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Want to loose weight and not sure what you should be doing? You're not alone. With so many advice from online gurus and everywhere else, it can quickly get overwhelming. One thing however is that weight loss isn't a verdict to starve.
Applying the right strategies can shed off those extra pounds fast while eating those delicious and satisfying meals you love. Regardless of where you are in the world - the USA, Europe, Australia or Africa, these science-backed tips will guide you to achieve your fitness goals.
Why Starvation Diets Fail Crash diets:
If you have ever embarked on or heard about crash diets, you know that it often leads to :
• Muscle loss (which slows metabolism)
• Nutrient deficiencies (resulting to low energy levels and hair loss)
• Rebound weight gain (the yo-yo effect, when you loose weight and gain it back shortly after) Instead of crash diets, do this - focus on a calorie deficit plan which means burning more than you eat with nutrient-dense foods.
5 Science-Backed Ways to Lose Weight Fast
1. Prioritize High-Protein Meals
Why high protein meals? They keep you full longer and preserves muscle mass. Ideally go for:
• 0.7–1g per pound of body weight
• Best sources for high protein meals :
Chicken, eggs, Greek yogurt, tofu
2. Use a Free Calorie Counter (No Sign-Up)
Tracking your calories is not only important when you're on a weight loss journey but a necessity. It eliminates the guess work. The USDA Food Database (spoiler alert: our free calorie tracker uses this database 😀 ) provides reliable and accurate nutrition data for your fitness goals.
3. More Fiber-Rich Foods
Aside high protein meals, fiber rich foods slows digestion thus reducing your body's need for food - hunger. Here are my top picks for your delicious fiber rich foods:
• Vegetables (broccoli, spinach). Recall how mum was always going "eat your veggies?" Well now you know why your veggies are important.
• Legumes (lentils, black beans). This is a nice brainier. If you have eaten black beans, you would notice it fills you up and all you do most after that is take a lot of water. Well, that's why it makes it on my list of fiber rich foods.
• Whole grains (oats, quinoa)
4. Strength Training + Cardio
• Lifting weights, well duh! This is quite obvious isn't it? Well lifting weights increase muscle mass and prevents general muscle loss.
• Walking/HIIT: especially fast or just brisk walks during your favorite time of the day can do the trick. Be intentional about it and you're sure to get those extra calories out of your system in almost no time without the need for complicated systems.
5. Sleep & Stress Management
The recommended sleep time for an adult is 7 - 9 hours per day, and if possible sneak in a 30 minutes - 1 hour of siesta. But if you're really busy, you can grab a power nap during the day to get by. These recommendations goes to show how important sleep is important for your fitness journey. Poor sleeping habits and time increases the fat-storing hormone called cortisol. Aim for 7–9 hours nightly.
Common Mistakes to Avoid
• Skipping meals (this just conditions your body to try and recover later by eating more).
• Relying on "diet" products for "quick" results (often diet products have high sugar content which reverses your gains).
• Neglecting hydration (water is a must. Ever heard of the saying "water is life?" Well it is! It aids metabolism.
Final Thoughts
Losing weight fast is not a myth and possible without feeling like it's a sentence to starve. You can achieve your weight goals with:
✅ High-protein, high-fiber meals
✅ Smart calorie tracking
✅ Exercise + recovery The trick? Focus on little but important and measurable changes in your lifestyle and watch those extra calories disappear.
You can also use tools like our free Calorie Counter to stay on track.
Let me know in the comments where you are on your fitness journey and what you plan to achieve. See you in the comments.
Rooting for you. You've got this 💪🏽 💪🏽 💪🏽
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