There are many people who struggle to lose weight while those around them seem to shed the pounds without effort. Different people lose weight at different rates and there are gender differences too. For example, the University of North Carolina found that men tend to lose weight more easily than women. If you are struggling to shed some extra weight, there are a number of diet and lifestyle changes that you should look at which will help you lose your weight faster and get the body that you want.
1. Cut The Calories
One of the ways int which you can increase your weight loss is to cut the amount of calories that you take in. You need to ingest fewer calories than you are burning in the day to create an energy deficit. This causes the body to tap into energy stores such as fatty tissue to make up the difference. To safely lose weight with an energy deficit you need to eat 1000 calories less than you need which will result in 2 pounds of weight loss per week.
A calorie needs calculator will help you figure out your daily caloric needs. These calculators will use information about your body, such as height and weight along with your level of activity, to determine how many calories you need per day. If the calculator states you need 2500 calories per day, you should look at ingesting 2000 per day to lose a pound a week. Dropping your intake down to 1500 calories a day will result in a weight loss of 2 pounds per week.
Appetite suppression aids can help you with this, as you won’t feel just as hungry. If you’re interested in going this route then check out the most recommended solutions for appetite suppression. It is tempting to cut your calories by more than 1000 per day for fast weight loss, but this is something that you should avoid. If you eat too little, your metabolism slows down and this could have the opposite effect thus making you gain more weight. It is also unsafe for you to cut your calories down too much.
2. Increase The Lean Protein
A balanced diet which includes unprocessed foods such as fruits, grains, healthy fats and vegetables is essential to losing weight, but you also need to focus on your protein intake. According to Precision Nutrition, many people fall short of their protein intake and this will make it harder to lose weight. Your body uses more energy to digest protein so including it in your diet will increase your metabolism. Protein will also provide the nutritional support you need for your exercise routine to help you build lean muscle tissue for a toned appearance.
You should look at getting approximately 80 grams of protein for every 100 pounds of body weight. If you do not want to weigh your protein you should look at including a palm-sized portion of protein-rich food in each meal. This includes turkey, salmon, chicken, eggs, tuna and lean beef. Some other protein rich foods include non-fat dairy, lentils, beans, seeds and nuts. It is important to note that if you have any medical conditions you should consult a registered dietitian before changing your diet.
3. Use Exercise To Slim And Tone
If you want to lose weight fast, you need to start moving. To torch the calories, you should look at cardiovascular exercise. A 125-pound person will work off 600 calories in an hour-long step class. You should look at experimenting with different forms of aerobic exercise to find the ones that suit you better. This will also prevent boredom when you work out which is important because you do not want to lose interest.
Pumping iron may seem intimidating, but this is one of the best ways to tone your body and get the fit physique that you want. You do not have to worry that you will become too bulky from lifting weights as it only improves your posture and core as well as shaping your lower body and arms. You should schedule 2 to 3 workouts per week and ensure that the exercises you choose challenge the entire body. If you are unsure about how to start, you should consult one of the trainers at the gym because a professional will be able to help you find your way around the weights and select the right weights for your needs.
4. Look Thinner Faster With Style Tips
Even the best weight loss methods will not provide instant results and you need to bear this in mind. Working toward your weight goal will take time and you may only start to see improvement in weeks or months. This does not mean that you should just wait and see. You could start tweaking your wardrobe to make the changes more noticeable when they do come. Simply paying attention to your posture throughout the day will make you look thinner and more confident.
There are certain styling choices that you need to consider to play up your weight loss. A belt can draw attention to your increasingly more defined waist. You should also use bright colors to show off your new toned body. Trouble zones can be minimized through the use of darker colors such as a dark colored top used to slim the waist and upper body. You can also wear darker skirts or trousers to streamline your lower body and provide a longer and thinner look. There are many other style tips that you need to consider to make you look thinner before you see the final results of your hard weight loss work.