You will find a lot of information and fad diet plans on the internet to lose weight fast; all of that is not credible and may cause complex health issues. Losing 1-2 pounds per week through a reduction in calories and adopting an active lifestyle is an ideal prospect.
How can I lose weight fast and permanently naturally?
Curbing processed foods, lowering calorie intake, Staying hydrated, and adding probiotics to diet are natural ways. Exercise and a healthy sleep routine will hit the jackpot to lose weight fast
Here are the five most effective ways to lose weight naturally and permanently.
Eat healthy food and balance your diet!
Bodies are made 80% in the kitchen and 20% in the gym; this saying truly embodies the importance of a healthy and balanced diet to lose weight fast.
A high-protein diet can be highly instrumental in weight loss. One, your body will burn more calories to digest the protein, thus boosting metabolism. Second, it has a more filling effect and will reduce your appetite. Studies have shown that a protein-rich diet can boost metabolism up to 80-100 calories per day and reduce calorie intake by around 400 calories. Nutritionists recommend a high-protein breakfast as a measure to lose weight fast.
Avoiding processed food is paramount for a healthy diet. Processed food contains added salt, sugar, and fats. People eating processed food consume more than the recommended amount of sugar, salt, and calories.
Added sugar will contribute to obesity and other sedentary diseases. American Hearts Association American Heart Association recommends a maximum of 9 teaspoons of sugar per day for men and no more than six teaspoons for women per day. Curbing sugar intake is the fastest way to lose weight for women and men.
To make your diet more balanced, reduce or curb the intake of refined carbs. Eating low carbs diet will utilize and burn the fats stored in the body for energy and lower your hunger levels. A 2020 study revealed a low intake of carbohydrates is beneficial for losing weight though its long-term effects are still not researched in detail. Therefore, curbing refined carbs is more prudent and is an answer to how to lose belly fat.
Add plenty of fiber to your diet. A study in today’s Annals of Internal Medicine suggested that only consuming 30 gms of fiber each day can be helpful to lose weight, lower your blood pressure and improve insulin management in the body. Dietary fiber promotes a filling effect; whole grains, beans, fruits, and green leafy vegetables are good sources of fiber.
Lower your intake of calories
Going calorie deficit by consuming fewer calories than you burn through metabolism or physical activity is the most effective and natural way to lose weight fast. People use various methods to count their calorie intake through counting calories, keeping a food diary, or using different apps.
Controlling your daily portion sizes of the meal is an effective option to lower calorie intake. One smart strategy is to use smaller plates; it will reduce your food consumption and limit your calorie intake; side plates, salad plates, or customized portion control plates can help.
Eliminating high-calorie foods which you enjoy and love is neither wise nor recommended. Complete avoidance of these high-calorie foods will only increase your temptation for these foods. The occasional treat of these foods as part of your overall diet plan to lose weight is a more sustainable approach. Food swaps with meals that are high-calorie, less nutritious, tasty, and satisfying will help you eat less and lower your intake of calories. Applesauce instead of oil or butter in baked items, whole grains in place of refined white products and low-fat Greek yoghurt as the replacement for sour cream are some examples of food swaps.
Slow eating is another measure to keep a low intake of calories. Eating fast will lead you to consume many calories even before your body realizes that you are full.
What is the fastest way to naturally lose weight? Well, Eat, Exercise, Sleep and repeat!
The most contributing factor towards obesity is a sedentary lifestyle, disturbed or less quality sleep, and unhealthy dietary habits. We have discussed enough impacts of balanced and healthy diet patterns for weight loss though an active lifestyle is imperative for losing and maintaining a healthy weight. Cardio training helps you burn calories and is effective for losing belly fat that builds up around your organs. The resistance training of lifting weights helps you build muscles inducing a high metabolism.
Studies have revealed 55% more chances of obesity in sleep-deprived individuals. The sleep disturbance causes fluctuation of appetite hormones causing poor appetite regulation. Ensure enough quality sleep of 6-8 hours to lose weight fast.
Natural Home remedies to lose weight fast
Using home-based remedies can augment weight loss only if you follow a balanced diet, lower your calorie intake, and have an active lifestyle. Here are some Indian home remedies to lose weight fast, facilitating your body to lose weight naturally.
- Drinking a mixture of honey, lemon, and warm water early morning will boost metabolism, helps to burn and lose belly fat and curb weight gain.
- The most effective teas to lose weight fast include Hibiscus tea, green tea, and Ginger tea. Hibiscus tea regulates the metabolism of lipids, green tea, high in antioxidants, stimulates the body to burn fat. Ginger tea, having anti-inflammatory properties, helps to reduce hunger and burn extra fats.
- Cinnamon is widely known to reduce weight, boost metabolism, and lowers cholesterol levels.
- Cranberry juice, Aloe Vera juice, Fenugreek seeds (Methi), Carom seeds (Ajwain), and Cumin seeds are also effective in improving metabolism, purging toxins, reducing appetite, and facilitating weight loss.
Take Probiotics and Balance Gut Bacteria
The gut hosts a variety of bacteria in huge numbers; research has revealed the role of Gut bacteria in managing body weight. Probiotics are live bacteria that can improve digestive health and help to lose weight. Foods and probiotics like yoghurt, onion, garlic, banana, avocado, and oats have shown results for improving good bacteria and facilitating the body to lose weight fast.