Looking for a jumpstart to lose weight this summer? Shedding off that fat is not an instant procedure, but we have come up with the best ways to speed up the process. Summer is that time of the year when great bodies and fad diets rule the internet. Losing weight is just as important to guys as it is to the ladies. Today’s unhealthy lifestyle already contributes to making it a difficult task to look hot in your swim trunks. We found a few ways to lose weight that don’t set any unrealistic expectations and make losing weight quickly possible through sustainable efforts.
Weight gain is generally triggered by the food you consume and through your body’s inactivity. So, as long as you don’t stop your exercise routine and make small lifestyle changes, everything is possible. Let's navigate through these great ways to lose weight, which are much more than just “quick fixes.”
Effective Ways to Lose Weight and Get Back in Shape!
Ditch Processed Carbs and Junk Food
Yes, junk appeals to your taste buds, and that’s all they do besides contributing to fat in your body. If you find it challenging to keep away from processed carbs, don’t bring them home from the grocery store. Don’t buy any chips, dips, or cookies, and if you have them in your pantry, throw them in the trash right away. Instead of spending money on junk food, spend your hard-earned money on healthy food with high nutritional value. Give your body the cleansing it needs by cutting out fast food and carbs. Going low on carbs is a popular way to lose weight in no time.
Remain Hydrated Always
In order to have healthy hydration you should never overlook your daily intake. Your body is made up of 60% water which counts for most of your brain, organs, muscles, and skin so to say drinking water is a necessity is an understatement. Drink 2-4 bottles of water per day depending on your weight and activity level. Consumption of water an hour before meals is another active strategy guys can use to cut down on overeating. It keeps the stomach feeling satisfied and helps in dealing with unnecessary cravings. You don’t mix up between hunger and thirst and also take in just the needed calories.
Have a Protein-Rich Breakfast
One of the great ways to lose weight is by minimizing sugar and carbohydrate intake. In such a case, your body needs enough other nutrients, and you can rely on protein. The carbs promote insulin secretion, which stores all the fats in your body. However, a protein-dense diet boosts body metabolism and expedites fat-burning essential for losing weight. Proteins also curb your hunger, and you end up avoiding your cravings for unnecessary calories. Wondering what you can have for breakfast that is packed with proteins? Try eggs any style, bacon, cottage cheese, leafy greens, and avocado.
Burn Fat by Running Intervals
Instead of opting for a long torturous run, try switching between hard and smooth running. If you are not used to running and have taken up fitness recently, this should be your motto. This way, you will be able to burn more fat and quicken the process of weight loss.
While you are doing every bit to eat clean for a healthier lifestyle, you can’t skip training days. Hit the gym and lift those weights not only for improved performance but to speed up your weight loss journey. When you focus on building muscles, your metabolism gets a boost, and as a result, you burn more calories.
Get Up and Move
You will find plenty of reasons to curl up and stay in your bed every day. But the first step towards weight loss and a healthy body is to snap out of your bed. Even if you are at home doing nothing, make it a habit of walking around for 10 mins every hour or so. Staying at home for long hours can make you feel restless and bored. As a result, you are likely to indulge in mindless munching and consume unhealthy carbs and fats. Walking will steer your mind away from constant feeding and also helps you manage stress. Thus walking or movement of any kind keeps you productive and is one of the other great ways to lose weight.
Stick to a Meal Pattern
To hurry up your weight loss this Summer make yourself a meal schedule. That is, have your meals around the same time every day and stick to it to prevent overeating. Never skip your meals and avoid constant munching. In fact, try having three meals a day and separate some time for healthy snacking twice every day.
Include Full Body Exercises
You cannot lose weight by focusing on one part of your body and training it over and over. You need to include exercises that stress your entire body. Incorporate exercises like squats, deadlifts, chin-ups, pushups to work out every major muscle group. If hitting the gym after work looks impossible, try waking up early and meeting your training needs.
Do the Necessary Cardio
Cardio makes you sweaty and tired but skipping it is not an option. To include cardio in your fitness routine, add activities that you actually enjoy doing. It could be playing sports, cycling, going for a jog early in the morning or evening. You can either join classes like Zumba or learn Muay Thai to make up for your cardio workouts. But ensure that it is done regularly because nothing burns more fats like a good cardio routine.
Include Greens in Your Diet
If you want to have a sustainable weight loss journey, then include green leafy vegetables in your diet. The leafy greens come with plenty of other health benefits. So not only do you lose weight by incorporating it in your diet but keep your body and mind healthy. Also, by leafy greens, we don’t mean to limit yourself to lettuce, spinach, or kale. Plenty of other options include bok choy, broccoli, swiss chard with surprisingly same benefits. Just like how your workout routine demands variation, there needs to be a change in your diet too.
Turn Towards More Healthy Fats
Surprising isn’t it that we are recommending you to include fats in your diet while trying to lose weight? Well, if you add healthy fats to your meal plan, you can keep weight gain at a distance and not starve for a longer duration. Healthy fats like olive oil, coconut oil, avocados, nuts, fish, and seeds keep your stomach full for longer. These further help you prevent giving in to unnecessary cravings. The healthy fats take time to digest, and as a result, gives a satisfying feeling to your stomach curbing hunger and cravings. However, the healthy fats still contain calories so, ensure what you consume is in moderate amount. Want to eliminate that belly fat as quickly as you can? Then switch to only consuming healthy fats.
Squeeze in More Sleep
This is probably the easiest and one of the great ways to lose weight without moving a muscle. Quality sleep is necessary for your body, and we can’t stress how important it is. You need to get at least 7 hours of sleep everyday minimum. If the body is sleep-deprived, it can increase hunger and production of fat-building hormones. Lack of sleep brings unnecessary to your body, and it starts overproducing the hormone called Ghrelin. Ghrelin is an appetite increasing hormone, and when further elevated, it makes your body crave carbs and surges the body insulin. So if you want your body to burn fat and keep the metabolism in check, hit your bed in time.
Incorporate HIIT Training
Nothing builds your muscles and make losing weight look like cakewalk than HIIT training. This workout is the ultimate fitness plan you should follow when you want to burn fat rapidly. In the High-Intensity Interval Routine, you develop a short period of intense exercise and take a break to recover. Basically you alternate between these two simultaneously, and as a result, it boosts your metabolism. Thus, even hours after doing the workout, your body continues to burn calories. Generally, for best results, you must carry out an exercise for one minute and take 30-sec rest and repeat. To get the most of your HIIT workouts also add core workouts to the routine. By including the ab exercises, you will be able to build muscle, burn calories, and shed weight all at the same time.
Have a Summer Workout Playlist
Nothing brings gets your body in the exercise groove like pumping your favorite song. We love Michael B Jordan’s workout playlist, especially the choice of songs that force you to kill it. Create a workout playlist that pushes you and motivates you to do one extra rep. Listen to motivating music and extend your session a little longer.
So if the fad diets and over the top training sessions don’t work out for you, try out these great ways to lose weight this summer. These are straightforward tips that maintain a healthy balance between your nutrition intake and exercise.