10 Healthy Ways to Lose Weight Quickly...

• 18th November 2020

There is no denying that obesity is one of the leading causes of concern in the twenty-first century. While the rapid advances in technology have made our lives easier, some would argue it has become too easy. People are becoming dependent and more attached to their chairs and couches. It is necessary to take steps in the prevention of unhealthy weight gain.

There are countless forms of exercises, diets, supplements and voodoo plans in the market which claim to make the user rapidly lose weight. However, most of these methods are merely ways of taking advantage of desperate people. These methodologies and supplements are rarely backed by proper scientific evidence which can prove their authenticity.
EMEDS gives you 10 simple and scientifically proven methods of losing weight quickly

1. Sporadic Fasting

Sporadic or Intermittent Fasting is a method of diet consumption where you practice regular short-term fasts while consuming meals within a short period. It is scientifically proven that intermittent fasting for up to 24 weeks can result in rapid weight loss for overweight individuals.

Engaging in a Fast every other day, while eating normally on non-fasting days is the most common form of Sporadic Fasting. You spend up to 30% of your energy during Fasting days and will lose weight very rapidly.

Make sure to stick to a healthy eating pattern during non-fasting days. Do not indulge in overconsumption. Otherwise, all the effort will be for nothing.

2. Exercise

Lifting weights and high-intensity interval training is an excellent method for rapid weight loss. It will burn your fat and in the process also improve your appearance. Moreover, lifting weights enhances your metabolism.

Scientific research suggests that 5-10 minutes of highly intensive training is similar in benefits and weight loss as doing regular training multiplied by five. You can either run outside or make use of a cardio machine. Do the exercise with due diligence, and you will see the results very quickly.

3. Track Your Diet

There are countless applications and devices that allow you to measure your regular calorie intake. Log everything you consume in the corresponding tool. The mere act of tracking your food intake is an excellent method of weight management.

Whenever you record a new meal, the app will show you how much extra calories you have consumed. You will want to stop eating anymore, once the required caloric amount has been reached. This will also push you to decline mid-day snacks and fizzy drinks.

There is scientific evidence proving a positive correlation between weight loss and frequency of diet monitoring.

4. Eat Healthy

Junk food consumption is on a high these days. And why not? After all, it is tasty, quick to prepare, and cheap to make or purchase.

However, junk food is also, without a doubt, the most fattening food available. Eating healthy food is one of the best scientifically recognised methods of weight and health management. Nourishing food will also satisfy you for hours.

A plant-based diet is also extremely effective in weight management. You will rarely see a fat vegan.

5. Eat With Etiquette

• Eat while sitting down. It is preferable if you eat at a table. You must let go of all distractions and pay attention to what you are eating. Try to savour the experience. Avoid distractions of TV, Computer or Cell Phones.
• Take your time in food consumption. Eat slowly and take pleasure in it. Your brain will immediately recognise when you are full and give you a signal to stop. This method is the easiest way to prevent overeating.
• Avoid mid-day snacks and intermittent meals which do not fall under the category of Breakfast, Lunch or Dinner.

6. Consume Protein in Breakfast

Regular protein intake increases the production of hormones signalling the brain that you are full. Such a breakfast can last for several hours.

Also, do not forget to have breakfast every day. After all, it is the most important meal of the day.

7. Avoid Sugar and Carbohydrates

Sugar is one of the highest consumed dietary ingredients in the world. It is also the most prominent factor which leads to obesity. Almost all bottled beverages contain a tremendous amount of sugar and carbohydrates.

Various refined carbohydrate products are also heavily processed. They no longer contain accompanying fibres and other nutrient components. Such food items are digested quickly to produce glucose. Excess glucose produces a high amount of insulin, which in turn contributes to weight gain.

You should switch the sugar-rich food products to healthier alternatives.

8. Remain Active Even Outside Your Gym

Exercise and regular weight lifting are effective for weight loss. However, your activities throughout the day also play a significant role in this endeavour. By increasing your daily activities and body movement, you will burn many more calories than you would with mere exercise on the appointed time.

It is a scientifically proven fact that people with desk jobs are at a greater risk of obesity than those who have jobs which demand activity. Walk or cycle instead of driving, use the stairs instead of a lift; these simple activities can make a lot of difference.

9. Drink Coffee

Coffee is a healthy source of gaining caffeine. Scientific studies suggest that caffeine is beneficial in burning excess fat. Not only that, but it also helps in losing excess water from your body.

10. Manage Your Stress Level

Stress is one of the most significant personal issues in today's world. It not only affects you on a psychological level but also on a physical one. Every person processes stress differently.

Consistent levels of stress produce cortisol in the bloodstream. This chemical increases appetite and leads to weight gain. Research indicates that proper stress management can lead to a rapid decline in the obesity levels of children and adolescents.

There are breathing and relaxation techniques which can help you manage stress. You can participate in specific exercises, such as yoga, tai chi etc. Spending time in nature and engaging in relaxing hobbies, such as gardening can have a very positive effect on the reduction of your stress level.