It’s quite natural to get frustrated when weight loss is not happening at a faster pace and it’s leaving you demotivated. There’s a huge misconception that to lose weight rapidly, you need to exercise every single day – not needed! Rest days are equally important to give the body enough rest and burn fat efficiently. Without proper rest and recovery, losing weight can be an uphill battle. Similarly, chronic stress and sleep deprivation can also stall weight loss. Just like these factors, there are some valuable tips that can actually get you fast results if you want to desperately lose extra pounds. Read all about them here.
1. Please Don’t Starve to Lose Weight: Your body needs calories to function normally. Starving yourself to lose weight can have adverse effects on your health, body, skin and hair. It can make metabolism sluggish and burning of fat extremely slow. Also when you get too hungry, there are high chances that you would resort to binge eating from the fridge and will be unknowingly piling up calories and fat. Also, an ideal weight loss diet should be sustainable, something that you enjoy being on – Rati Beauty diet is one such weight loss program you should absolutely check out.
2. Don’t stand on the Weighing Scale Too Often: Are you a type of a person who stands on the weighing scale every day? Just like how weighing scale motivate you to work harder, getting obsessed with the numbers on the weighing scale can be counterproductive. Your weight can fluctuate up to 3 kg in a single day and what you eat, drink, number of hours you slept, and even the exercise you performed can cause the fluctuation. Ideally, weigh yourself once a week and please look for these “18 Non-Scale Victories that Prove you Are Losing Weight.”
3. Your Body Doesn’t Like to Lose Weight: It’s a fact that our bodies absolutely hate shedding those extra layers of fat. As much as you want to slim down, your body will resist and do everything possible to fight your efforts at losing weight loss. We have been wired in such a way through the evolutionary process that we have certain genes that encourage extra calories to be stored as fat to increase chances of survival. Have you noticed how it’s difficult to shed extra weight after losing the initial 5 or 10 kg, and that’s because the body adjusts various parameters so that there’s less energy expenditure and adapts to surviving on fewer calories by becoming energy efficient. However, it’s possible to trick the body to burn more fat when it stubbornly holds on to its fat reserves – read all about them here.
4. Pick Healthy Snacks Instead of Processed Food: Stock your fridge with healthy snack options to fight hunger pangs in the evening. Some healthy snack options include- peanut butter with multi grain bread, protein bar, dried nuts, banana, apples, oranges, avocado, fruit smoothie, green tea, oats cookies (sugar free), boiled eggs, roasted peanuts, coffee with skimmed milk etc. there are so many healthy options, eat yourself out!
5. Avoid Added Sugar in Products: From health drinks to cereals, to even protein bars, added sugar is everywhere! Excess sugar can cause hormonal changes, raise inflammation, cause insulin resistance, type 2 diabetes, and obesity. If there is an excess amount of sugar in your blood, your body will convert excess sugar into glycogen or fat. Sugar is high in calories with zero nutritional benefit. These calories are called “empty calories” because they hardly provide any nourishment in terms of vitamins or minerals to the cells. Refined sugar is added with various names such as sucrose, disaccharide, glucose, and fructose in jams, coals, aerated beverages, muffins, biscuits, cookies, bread, cakes, etc. The biggest issue is when the body converts the excess sugar into fat and stores around the belly, under the skin, and around the organs. This is exactly what leads to weight gain and that’s where the importance of cutting down sugar comes into play if you want to seriously lose weight.
6. Say not to Soft Drinks and Aerated Beverages: Love your flavoured beer? Drinking is a big no-no when it comes to weight loss. Alcoholic beverages and aerated drinks have too many empty calories in them and they will not help you lose weight, in fact you will quickly gain weight if you consume such drinks.
7. Change your workout routine frequently: Still following your old workout regime? Push yourself out of your comfort zone. Explore zumba, brisk walking, HIIT (high intensity workout), weight training, and boxing. Try something new every few days to keep your metabolism high. When you are following the same workout routine over and over again, the body adapts to those movements and over a period of time, they are no longer effective as they were before, and you will burn fewer calories. Switch your exercise routine and bring variation in workouts to burn calories and to increase your strength.
8. Stick to Healthy Choices: The longer you follow your diet, the easier it will be for you to fall in love with healthy food. Ultimately the results will motivate you to keep going. Ban yourself from eating sugar, junk food and refined carbs to see quicker results.
9. Surround yourself with Like-Minded people: Simply surround yourself with people that have similar goals. If you have a gym partner, you will enjoy your time at gym and would avoid skipping days. Also, like-minded friends would keep you motivated with healthy meals.
10. Chronic Inflammation Can Make Losing Weight a Struggle: When someone leads an extremely stressful life, eats processed food, sleeps only for a short period of time, a protein called as C-reactive protein (which is an inflammatory marker present in the blood), shoots up, making the pH of the blood acidic. Metabolic changes and hormonal factors raise CRP levels and push the body into inflammation status. One of the major contributors to inflammation in the body is your diet, the food you consume. Sleep deprivation, high stress, lack of physical activity, etc. can raise inflammation. Other lesser known agents can cause chronic inflammation – pesticides, pollution, phthalates, free radicals, smoking, vitamin D deficiency, vitamin B6 and B12 deficiency, etc. All of these factors post the dieting phase can increase inflammation which can directly impair the secretion of leptin which leads people who have lost weight to eat more food and gain weight back.
Hope these would help you achieve faster results, and do let us know which tip you think is the most effective.