Many people struggle to lose weight. Losing 20 pounds in just a week sound pretty amazing, right? Losing weight for whatever reason seems enticing as people always aspire to get fit. They use different types of diets exercises in their routine to achieve their goal and get healthy.
It’s not impossible to lose 20 pounds in a week. However, let us tell you that it is something which is not healthy for you. The nutritionists never recommend dieting or exercising to lose that much weight in a week.
Even if you’ve lost that much weight in a week and you’re all excited to continue that particular diet. But, unfortunately, you can gain that back at a much faster rate when you consume the carbs again.
So, is there any healthy way to lose weight?
Absolutely! Even though different factors determine how much weight a person may lose, that varies from person to person, including metabolism, body structure, physical exercise, etc. However, a person can follow a few things to lose weight healthily.
Are you eager to learn more about it?
Let’s get started.
Increase Your Veggie Intake
Increasing the vegetable intake has to be the first thing in your diet plan on which you need to focus. The vegetables are not very high in fat and provide the right nutrients to fill your stomach. Ensure that you’re consuming vegetables as much as you can instead of any other food that is not good for your health. It will help you in overall weight management.
Try to incorporate veggies into any of the meals you’re having. On the other hand, there are multiple options to make food from vegetables. And, if you don’t have many choices on your mind, a simple google can help you decide on what to make and how to make it.
Eat Healthy Breakfast
If you’re looking to have a great start to the day, never miss having a healthy breakfast. Anything that includes protein, healthy fats, and fiber will be considered a healthy breakfast. Beware! You should not miss your breakfast. You’d end up feeling hungry throughout the day, which can make you feel bad about yourself and frustrated. Because you were looking to lose weight, but you are eating the whole day as your cravings are not satisfied.
Therefore, ensure that you keep enough time to prepare and eat your breakfast before starting the day. Ideally, target around 400 calories of morning meal, including the lean protein plus some fiber.
Eat Snacks Carefully
Eating snacks midday during your office time is not bad. However, nowadays, the problem with snacks is that they are not high in nutrients but high in calories. And that would result in weight gain. So, whenever you choose to pick a snack, make sure that you don’t exceed in taking snacks more than 300 calories.
When you have started the journey to lose weight, you don’t have to think about food all the time. Try not to focus on things like the taste, temperature, or smell of the food because that’s very enticing. You would not be able to eat in small portions. Mindful eating also refers to being aware of what you’re eating, whether it is healthy for you, how many calories it contains (approx), is the right time to eat, etc. These are the things which you have to bear in mind always.
Practicing mindful eating would be very beneficial for you as you can stop eating things that are not part of your diet and add extra calories to your diet. You would be able to figure out where your extra calories are coming in and how you can stop that. Mindful eating will help you judge what is good for you in terms of calorie-wise and what you should avoid.
Avoid Sugary Beverages
If you’re someone who drinks a sugary drink like soda during the meal or at any time of the day, you have to stop drinking it. Firstly, you will not feel as full as you eat a meal containing vegetables. Secondly, it’s just going to add extra calories to your diet as you’d still have to eat a complete meal even after consuming the sugary beverage. The sugary liquid doesn’t only include soda; it could range anything from juice to caramel coffee. Therefore, ensure that you avoid drinking sugary drinks at all costs. It’ll not only help you in losing weight, but it’s also good for your heart health. And, if you’re craving a drink once in a blue moon, you may consider looking at the nutrition. E.g., looking at the ingredients and the calories in the tea nutrition label at the back.
Start Strength Workout
Some people might be under the impression that only cardio is essential to losing weight. But, let us tell you that strength training is equally important for weight loss. Doing cardio will ensure that you’re losing calories and getting fit physically, leading to better functioning of the heart and lungs. Examples of a strength workout would be swimming, running, cycling, etc.
On the other hand, a strength workout is tonnes your muscles and makes them stronger. It also boosts your metabolism and burns calories, just like cardio training does. Some strength training includes pushups, walking stairs, weight lifting, etc. The best part about the strength workout is that you could lose calories even when you’re not working out.
Wondering how much strength training and cardio would be required for you? Well, it depends on the individual’s goal. However, ideally, you may aim to do the strength workout at least two times a week. And do the cardio training for around 150 minutes a week.
Eat Moderate Spicy Foods
You won’t believe it, but spicy food can also facilitate weight loss. Yes, that’s true. The reason is that when you eat spicy food, your body releases a stress hormone like adrenaline, and that’s a hormone that will help you burn calories more quickly. On the other hand, if you have hot pepper with your meal, you wouldn’t eat fast, which will help you not to eat a lot. That’s why eating spicy food will work in your favor and help you lose weight. There are many options for you. Apart from the hot pepper, you can also have ginger, turmeric, jalapeno, and cayenne peppers.
Some people might claim that they will provide a diet plan that will help a person lose many pounds in just a week. However, let us tell you that it’s not healthy to lose a lot of weight in a week. It’s not something that should attract you, and follow those diet plans. Never make that mistake. That’s not healthy at all. Even if you achieve the target, you will gain that back in no time.
Therefore, ensure that you follow the healthy tips to lose weight, and you can read all those above. It will help you to lose weight healthily.