How to Lose weight fast- 3 simple steps for weight loss

There are numerous approaches to lose weight fast. However, most of them will make you hungry and unsatisfied.
If you don’t have more willpower, then hunger will cause you to give up on these plans quickly.

Here are some basic tips to lose weight fast you can follow:

1. Decrease Sugars and Starches to lose weight fast

The very first and most essential part is to decrease sugars and starches (carbs).
These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.
At the point when insulin goes down, fat has a less demanding time escaping the fat stores and the body begins consuming fats rather than carbs.
Another advantage of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight.

Conclusion:

Reducing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

2. Eat Protein, Fat and Vegetables to lose weight fast

Your every meal should include a protein source, a fat source, and low-carb vegetables. Building your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

  •  Eggs
  • Meat – Beef, chicken, pork, lamb, bacon, etc.
  • Fish and Seafood – Salmon, trout, tuna, etc.
    The significance of eating a lot of protein cannot be exaggerated.

This has been appeared to lift digestion by 80 to 100 calories for every day.
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet.
When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:

low-carb vegetables

  • Broccoli
  • Cabbage
  • Spinach
  • Kale
  • Cucumber
  • Celery

Try not to be hesitant to stack your plate with these low-carb vegetables. You can eat huge measures of them without going more than 20-50gm carbs every day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

Eat 2-3 meals every day. If you feel hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (10, 11).
There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all (12, 13).
To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

Conclusion:

Each meal includes a protein source, a fat source, and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

3. Lift Weights to Lose weight fast

lifting weight to lose weight fast

Lifting weight is the best option to lose weight fast, you should go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.
If you’re new to the gym, ask a trainer for some advice.
By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
Research on low-carb diets shows that you can even gain a bit of muscle while losing significant amounts of body fat.
If lifting weights is not an option for you, then doing some easier cardio workouts like jogging, running swimming or walking will enough to lose weight fast.

Conclusion:

It is best to do some sort of resistance training like weight lifting. If that is not an option, do cardio workouts that are also effective to lose weight fast.

The Top Best Weight Loss exercise

Do you really want to lose weight? First, you have to understand that the journey of weight loss depends on three factors; healthy eating, exercise, and rest. Regular weight loss exercise is an essential component of a healthy lifestyle. Exercise also helps prevent many health conditions, decreases stress, and makes you feel better. Now a question arises in your mind, there are thousands of exercises that reduce weight but how would you know which exercise is best for you and how to start with it.

INTERVAL TRAINING

Interval training is a type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods. If your goal is to lose weight, interval training should be part of your weight loss exercise. Interval training is a great way to hammer out a quick workout, and it’s extremely effective for transforming your physique.

Before completing interval training weight loss exercise, be sure to complete a 5-10 minute warm-up. Your warm-up should consist of some dynamic stretching, light movement in your exercise of choice (if you plan to do sprints, jog for a bit beforehand. If you’re swimming or biking, start easy before amping up the intensity), and complete a few accelerations where you gradually build your speed to a sprint over your chosen distance.

Warming up properly will help prepare your body and muscles for the work ahead. If you jump straight into intervals without warming up, you put yourself at a greater risk of injury. Once you’re warm and have properly prepared yourself for some speed work, choose one of the following interval workouts and challenge yourself.

tabata stationery bike

One of the many styles of interval training isTabata Stationary Bike Workout: a workout method where you perform 20 seconds of intense work followed by 10 seconds of rest for a total of 8 cycles. While the entire workout lasts only 4 minutes, by the end, you should feel like you can’t and don’t want to complete another interval.

Workout Instructions:

  •  Using a stationary bike, warm up for 5-10 minutes. Make sure to have adequate resistance on your bike before you start sprinting so your legs don’t spin out of control.
  •  After your warm-up, sprint hard for the 20s and bike very slowly for 10s.
  •  Repeat for a total of 8 rounds (4 minutes total). Finish with a 5-10min cool down at an easy tempo.

WEIGHT TRAINING

Weight training is a kind of strength training for developing the strength and size of skeletal muscles. It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through a concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.

weight training exercise for weight loss

Many individuals who exercise or are new to the fitness world feel strength training is only associated with more experienced athletes. This couldn’t be further from the truth. There are too many physical, health, and mental benefits to leaving strength training out of your workout schedule. Here is why and how you should include this important piece of any training program:
There is actually a long list of why you should include strength training in your program.

  • Not only does strength training increase your physical work capacity, it also improves your ability to perform activities of daily living (ADL’s). You will be able to work harder and longer with the proper weight training activities.
  • It improves bone density. One of the best ways you can control bone loss as you age is to add strength training into your workout plan.
  • It promotes fat-free body mass with decreasing sarcopenia. The lean muscle mass that we all work so hard for decreases with age. If we don’t add strength training to our routine then it will turn into fat.
  • It Increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk.
  • It improves your quality of life as you gaining body confidence. Strength training will not only make you strong but will also help with managing your weight.

RUNNING

Any activity is great exercise, yet with regards to shedding pounds, it’s difficult to beat running. All things considered, running is a standout amongst the most efficient weight loss exercise to burn calories. If you’re already a runner, keep continuing. If you’re not a runner yet but interested in how to lose weight, All you need is a pair of sneakers before you head out the door.

running weight loss exercise

Find a hill you can sprint up, or crank the incline on that treadmill. “Running up hills forces you to work your glutes and legs—two of your body’s biggest muscle groups—even more, which requires smaller muscle recruitment and more energy expenditure, As noted earlier, the more energy you’re using, the brighter that calorie-burning fire burns. But proper form here is the key. “Lean into the hill, and drive your knees as high as you can, striking the ball of each foot down directly under your body Keep your hands open and arms bent at 90 degrees, and drive your arms straight forward up to face level, then backward to the top of your back pocket.” And try not to let your arms cross over your body—that’ll just waste the precious energy your muscles need. If you’re training indoors, here are a few fat-burning treadmill routines to get you started.

SWIMMING

Swimming is one of the best weight loss exercise as swimming uses so many muscles in your body, your heart and lungs must work hard to supply them all with oxygen. This means that swimming will give your cardiovascular system an excellent workout.

swimming for weight loss

Any exercise that makes you breathe a little heavier is good because it means your body is working hard! As your heart and lungs get stronger you will be able to go for longer before you get tired, your resting heart rate will decrease and blood pressure will lower.

If you are new to swimming, start slowly. During the first week, begin by doing intervals. Swim for 30 seconds and then rest for 30 seconds. As this gets easier, begin to increase your swim time and reduce your rest interval. Repeat for 30 minutes. Aim to advance to 60 minutes and to the point where you can swim up to 20 laps, or 500 meters, without stopping.

Top 5 Healthy Soup Recipes for Weight Loss

Do you want to lose weight? Yes! Sure it can never be too difficult as you think, just add these soup recipes in your diet that are very effective and useful for weight loss.

Soup Recipes
There are huge numbers of food available that have benefits for weight loss. From white oats to salads, it can be extremely upsetting to determine which ones are the best for your lifestyle.

Protein shakes and energy bars may be quick and easy to make but they’re very calorie-dense.
Calorie-dense foods have more calories per gram than foods with a low calorie, or energy, density.
Research shows that food with a low energy density can help you lose 50% more weight than energy-dense items. Soup falls into that category. You can add some flavor soup without loading them with calories.
The high water contains food make you feel full, and you can add a wide variety of textures for a refreshing mouth feel.
The USDA recommends that you should consume about 2 to 3 cups of vegetables each day. Soups are an ideal way to fit these vegetables into your diet.

1. Cauliflower Soup With Toasted Garlic

This might be the easiest soup recipe ever.

Ingredients:

  •  3cloves garlic, sliced
  •  2tablespoons olive oil
  •  1small head cauliflower, chopped
  •  5cups low-sodium chicken broth
  • 1tablespoon thyme leaves
  • kosher salt and black pepper

Directions:

  • Cook the garlic in the oil in a large pot over medium heat, stirring, until golden, 2 to 3 minutes; remove and reserve the garlic.
  • To the pot, add the cauliflower, chicken broth, thyme, 1 teaspoon salt, and ¼ teaspoon pepper. Simmer until tender, 15 to 20 minutes.
  • Transfer the mixture to a blender and puree until smooth. Top with the garlic, a drizzle of olive oil, and additional thyme before serving.

2. Carrot-Ginger Soup

Carrot-Ginger soup satisfies your need for sweets with few calories. The ginger in the soup adds a slight kick and soothes the digestive system. Mix this in a high-powered blender for a silky smooth treat.

Ingredients:

  • Carrots, cut into 1-inch pieces
  • Coconut oil
  • 1-inch nub of ginger, grated
  •  Salt to taste
  • Thyme
  • Water or chicken broth

Directions:

  • Fry the carrots in coconut oil in the bottom of a stock pot until they’re soft and browned. Add a few tablespoons of water if the pan seems dry.
  • Once the carrots are browned, add water to cover the carrots. Heat everything through.
  •  Pour the mixture into a blender. Add the ginger, salt, and thyme.
  •  Blend until smooth. Add more salt if necessary.
  •  Bring the broth to a boil, and then pour it over the noodles and beef.
  •  Once the beef has cooked for about 2 minutes, add bean sprouts, lime and ketchup to taste.

3. Chicken Bone Broth

People don’t realize how healthy bone broth can be. Chicken broth can heal your digestive system so that you absorb nutrients more efficiently and make the most of the foods that you eat.
You can drink the broth as a snack, or replace your morning coffee with it.

Ingredients:

  •  Chicken-bone (raw)
  •  ½ onion
  •  1 stalk celery
  •  1 clove garlic
  • 1 Tbsp apple cider vinegar
  • Salt
  • Water

Directions:

  • Place chicken in a large pot.
  • Cover the chicken with water.
  • Add the cider vinegar and vegetables.
  • Boil the soup for at least 12 hours on the stovetop or in a slow cooker.
  •  Add a little salt to each serving as you eat it.

4. Spinach Hemp Soup

The spinach provides calcium, the squash or sweet potato adds fiber and the hemp provide protein to fill you up. The “perfect plant-based protein.” Said: Dr. Axe

Ingredients:

  • 8 cups fresh spinach or baby spinach
  • 1 cup roasted squash, sweet potato or pumpkin
  •  2 green onions
  • ¼ cup lemon juice
  • 1 TBSP coconut oil
  •  2 ½ cups hot chicken broth
  • ¼ cups hemp hearts
  • Salt to taste

Directions:

  • Blend all ingredients in a high-powered blender until smooth. How simple was that?

5. Black Bean Soup

Ingredients:

  • 2 celery stalks, chopped
  • 1 carrot, chopped
  • 1 onion, chopped
  • 3 tablespoons olive oil
  • 2 teaspoons dried oregano
  • 1 teaspoon ground cumin
  • 1/2 teaspoon red pepper flakes
  • 1/2 teaspoon celery seeds
  • 3 cloves garlic, minced
  • 2 cups cooked black beans
  • 1 tablespoon vegetarian or chicken bouillon base
  • 1 bay leaf
  • One 14-ounce can diced tomatoes
    Kosher salt and freshly ground black pepper

Directions:

  • Cook the celery, carrots and onions in the olive oil in a large saucepan over medium heat until soft, about 5 minutes.
  • Add the oregano, cumin, red pepper flakes, celery seeds and garlic and cook until fragrant.
  • Add the black beans, bouillon, bay leaf and tomatoes, and enough water to cover by an inch or two (about 3 cups). Simmer for at least 30 minutes, up to 2 hours, adding water if needed. Season and serve.

Proper and Effective ways of Brisk Walking

Brisk walking is the most ignored and dismissed type of exercise. Since it sounds and looks simple, the majority of us don’t try to walk and question the viability of walking. However, you should seriously give it a thought. Brisk Walking is an extraordinary type of physical activity for individuals who are obese, elderly or who haven’t practiced in quite a while. Brisk Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace.

Brisk walking

“It is free, enjoyable and already a part of everyday life. All you need to do is correct your technique, walk faster and for longer and you will lose weight.”

Checkout Correct Ways of Brisk Walking below:

Right Time

  • You need fresh air with green & clean surroundings. There is no point taking more carbon dioxide than oxygen. Avoid busy roads and traffic hours
  • Energy consumption is same no matter what time of day a person walks, so go according to convenience.
    Go on a light stomach. Do not eat an hour before going out for a walk. Fruits or juices are OK.

Right way

  •  Initially, walk a little and then gradually increase the time.
  • Warm up and cool down with a slow, gentle walk to ease you up.
  • Carry and drink water while you walk, to hydrate yourself.
  • Take light, easy steps and make sure your heel touches down before your toes.
  • Walk on grass rather than concrete to help absorb the impact if possible.
  • Choose walks that suit your age and fitness level.

