Losing weight can be an incredibly frustrating goal, especially when it seems like it’s taking forever to get to your ideal target. While it isn’t advisable to take a crash diet due to its negative effects on your health, there are a few things you can do to safely speed up the process. If you’re finding yourself curious, read on for some tips on how to speed up your weight loss:
- Make Small Adjustments to Your Diet
It can be hard to switch to a completely new diet, so give yourself time to adjust by making small, actionable changes. For instance, swap out the bread in your favourite sandwich with wheat bread, or switch candy out for a healthy serving of berries.
After you get used to the substitutions, you can even try switching your portion sizes around. For example, you can start eating more fruits and vegetables and fewer carbohydrates. You can even do this easily while keeping your kitchen stocked by ordering organic food online. Because you don’t even need to leave your house to do the groceries, it’ll be easier for you to avoid dining out and stick to a healthier diet.
- Don’t Skip Any of Your Meals
While eating less does mean you’re consuming fewer calories, that doesn’t mean you should intentionally skip meals to lose weight. That’s because doing so could cause your brain to go into survival mode, prompting you to eat more during mealtimes. Starvation also causes your body to produce cortisol, a hormone that stores extra calories.
In case you can’t eat your meals on time, always bring a healthy snack with you, such as a granola bar or a pack of nuts. These can help you keep hunger at bay until you can finally sit down and have a proper meal.
- Track Your Calories with a Food Journal
Do you have an idea of exactly how much food you regularly consume? That’s where keeping a food journal could come in handy. Though it may seem like a huge hassle to write down your exact caloric intake all the time, this practice can actually help you keep those pounds off.
In fact, studies have shown that people who take note of all the food they eat in a day could help them lose twice as much weight as those who don’t. This is because the act of logging their calories makes them more aware of each bite they take, including snacks eaten between meals.
- Drink More Water Each Day
Many people tend to confuse thirst with hunger, causing them to eat when they should really be drinking more water. It’s hard to tell the difference between the two because they share a few of the same symptoms, such as headaches, lightheaded-ness, and fatigue.
The trick to overcoming this is to stay hydrated throughout the day. Drinking some water can also help you feel fuller for longer—all without the added calories. Additionally, studies have found that participants who had two cups of water at least half an hour before each meal lost around three pounds more than those who didn’t.
- Reduce or Remove Added Sugar
Sugar, in and of itself, isn’t necessarily a bad thing. Natural sugars can be found in most whole foods, such as fruits and vegetables, and come with other healthy nutrients such as fibres, vitamins, and minerals.
What you should avoid, though, are added sugars. These simple carbohydrates are high in empty calories, which means you gain weight without taking in the vital nutrients you need. The worst part is that they can be found in all sorts of food, from juice drinks and sodas to salad dressings and sauces.
You can greatly lessen your sugar intake by switching out sweet drinks with unsweetened coffee, tea, or plain old water. By cutting out sugary beverages from your diet, you can reduce your daily caloric intake by nearly 150 to 500 calories each day.
The Bottom Line
The trick to effective and quick weight loss has nothing to do with starving yourself. It has more to do with the kinds of food you eat as well as with setting a healthy eating schedule for yourself. So as long as you follow the above tips and tricks, you should be off to a great start with your weight loss journey.