In order for your weight loss to be sustainable and long-lasting, it’s important to choose your approach carefully. If you limit your intake of calories too strictly, you’ll find yourself craving food constantly, resulting in overeating and gaining weight. Plus, calorie restrictions can slow your metabolism down over time, so your body will be less prepared to burn the calories you later consume.
For safe and effective weight loss, pay close attention to these five ways to lose weight safely.
1. Boost Your Cardio
Any type of exercise is good for you, but cardio, in particular, is great for shedding the pounds. Three to four sessions of cardio exercise a week should do the trick – this could be anything from brisk walking to a specific cardio class. Studies have shown that evening workouts can be the most beneficial - 30 minutes of aerobic activity before your evening meal could increase your metabolic rate. It can even keep it elevated for several hours after.
2. Opt for Weight Loss Tablets
Pharmacy approved weight loss tablets are designed to help people struggling with obesity and weight loss. There are several types of weight loss pills to choose from, each working in a different way. Some tablets help you lose weight by making it more difficult for the body to absorb fat while others can help you feel fuller after eating less, so you consume fewer calories.
There are also weight loss pills which can help reduce your appetite, acting on how your brain controls food intake and energy expenditure. Weight loss tablets can make losing weight easier and reduce your body fat percentage, while also giving you more energy and curbing hunger pangs.
3. Skip the Sugar
Sugar finds its way into so many of the foods and drinks we eat - we often don't realise just how much we’re consuming on a daily basis.
Sugar makes our hunger cravings fluctuate quickly, meaning we end up consuming even more calories over the course of the day. If you’re trying to lose weight, it’s a good idea to monitor your intake of sugar and refined carbs; you might be surprised to learn just how easy it is for calories to sneak into treats. For example, a glass of juice or sweetened coffee could bump your overall calorie intake by as much as 800 calories. To lose weight safely but quickly, switch to a sugar-free diet.
4. Eat Green
Researchers have found that people who have a diet that is high in fruits and vegetables find it easier to lose weight and keep that weight off, when compared to other diet plans. This is because fibre slows down the digestion process and makes you feel fuller during meal times. However, plants are generally low in calories and fat, meaning that despite helping you feel full and providing plenty of nutrients, they don’t boost your calorie count. With this in mind, make sure your meals are full of other types of protein and vitamins.
5. Lower Stress and Increase Your Sleep
Most people don’t realise that the added stressors that build up in everyday life can actually contribute to weight gain. Chronic stress and a lack of decent sleep can increase the levels of stress hormones in your body, such as cortisol. This can lead to higher levels of hunger which over time can increase the likelihood of weight gain.
If you want to lose weight, getting a good night sleep and reducing stress levels is key. Not only does sleep deprivation cause your hunger levels and sugar cravings to skyrocket, but it can also make self-discipline harder so you’re more likely to give in to temptation. To get a better night’s rest, try to stick to the same bedtime routine and never consume caffeine in the evening. It’s also a good idea to practice calming activities that will lower your stress levels, such as yoga, breathing techniques and meditation.
There’s no instant fix when it comes to weight loss, but there are ways to speed up the process and shift the pounds in a safe and healthy way. Whether you choose to increase the amount of exercise you do each week, choose prescription weight loss pills or improve your sleep routine, combine these tips with a balanced diet to help you lose weight.