Losing weight is a goal for many people in the United States. New Year's resolutions often consist of weight-loss goals, and losing weight is often a topic of conversation, typically among women. Losing weight should be done safely, but there are a few ways to lose a reasonable amount of weight fast.
According to the Mayo Clinic, drink at least 8 glasses of water or other fluids a day. However, many fluids are high in calories, such as milk, juice and soda; these will hinder weight loss when consumed in large amounts. Drinking enough water will help reduce water retention, because the body will retain fluids when it doesn't get the fluids it needs.
Calories & Fats
Burning more calories than consumed is a method of losing weight that works for many people. Also, foods that are high in fat are usually high in calories, according to an article on familydoctor.org, so it is a good idea to stay away from high-fat foods when trying to lose weight.
Don't Skip Meals
While it is important to cut calories when trying to lose weight, it is also essential to not starve your body. Eating frequent small meals throughout the day will help keep your body out of starvation mode. When the body goes into starvation mode, it has a tendency to experience weight regain. On netwellness.org, Dr. Shirley Kindrick points out that the goal should be to eat between 4 and 6 small meals a day to avoid starvation.
Reducing sodium intake to lose weight is similar to drinking more water. Sodium causes water retention, which will cause pounds to stay on the body. To stay away from high sodium foods, stay away from many of the convenience foods, since they are often full of sodium.
Many high-fiber foods such as oatmeal, fruits and vegetables are not only full of fiber and other nutrients, but they also are filling. Filling up on these foods will decrease the chance of snacking on less healthy foods. Fiber is also known to aid in digestion.
Breakfast is arguably the most important meal of the day. Eat a well-balanced breakfast shortly after waking up. According to the Mayo Clinic, eating breakfast reduces hunger later in the day. Also, skipping breakfast can increase the body's insulin response, which increases fat storage and weight gain.
Cardiovascular exercise for a minimum of 30 minutes to an hour a few days a week is helpful. Burning more calories than you consume will most likely be one of the most effective ways to lose weight. Also, exercising regularly will increase your metabolism, which can aid in burning more calories even after you have finished exercising.
Get Plenty of Sleep
The amount of sleep you get at night can affect weight loss or gain. Not getting enough sleep can lead to overeating, because the body is looking for energy. According to the Mayo Clinic, people need an average of seven to eight hours of sleep at night.
Even when the goal isn't to bulk up and gain more muscle mass, lifting moderate weights a few times a week is helpful in losing weight. According to thedietchannel.com, the more muscle the body has, the more fat is burned, because muscle is an active tissue, while fat is not.
Weight-loss goals should be reasonable. When made reasonably, goals are often met. Short-term weight-loss goals should not be set too high, because that could lead to unhealthy results. Focus on better diet and exercise goals, and the weight will come off at a healthy pace.