Many people dream of losing weight – and most of them want it to happen fast. There are several ways that claim to do miracles: crazy exercises and diets, fasting, medication… but the truth is that unless you have a doctor’s recommendation, the best and safest way to lose weight is sticking to the traditional combination of healthy diet and regular exercises.
After all, it is not all about physics: losing weight can be beneficial to your health, as long as you create nice habits and a healthy lifestyle. Losing weight requires dedication and there is no magic potion to solve it, but fortunately there are some tips that can help this process to be faster – and this article will show you!
Maintaining a diet and exercise log
Keep track of what you eat and drink on a daily basis. You can take notes of what you eat in a journal or use technology for it – there are online meal trackers and even apps for that.
By keeping track of physical activity and weight loss progress, you will get a more organized routine, which results in an even more effective weight management.
Add fibers to your diet
Unlike sugar and starch, fiber cannot be digested in the small intestine. Incorporating a high-fiber diet into one’s diet might boost one’s sense of fullness, potentially contributing to weight loss. Plus, it contributes to better functioning of the intestine, preventing constipation and feeling of bloating.
Some examples of foods that are rich in fiber are: oats, barley, fruits, vegetables, whole-grain morning cereals, whole-wheat pasta, whole-grain bread, nuts, and seeds, peas, beans, etc.
Mindful eating
It is not only about what you eat, but also about how you eat it. Didn’t you know there is a right way to eat? Disrespecting some “rules” during your meals can contribute (a lot) to weight gain.
People who practice mindful eating pay attention to how and where they eat their food. This method not only helps you maintain a healthy weight, but also will “teach” you to enjoy your food at its most.
We frequently try to “multitask” while eating or eating meals, or eat too fast to save more time for other activities. This contributes to weight gain and may also be harmful for our health. To eat mindfully, there are some habits that you must create – and some others that you must quit. Check out some of the techniques:
- Making informed food decisions: Choose foods that are high in nutrients and will keep you satisfied for hours rather than minutes.
- Focus on the food and enjoy the moment.
- Sit down to eat, preferably at a table.
- Distractions when eating should be avoided: turn off the television, laptop, or phone.
- Slowly chewing and savoring your food is important. This strategy aids weight loss by providing adequate time for a person’s brain to detect signals that they are full, preventing overeating.
[1]How to naturally lose weight fast. (2018). MedicalNewsToday. https://www.medicalnewstoday.com/articles/322345#takeaway
These tips will help you a lot to achieve weight loss faster – but still, it is important to be patient and to understand that losing weight is a process: even speeding it up a little; it still takes time and dedication.
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