How to lose weight quickly and effectively

How to lose weight quickly and effectively

Achieving a healthy weight doesn't have to be difficult, and it can help you lead a longer, happier life free of obesity-related illnesses like diabetes and heart disease. By keeping a few things in mind as you choose your diet and exercise strategies, you can create the plan that's right for you, lose weight quickly and easily, and keep it off in the long term.

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If you want quick results, cut carbs

Research has shown that when people eat fewer carbs, they experience more rapid weight loss than those who don't restrict their carb intake. Carbs are stored in your body as glycogen, which helps regulate blood sugar levels. When you consume a lot of carbs at once, your body releases large amounts of insulin to keep blood sugar levels in check—but since it can only store so much glycogen, your body gets rid of any excess fuel by turning it into fat.

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Exercise with light weights, many reps

Lifting light weights with many repetitions has been shown to be one of, if not THE best ways to improve strength and muscle growth. The reason for this is simple: your muscles will only grow as big as they need to for your specific activity level. If you aren't a professional bodybuilder or pro athlete, there's no need for you to lift heavy weights.

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Cut out processed foods

Cutting out processed foods is often one of the first steps in any diet. Processed foods are high in sodium, added sugars, preservatives, and other additives you don't need in your diet. In fact, a 2010 study published in American Journal of Clinical Nutrition found that those who ate an average of six or more servings per day of processed foods had an 83 percent higher increase in waist circumference over four years than those who consumed less than two servings daily.

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Drink green tea regularly

Green tea is loaded with powerful antioxidants called catechins. It's been shown to reduce belly fat, improve cholesterol levels, and prevent a variety of diseases like cancer, heart disease, diabetes, osteoporosis, and even psychological disorders like depression. You can find green tea in most grocery stores, but it's much more economical (and tastier) to brew your own at home. Pick up a box from Chinatown or order some from Amazon for about $5!

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Take supplements like fish oil, vitamin D and zinc

Research has shown that taking supplements like these may help us burn fat more easily. Add them to your diet, along with lots of fruits and vegetables, for best results. For even faster fat loss, some nutritionists recommend adding medium-chain triglycerides (MCTs) such as coconut oil or MCT oil powder. These compounds are metabolized more easily than other fats; they are absorbed directly into our bloodstream, where they're used for energy or stored as body fat.

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Get enough sleep (and get better sleep at night!)

There are lots of great reasons to get more sleep. If you're not getting enough shut-eye, your body will secrete a hormone called ghrelin, which stimulates appetite—and if you're also not exercising (see below) then you'll likely gain weight. One study found that dieters who slept an average of 6.5 hours a night lost 23 percent more fat than those who slept 5.5 hours a night, even though they consumed an equal number of calories both days!

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Stop eating before you are full

This is easier said than done. We've all been told to wait 20 minutes before going back for seconds, but really we are just eating ourselves into a stupor while bored out of our minds. Instead, practice mindful eating by trying not to focus on how good that next bite will taste; instead pay attention to how you feel after you eat something. Chances are it wasn't worth it. If you don't feel good after you eat something, stop eating!

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