There are many reasons why someone should lose weight, whether he or she have put on a few extra pounds, or have moved up into the more substantial weight brackets.
The long-term benefits are avoiding severe diseases such as diabetes, heart conditions, and certain types of cancers.
In the short-term, the immediate benefits are that you feel better and have more energy, are more productive, and can get more enjoyment out of life. Cutting carbs is a favorite way to cut calories and embark on a weight loss journey.
Why Carbohydrates Are Important to Lose Weight
The Internet is saturated with both credible information and misinformation about carbohydrates. First off, when people talk about cutting carbs, they are typically talking about bread, potatoes, and pasta.
Many people do not know that foods such as meat, dairy, fruits, and vegetables also contain carbohydrates, but they also provide essential vitamins, minerals, fiber, proteins, and other nutrients that are essential for life.
There are vast differences between consuming the carbs in a bag of potato chips and consuming carbs and head of broccoli.
Processed foods such as cookies and slices of bread also tend to contain high amounts of sugar, high fructose corn syrup, plus other chemicals that can make you gain weight. It is the carbs combined with these other elements that determine whether the carb is good or bad.
Carbohydrates and Energy
Our body gets its energy from either sugars, carbohydrates, or proteins. The difference in these three types of nutrients is how long it takes the body to break them down. Simple sugars enter the body and are broken down quickly to provide energy.
They give us a quick rush. Carbohydrates from things such as wheat and grains take longer to break down and offer medium range energy. Proteins are the most challenging to break down and will provide energy over a much more extended period.
There are three types of carbs: sugar, fiber, and starch. Fiber slows down the digestion of simple sugars. When you eat carbs that do not contain fiber, such as cakes, soda pop, and juice, your body processes them very quickly, this causes swings in blood sugar levels and makes you hungrier.
You still get carbs when you eat an apple, but the difference is that it contains fiber to slow down the processing of this simple sugars that it provides, this is why an apple does not cause a spike in blood sugar and will leave you feeling satisfied for a much longer time.
It is possible to cut carbohydrates and not drop pounds. If you continue to set consume foods that are dense concerning calories, you will not lose weight even if they are low carb.
Good carbohydrates, such as those found in fruits and vegetables are less calorie dense, will sustain your energy for a more extended period, and make you less likely to gorge on calorie dense foods later, this is the key to lose weight.
How Much Is Too Much?
According to dietary guidelines, carbohydrates should be between 45 to 65 percent of your calorie intake on a daily basis.
The above translates into approximately 225 to 325g of carbs for the average 2000 calorie diet. If you want to drop pounds, cutting that back to between 50 and 150g of carbs is recommended. The key is cutting back.
Best Foods for Weight Loss
The difference in the high carb and what is advertised in as low-carb diets are not all about the carbs. It also comes down to calorie density, how much fiber you are consuming, and how much the food contains regarding simple sugars.
The amount of muscle mass you possess and the presence of conditions such as metabolic syndrome can affect how your body uses carbs. Those that have difficulty processing carbs should consume less processed foods if they want to lose weight and remain healthy.
Cutting carbs is necessary for weight loss, to supply you more even, sustained energy throughout the day. As you can see, it is not all about the carbs; it is about the type of foods that you eat.
Consuming the carbs in carrots, broccoli, and avocados are healthy for you and will help you achieve your weight loss goals. Everyone can agree that consuming carbs such as processed bread, pasta, sweets and foods that do not contain fiber will probably make you gain weight.
The bottom line is that if you want to see the numbers on the scale go down and have more energy, you need to fill your diet with good carbs, such as fruits and vegetables. Cutting down on low nutrition foods that are calorie dense will help you to achieve your long-term goals and make you a better you.
When someone asks for weight loss advice, people usually told you to exercise more. They may be related something like “you need to run a mile per day” or “you need to walk 60 minutes per day.” If you are like many people with a busy lifestyle, you do not have the time or energy to devote to an intense exercise routine.
Fortunately, there are ways you can lose weight without exercise by following a few simple steps toward changing your everyday lifestyle. Once you make these changes, and you have consistently stuck with them, you will notice your weight has decreased drastically after just one month.
