The 6 Best Ways to Kickstart Your Weight Loss
The process of losing weight is not easy. Keeping the weight off once you’ve lost it can be even harder.
The truth is that there isn’t a quick fix when it comes to sustainable weight loss. In fact, research shows that 95% of people who lose weight will put it back on again within a year. So how do you shed those excess pounds and keep them off?
The best way to accelerate your weight loss is by employing multiple strategies at once. Losing weight is all about burning more calories than you consume.
There are many ways to achieve this, with varying degrees of difficulty, time commitment and cost. Let’s take a look at some of the most effective ways to kickstart your weight loss:
Run, walk and swim
If you want to lose weight, you need to burn more calories than you consume. Running, walking or swimming are all great ways to increase the number of calories you burn every day.
One study found that people aged 60 and over who did moderate intensity exercise like brisk walking or jogging, three times a week for a year, lost around 9 pounds.
This could be down to a number of factors, such as an increase in metabolism and improved insulin sensitivity.
Swimming is another great aerobic exercise that is low impact on the joints and can be done throughout pregnancy.
What’s more, you don’t need any fancy equipment to get started. You can walk or jog outside, or even in a park, and you can swim in a pool or river.
If you want to burn more calories, increase your muscle mass. Muscle is metabolically active tissue, meaning it burns lots of calories even when you are not doing anything.
Build more muscle and you will boost your metabolism and increase your resting metabolic rate (RMR). In one study, women who strength trained three times a week for 8 weeks, lost an average of 8 pounds, with some losing up to 18 pounds.
This is because muscle is denser than fat and therefore weighs more. Another study found that women who strength trained twice a week for 16 weeks, lost an average of 12 pounds, while those who did not engage in strength training only lost around 2 pounds.
What’s more, strength training can help you get fit quicker, improve your joint mobility and strengthen your bones.
Eat more protein
For people who are trying to lose weight, higher protein diets are a great way to increase satiety, reduce cravings and increase metabolic rate. In a study, women who were put on a high protein diet lost an average of 5 pounds after a 12-week period, compared to a control group who lost only 1 pound.
The high protein group also lost more body fat and gained more muscle mass. Increasing protein intake is particularly important for pregnant women.
In one study, women who were put on a high protein diet during pregnancy, maintained their weight better after giving birth.
Protein can be found in most foods like meat, fish, eggs, nuts and legumes, but you can also take protein supplements.
Commit to a diet with no-brainer meals
You don’t need to follow a restrictive eating diet to lose weight. In fact, excessive calorie restriction can slow down your metabolism, making it harder to lose weight.
Instead, commit to a balanced diet with foods that are high in protein, fibre and water. You can use an app or online service to find out how many calories you should be eating, to help you lose weight.
This is known as a calorie deficit diet, which is the most effective way to lose weight. One study found that people who followed a low-calorie diet lost an average of 10 pounds after 6 months.
What’s more, they kept the weight off after 12 months. If you are serious about losing weight, commit to eating well with a balanced diet and regular exercise.
Take a prescription weight loss pill
If you have tried all of the other strategies above and are still struggling to lose weight, a prescription weight loss pill could be a good option for you.
There are a number of prescription weight loss pills on the market, with varying degrees of effectiveness. One study found that overweight or obese women who took the prescription weight loss pill lorcaserin, lost an average of 4.5 pounds after 16 weeks.
What’s more, they continued to lose weight over the next 16 weeks. Although prescription weight loss pills can be effective, they are no substitute for a healthy diet and regular exercise.
Eat lots of vegetables
Vegetables are rich in fibre, water and other nutrients that promote weight loss. One study found that people who ate 5 servings of vegetables per day, lost an average of 6 pounds over a 16-week period.
Including vegetables with every meal is a great way to boost your fibre intake, as well as ensuring you get enough vitamins and minerals.
Vegetables are also low in calories, which means you can eat as much as you like without exceeding your daily calorie allowance.
The best vegetables for weight loss include broccoli, asparagus, spinach, carrots, peppers and tomatoes.
Losing weight is all about burning more calories than you consume. The best way to accelerate your weight loss is by employing multiple strategies at once.
Running, walking or swimming, strength training, eating more protein, committing to a diet with no-brainer meals and taking a prescription weight loss pill are all great ways to boost your metabolism and increase the number of calories you burn every day.
Eating lots of vegetables is also a great way to boost your fibre intake and promote weight loss. Now that you know the most effective ways to kickstart your weight loss, it’s time to get going.