The Five Effective Ways to Lose Weight Fast!

Currently working on a weight loss program or still planning to get started? Want additional tips to put off the extra pounds and shed the extra inches off your waistline? There are little ways that go a long way to effective weight loss the fast and easy way. Here are some of them.

The First Way: Drink Water to Lose Weight

You can survive four months without food and only four days without water. Almost 90% of our body is water. Water is, indeed, essential to us. It is also an important key to losing weight. Unless stores of water in the body are replenished by drinking eight to ten 200 to 240 mL glasses of water everyday, you retain water – meaning, water accumulates in your body and therefore, you add on to your weight. By drinking an adequate amount of water, you train your body not to store as much water anymore. Another benefit to drinking water is that it helps flush out excess salts, toxins and free radicals that build up and damage you body. Salt absorbs water in the body. Toxins and free radicals degrade the body’s cells. So, drinking water a natural way of detoxification. One of the most important functions of water to weight loss is that it is a natural appetite suppressant meaning, it helps you eat less. Try drinking a glass of water before a meal and you will know what I mean.

The Second Way: Schedule Your Meals Early

It is important to eat early meals instead of late meals. Our body follows a normal rhythm – a Circadian rhythm. This means that meals taken in during breakfast and lunch time are processed or metabolized differently at dinner time. At night, the body tends to store more energy in the form of carbohydrates and fats that translate to added calories. Research show that daily protein and fat during the daytime, especially breakfast, allows you to lose weight and gain additional stores of energy. Eating the same protein-rich or fatty meal during dinner time increases the tendencies of the body to gain weight in calories instead of using up those calories. Have a regular schedule for meals with your last meal preferably at 7PM or earlier.

The Third Way: Small Frequent Meals are Best

Instead of eating three large to medium-portioned meals per day, break down the quantity of your food among five scheduled meals per day. Eating small meals frequently makes you feel “full” more frequently therefore, helping you lose weight. Not eating at all doesn’t work because it makes you feel hungrier, making you eat more! Snacking with healthy sandwiches, fruits like apples, oranges and grapes and vegetables like sliced carrots and stalks of celery are a good option for you.

The Fourth Way: Adopt a High-Fiber Diet

Fiber in fruits and vegetables helps keep that feeling of “fullness” in the body. By eating fiber-rich foods, you not only stay full for a longer period of time, you also benefit from prebiotics and probiotics in your gut that aids in the digestion of food and the regulation of your metabolism.

There are actually three kinds of nutritionally-remarkable fiber in the diet. These are:

 Insoluble fiber, a kind of fiber that does not dissolve in water or fermented by bacteria in our gut. This kind of fiber retains water and forms softer and bulkier stool. This property of insoluble fiber is important in getting rid of toxins in the gut and carcinogenic/cancer-causing compounds.

 Soluble fiber is fermented by the natural flora of our gut or the “good” bacteria of our gut. Prebiotics, substances that provides an environment conducive for good bacteria to grow in the gut, as well as probiotics, substances that promotes the growth of good bacteria in the gut help in improving your metabolism by establishing your gut’s normal rhythm. Because of this, pre and probiotics help in controlling appetite and weight.

 Prebiotic Soluble Fiber in the form of galacto-oligosaccharide, oligofructose and inulin have the most positive effects to pre and probiotics therefore, have the most health benefits.

The Last Way: Avoid Salty, Fatty and Sweet Food

As said earlier, salty food absorbs and retains water in the body, producing some sort of weight gain. Excess fat gets stored in the body making you gain weight as well. The combination of salty and fatty food is known to contribute to the formation of plaque in the vessels of the heart which develops certain kinds of heart disease like atherosclerosis and arteriosclerosis as well as heart attacks and stroke. Sweet and starchy food are rich in carbohydrates and unused carbohydrates get stored in the body in the form of fat.