Changing Your Diet
Anyone can go to the gym and work out for hours each day, but it will not matter if they are not eating a healthy diet. Over 80% of losing weight is all about choosing the right foods to eat daily. For this reason, you do not even need to exercise to lose weight.
Shop for food that is low in fat and easy for your body to digest. Most importantly, only eat foods that are 100% natural. Always avoid eating processed or manufactured foods because they are loaded with artificial sugars, saturated fats, and other unhealthy ingredients which will slow down your digestion.
Below are some tips to get you on the right track.
1. Eat High Fiber Foods
People of the modern age simply do not get enough fiber in their diet. The best fibrous type foods include fruits, vegetables, seeds, and whole grains. Any unmodified natural food that is plant-based will be loaded with fiber.
The essential reason for adding lots of fiber to your daily diet is to improve your digestive health and boost your metabolism. It will put your body in a state where it burns more calories and absorbs more nutrients. This is the perfect formula for controlling your weight and maintaining the health of your overall body.
2. Drink Water
A big reason that people gain so much weight is due to the beverages they drink. If you are drinking something like soda or fruit juice every day, it is a lot easier to pack in extra calories from it. Word to the wise, you should only be getting your calories from food.
This mentality will significantly reduce your chances of adding on extra unnecessary calories to your diet. Therefore, the only beverage you should ever drink is water. Not only does water have 0 calories, but it is also a natural beverage which the body craves for good digestive health and internal cleansing.
3. Low Fat Meat
No one is trying to say that you need to become a vegetarian. You probably love to eat meat, and you may not want to give it up entirely because it helps you feel full faster. In this case, try to add low-fat meats to your daily diet and eliminate red meats that are high in fat.
Some essential low-fat meats include chicken, turkey, tuna, salmon, and other fish. If you refuse to give up beef, then at least look for the extremely lean meat which has 15% fat or less in it.
Aside from watching what you eat, you need to pay attention to how you eat. This can also have an impact when it comes to controlling hunger, portion sizes, and digestive health.
4. Chew Slower
People have a habit of chewing and swallowing the food in their mouths too quickly. Numerous studies have determined that if you chew your food slowly, you will not feel compelled to eat as much. Your taste buds will get satisfied faster as you keep food in your mouth longer before swallowing it. By doing this, you will start to feel fuller on less food than you typically would have before.
5. Smaller Plates
Another way to control your food portion sizes is to use smaller plates. When we were kids, our parents told us to finish all the food on our plates (paradigms) before we could leave the dinner table. That mentality stuck with many people into adulthood, and they typically feel like they need to eat everything on their plate before they stop eating.
Therefore, trick your mind by using smaller plates so that your portions will automatically be less. Then you can still eat everything on your plate while not consuming as many calories as you typically would have.
6. Don’t Eat Before Sleep
Anytime you eat a meal; it is essential to keep your body moving so that you can boost your metabolism and burn the calories that you just took in. This does not mean exercise, but instead just keeping your body upright and going about your daily business as usual.
The last thing you will want to do is lie down after eating because this will significantly slow down your metabolism and overall digestion. As a result, you will not burn as many calories, and this will cause those excess calories to get stored as fat. For this reason, you must wait at least 3 hours after your last meal before you go to sleep.
7. Eliminate Peer Pressure
Let’s say someone invites you out to restaurants on occasion or maybe you live with someone who eats unhealthily. These are situations which can make it difficult for you to make the right food choices.
On the one hand, you feel obligated to satisfy other people by eating the foods they want to eat. Then, on the other hand, you feel guilty because you are eating foods that you know are making you gain weight.
So, what do you do? Well, the only solutions are to avoid social gatherings that involve food and to shop for your own food. If you live with someone who does not want to eat healthily, then create a section in your food pantry or closet for your food only.
By implementing all these healthy habits above you will certainly lose weight without exercise, in a reasonably short time frame. You will reach your goals patiently.
A proper diet is required with these exercises for losing weight fast at home plus your positive mental attitude.
However, here is the but; many people have this behavior, a pattern I should say, or a bad habit that doesn’t let us lose weight fast. We assume we know everything about how to lose weight.
