A lot of people gain weight by consuming more food than they burn. But there are other factors at play here. Your genes, metabolism, hormones, the type of food you eat, your body type and lifestyle also play a role in weight gain. In this massive-portion-sized culture, maintaining a healthy weight can be difficult and losing weight, even tougher.
This article will look at the most effective ways and methods that can help lose weight. If you are looking for help on how to lose weight based on spot reduction, like losing thigh fat or belly fat, apply all the tips mentioned here.
Here are a few steps to be taken to control diet in order to lose weight:
How to Lose Weight Quickly: Best Tips and Tricks
Reduce intake of calories
The best way to lose weight is to burn more calories than consumed. They call it the CICO method (calories in, calories out). Focus more on low-calorie diet, i.e. reduce your intake to between 1,200 and 1,500 calories per day. Limit the amount of fat that is eaten to between 35 and 60 grams per day. Furthermore, try to maintain your carbohydrates’ intake to about 170 to 240 grams and proteins’ intake to about 55 and 95 grams per day.
It is recommended to drink more water for the purpose of losing weight. Water removes harmful toxins, carries nutrients to cells, and provides a moist environment that is required by the by tissues. Try to intake 64 ounces of water every day. Avoid soft drinks, sodas, energy drinks and flavored juices etc.
Reduce intake of carbohydrates
Body accumulates fats after consuming carbohydrates. Intake of carbohydrate-rich meal i.e. rich, bread, French Fries etc. releases insulin in your body to help the influx of all the glucose in your blood. Insulin also creates more fat cells for storing everything that can’t be burnt in your body. As a result, you gain weight. To lose it, you need to reduce carbs. Try to choose lean meats, fish and vegetarian sources of protein, low-fat dairy products, and eat plenty of leafy green and non-starchy vegetables.
Reduce fat from diet
Try not to eat fat, if you don’t want to get fat. Look for the low-fat food like reduced-fat snacks, dairy and packaged meals. Try not to swap fat for the empty calories of sugar and refined carbohydrates. Instead of eating whole fat food, consume low- or no-fat versions of them that are packed with sugar to make up for the loss of taste.
Besides diet, exercise is also necessary to lose weight, since some diets don’t work at all and none of them work for everyone – our bodies respond differently to different food.
You can burn 150 calories with just 30-minutes’ walk. It’s an easy and low-intensity weight-loss exercise. Start by walking for a short time and then gradually increase time.
Doing squats correctly engages your entire lower body and your core. They are one of the best exercises to burn fat from the thighs and glutes and get your lower body in shape in no time. You can alter the speed, maximize the reps and try different types of squats, once you get practiced to the regular type.
Many other types of exercises can help you reduce your weight and get in shape.