Rapid weight loss without having to do Intermittent Fasting (IF) really exists and is becoming popular among people who want to lose weight without feeling hungry or using methods that may put the body at risk of the yo-yo effect. Ladies, just use the following 7 effective weight loss methods. Guaranteed to be fast and, importantly, can be done sustainably without causing any negative effects on your health. How to do it? Let’s go see.
7 effective ways to lose weight
1. Focus on foods high in protein and complex carbohydrates.
High-protein foods help your body feel fuller longer and also help your body burn calories more efficiently. Protein helps strengthen muscles and reduces the risk of muscle loss. When you’re losing weight quickly, choose protein from good sources such as chicken breast, egg whites, fish, and soybeans. In addition, choosing complex carbohydrates such as brown rice, oatmeal, and sweet potatoes will help your body receive continuous energy and keep you full for a long time, so you don’t have to worry about being hungry throughout the day.
2. Avoid sugar and refined flour.
Sugar and refined carbohydrates are the enemies of weight loss. Sugar causes blood sugar levels to spike and causes fat to be stored in the โปรโมชั่น ufabet body, especially around the belly. Try cutting back on sugar and refined carbohydrates, such as white bread, cakes, or sweets, and replace them with fresh fruits or whole-grain snacks.
3. Drink plenty of water to help burn fat.
Water plays an important role in weight loss as it helps to boost the body’s calorie burning and reduces appetite. Drinking water before meals can make you feel full faster and reduce the need for unnecessary food. Try to drink about 2-3 liters of water per day to help boost your metabolism and the functioning of your organs.
4. HIIT exercise
HIIT (High-Intensity Interval Training) is an intense workout in a short period of time but burns a lot of calories. This type of exercise is suitable for people who do not have much time. By alternating between heavy exercise and short rests, such as jumping jacks, push-ups or running in place, alternating with resting for only 10-15 seconds, causing the body to burn calories continuously even after exercise is finished.
5. Adjust meal sizes and add healthy snacks.
Losing weight doesn’t have to mean starving yourself. Eating smaller meals and healthy snacks throughout the day can help you get a steady supply of energy, keep your blood sugar levels steady, and prevent you from overeating at your next meal. Examples of good snacks include low-fat yogurt, fresh fruit, nuts, or almonds, which are high in healthy fats.
6. Get enough sleep.
Sleep is important for weight loss. When the body gets enough rest, the metabolism works better and the hormones related to hunger and fullness are more effective. Not getting enough sleep will trigger the body to crave foods that are high in sugar and fat, making it harder to lose weight. Aim to get about 7-9 hours of sleep per night.
5. Adjust meal sizes and add healthy snacks.
Losing weight doesn’t have to mean starving yourself. Eating smaller meals and healthy snacks throughout the day can help you get a steady supply of energy, keep your blood sugar levels steady, and prevent you from overeating at your next meal. Examples of good snacks include low-fat yogurt, fresh fruit, nuts, or almonds, which are high in healthy fats.
6. Get enough sleep.
Sleep is important for weight loss. When the body gets enough rest, the metabolism works better and the hormones related to hunger and fullness are more effective. Not getting enough sleep will trigger the body to crave foods that are high in sugar and fat, making it harder to lose weight. Aim to get about 7-9 hours of sleep per night.
7. Reduce stress
Stress causes the body to release the hormone cortisol, which causes the body to store fat, especially around the belly. It also makes you feel hungry very easily. So try to find ways to relax, such as meditation, yoga, or do activities that you like to do to reduce stress. This will make losing weight easier.
Rapid weight loss without doing IF can actually be done through proper diet and exercise adjustments. The important thing is to choose quality foods, avoid sugar and foods that raise blood sugar levels, try to drink plenty of water and exercise appropriately, including getting enough sleep and reducing stress, which will help the body lose weight effectively, without a yo-yo effect, and still have good health at the same time.