Moreover, that is wrong. Is okay if you decide to do the exercises to lose weight fast at home. The problem is the lack of knowledge in that specific area. In life, we begin to do some things without getting information in the first place at least a little kind of information. You need the motivation to be a better you.
A proper diet is required with these exercises for losing weight fast at home plus your positive mental attitude.
However, here is the but; many people have this behavior, a pattern I should say, or a bad habit that doesn’t let us lose weight fast. We assume we know everything about how to lose weight. Moreover, that is wrong. Is okay if you decide to do the exercises to lose weight fast at home.
The problem is the lack of knowledge in that specific area. In life, we begin to do some things without getting information in the first place at least a little kind of information. You need the motivation to be a better you.
We are in a time where we must leave the laziness in the past. Decide, leave procrastination behind. Is your call, do it. You will lose weight, and you know you can do it.
The reason you are reading this blog post is that you already decided to make it happen. Do your research on how to lose weight fast according to your body fat. Don’t try to rush things. A few years ago I made some mistakes that almost cost my life; I was overweight, my weight was more than 300 pounds. I was overwhelmed and decide to lose weight quickly. I took the rush way, the no effort way.
You know is right, it is overwhelming because you want it so much to lose weight quickly. Do not stress yourself. Remember is a journey. Try with baby steps. Treat your self like a queen or king. There are many ways to reach your weight loss journey and stay fit forever.
You listen to that little voice when you want to eat junk food, and you go and eat it. I refer to your little voice the one you manipulate to enjoy that junk food, unhealthy food that makes your body look bad.
Is better to listen to the other little voice the one that doesn’t try to satisfy you. I prefer the one that will always be your best friend. This little voice deep inside will tell you to do the right thing. You know we all have this little friendly voice that will help us to do the things you will always dream of. However, with all the distractions from life, we do not listen.
You come home, and here we go again with the bad habit to open the refrigerator and open a soda bottle. You forgot about your diet; you satisfy yourself drinking an unhealthy beverage.
Instead, remember the friendly little voice telling you do not to open that bottle. If you do, you are taking a step back. So why don’t you drink water to lose weight?
Yes water, you read right.
1. Drinking water
Drink water before you eat, water is an appetite suppressant, plus makes you feel full, the result, you eat the least amount of food. Not only water can help you to lose weight. We are water. Our body, brain, heart.
The typical adult individual body is 60-70% water. So go for it drink water and lose weight quickly. Ok here is the trick or the “secret” to accomplish it. I keep telling you to drink water. Not to drink water while eating your favorite junk food. So kick the bad habit of eating junk food or drink soda, replace it with a healthy drink like water.
Just water. However, if the water is not enough because you think is boring, let me share with you this you can add the juice of one lemon, drinking it as soon as you wake up. Simple as that. Want to add a little taste to your water. Add some fruits. Detox Water.
Here you have a few choices:
The technique is not a tedious method like some people think, what happens is we have many preconceived ideas. We skip the right way choosing the no-effort way. We left out the most reliable method to do it choosing the wrong approach way.
Let me tell you this another way. This phrase. “It needs 21 days to form a new habit.” You believe it, but it is not valid.
It takes 66 days to create a new habit according to a study. More on the video below.
See what I mean. The no-effort way sometimes gets you in trouble in no time. Is easy when somebody tells you that he has a “magic pill” that makes wonder about your health plus with this pill, you will lose weight fast. You accept that and drink this “magic pill.”
After a few weeks, you are in big trouble, because you choose the no-effort way. If you drink water, you will lose weight fast, right? However, please avoid soda drinks and your favorite junk food.
There are multiple benefits just for drinking water. You could think carefully about it, and start to implement it. Why will you lose weight when you drink water? The key is the benefits of drinking water.
Water for weight loss – overall health
Zero Calories. (natural zero calories)
Natural Appetite suppressant
Flush out toxins (natural detoxifier)
Reduce the risk of stones in your kidneys
Reduce infections in your urinary tract
Help you to focus and be more alert, concentrate on your day to day tasks
Give you more energy relieving fatigue
2. Focus on the quality of your meals.
Quality food means to consume the right food, but it means to eat this type of food at the right time. You must have a quality diet if you want to lose weight fast.
