Lose 4 kgs in two weeks! You must have come across these gimmicks now and then. Nutrition and fitness brands come up with these promises to lure customers into the trap to sell their products. But losing fat that fast can be detrimental to health and could lead you nowhere as you will be losing most of the water weight, and as soon as you are off diet, you will gain those pounds in no time.
Now, we are not saying that losing fat fast is impossible, but you need to make some conscious decisions and take certain steps to lose fat in a short period that would also be sustainable. Our goal through this article is to come up with five science-backed ways to help you lose fat faster and achieve your fitness goals.
Leafy Vegetables are Your Friend
Yes, your mom was right (again). Green leafy vegetables are good for you, and you probably need to eat more of them.
Vegetables—especially non-starchy vegetables like spinach, asparagus and beans—provide a ton of nutrients and fibre. Fibre slows the digestion process and optimizes fullness and nutrient intake at mealtime, so eating it at every meal can help you feel satiated longer after eating.
So, how much veggies in every meal are we talking about? "Half your plate should be vegetables. The rest should be a quarter protein and a quarter whole grain. Of course, this isn't a hard-and-fast rule, but roughly dividing your plate into these proportions can help you make sure you're eating a nutrient-rich meal every time.
Cut Back on Sugar and Refined Carbohydrates
Sugar is nothing but empty calories. When you are on a fat loss track, you need to follow a caloric deficit diet which means you already are eating fewer calories than you need. Therefore, you need to be really specific about your choices and eat nutrient-dense food. Sugar has no nutrients and is heavy on calories; therefore, it's best to avoid them altogether if you want faster results. Also, you need to limit your daily intake of refined carbohydrates like white bread, pasta, white flour, white rice and many more. This is because consuming too many refined carbs provide your body with more than it actually needs for energy and glycogen stores; anything that is left over or surplus, will be stored as fat. Although you don't have to eliminate refined carbs entirely off your diet, but you should really cut back on them when trying to shed body fat."
Increase Your Overall Activity Levels
You might be weight training 5-6 times a week, which sounds pretty good too, but you need to stay active throughout the day to lose fat faster. You can't expect to lose fat and achieve your goals more quickly if you are sitting behind a desk the whole day. Sadly, this is the situation of most people as they have a desk job and need to sit and work for 8-10 hours every day. If you want to lose fat fast, you need to increase your overall activity levels, and the best way of doing this is to incorporate walking. So, try to include walking into your daily schedule as often as possible. This will feel less of a workout but will still burn off a good amount of calories. Here are some things you can practically do:
Fat Burners Can Help
Fat burners can be absolute lifesavers when trying to lose fat and achieve your desired body composition. Fat burners help you lose fat faster by enhancing your metabolism and curbing your appetite, resulting in you consuming lesser calories through the day. But you need to be careful while choosing a fat burner as there are loads present in the market these days. So, make sure to read the label before selecting one.
Ripcut Thermo from Epicvita is one such top-quality fat burner available that you can rely upon for the best possible results. It is a powerful thermogenic fat burner with natural ingredients that help burn fat faster by releasing natural energy and enhancing metabolism. It also curbs your appetite and increases your mental focus to get those intense training sessions. You might ask – what constitutes a thermogenic burner and how is it different? Well, the difference is really in the ingredients list. Know The 9 Best Ingredients for a Thermogenic Fat Burner before you select your product of choice.
Another excellent fat burner is Ripcut, which is stimulant-free with 7 high-potency ingredients that result is faster ketosis. Check for yourself, the must-have ingredients in a stim-free burner for your next purchase – The 7 Best Ingredients for a Stimulant-Free Fat Burner. If authenticity of a supplement is a concern for you then, you need not worry as Ripcut Thermo and Ripcut is a NABL Certified 3rd Party Lab Tested & Certified product. You can also verify the authenticity of these products in the Epicvita website.
Get Your Good Night Sleep
Numerous studies have demonstrated that getting less than 5–6 hours of sleep per night is associated with a higher incidence of obesity in the general population. There are a variety of factors contributing to this. According to research, getting insufficient or poor-quality sleep causes the body's conversion of calories to energy, known as metabolism, to slow down. When the body's metabolism is less efficient, it may choose to store excess energy as fat. In addition, inadequate sleep can cause insulin and cortisol levels to rise, leading to fat storage. As a result, aim for approximately 7-9 hours of uninterrupted sleep per night to keep your metabolism running smoothly and achieve your fat loss goals.
The Bottom Line
You can definitely accelerate your fat loss results using the above tips in your daily routine. However, it is essential to remember that you still need to maintain a healthy, nutritious diet and push yourself in every training session to get the best results. Always treat fitness as a way of lifestyle rather than a quick fix.
References
Tapsell, L. C., Batterham, M. J., Thorne, R. L., O’Shea, J. E., Grafenauer, S. J., & Probst, Y. C. (2014). Weight loss effects from vegetable intake: a 12-month randomized controlled trial. European Journal of Clinical Nutrition, 68(7), 778–785. https://doi.org/10.1038/ejcn.2014.39
Chaput, J. P., & Tremblay, A. (2012). Adequate sleep to improve the treatment of obesity. Canadian Medical Association Journal, 184(18), 1975–1976. https://doi.org/10.1503/cmaj.120876
Cox, C. E. (2017). Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectrum, 30(3), 157–160. https://doi.org/10.2337/ds17-0013
