If your doctor recommends it, learn how to get slim fast and simple proven ways, there are ways to lose weight safely. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.
That said, many eating plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a healthier eating plan.
However, not all diets have this effect. Low carb diets and whole food, lower calorie diets are effective for weight loss and may be easier to stick to than other diets.
Here are some ways to lose weight that employ healthy eating, potentially lower carbs, and that aim to:
• reduce your appetite
• cause fast weight loss
• improve your metabolic health at the same time
If you want to get slim fast and simple, stop counting calories and being on fad diets.
Counting calories doesn’t guarantee weight loss, and fad diets only give short-term results that doesn’t help much in slimming. That’s why we have curated a list of some best scientific ways you can shed fat fast and become toned easily. Hence how to get slim fast and simple proven ways to achieve elusive weight loss. Try them, and you are going to love how your body looks and feels like when you get your body transformed by using the following ways.
Some of the best proven ways to get a slim body are:
- Drink green tea.
Green tea is loaded with antioxidants called catechins (EGCG, EGC, and ECG). Catechins detox the body by scavenging the harmful free oxygen radicals and reducing inflammation.
Green tea catechins have also shown promising results in reducing the risk of cardiovascular disease and cancer. Drink two cups of green tea per day to flush out toxins, speed up weight loss, and improve your health.
- Add protein to meals.
Adding protein to each meal helps improve lean muscle mass. The muscles, which are made of protein, contract and relax to allow movements to occur. Since the muscles work constantly, they contain more mitochondria (the organelles that convert sugar to energy).
Research shows consuming a high-protein diet aids more weight loss compared to a standard protein diet. Here’s a list of proteins sources:
Protein Sources – Eggs, skinless chicken breast, mushroom, ground turkey, fish, tofu, lentils, beans, soy, nuts, seeds, and milk.
- Consume fruits and vegetables.
Increased consumption of fruits and vegetables can help you lose weight fast. They are rich in dietary fiber, vitamins, and minerals. Fruits and veggies are low in calories, and they increase satiety, reduce hunger, and lower BMI
- Try intermittent fasting.
Intermittent fasting is a popular strategy to lose weight quickly. You can eat anything you want in a window of time and then fast for the rest of the day. Fasting intermittently also helps lower LDL cholesterol and triglyceride levels.
You may try the 16/8 intermittent fasting or try other types of intermittent fasting according to your convenience.
- Avoid added sugar.
Avoid refined sugar to lose weight quickly. Avoid foods that contain added sugar, like soda, diet soda, cakes, pastries, cupcakes, milk chocolate, white chocolate, candies, waffles, pancakes, peanut butter cups, bagel, marshmallows, candied apple, and foods containing fructose, sucrose, and HFCS.
Sugar also tends to increase inflammation in the body. This, in turn, leads to inflammation-induced weight gain.
- Avoid processed foods.
Processed foods, like salami, ham, frozen foods, ready-to-eat, canned foods, and packaged fruit and vegetable juices, contain high amounts of salt, sugar, preservatives, and artificial coloring agents.
Avoid junk foods like potato chips, burgers, pizza, fried chicken, and fries. These contain high calories, sugar, salt, and trans fats, which lead to quick weight gain. Avoiding these foods will help you shed fat fast and prevent you from regaining the weight.
- Drink water.
Staying hydrated is key to staying ahead in the weight loss game. A lot of times, we mistake thirst for hunger. Drinking water when you feel hungry at odd times will reduce your food intake and increase lipolysis (fat breakdown.
A study found that drinking 500 mL water before meals led to greater weight loss in middle-aged women. Drink 2-4 liters of water per day, depending on your activity level and the climate you live in.
- Consume healthy fats.
Healthy fats are foods containing omega-3 polyunsaturated fatty acids. Consume nuts, salmon, tuna, mackerel, sardines, or carp, olive oil, sunflower seeds, and melon seeds.
Omega-3s help balance the omega-3 and omega-6 ratio in the body, thereby reducing inflammation and weight gain. Omega-3s also help prevent muscle loss and insulin resistance
- Cook your meals.
Cooking your meals at home will help prevent you from consuming too many calories. Restaurant foods often contain hidden calories in the form of sauces, dips, salad dressings, and taste enhancers. Consuming these every day can be harmful.
Make yourself a delicious salad with olive oil dressing or prepare soup for a quick meal. You may also grill chicken/fish/tofu/mushrooms with veggies, or make daal soup with veggies. You will also be able to monitor the amount and quality of oil, amount of salt, and use veggies of your choice.
- Practice Portion Control.
Controlling the portion size reduces calorie intake. This, in turn, is a great way to lose weight. The rule of thumb is – half of your plate should contain veggies, one-fourth of the plate should contain a source of lean protein, and the remaining one-fourth of the plate should contain whole grains. Also, eat in a smaller plate.
- Pay attention to your food.
Pay attention to what and how much you are eating. It will give your brain a cue about the amount of food you have consumed. You will not feel hungry right after eating. Turn off the TV, laptop, and mobile for a while and enjoy your food.
- Eat slowly.
Do not rush when you eat. Eat slowly, chew the food, and taste the flavors. Eating slowly and chewing well prevents overeating and increases satiety. A study showed that slow eating also helped people with type 2 diabetes reduce weight).
- Drink black coffee.
Black coffee contains caffeine. Studies have found that the caffeine in black coffee might help reduce BMI and promotes fat loss. A research study showed that 4 mg/kg and 8 mg/kg caffeine increased metabolic rate in people with obesity. Singer/Actress Deborah Cox Shares Good News
Another study on lab animals showed better glucose tolerance and prevented weight gain.
Consume two cups of black coffee per day to burn fat. Avoid it if you are caffeine sensitive.