No matter how much exercise you do, if you are consuming more calories than you should, you will be over-exercising without seeing results. Some diets work for some people and some diets don’t work for them.
As described in the video above, you could do these 10 exercises to lose weight fast at home:
There are many myths, or a preconceived idea that if we skip one meal, let us say the breakfast it will help us to lose weight faster, the point here is to lose weight not to punish yourself, you want to lose weight quickly but with the right way.
Is no quantity of food or if we skip it or not. Is the quality of your food what makes you stay healthy. Simple math here, give your body junk food, you will have a weak system.
Give your body quality food; your body will be strong and healthy. We always try to complicate things, just try to have an adequate meal plan with quality food.
Choose an adequate meal plan, a super healthy meal plan to stay fit, and be the best version of yourself. This one has to be your companion for your weight loss journey.
3. Sleep to Lose Weight
Who doesn’t like to sleep?
Let’s say you are struggling with a project; you are close to your deadline. You decide to work during the night. You do not sleep enough at the right time. You interrupt the hormones in charge of regulating your appetite. In another word, your lack of discipline makes you fat.
You have deadlines. However, you do not have to forget your health comes first. Not your job. Lack of sleep means a “lose-lose situation.” Your overall health deteriorates. Why? Sleep changes your mood. After a restless night, you will short-tempered, and downright stressful.
Once you sleep sufficiently, your attitude usually turns to normal. Sleep enough to remove all those harmful factors and will be easy for you to lose weight quickly, making better decisions during your weight loss journey.
4. Detox Teas
You will love detox teas, one of my favorites is ginger tea.
Ginger (Zingiber officinale), a rhizome, which is an underground stem modification is an appetite suppressant; it supports our immune system, and it has many healing benefits, it heals digestive problems, also has anti-inflammatory properties.
Ginger cleanse your body, help you lose weight fast. In the beginning, when you start drinking ginger tea, you will feel the taste a bit strong. The reality this type of tea is quite gentle on the body.
Remember it takes 66 days to form a good habit. Try to drink this tea several times per day. I enjoy ginger tea always. I drink it every day. Add some honey plus lemon. WoW! is delicious.
The famous rooibos tea, originally from the South African red bush. This red tea is caffeine-free. Is low in calories, naturally sweet-tasting, no need to add honey. (sugar is prohibited)
It has many benefits to your health; it will help you reach your lose weight goal.
Improves Heart Health
Improves Bone Health
Rich in Polyphenols
Lowers Blood Pressure
We all need minerals in our system. This African red tea contains magnesium, potassium, copper, calcium, iron.
It contains antioxidants that protect you from oxidative damage generated by free radicals. The red bush tea carries 50 percent more antioxidants than green tea. Add to it, two potent antioxidants Oxide Dismutase plus Aspalathin.
To the woman constantly giving in to her hunger cravings:
Proven to Stop Hunger Cravings in Their Tracks & Help You Shed One Pound of FAT every 72 hours?!
Keep in mind your health comes first. Do not worry. Start small, remember baby steps. If you feel tired, just rest and continue.
Try a low-impact cardio exercise to protect yourself from any injury a few ones are cycling, swimming, walking, or water aerobics. It will help you to be ready to cut those calories and be able to keep that low-impact, so you do not put much stress on your joints.
You can do 3-4 times a week in the beginning for 20 to 30 minutes a session. You will receive the same benefits if you split it into two ten-minute, so your body adjusted and used to those cardio exercises.
Next, to build lean muscle and reach a stable body composition you can incorporate strength exercises, doing so you will increase your metabolism.
Use resistance bands or light dumbbells (7-10bs). If you use light dumbbells, you will be ready to incorporate a full-body workout.
Example of a Full Body Workout
In that way, you will have a full-body exercise program you can use in your strength training. Three sets and from 7 to ten repetition per set per exercise. You can do it two times a week; then you can increase it up to three times a week once your body begins adapted to the training.
You will lose weight fast at home with this guide.