“Speeding Up Your Weight Loss Journey: 7 Simple and Effective Strategies How to Lose Weight Fast from Expert Recommendations”
The speed and effectiveness of weight loss is a very individual matter. We hear reports about products, exercises, and tricks that help you lose body fat effectively and speed up the process.
I want to introduce you to 7 methods for faster and more effective weight loss. These methods have been confirmed by the results of scientific research. There are many methods of accelerating weight loss, but only some of them are effective.
Strength training is better than aerobic.
Strength training or cardio. Here’s the answer for you. Both types of training have supporters and opponents, and stereotypes have also grown around them. Strength training is the most feared by women because they don’t want to look like a ” man ”
However, there is nothing to be afraid of, because the natural predisposition of women to build muscle mass is small. Testosterone is largely responsible for this process.
Women much more often choose aerobics, cycling, or swimming.
It turns out that this form of physical activity translates into much weaker results in fat loss than strength training. The results of research conducted by scientists from the Harvard School of Public Health confirm this. Strength training builds muscle tissue that burns calories even after exercise. A kilogram of muscle at rest consumes 13 kcal, and a kilogram of fat – 4.5 kcal.
Why is this happening? Researchers emphasize that aerobic training causes increased consumption of calories mainly during the exercise itself.
During strength training the situation is different, the effects of which on caloric consumption can be seen up to several hours after leaving the gym.
Muscle is the body’s most energy-consuming tissue, so the more muscles, the better the fat-burning effect.
Research led by Dr. Jeff Volk has shown that aerobic training can contribute to muscle loss.
Sleep quality affects metabolism
Research published in the American Journal of Epidemiology shows that sleeping in a darkened room influences the risk of being overweight.
As a result of observations of over 100,000 women, it was found that people who slept in the darkest rooms were 21% less likely to suffer from obesity problems than those who were exposed to light during sleep.
Scientists suggest artificial light and sunlight before waking up affect daily metabolic rhythm, increasing hunger hormones and promoting overeating. People who do not get enough sleep have an increased appetite due to disturbed hormone secretion, e.g. leptin and ghrelin.
Leptin is responsible for suppressing appetite, and ghrelin for increasing it. Sleep deprivation lowers the blood level of leptin and increases ghrelin, which results in excessive eating. A big difficulty in losing weight is also the high level of cortisol, which is influenced, by too short sleep. It has been found that people who sleep less than 6 hours a night have more trouble losing weight and lose more lean body mass than those who sleep well.
By performing several activities at the same time, we eat more.
When we do not focus on eating, but perform other activities at the same time, we eat an average of 25% larger portions. Later, we also hear a signal about the feeling of being full. The results of the analysis published in the American Journal of Clinical Nutrition confirm that eating while watching TV, playing games, driving a car, and performing other activities significantly increases the amount of food consumed both during a given meal and throughout the day.
Another experience showed that while walking during a meal, test subjects consumed more than twice as many calories as when sitting still.
Doing multiple things while eating can make it hard for the brain to track how much and how tasty the food is, resulting in a late signal about calories consumed. Enjoy your meal! This means that to lose weight more effectively, you should eat your meals in a calm atmosphere, focusing only on the activities of eating.
Thermogenesis
Thermogenesis is the physiological and metabolic process that generates heat and maintains a constant body temperature. It also, determines the number of calories burned in a day and is differentiated into three categories: physical activity, non-physical activity, and diet-induced. In layman’s terms, thermogenesis is the key to understanding the calories a person burns daily.
According to researchers at the Mayo Clinic and Wesley Delbridge, non-physical activity-related thermogenesis can vary from person to person by up to 2,000 kcal. Researchers recommend 2.5 hours of walking or standing a day to help you stay lean and stay lean. It seems like a lot, but all domestic activities that we do while standing are included in this time, and to extend the walking time, you can get off the bus earlier while driving to work and walk the last two stops.
External support helps you lose weight and maintain the developed weight
A study found women who discussed weight loss with family/friends were more successful in losing/maintaining weight. Scientists suggest that admitting to others that you’re trying to lose weight can help you stay accountable. This increases the ability of those who are slimming to persevere in their decisions and be successful.
If you are uncomfortable confiding your problems to family or colleagues, you can join a group on a social networking site, chat, or share photos of meals. It also motivates you and helps you lose weight.
The right combination of nutrients suppresses the appetite
Every meal in the diet of a slimming person should contain fiber, protein, and healthy unsaturated fats. They should be included in every main meal and snack. This combination of nutrients allows you to avoid the rapid transfer of sugar from meals into the bloodstream. an increase in glucose levels, and the burst of large amounts of insulin. In turn, excess insulin in the blood promotes the conversion of energy from sugars into adipose tissue. The combination of protein, fat, and fiber helps to keep you feeling full for longer and reduces the risk of overeating as it guarantees slow digestion and a gradual release of energy from the food.
Consuming smaller portions by using smaller plates can positively impact your eating habits
According to researchers from Cornell Food and Brand Lab, people who used large 30-cm plates were eating 52% larger portions and ate 45% more than those who ate meals from smaller 22-cm plates. The same amount of food on a small plate looks much larger than on a large plate. Since we eat with our eyes a lot, this is an effective way to trick the brain. Eating from a small plate will make you feel full faster. Most of the time, we won’t want any more. To reduce the number of calories, it is good to eat a standard portion of food at a time and avoid overfeeding. Science supports the unexpected influence that plate size has on food intake and portion control.
We hope that our article provided valuable insights and that you found it informative and enjoyable to read.