In principle, we all know that in order to lose weight quickly, we must simply burn more calories than we consume.
However, everyone who has tried to lose weight quickly understands that reality can and has always worked against us (otherwise, we wouldn’t be looking for strategies to lose weight quickly).
In fact, life gets in the way, and we are either too tired to exercise or too busy to prepare nutritious meals.
But don’t worry, you can still lose weight quickly if you want to.
You just need to have the correct tactics in place to do this.
So I’m going to offer my 10-step approach for losing weight quickly and keeping it off for good.
Try them this week and you may lose 10 pounds in the following seven days.
1. MAKE A PLAN.
Long-term weight loss is achieved by a mix of a nutritious diet and regular exercise.
Outline the particular measures you must take to reach your goal weight.
One specific step may be to walk 30 minutes more every day.
2. VISUALIZE SUCCESS.
The top athletes in the world see themselves using flawless methods, a tactic that prepares their bodies for victory.
Visualize how you want to appear and feel after losing weight in the same way.
Posting encouraging images or slogans about the house might assist.
3. CREATE A POSITIVE ENVIRONMENT.
To assist you on your travels, you will most likely need to undertake some house cleaning.
Clean out your cupboard of calorie-laden processed snacks, and clear out your fridge of whole milk dairy, processed meats, and other high-calorie food traps.
4. KEEP A JOURNAL.
A crucial weight loss method is to increase self-awareness.
Keep a diet and exercise journal to keep track of what you’re eating and when you’re exercising. Getting a primer on portion sizes is one of the best measures you can take to reach your goal weight.
5. LEARN ABOUT PROPER PORTIONS.
Don’t let enormous portion sizes derail your health-consciousness efforts.
6. SCHEDULE EXERCISE.
You’re already in the habit of scheduling what’s important, from meetings to doctor’s visits.
Exercise is equally as vital as your weight and health, so put it in your schedule and make that commitment to yourself.
7. EAT MINDFULLY.
Drink a glass of water every time you want to eat something.
Then consider whether you’re still hungry. If the answer is “no,” remove your hand out of the bag of nuts and find something else to do.
You ‘escaped’ mindless eating around 2 p.m. by going for a stroll or writing in a diary.
8. GET A FAT BUDDY.
It might be difficult to achieve and maintain an optimal weight on your own.
Join forces with a like-minded buddy (or connect with someone in the same situation online) so you can provide each other support and encouragement.
9. GET PROPER SLEEP.
Numerous studies have found that sleeping for fewer than 5–6 hours each night is related to an increased risk of obesity. This is due to a number of factors.
According to research, inadequate and poor-quality sleep lowers metabolism, the process through which the body transforms calories into energy. When metabolism is impaired, the body may retain excess energy as fat. Furthermore, lack of sleep can boost the synthesis of insulin and cortisol, both of which promote fat accumulation.
The length and depth of sleep also influence the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin indicates fullness to the brain, whereas ghrelin signals hunger to the brain.
You’re continually hungry if your leptin and ghrelin aren’t working correctly, and nothing you eat will ever fill you up.
So, get more and better sleep. Also, don’t set the alarm.
10. COMMIT LONG-TERM.
Maintaining a healthy weight requires a change in lifestyle.
All too frequently, we lose weight, perform a victory dance, and then revert to our old behaviors.
Make this the time that lasts.
For a little moment, rejoice, and then continue on your healthy road.