Top 10 Tips On How You Can Lose Your Weight Fast - Based On Science (2020)

Maintenance weight improves your personality even more. But on the other hand, the increasing weight of people nowadays is spoiling their lifestyle.

People to lose weight

• Dieting
• Exercise
• Running
• Supplementation

Am not saying that these are not good. But very few people benefit from this. Some people even give up food and drink for this. But perhaps those people do not know that quitting and drinking does not reduce weight. only, eating well and healthy lifestyle leads to weight loss.

It is also seen that people suffer from other diseases in the process of reducing obesity.

By writing all this, I am not increasing your problem further, but if you also want to reduce your weight, then I am telling you some basic things about it. Because maybe you are working hard to lose weight day and night, but due to some mistakes, your hard work is losing water.

If you want to reduce your weight then all you have to do is to improve your lifestyle and some eating habits, so that you can reduce your weight easily and naturally in no time.

10 easy weight loss tips

In this article, we will know about some easy weight loss tips.

1. Eat Whole Grains

You have to try and eat food made of whole grains such as chapatis, whole wheat bread, cookies, and oatmeal than refined food.

Whole grains help more in metabolizing the body and digest quickly. It gives energy to the body for a long time, which gives energy to your body throughout the day. It reduces appetite and sugar.

2. Psychological Preparedness

You don't have to be ashamed of people for your increased weight. For this, you can also take the help of your parents, friends or people nearby.

You tell them not to do it immediately when they see you eating things like burger-pizza-cake. With this, you can get a motive and you will get help in reducing weight.

3. Know Your Food

You will need to be more alert while selecting food for yourself.

You have to take special care that the basic function of your body requires Unsaturated Fats and Essential Fatty Acids.

Low fat or low sugar labeled food products will have more calories than necessary. In return, you take products without sugar, which will also reduce your calories and reduce your weight.

Avoid saturated fats like egg yolk, desi ghee and etc.

But if you are a man you can still have around 7 % of saturated fat from your total fat intake for a day.

4. Water is the main weight-loss tool (Use Water As A Weight Loss Tool)

Every time you are hungry or you are going to eat, that is, try to drink water just before lunch or dinner.

This is a simple way to reduce your hunger immediately to a certain extent. Excess water also increases your metabolic rate and makes you feel full.

And, water is necessary, no matter, you have fitness goals or not.

5. Manipulate yourself to eat less food

Try to reduce the quantity of food gradually. This will make your habit of eating less and by reducing the food gradually, you will not feel too hungry.

You also have to keep in mind that your calorie intake at your dining table is very limited. So, instead of taking one big serving at the same time, by taking many small servings, your mind assumes that if you have eaten enough, then you will not be able to eat much again.

6. Use Fiber

Try to add more fiber to your food and it should have soluble fiber and insoluble fiber. This makes you feel full and you do not feel very hungry.

Insoluble fiber is found in leafy lettuce, which naturally reduces your food intake.

This is because eating raw salad means you will need to chew more. And chewing this extra, along with saliva release, helps control appetite for a few hours.

Make a salad of raw mixed vegetables with lunch and dinner. raw vegetables will really help to reduce fat from your body and took your journey to a whole new level.

7. Keep yourself away from salt

We know that salt enhances the taste of our food.

But...

Salt holds water in your body, so it should be consumed less. Also, salt keeps blood pressure high, which will make you sweat.

When you sweat, you will feel hungry and thirsty and you will feel like eating something, for which you will drink tea or cold drinks, which contain sugar, which is not right for you.

8. Avoid Sugars

Sugar is really a major problem that is stopping you from your weight loss goals.

Sugar is nothing but just empty calories which will increase your weight.

If you are unable to stop yourself from eating sweets or sugar made things, then you can have natural sugar that is present in fruits. natural sugar is acceptable.

However, try to eat less sugar and things made from it.

9. Do Exercise

Now, by listening to the word do exercises,  people generally start doing cardio. they just get dependent on cardio.

But we will use cardio as our master weapon at last.

You have to follow a perfect gym routine and never skip compound lifts like squats, deadlifts, bench press, military press, etc. this will help you to burn more calories throughout the day.

You do not need heavy exercise in the beginning to lose weight. start from starting.

And, now use cardio as our main weapon. 

I already have written a separate article on how to use cardio as your master weapon to lose weight in an extreme way HERE.

10. Increase protein intake.

We all know that protein is the building block of the muscles. and, when it comes to fat loss, we can't ignore protein intake.

Losing weight often leads to a lack of protein, this also reduces your muscles. Therefore, you will need a protein suitable for your body.

So, you have to keep your protein intake high so you can build muscles while losing fat.

You can take egg whites, tuna, cheese, lentils, legumes, chickpeas, salmon, chicken, etc. to keep your protein intake high.

11. Last but not least, make a caloric deficit.

All these tips don't work until you make a calorie deficit. being in a calorie deficit is mandatory to lose weight or fat.

Now, you might be thinking about how much caloric deficit and how we should know our maintenance calories.

It's simple, just go to any online calories counter and type your age, height weight and you would know your maintenance calories and after then make a deficit of 200-250 calories.

You don't have to drop so many calories. It's not good for the body.

When your body hits your plateau just change your nutrition plan and workout plan.

CONCLUSION -  By following these tips, I am sure you will definitely lose your body fat. follow these tips effectively. remember to keep your protein intake high so you will be able to build muscle and keep tracking your progress. by tracking your progress, you will always feel motivated.

And, if you want you can just contact us on our E-mail id - helpyouout7820@gmail.com

Now you must have understood what you have to do to lose weight naturally and what not.

So what are you waiting for?

Get started and see that by following these tips you will be able to reduce your weight in less time.

So, guys, I hope you like this article. well, If you liked this please share it with your friends and family.