In this fast-paced world, it can be more frustrating to wait for results.
However, when it comes to your body, it can be dangerous to lose weight too quickly.
A realistic and ideal weight loss goal is 10 pounds in a month.
And guess what’s the best way to do this? It’s the combination of exercise and healthy aging.
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In a nutshell:
Cardio is the way
Health experts recommend adults get 2.5 to 5 hours of moderate-intensity aerobic activity or 2.5 hours of vigorous aerobic activity per week.
Simply put, we all should be spending more days exercising than not exercising each week.
Adding cardio to your routine is one of the most effective ways to quickly lose weight.
For best results, try to squeeze in at least 20 to 40 minutes of cardio daily.
Be it swimming, walking, jogging, biking, or boxing, take your pick.
All of them are great at burning calories, which in turn, leads to weight loss.
Consider resistance training
If cardio or aerobic exercises are too simple for you, try resistance training.
It’s a physical activity that entails working against some sort of force to increase a person’s strength and build muscle.
Besides other health benefits of resistance training, it can help accelerate your metabolic rate to make weight loss faster and easier.
A study found that resistance training works to maximize the number of calories burned throughout the day.
You can use bodyweight exercise at home or utilize gym equipment.
Either way, both methods are easy and effective to enhance weight loss.
Do HIIT exercises
Ever heard of or tried HIIT? It stands for high-intensity interval training and is a type of exercise that alternates between short bursts of movement and quick recovery periods.
This then keeps your heart rate up, promoting fat burning and accelerating weight loss.
If you can do HIIT regularly in a month, you can surely lose a significant amount of weight.
As a matter of fact, compared to running, biking, and resistance training, HIIT is capable of burning up to 30% more calories.
Furthermore, another study revealed that men who did HIIT 3 times a week for 20 minutes each session lost 2 kilos of body fat and 17% of belly fat in over 3 months without making other diet or lifestyle changes.
Can you do it? To start, swap out your cardio and do 1 or 2 HIIT workouts per week, switching between running and walking for 30 seconds at a time.
Eat less refined carbs
A great way to lose weight quickly is to reduce sugars and starches, or a.k.a., carbohydrates.
You can follow a low-carb eating plan or reduce refined carbs and eat whole grains instead.
When there are lesser refined carbs on your diet, your hunger levels decline, and ultimately, you’ll be eating fewer calories.
Moreover, a low-carb diet will force your body to utilize stored fat for energy instead of carbs.
Meanwhile, eating complex carbs like whole grains in addition to a calorie deficit will give you higher fiber, which is digested more slowly.
This makes them more filling, so you’re satisfied for longer hours.
Research also suggests that a low-carb diet can reduce appetite, thus, leading to fewer calorie intake.
Choose your beverages wisely
Liquid calories can have a huge impact on your weight loss.
Thus, it’s crucial to learn how to pick healthier beverages so you can effectively increase weight loss.
Energy drinks, juice, and sodas, for starters, are often laden with sugar and extra calories that typically contribute to weight gain over time.
In contrast, water can keep you feeling full, not to mention, it gives a temporary metabolism boost.
As a result, your calorie intake is reduced and your weight loss efforts are amplified.
So, to shoot up weight loss, reduce, or better yet eliminate high-calorie, sweetened drinks, and aim to drink 1-2 liters of water in a day.
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