How to Lose Weight the Safe Way By As Much As 20 Pounds

  • Aiming to lose weight requires discipline and determination.
  • There are safe and proven ways to reduce weight quickly.
  • These ways will include changing your diet and lifestyle.

People who want to lose weight have different reasons for doing so, but they all have that one goal – to shed some of that excess weight.

It could be hard and challenging, but it is doable if one is determined.

Below are some of the proven ways on how to shed 20 pounds in a short time

Hydrating

Drinking a lot of water is the simplest way of cutting out some pounds.

According to one study, increased water intake before a meal paired with a low-calorie diet showed a 44% weight loss in 12 weeks.

It has been shown in research that drinking water works by speeding up metabolism and makes your body burn more calories.

This fact has been validated by another study involving 14 adults who drank 500ml of water and increased their metabolism by 30% after 30 minutes.

It is recommended to consume 1-2 L of water daily to get the best results.

Adding more protein in your diet

A protein-rich diet will help you shed some weight.

In one study involving 19 adults who increased their protein intake by 15%, all of them reported feelings of fullness and reduced belly fat, body fat, and calorie intake.

Some protein-rich food you can add to your diet are legumes, meat, nuts, seafood, and seeds.

Reducing Carb Intake

Cutting your daily carb will also speed up weight loss.

It has been studied that too much-refined carb in the diet will increase body fat and weight.

Take, for example, one study with 2834 participants, who consumed high amounts of carbohydrates, showed an increase in their belly fat.

You could opt to include healthy carbs like brown rice or quinoa.

Eating Fiber-rich foods

Fiber keeps you feeling full by moving slowly within your stomach.

In one study, it was recorded that there was a decrease in the appetite and food intake of healthy men who consumed 33 g of insoluble fiber.

In terms of weight control, fiber is also effective.

Over a four-month study period, it was established that consuming more fiber by 14g daily was associated with reduced calorie intake and 4.2 pounds of weight loss.

Sources of fiber include nuts, seeds, fruits, and vegetables.

Counting Calories

Tracking your daily calorie intake could be the simplest way to reduce weight.

Cutting calories and, at the same time, counting calories can be an effective way to lose weight coupled with lifestyle change.

In a review, involving 37 studies, it found out that those participants who counted calories registered more weight loss than those who did not count.

Doing Cardio exercises

Cardio exercises help in burning calories and promote weight loss.

According to one study, there was a 9% reduction in body weight among 141 obese older adults who did cardio exercises for six months.

Some enjoyable cardio exercises include running, boxing, and walking.

Getting Enough Sleep

Letting your body rest is also essential in weight loss.

One study tracked 245 women who sleep at least seven hours at night, and they had a weight loss success by 33% more.

Set a sleeping schedule then stick to it.

Tracking your progress

You can do this by getting your daily weight or keeping a journal to monitor your water and food intake and your journey as a whole.

Source: Health Line



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