorphins.

7. Sleep well:
Sleep replenishes, rejuvenates, restores. A study in the American Journal of clinical nutrition found that when people were starved of sleep, late night snacking increased and they were more likely to crave high-carb foods. Insufficient sleep impacts your hunger and fullness hormones, ghrelin and leptin. Then there is cortisol, the stress hormone, that spikes when you get too little sleep. Thus, it is essential that you schedule atleast 7-8 hours of deep restful sleep per night.

8. Hydrate your body:
Pure water is the most beneficial form of liquid to consume. In winters, we generally miss out. The Journal of clinical endocrinology and metabolism published a study on the thermogenic effect of water, leading to a 30 percent increase in metabolism. Water also acts as a natural appetite suppressant aiding weight loss.

9. Eat early:
Foods eaten earlier in the day generates more energy than food eaten later in the day. Your metabolic rate is actually higher earlier on in the day, which helps you to burn off kilojoules as energy, whereas these same kilojoules consumed at night can be easily stored as fat.

10. Add some pepper:
Red pepper, when eaten early in the day decreases food intake later in the day. Some credit the ingredient capsaicin for being the catalyst for decreasing overall calorie intake and increasing metabolism.

Beginning right now, you have complete control over making healthy lifestyle choices; after all what’s better than experiencing the satisfaction of helping yourself achieving your goals.

Conclusion – I hope this article might have helped you in understanding the appropriate ways to lose weight. Follow the tips as written in the blog & it will surely help you in losing weight faster.

Do you have any specific weight loss target in mind then please get in touch with me. I’ll design a customized Diet & Lifestyle Plan for you to lose weight & remain fit.

Dietitian Vinita Jaiswal
Weight Loss & Wellness Expert
www.aahaarexpert.com
facebook.com/aahaarexpert
[email protected]