Can’t fit into that favorite little black dress you bought for parties anymore and need a quick fix? With the right weight-loss strategies, you can lose a quick 2 pounds without torturing yourself. The golden rule for dropping weight fast always involves a combination of the best diet plan for your body, exercise, and relaxation.
So, send your little black dress to the dry cleaner and follow these simple weight-loss strategies and you’ll be looking sexy again in no time.
Eat more protein
A diet high in protein but low in carbohydrates and fat has been scientifically proven to boost weight loss. The reason for this is that a high protein meal increases the levels of appetite-suppressing hormones such as peptide YY, GLP-1, and, cholecystokinin while suppressing the levels of the hunger hormone ghrelin. Another reason is that protein is harder to digest than carbs or fat, and the body actually burns a lot of calories in an effort to digest protein. Studies also show that high-protein diets boost your metabolism and increase fat burning by spending up to 100 percent more calories. The best high-protein foods for fast weight-loss include cottage cheese, lean chicken meat, eggs, beans, and protein shakes.
Drink plenty of cool water
The best diet plan is the one that involves drinking plenty of fluids. Staying hydrated while on a weight-loss plan will not only keep you energized and feeling fuller, but it can also boost fat burning according to a study published in the Journal of Clinical & Diagnostic Research. For this study, 50 overweight girls were instructed to drink 500 ml of water, three times a day, half an hour before a meal. By the end of the study, all the girls lost a significant amount of weight. The reason for this is a phenomenon called “water-induced thermogenesis” which essentially means that your body burns calories to bring the water you drank to body temperature. The colder the water you drink, the more calories your body will burn trying to heat it up.
Eat oatmeal for breakfast
A nutritious bowl of steel-cut or old-fashioned rolled oatmeal can also help curb your appetite and lower your daily calorie intake according to a study published in the Journal of the American College of Nutrition. If you’re not into cooking oats, instant oatmeal is better at curbing your appetite than a ready-to-eat oat-based cereal because the fiber in instant oatmeal absorbs more water and creates greater bulk in the digestive tract. Another reason oats suppress your appetite is that the sugars found in oats called β-glucans lower blood glucose levels. The lower your blood glucose, the less hungry you’ll feel during the day.
Add 1-minute bursts of exercise intensity to your workout
For fast fat burning, the intensity of your workout is more important than the amount of time you spend working out. Most studies today support the theory that high-intensity intermittent exercise (HIIE) is the most successful type of exercise for achieving significant weight loss. This type of exercise involves intense bouts of workout for up to a minute, followed by a few minutes of more moderate exercise. A good example is sprint cycling and running. A review of the studies on HIIE for weight loss published in the Journal of Obesity found that it was more effective in fat burning than any other type of exercise and much better than any of the top diet pills.
Get plenty of sleep
Getting enough sleep is one of the most important weight-loss strategies and there is plenty of evidence to prove it makes a huge difference in your results. A study published in the journal Obesity found that women who reported lower-quality sleep had a 28% reduced likelihood of successful weight-loss than women who had no sleeping problems. Sleep deprivation can wreak havoc on your metabolism, making it harder for your body to process insulin. This, in turn, can lead to insulin being stored as fat instead of being spent on energy. It also increases the levels of hunger hormones, so make sure not to let the lack of enough sleep sabotage your weight loss.
If you want to fit into your little black dress, there’s no more time for excuses. And little black dresses don’t always have to be black!
Start making changes immediately by following the simple weight-loss strategies above. By doing so may be able to lose 1-2 pounds in a week. Losing more than that in such a short span of time may not be safe and is next to impossible if you’re over 50. Don’t let fad diets or diet pill ads trick you into thinking otherwise. The body can only do so much, so it’s important to be realistic about your weight loss.