In this post we reveal the 7 Key Steps To Losing Weight Fast?
Read more below to find out what they are, and how they can help you to shed weight?
We have listed here for you 7 ways that you should concentrate on, if losing weight fast in 2021 is your ultimate goal? These are 7 easy to follow steps. And they will help concentrate your mind, and concentrate your efforts to finally shed those unwanted pounds.
We believe that following a plan like this, as we have listed below, will help you to stay focused. As you begin to drop the excess calories you eat, each passing day.
Because the best way to lose weight is to consume less calories each day.
Drop the calories until you reach your desired weight or your ideal weight for your height.
And that’s without taking exercise into account here. Sure, you could continue to overeat calories each day, and exercise like a demon to force your body into weight-loss? But that is going to be a recipe for burnout.
Simply because you will have to recover from all that exercise. It’s a hard road to travel, doing weight loss that way. We have a more successful and easier way to get awesome results for you… if you just stick to the plan below.
First thing we suggest for anyone about to start a weight loss plan, or looking to lose weight fast, is to see or tell your doctor first. Do this if you haven’t had a health check up in a while, and if you are older in age or generally unfit etc.
Once you have informed your doctor about your weight-loss plans, consider following what we have laid out for you below. And follow at a pace that you are comfortable with, each day.
7 Key Steps To Losing Weight Fast?
1. Keep A Diary Of What You Eat.
As you will be embarking on a journey that leads to fast weight loss, it will be a very good idea for you to keep a record day to day. Of all your activities related to this period in your life.
Keeping a close eye on your daily calories will ultimately determine if you truly win at this game. With no cheating involved we want you to jot down what you eat per day. And stay within, or below your daily calorie limit.
Go over this calorie limit and it becomes a vicious circle for anyone eager to lose weight fast. But it won’t be for you, if you use a diary to record your calories eaten per day.
Just jot down what you eat and drink on a daily basis. Because using this method will also enable you to plan out healthy meals and drinks, for the days ahead etc. Simple…
2. Cut Back On Unhealthy Fats.
Reduce by half the amount of unhealthy fats that you might be using to either cook or prepare your meals. If you are used to spreading the butter on your toast or bagels etc then a good idea will be to spread less here and take in less calories.
Cut back on adding excess butter and oils to potatoes and other vegetables during cooking. This is where a lot of unwanted calories can be discarded in the preparation of meals.
Use less or cut back on mayonnaise or sauces added to salads etc. These add excess calories and sugars to your diet. And over time will cause weight gain problems for you.
Simply as a result of crazy insulin spikes as the body tries to take control of the sugar entering your system when you eat.
Healthy oil choices are rapeseed oil, extra virgin olive oil, olive oil, canola oil, sunflower oil etc. All these contain similar calorie amounts and are great for long term health benefits. But use sparingly when cooking. Remember everything in moderation !!!
7 Essential Steps To Losing Weight Fast
3. Limit Your Daily Sugar & Sodium Intake
This is a requirement in order to lose weight fast. Because the human body takes in sugars from a multitude of different food groups and choices.
Breakfast cereals that are not healthy for you are loaded with too much sugar and even the sodium level will be fairly high. This is not a good breakfast choice for anyone aiming to lose weight quickly.
The high amount of sugar and sodium in unhealthy breakfast cereals will cause high insulin spikes. And all those sugar and sodium calories have to go somewhere, don’t they?
They will settle around your waste, hips and thighs as fat cells.
The best cereal choices are porridge oats and oat bran products. Healthy Muesli products that are not loaded with excess sugar and sodium. There are healthy choices of breakfast cereals that you can purchase in your local supermarket.
Read the product label for a full list of the ingredients and look for any with added sugar and sodium amounts. Go for healthier cereal brands and products.
Cutting back on unhealthy breakfast cereals, biscuits, cakes and confectionery products like chocolate bars and sweets will save you a ton in unwanted calories. These food groups contain the lion share of sugar and sodium calories.
And they are responsible for some of the highest insulin spikes within the human body.
Sugars here are quickly absorbed into the system, causing insulin levels to spike because the body has to get control of all that sugar, and get it used up as an energy source.
The trouble is your body wont be able to use up large amounts of sugar and sodium calories digested from these bad foods as quickly as you eat them.
Your body only needs small amounts of insulin release daily to do essential functions. Not huge insulin spikes from consuming high calorie foods.
The more insulin your pancreas releases during mealtimes the greater the chance of you gaining weight from fat storage.
One of the keys to effective weight loss is a reduction in insulin spikes during mealtimes.
The secret here is to cut back on adding excess sugar, and consuming products that are sugar loaded. Such as cookies, cakes, biscuits, ice-cream, desserts and pastries. Do this one thing successfully, and watch the weight drop off you, in no time. It’s that quick !!!
7 Key Steps To Losing Weight Fast
4. Eat More Healthy Protein
If you are not already, then start by having lower fat sources of quality protein with your meals. Protein is an essential requirement for a healthy body and mind. It’s important to have the recommended amount of protein each day, for continued healthy and vitality.
Protein is going to play such an important part in your overall plan, to lose weight fast. Don’t underestimate the effectiveness of protein to satisfy your hunger pangs. Don’t go below your daily recommended protein amounts.
The recommended daily amount for a woman is about 46 grams per day and a man is slightly higher at 56 grams per day. These amounts may seem tiny at first. And there is an ongoing debate at what the real figure is.
But there is no doubt about protein’s ability to help you in your fight to lose weight fast, and keep it off. Protein is king. Protein will help you to feel fuller for longer, as you start to drop the unwanted calories around your waist, hips and thighs.
