How to lose weight fast and safely: 6 Keys to Success
Learning how to lose weight fast and safely can be helpful for those who have health-related issues that are seriously affected by carrying around extra weight. The key is to incorporate lifestyle change that are sustainable so that you don’t wind up packing the weight right back on. Commitment is key when making change for weight loss.
We know, some changes are difficult to maintain without a good support system and solid plan. FYI, some gimmicky fad diet is technically not a “plan”. These options never work. If you are looking for a plan, find one that is recommended by a healthcare or fitness professional.
Here are some 6 simple tips to help you learn how to lose weight fast and safely with lifestyle changes that will help you accomplish your goals.
Create a Monthly Menu Plan and Shopping List
Before creating a monthly menu and then running off to the nearest grocery store for a few hours long shopping spree, let’s take stock of what’s already available in your home.
Go to your pantry, refrigerator, and freezer and get them organized by removing unhealthy foods to get a clear idea of what you have versus what you need to purchase. Some of us find it easy to waste money when trying to lose weight because it doesn’t take much to convince yourself that “this” is a good purchase because it’s for a “good reason” (i.e, weight loss). Don’t fall into this trap, be aware of what foods you already have before shopping and how you can incorporate those foods into your monthly meal plan.
If you begin to dump money into your weight loss journey, there’s nothing like being broke on account of your “weight loss spending” to cause you to become discouraged.
Carve Out Workout Time
Working out doesn’t have to be painful or take too much time out of your day. Workout smarter not harder and you’ll get just as much benefit.
When you’re short on time, try signing up for a class offered at a nearby gym. Many instructor lead classes are best when you need to get in a fast but beneficial workout that works the whole body. There are classes out there that focus on one part of the body, like an “Ab Strengthening” or “Toned Legs” classes but if you’re looking for whole body weight loss consider classes that work the whole body.
When using equipment in your routine, go for the bilateral exercise machine that works for both arms instead of one or glutes and thigh instead of just glutes.
Water, Water and More Wate
When considering water intake for weight loss, what we must first remember is that water leaves our bodies in two ways: sweat and urine. While your visits to the restroom may not increase simply by trying to lose weight, it is likely that your physical activity will by way of exercise so you will lose water via sweating more than normal. The need to increase your water intake may arise to keep yourself well hydrated to prevent injury to yourself.
It is recommended that an individual consumes at least eight 8-ounce glasses, which equals about 2 liters, or half a gallon per day. This is the rule of thumb for anyone however, you may want to increase this amount just to be sure that you are well hydrated throughout the day, especially before exercising.
Eat Food Slowly
Many people are unaware of how quickly or slowly eating foods can affect your weight loss/gain. You consume nearly 100 fewer calories per meal when you combine sipping water with eating your food slowly. Researchers have also discovered that properly chewing food, taking the time to grind up foods, causes you to consume less and feel full faster.
Relaxation to Stay Motivated
Take at least 2 full days off per week from all forms of exercise. That means, at the very most you should be exercising at least 5 days per week.
So what can you do on your rest days to maximize rest and relaxation time?
Yoga is a great way to relax while still having some type of activity that can contribute to better weight management. Treating yourself to a massage at a spa or even an amateur massage performed by a friend or family member can help you to relax, loosen muscles and just take a break to recover from any exercise you’ve done during the week.
Stop Eating…For A Restful Night Sleep
To ensure a restful night’s sleep you should stop eating about 1 and a half or 2 hours before you lay down for bed. If you feel the need to have a snack just don’t overdo it with heavy sweets. The reason that we are discouraged from eating a lot just before bed is that digesting foods can make it difficult for you to fall asleep immediately. This restlessness can lead to tiredness the next day and as we know tiredness may cause you to not want to exercise or be in high spirits to commit to your weight management routine for that day. Getting a good night’s rest will help you to stay focused on the task at hand.
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