These are 13 Ways to Lose Weight Fast

“How to lose weight can be done with some natural rules. These include consuming high-protein foods, exercising diligently, and getting enough sleep."

Having a fit body with ideal weight is what many people want. This is also a benchmark of overall body health, to avoid various diseases.

Some ways to lose weight naturally are to reduce sugar intake, eat high-protein foods, and exercise regularly. The process tends to be long, but does not cause side effects.

Unlike the use of slimming drugs that contain certain ingredients and are not necessarily suitable for the body. The procedure must be under the direct supervision of a doctor, because the dose adjustment is necessary.

How To Lose Weight Naturally

Here are some tricks you can try to get the ideal body weight you want:

1. Eat protein at breakfast

According to a study entitled A high-protein diet for reducing body fat: mechanisms and possible caveats in the BMJ Journals, protein works by regulating appetite hormones.

Still in the same journal, protein makes you feel full longer. It works by increasing satiety hormones, namely peptide YY, GLP-1, and cholecystokinin.

2. Reduce sugar and refined carbohydrates

Refined carbohydrates are processed foods that are devoid of fiber and other important nutrients. Snacks with this intake are also easily digested and converted into glucose, thus making you hungry faster.

Meanwhile, the excess glucose that enters the bloodstream can trigger the insulin hormone. As a result, there is an increase in fat storage in adipose tissue. Finally, there is an increase in body weight.

3. Increase fiber intake

Getting lots of fiber from food can increase satiety. This can be a way to lose weight fast. Fiber-rich foods include fruits, vegetables, nuts, and whole grains.

4. How to lose weight with regular exercise

Exercising regularly is one way to lose weight naturally and quickly. Do it in light to moderate intensity. For example, walking briskly for 30 minutes, cycling or swimming.

5. Get enough sleep

Lack of sleep can slow down the process of converting calories into energy. This process is called metabolism. When the process is less effective, the body will store unused energy as fat.

Sleep time also affects the regulation of the hormones leptin and ghrelin. Both are hormones that regulate appetite. If sleep time is not sufficient, there will be an increase in these two hormones.

6. Do not skip breakfast

The next way to lose weight is not to skip breakfast. However, choose foods with balanced nutrition to increase energy.

This was stated in the study Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomized controlled trials in the BMJ Journals. You do this by consuming as much as 30 or 39 grams of protein at breakfast.

Protein is a nutrient that suppresses appetite by lowering hunger hormone levels. That way, you can feel full longer, so you don't consume excessive calories during the day.

7. Lose weight by drinking green tea

Green tea is high in antioxidants which can increase the fat burning process. To maximize the process of losing weight, you can consume powdered tea.

8. Eat in moderation

Eating in moderation is another way to lose weight. That is, do not overeat until you feel full. Because this has the potential to make the body excess energy. So, it's best to eat little by little, but often.

9. Do not eat when stressed

Eating when stressed or emotional eating can thwart the weight loss process. So, instead of eating, you should try meditation or hypnosis to manage the stress you are experiencing. Even though it doesn't reduce body weight directly, this method is effective in helping.

10. Drink plenty of water

The human body contains 60 percent water. This intake plays an important role in the function of the body, including the organs in it. If you are properly hydrated, your body will work better at burning excess fat.

According to a study entitled Drinking water is associated with weight loss in overweight dieting women independent of diet and activity in Obesity (Silver Spring) found, obese women who consumed more than one liter per day for 12 months lost more than two kilograms.

Not only that, for people who are on a diet to lose weight, consuming water is also beneficial in:

  • Suppress appetite.
  • Increase body metabolism.
  • Reducing liquid calorie content.

11. Lose weight with intermittent fasting

You can do this method of losing weight by fasting for 16 hours and eating within 8 hours a day. If you do it consistently for 24 weeks, this method can prevent weight gain due to excessive calorie intake.

12. Take probiotics

Foods that contain probiotics work by balancing the good bacteria in the gut. The nutrients in it work by stimulating the growth and activity of good bacteria, so that your weight is more controlled.

This was stated in the study of Dietary fiber and prebiotics and the gastrointestinal microbiota from Gut Microbes. Probiotics work by helping to break down fiber that the body cannot digest by increasing the number of good bacteria in the gut.

13. Eat slower

Food too fast will put a lot of calories into the body. This method also makes the body not aware of the emergence of a feeling of fullness. So, you should eat more slowly so that the body can feel the signal of fullness. That way, eating is not excessive.

If the weight doesn't go down, you can also take weight loss drugs.

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