The majority of people who have been overweight in their teen years continue to stay overweight during early adulthood and many are never able to reduce to a normal weight. Losing weight is a challenging process. Initially, results are very slow and the process is most difficult. You are working with a body that is not at all efficient in burning calories, nor are you mentally comfortable with exerting yourself during exercise and adjusting poor eating habits.
However, there are also many people who have been morbidly obese and have managed to lose hundreds of pounds and return to a healthy weight. This process is not fast for anyone unless you are losing weight artificially, but it is possible. If you have recently gone through pregnancy then weight loss might be one of your top priorities. It may be difficult to see yourself in that position but it takes slow and steady effort to get back in shape. Rushing through the process will only hurt and not help. Here are some things you can incorporate into your daily routine to see results faster.
1. Improve Your Diet
Our body weight is determined by genetics and the environment that we live in, but a much bigger role is played by the diet that we adhere to. Fat is basically just the buildup of excess calories. Those excess calories are most likely coming from unhealthy food sources. The most frequent culprit is junk food. Things like processed foods, carbonated drinks, and alcohol are all things that pack plenty of calories with close to no nutritional value. Instead, they contain a lot of artificial ingredients that do only harm to our bodies.
It is very unlikely that you are eating too much good food. Things like lean meat, vegetables, and low-fat foods need to be eaten in massive quantities in order to create a caloric surplus. The one good food that you can overdo is fruit. Especially high-sugar fruits like pineapple and mangoes. The solution is not to completely cut out the things that you eat for pleasure but to have some moderation in your diet and to make some smarter food choices.
2. Add Supplements
Sometimes good food is not accompanied by good taste. Moreover, micronutrients such as minerals and vitamins can also be hard to get even when you are eating relatively clean. The diet that is recommended for fat loss works great for creating a caloric deficit but isn’t ideal for overall health. In order to improve health, consider using supplements to give your body what it needs to perform optimally. At the same time, you can also opt for well-reviewed and researched female fat burners; they allow your body to burn more fat. Our body is burning calories all the time, even when we are not actively working out. However, to increase the number of calories you burn as your maintenance calories you need to increase your metabolic rate. Fat burners help increase the basal metabolic rate and get you to burn through more calories.
3. Drink More Water
Everyone knows that they should be drinking more water for better health but many people don’t realize that this is a critical component for fat loss as well. Water consumption is vital to lipolysis in the body, the process through which we burn fat. Several studies show that drinking more water increases the caloric expenditure of the body.
Drinking more water will also help reduce the number of calories that you consume through liquids. When you start replacing high-calorie drinks with plain water you are cutting out hundreds of calories and also providing your body the fuel it needs to burn more fat.
Our sleep pattern and the quality of sleep that we get when we do sleep are closely connected to the level of ghrelin in our bodies. Ghrelin is the hormone that is responsible for stimulating hunger. When you aren’t sleeping right your body isn’t processing ghrelin correctly and you end up eating more or less than you need to.
At the same time lack of sleep can lead the body into fatigue and stress and this again influences the way the body utilizes calories that are made available to it. If you are exercising, you need enough sleep to allow the body to recover.
5. Intermittent Fasting
If you want to reduce your caloric intake and also drastically improve the way your body processes energy, try intermittent fasting. It’s a very simple practice. The aim is to not consume water or food for at least 12 hours but you can easily stretch it to 14, 16, or even 24 hours if you have the energy to do so.
In the hours that you aren’t fasting you can eat whatever you like and you don’t really need to keep count of calories. However, this doesn’t mean you try to cram in as many calories as possible. This process forces the body to use energy from fat and has proven to be extremely effective.
Cardio is called cardio because it improves your cardiovascular health. It gets the blood flowing and increases the heart rate, however, it doesn’t necessarily burn a ton of calories. On the contrary, High-Intensity Interval Training (HIIT) is all about burning calories. Moreover, HIIT is also a lot more entertaining as compared to walking on a treadmill, and it only takes a few minutes a day. HIIT is a combination of exercises. These can be any exercises, which are executed in succession to create a circuit, and then you do multiple rounds of the circuit, with a break between rounds and not between individual exercises. This allows you to work multiple muscle groups at the same time and consequently burn a lot more calories.
For some people losing weight seems like an unachievable dream. It is difficult for everyone, and whether the aim is to lose ten pounds or to lose 210 pounds, it is never easy. The difference is that some are willing to start with just a small step. They are willing to start just by going to the gym and spending twenty minutes on the treadmill. If you are looking for an overnight change or some secret formula that will solve all your weight problems, you will always be looking. Narrow down your focus on the things that need to be done and start doing them without paying attention to the results. In 6 months you will have made considerable strides towards achieving what you previously thought impossible.