- Reduce or avoid alcohol intake.
Frequent and excessive alcohol consumption causes weight gain. It is best to avoid consuming alcohol for at least two weeks to shed the fat fast. You may consume a glass of wine at the end of Week 2 to celebrate your new lifestyle.
- Consume probiotics.
Probiotics are good gut bacteria that help in digestion and reduce the risk of obesity and metabolic defects. Consume plain yogurt, probiotic drinks, kimchi, and sauerkraut to increase the number and variety of good gut bacteria.
- Eat healthy snacks.
Feeling hungry between meals is normal. You must be careful with the snacks you choose to consume to lose weight fast. Consume healthy snacks, like carrot, cucumber, baked chips, hummus, fruits, coconut water, buttermilk, and freshly pressed fruit juice. Avoid unhealthy snacks at all costs.
- Eat dinner early.
Have your dinner by 7 PM. You will get 2-3 hours to digest the food before you hit the bed. Eating late and sleeping right after prevents proper digestion. Also, if you choose to consume carbs, have your dinner before 7 PM.
- Have a walk after dinner.
Have a stroll after dinner. It will help digest the food and use up some calories as you walk. You can do it with your friends, spouse, colleagues, alone, or with your dog. Walking will also relax your mind.
- Avoid late night snacking.
Do not stay awake more than 2-3 hours after your dinner. You will feel hungry and might end up snacking, which will prevent you from losing the extra inches. Brush your teeth and read a book or listen to soothing music to help you fall asleep on time.
- Get used to running.
Running is a great cardio and helps you shed fat from the whole body. It also helps improve stamina and lung capacity. You must run if you want to get slim. All you need are running shoes, workout clothes, and a treadmill or a running track near you. You must also be careful about your running posture. If you are not too sure about how to start running, find yourself a physique trainer from I-Watch if possible for faster results at https://mkomah.com please get in touch.
- Try other aerobics.
Apart from running, you must also try other aerobics. Aerobic exercises use oxygen while using glucose, glycogen, or protein as fuel. You may go for Zumba, step aerobics, swim, a spin class or kickboxing, walk, or do yoga.
- Do high intensity interval training.
HIIT or high- intensity interval training is an anaerobic exercise (does not use oxygen). HIIT burns fat rather than glucose or glycogen.
Bouts of high intensity exercises with equally spaced rest phases help burn more calories than moderate-intensity exercises. Studies found that HIIT reduced 28.5% fat compared to moderate-intensity exercises and increased glucose tolerance.
Do HIIT at least twice a week for 30-45 minutes, and you will shed fat and get a chiseled body.
- Do strength training.
Strength training is all about strengthening and toning your muscles. You may lift weights, do bodyweight workouts and isometric exercises, and use resistance bands and TRX bands.
However, do not only restrict yourself to strength training. To lose weight, you must do 4-5 hours of cardio in the first 3-4 weeks and then start 2-3 hours of strength training per week.
- Play a sport.
Play an outdoor sport. You will burn calories, sweat, improve lung capacity, balance, mobility, brain and muscle coordination, get shots of “feel good” hormones, be more energetic, and make great friends with sports lovers.
- Enjoy a cheat meal.
If you adhere to a healthy lifestyle for a week, you will earn one cheat meal. Cheat meals act as “caloric shock” and prevent the body from adapting to a new diet and reaching a weight loss plateau.
On a cheat meal day, you will consume an extra 500 calories in one of the meals. But not exceed the 500-calorie limit. You may consume any food of your choice.
You can also check out our highly recommended Fast Metabolism Diet to kick start your metabolism at https://mkomah.com/blog-2/ to get educated on how to get slim fast and simple proven ways.
- Take the stairs.
If you want to get slim quickly, change a few habits that you don’t even realize you have. For example, taking the elevator. Start taking the stairs and burn a few extra calories. You will be happy and thankful for choosing stairs over the elevator.
Note: Avoid the stairs if you have a knee injury or are recovering from surgery.
- Have uninterrupted good sleep.
Research shows that sleep deprivation also causes weight gain. Get at least 7 hours of sleep every day. Sleep helps to rejuvenate your mind and repair the muscles in the body. If you do not get a good night’s sleep, your brain will be stressed out and cannot function properly. When that happens, you will be more prone to eating unhealthy and gaining weight.
Go to sleep within 2-3 hours of having dinner. Push away all the worries by reading a book or listening to music. Get up early so that you have time to work out and prepare a good breakfast.
- De-stress regularly.
Take out at least 30-45 minutes every day for yourself. Uses that time to de-stress and unwind. Do the things that you like to do – draw, paint, read, write, listen to a podcast or your favorite music, or just stargaze! Try not to get bothered about work, school, or anything else. Practice deep breathing and yoga.
- Seek help when stressed.
We often tend to not discuss our problems and avoid being open. This not only causes you to gain weight due to the mounting stress but also puts your health at risk. Talk to your bestie or anyone you consider close. You can also seek professional help if something is bothering you too much and is hampering your day-to-day life.
- Have enough rest.
Take a break from your routine. Go on trips, learn a few new skills, or watch movies to break the monotony. A change of place and activity will release the “feel good” hormones that fill us with a sense of satisfaction. This will make us stop depending on comfort food to feel better.
Follow these points religiously and learn how to get slim fast and simple proven ways for better weight loss results.. They will not only help you lose weight but also reduce the risk of cardiovascular disease, metabolic syndrome, diabetes, and many other life-threatening diseases. But remember, the more committed you are to achieving your weight loss goal, the more quickly you will lose weight. Ladies, start following a healthy lifestyle today and bid goodbye to the body extra inches in just a few days.