Healthy protein choices are all types of fish such as wild Alaska salmon, trout, tuna. Sardines, herring, mackerel, flounder and haddock to name a few more.
Omega-3’s are essential for health and fish are very good sources of these fats.
Eggs are a top quality animal protein source. Also providing essential vitamins and minerals to. Chicken and Turkey are great sources of high quality, low fat protein.
All types of nuts and grains are good sources of protein, essential nutrients and healthy fats.
Yogurt and low fat milk are also great sources of protein to.
As are red meat choices such as beef, lamb, pork, veal, venison and ham.
Assorted vegetables, beans and pulses like broccoli, carrots, peppers, chickpeas, soybeans and lentils are great sources of nutrients, fiber and protein. Use them to prepare delicious, tasty meals to help with your weight loss plans.
7 Healthy Steps To Losing Weight Fast
5. Eat More Healthy Viscous Fiber
Increasing your fiber intake is a surefire way to help you to lose weight. But you need to consume more of a particular type of fiber to make that happen?
You also need to introduce more healthy fiber into your diet gradually over a period of time.
Don’t rush this because your system needs to get used to this extra fiber you are eating if this is all new to you.
If you are eating fresh fruits and vegetables daily then you are getting good fiber in your diet. Simply by eating healthy breakfast cereals regularly you are also eating a mix of fibers.
And if you are also consuming nuts, raisins and wholesome grains regularly you are again having your share of fiber. That’s good news for you and your wellbeing.
But you still may not be eating enough of a certain type of fiber that helps to reduce or suppress your daily appetite? And do it in a way that is 100% healthy for you.
Are you consuming enough Viscous Fiber in your diet?
What Is Viscous Fiber?
Viscous fiber is a soluble form of fiber. Sourced only in plant foods. Wholesome plant food sources such as Asparagus, beans, brussel sprouts, avocados, lentils, flax seeds, oatmeal, broccoli, chia seeds, quinoa, raspberries, chick peas, blackberries, pears and almonds etc.
- Asparagus – Packed with nutritional value and low in calories
- Beans – Peas, chick peas, lentils, kidney beans, black beans, soybeans, haricot beans
- Brussel Sprouts – High in fiber, vitamin C and K and low in calories
- Avocados – A fruit that’s loaded with vitamins, minerals and omega-3 fatty acids
- Lentils – Packed with nutrition and fiber… superb ingredient for weight loss
- Flax Seeds – Loaded with nutrients, protein, fiber and omega-3 fatty acids
- Oatmeal – A nutrient dense food… rich in carbs, fiber and higher in protein
- Broccoli – High in nutrients, fiber, vitamin C and K, iron, potassium and protein
- Chia Seeds – Very nutrient dense black seed, low calorie, fiber and protein rich
- Quinoa – High in nutrients, essential vitamins and minerals, protein and fiber
- Raspberries – Packed with nutrients, antioxidants, vitamins, minerals and fiber
- Chick Peas – High in nutritional value, vitamins, protein and fiber
- Blackberries – High in vitamin C, fiber, antioxidants, low in calorie and carbs
- Pears – Highly nutritious fruit, source of fibers, anti-oxidants, vitamins and minerals
- Almonds – Nutrient dense, packed with protein, fiber, healthy fats and antioxidants
7 Key Steps To Losing Weight Fast
The ultimate benefit of increasing the amount of Viscous Fiber in your diet is the ability for you to reduce your food cravings in between meals. Preventing you from overeating and gaining excess pounds around your waistline.
More Viscous Fiber in your meals will also help you to lose the weight you are trying to shed more effectively, by suppressing your daily appetite for large amounts of the wrong calories you are eating.
Such as excess sugars and sodium found in ready meals, unhealthy breakfast products, cakes, biscuits and sweets, as we touched on earlier.
Ready meals are quick, but they only have very limited nutritional value for you. Compared to cooking a meal with fresh vegetables and other ingredients, there is no comparison.
Preparing a meal in the kitchen at home using healthy fresh ingredients is a great way to improve the amount of nutrients, vitamins, minerals, healthy protein and fiber that you eat on a daily basis.
All of these essential nutrients combined, in meals you eat each day, working for you will have a more positive effect for you. As you aim to lose those unhealthy bodyweight inches around your waist and hips.
6. Drink Water Before Meals
Drinking a glass of water about 30 minutes before mealtimes is a great way to minimize the total calorie amount consumed during a meal. The action of drinking water helps dieters to cut back on calories and therefore helps in the weight loss process.
The more hydrated you are the better the body works in general. You are more successful at losing weight and burning off body fat when the body is hydrated. Water plays a very clever part in this process.
By drinking some water before a meal and during it will play a beneficial role for you as you embark on a program of weight loss.
Don’t discount the benefits of drinking more water and the role it plays in your health and overall wellbeing.
7 Key Steps To Losing Weight Fast
7. Mindset
Weight loss and the process of trying to lose weight successfully is a minefield for many people worldwide. There is so much information out there that’s freely available. And there is a lot of mis-information and scams surrounding the weight loss industry.
But the process of actually losing weight really is a simple one when you get down to it. All you have to do is consume less calories than what you really need, on a per day basis.
To be successful with weight loss in the long term, if you have failed up to now, will require you to maintain a positive mindset.
It will carry you forward as you begin to lose weight in the day’s and weeks ahead. Once you begin to see the excess pounds melt away, your outlook becomes more positive.
And that’s great news for you as you pursue weight loss. You will encounter day’s when you are successfully losing weight… and day’s when not much happens at all.
It’s those unsuccessful moments when positivity counts… and so will your MINDSET !!!
Resources:
- More about good and bad fats, cholesterol…
- More information about Viscous Fiber and sources…
- Health benefits of drinking water each day…
