Losing weight can be a challenge for many people. Between work demands, home demands, unhealthy eating habits, nutrition fads, etc many people find themselves with a stubborn amount of weight around their midsection. Whether you’re preparing for a wedding, vacation, or if you just want to fit into your favorite pair of jeans again, kicking those couple of pounds will take time, dedication, and focus.
For fast results, here are 5 ways you can lose 5 pounds this month
- Limit Fat Intake
Fat is an essential component in your diet, but it only needs to be about 20% of your daily intake of nutrients. Eating a diet full of fast food and processed food leads to about 40% from fat. Limiting your fat intake will give you a more wholesome approach to your diet. This includes healthy fat, such as nuts, seeds, and even fish. Diets such as keto or paleo have high fat and then can put more stress on the gall bladder as well as the liver.
2. Eat More Protein
Consuming more protein is an easy way to help you feel full without storing excess weight. Protein is a macronutrient that is not stored in excess. Any additional protein that you eat is passed as waste – making it a very effective solution to weight loss. Protein is used by the body to repair and heal itself once broken down into amino acids. Animal based proteins do provide for complete proteins, not to mean that plant based proteins are not helpful. One just needs to be mindful of the fat content in many plant based protein sources.
- Start Exercising
Diet will take you pretty far, but the real kickstart will occur when you start exercising. Do the simple things like going on the treadmill, basic barbell exercises, or joining a new yoga class. You could also swim, enjoy neighborhood sports games, or play with your kids. The style of exercise doesn’t matter. Be patient, have fun, and you will lose weight. Remember strength training can provide for more gains in a shorter period of time. Alternating days of cardio and strength training can be an effective exercise plan to keep you working towards your weight loss goals.
- Eat More Fiber
Fiber is an indigestible source of carbohydrates. Consuming it in larger quantities can help you to feel full. Fiber will also lower your net carbohydrate count, lower cholesterol, and lead to greater success in weight loss. Fiber is also helpful for allowing for healing bowels. Having healthy bowel movements can eliminate waste and ensure that the body is effectively detoxing.
- Eat Spicy Foods
Eating spicy foods like garlic, pepper, and cayenne will help to increase your metabolic rate in a very natural way. That’s because of an ingredient called capsaicin which can help to elevate the heart rate without having an effect on blood pressure – perfect for that extra kick in weight loss. If spicy foods is not your thing, doing things to increase blood flow and circulation such as being in an infrared dry sauna, doing a steam treatment, or even doing some plyometric training.
Taking each one of these steps one at a time can be helpful in achieving your goal to lose 5 pounds this month. Remember this is not a fad, or a quick fix solution. It takes time to gradually build healthy habits to achieve your health goals. Even still some areas may still be stubborn and even diet as well as exercise resistant. If that is the case, perhaps trying an Inmate Body Contouring treatment can help you achieve the goals that you are looking to achieve without the need for invasive treatments. If you would like a consult, please call and schedule at: