Adult obesity, to quote the CDC, is a common, serious and costly disease. Defined as having a weight higher than what is considered healthy for a given height, it leads to type 2 diabetes, stroke, heart disease and certain cancer types. The good news, however, is that you still have time and energy needed to offset its effects.
Being overweight or obese can affect your physique and health in the long run, so here are the top tips for you to lose weight fast:
Cut refined carbs, focus on healthy carbs
Carbohydrates release sugar in your body. Too much sugar can stimulate levels of fat-storing insulin, and can lead to metabolism issues such as diabetes. In addition, high insulin levels result in impaired kidney function, causing you to bloat up.
What does carbs, specifically refined carbs, have to do with weight loss? Reduced intake of it causes your body to burn fat for energy rather than store it for future use, shedding off unwanted pounds.
However, not all carbs are harmful. Intake of vegetable-based carbs provides the recommended daily intake of 20 to 50 grams. Along with sweet potatoes, cruciferous vegeables (cauliflower, broccoli, Brussels sprouts, cabbage and Swiss chard) provide all the healthy carbs you will need.
Consume healthy fats and proteins
Meat (beef, chicken, turkey, lamb), eggs, fish and certain vegetables provide the protein your body needs. Fish, in particular, provide both protein and the essential antioxidant omega-3. Monosaturated (healthy) fats, on the other hand, can be consumed through fish oils, avocado, olive oil and peanut oil. Along with certain carb types, a combination of healthy proteins and fats help boost your metabolism, aiding in your weight loss (and overall health) goals.
Add strength workouts
Together with a healthy diet, regular exercises burn all the calories stored in your body and accelerate weight loss. Warming up, stretching and lifting weights at least three times a week speed up the weight loss game. When done properly, weightlifting also burns calories and increases muscle mass. Although you gain some weight in the process, it does cause you to lose fat, having been converted into energy that your muscles need.
Make cheat meals
Deprivation usually causes many to fall short of their weight loss goals. That is why it is a good idea to make a cheat meal at least once. However, make sure that you do not overdo it. Pick a reasonably sized portion and eat the food that you have been fantasizing about. Remember that you are doing it to satisfy your taste buds and not your appetite.
Control portions and calories
Although you do not have to if you are sticking to a diet that involves protein, healthy fats and low-carb veggies, keeping a calorie counter or calorie calculator has an added bonus of helping you keep track of your calorie intake and make sure that you are sticking to your diet plan.
Drink water at least 8 times a day. Water not only makes you full, but also reduces your cravings and even hydrates your skin. It also flushes down the excess sodium stored in your body.
Working out and everyday movement causes your body tissues to get torn and burned out. One way to get them healed faster is through adequate sleep — 7 to 9 hours of sleep every night to be precise.