Correct speed

  • Brisk walking means that you can still talk but not sing, and you may be puffing slightly.
  • Keep a moderately intense pace about 15 or 16 minutes per mile.

Correct Footwear

  • Wrong footwear or walking action can cause foot or shin pain, blisters, and injuries to soft tissues.
  •  Make sure your shoes fit snugly and have an appropriate heel and arch support.

Comfortable Clothing

  • Dress lightly
  • Dressing too warmly can increase sweating and build up body temperature, which can cause skin irritations.
  • Wear sunglasses, sunscreen, long sleeves and a hat to avoid sunburn.

If you happen to suffer from any condition and intend to start Brisk Walking, it is always better to consult your doctor first. Discuss whether you need to take any precautions and follow his suggestions about whether you should go for a brisk walk, and also how you should go about it.

Common Reasons that Fails to Lose Weight

When it comes to Lose weight, most of us believe that losing weight isn’t as simple as energy in energy out. Yes off course! It is not easy but once you reach the root cause why you fails to lose weight then it will become easy for everyone to leave that bad habits. First of all, you must aware about few common reasons on why you may not get more fit.

Living a Sedentary Lifestyle

Any good weight loss plan usually involves regular exercise. However, it’s not organized exercise that counts most when talking Lose weight. It’s actually how much you move outside of regimented exercise, including getting up from your desk or walking to and from work.

Tip: Aim to get up from your desk every 30-60mins and schedule for a stroll at lunchtime. Once home, avoid plopping yourself in front of a screen and instead find an activity you enjoy involving movement.

Eating more than thought

Despite the fact that you may have gotten control over your eating routine and feel as if you are eating less, in the event that you aren’t monitoring what is being eaten, you may really be eating more than thought. The invert can affect Lose weight likewise; not eating enough will make metabolic capacity stop and thus won’t help sound weight reduction.

Tip: Keep a food diary for a few days and review it to see if certain foods have crept in or portions crept up! Or if the opposite is true, assess whether you simply aren’t eating enough.

Overcome with stress

Lose weight

Our body discharges cortisol in light of stress and when cortisol is discharged it raises glucose, in the event that we don’t utilize the sugar circling in our circulatory system the vitality can be changed over to fat, ordinarily around the belly.

Tip: Practice mindfulness daily, if feeling stressed take 5 deep breaths in and 5 out, repeat for 5 minutes. Try downloading a meditation app and listen to it on the way to work if catching public transport.

Not eating mindfully

Eating mindfully is key to obtaining a healthy weight. Eating in a calm environment away from distraction not only reduces stress levels but attentive eating allows us to be more in tune with our hunger. This, in turn, assists with eating until satisfied and not overfull.

Tip: Turn off the phone and eat away from the screen, find a calm environment to eat in and chew food slowly.

Not drinking enough water

Lack of hydration can be mixed up for appetite driving us to eat more than we require. What’s more, as muscle contains around 75% liquid, drinking 500ml water has been appeared to increment metabolic rate by 30% inside 10mins.

Tip: Buy a stainless steel or glass water jug and keep it in your work area or in your pack, monitor the amount you are drinking day by day. Begin the day with no less than 1-2 glasses water.

Not eating enough fiber

Fiber is basic for a solid stomach related framework, as well as is dependably an incredible to decline nourishment carvings and increment satiety. Fiber makes mass and backs off the death of sustenance this diminishes hunger levels and forestalls nourishment desires.

Tip: Aim for at least 30g fiber daily and incorporate a mix of both soluble and insoluble fiber such as oats, chia seeds, flaxseeds, root vegetables, whole grains, fruits, and legumes.

Leaving protein off the plate

when it comes to Lose weight, protein is particularly important. Protein is believed to me more thermogenic than carbohydrates and fat, this means when we eat protein our body uses more energy to break down and digest the protein. Protein also supports muscle growth and maintenance, which assists metabolism and is a very satiating food.

Tip: Aim to eat a serve of protein at each meal and snack, great sources include, eggs, nuts/seeds, legumes, yogurt/cheese, fish and lean animal meat such as chicken, turkey, pork and beef/lamb. Boil some eggs to have as snacks or to add to salads and cook extra protein at night to enjoy the next day.