When it comes to weight loss, most of us have no patience and want to rush things to get to the goal as fast as possible. However in order to reach your fitness goal as fast and possible and sustain the result, the best way is to avoid crash dieting. That is because making healthy changes to your diet and following a proper exercise plan is the most reliable way to banish fat and keep it off.
Some diets that can get you to lose weight fast are so restrictive in nature which ensures weight regain short after. You will need to apply smart adjustments to your lifestyle not hard ones to be able to have a nice shape in the shortest time possible.
So here’s some experts safe recommendations to reach your weight goal fast.
1- Get Enough Sleep.
In a study, participants that slept 8.5 hours per night managed to lose twice as much weight as other participants that slept only 5.5 hours per night over the course of two weeks, despite the fact that two groups followed the same diet and exercise routine.
The reason for that is because when you get enough sleep at night your hunger and appetite hormones (ghrelin and leptin) stay in normal levels, meaning that you will not be getting cravings and hunger pangs.
Moreover, another study published in 2013 found that when you don’t get enough sleep the reward zone in your brain start making you crave sugary and fatty foods more. Another study found that people the don’t get enough sleep per night eat about 400 extra calories the following day.
2- Eat Small Meals Frequently.
Eating small meals every three or four hours will sustain your blood sugar stable which in return will make your energy levels long lasting and prevent intense hunger that cause wrong food choices. In each meal, have your plate half filled with fruits or vegetables, one quarter with whole grains and the other quarter with lean protein like beans, poultry, nuts, fish or eggs.
These kinds of food promote long-lasting satiety and slows digestion which leads to lesser calories being consumed.
3- Portion Your Meals.
Your meals should be 35 percent protein, 35 percent fat and 30 percent carbohydrates.
This strategy will make you lose weight faster according to a study published in the American Journal of Clinical Nutrition in 2016 which suggests that increasing the amount of protein you eat while reducing the overall calories can ensure fast weight loss of fat not muscles.
That doesn’t mean you should be getting your fat and carbs portions just from any source. Always aim for healthy sources of fat like avocado, nuts or fish and whole grains, beans or vegetables for carbs.