No one loses weight the same way and there is no one-method-fits-all approach that works the same for everyone. However, you can certainly use these tried and tested tips to kick-start your journey and help you lose weight faster.
How to Jump-Start Your Weight Loss Efforts
Although we all know that it is impossible to lose weight in a few days, it is certainly possible to establish healthy eating and exercise habits as a plan of attack to help you kick start your weight loss journey. Here are 5 quick and easy tips to follow:
1. Cut Carbs
- Cutting down the number of carbohydrates you consume daily will help you lose weight two to three times faster than cutting fat from your diet. It works by limiting the amount of simple sugars in your body.
- Simple sugars are produced by carbohydrates and are your number one source of energy. By reducing your intake of carbs the amount of simple sugars your body uses for energy is limited. As a result, your body will turn to your fat storage for energy and burn fat for fuel.
Making it work:
- Aim to limit your daily intake of carbs to less than 30%. Focus on including only natural and complex carbohydrate sources in your diet that are naturally high in fiber.
- Introduce nutritious whole grains into your diet like bulgur wheat, oats, and quinoa.
- Include starchy vegetables like sweet potatoes, leafy green vegetables, and pumpkin instead of refined carbs found in baked goods like white bread and pastries.
2. Protein with Every Meal
- Protein has a positive impact on your body’s composition by boosting your metabolism. People who ate more protein have been shown to burn between 80 to 100 more calories than those who eat less protein.
- Protein has a much higher thermic effect than fats and carbs. This means that the body expends more energy (calories) to digest and make use of protein in the body, helping you to lose weight.
Making it Work:
- Include a good quality source of protein at every meal such as eggs, whey protein powder, and oats.
- Eat lean meat, fish, and chicken at least twice a day to boost your protein intake.
Related Post: How Much Protein Does Your Body Need?
3. Healthy Fats
Healthy fats in the form of mono- and polyunsaturated fats have been shown to enhance weight loss in those following a low-carb diet.
Making it Work:
- Include coconut oil, avocado oil, olive oil, and Omega-3 fatty acids in the form of nuts, flaxseeds, tuna, and salmon in your diet.
- Use coconut oil for cooking and olive oil as salad dressings.
4. Avoid Sugar
Sugar releases insulin in the body, a hormone responsible for stabilizing blood sugar levels. Too much sugar will cause insulin to use sugar in your bloodstream to burn for energy instead of fat.
Making it Work:
- Eliminate sugar contained in sweetened foods and beverages from your diet.
- Use plant-based stevia as a sweetener in tea and coffee and avoid all processed foods and low-fat desserts that are full of sugar.
5. Watch the Size of Your Portions
- Eat the right amount of calories for your body type. To lose weight, aim for a calorie deficit of 500 kcal per day. If the deficit is too low you won’t lose weight and if it is too high and you will start to lose muscle mass that slows down metabolism.
- Find out what the right amount of calories are for your needs and track them to get better results.
Making it Work:
- Calculate how many calories you need and follow a diet plan that will produce a calorie deficit of 500 kcal.
- Use measuring tools and prepare your meals in advance to help lose weight.
Also read: Pre Workout Meal: What to Eat Before a Workout?
At Transition Personal Training we understand that each individual has a unique physique and our experienced personal trainers will help you draw up a personalised weight loss plan for your particular body type and needs. Contact us today to find out how we can assist you on your personal weight loss journey. If you are a first-timer, we have got you covered. Fill out your details in the contact form and get yourself the 2 weeks free trial.
