Losing more than three pounds can be challenging when living an unhealthy lifestyle. We tend to be sedentary and leave all the work to machines. However, this goal is not as difficult as it seems. All you need is a healthy eating plan and regular exercise.

To lose weight successfully and permanently, you need to be aware of several scientific secrets. According to studies, 80% of people who lose 10% of their weight eventually gain it back.

How to Lose Weight Quickly

You can lose between 1 to 2 pounds per week if you burn 500 extra calories than you consume in a given week. To achieve this, eat less and exercise regularly. Fastest Way to Lose Weight is achievable by avoiding junk food.

Here Are Some Tricks to Help You Lose Weight More Quickly:

1. Drink Water Before Meals

Many nutritionists believe that drinking water before eating is key to weight loss. Drinking 17 ounces of water over the course of 1-2 hours can increase metabolism by 20-30%, allowing you to burn calories more quickly. Dieters will also feel fuller after drinking half a liter of water about 30 minutes before eating, leading them to consume fewer calories.

In fact, drinking two cups of water before meals can help you lose 40% more weight in three months compared to not drinking any. So, drink water before your meals to achieve and maintain your weight loss goals.

2. Exercise at Least 150 Minutes Weekly

To achieve long-term success in weight loss, ensure you exercise enough each week. Medical professionals recommend engaging in moderate activity for at least 150 minutes per week. If you don’t already have a routine, consider starting with a muscle-building workout plan for beginners. You can try brisk walking, running, or strength training.

Many people gain weight when their fitness regimen is disrupted by an injury. To avoid this, set aside two low-to-moderate sessions of one hour each week. Stick to the schedule until you feel comfortable, then add another day. Continue until you reach 150 minutes per week. Regular exercise is essential for losing weight.

3. Start the Day with Lots of Protein

Kickstart your day with protein and keep it up all day. Reducing sugars and carbohydrates (carbs) is crucial for weight loss, as they stimulate insulin secretion, our main hormone for fat storage. In contrast, proteins increase metabolism and fat burning. They also help you feel fuller for longer by reducing the level of ghrelin, the hunger hormone.

Enjoy delicious breakfasts high in protein, such as:

• Homemade muesli mixed with chia seeds and nuts, rich in protein (avoid colored yogurt if you’re trying to lose weight!)
• Eggs in many forms: omelets, scrambled eggs, and other variations
• Dark bread with cottage cheese, avocado, and unsweetened peanut butter

4. Avoid Excessive Salt

Salt can trigger weight gain, making it hard for many of us to lose weight. Statistics show that the average American consumes twice as much salt daily as recommended. This contributes to bloating and difficulty in shedding stubborn fat.

Adding salt to your diet makes you feel hungrier and thirstier. To combat this, read labels carefully before purchasing, and choose fresh foods over packaged ones.

5. Practice Mindful Eating

Mindful eating can help you maintain healthy diet goals and lose weight. Unhealthy eating habits, like snacking in front of the TV, often develop when we’re stressed, lonely, or bored. To practice mindful eating, identify your emotional triggers.

It takes time for your brain to register that you’re full, so eating slowly prevents you from consuming more calories than your body needs. Mindful eating can lead to long-term weight loss.

6. Get at Least Seven Hours of Sleep

Getting adequate sleep is often overlooked as a weight loss secret. Professional dietitians claim that lack of sleep increases ghrelin, your hunger hormone, while decreasing leptin, the “satisfaction hormone.” This can lead to weight gain due to intense hunger pangs and cravings for high-calorie foods.

Lack of sleep can also impair your ability to make good dietary choices. National health experts recommend sleeping 7-9 hours per night to regulate insulin and hormone levels. To achieve long-term weight loss, ensure you get at least seven hours of sleep each night.

7. Heat-Trapping Vests Increase Calorie Burn

Many leading workout clothing brands sell vests that trap heat, helping you burn more calories. 

Advanced sauna vests maintain body heat while stimulating sweat during workouts. This heat-trapping technology can increase sweat production by up to 3x compared to conventional workout clothing, allowing you to burn 3x as many calories with the same effort. Over time, wearing a sweat vest can also increase your resting metabolic rate, making it an efficient and sustainable tool for trimming fat.

8. Try Intermittent Fasting for Weight Loss

Intermittent fasting (IF) has been shown to be a powerful weight loss strategy. IF is one of the most popular fitness and nutrition trends worldwide. It involves dividing your day into eating and fasting periods. The most popular method is the 16/8 method, which involves skipping breakfast and limiting your daily eating window to just 8 hours.

9. Base Your Diet on Fresh Fruits and Vegetables

Fresh fruits and vegetables offer numerous health benefits. They’re a great source of fiber, keeping you satisfied longer. Starting a meal with vegetable soup can reduce your calorie intake by up to 20%, according to research by Penn State University.

If you’re trying to lose more weight, begin with a vegetable soup or small salad before moving on to your main meal.

10. Avoid Junk Food

Managing cravings for junk food can be difficult, but it’s crucial. Interestingly, how we breathe plays a role in this. Taking deep breaths can help reduce stress by improving oxygen circulation throughout your body and brain tissues, which in turn lowers stress-related hormones. Take a few deep breath breaks throughout the day.

Walking during these breath breaks can also reduce stress. You’ll start seeing results after a few minutes of silent walking. Yoga can further help you manage your cravings.

Conclusion 

Adopting a comprehensive Weight Loss Program that includes these strategies will increase your chances of reaching and maintaining your goals. You can achieve sustainable weight loss by prioritizing hydration and regular exercise. Mindful eating is also important. Incorporating fresh fruits and veggies into your diet and avoiding junk foods will help you maintain your health. Consistency and finding the right routine for you are key to your success. You can effectively lose weight and keep it off with the right approach and dedication.