It is possible to lose weight quickly and safely. However, losing weight quickly takes work and commitment. According the a report released by the 2010 Dietary Guidelines Advisory Committee, “On average, Americans of all ages consume too few vegetables, fruits, high-fiber whole grains, low-fat milk and milk products, and seafood and they eat too much added sugars, solid fats, refined grains, and sodium.”
Adequate Water Intake For Weight Loss
It is important to ensure that proper hydration is maintained especially when striving
to lose weight quickly. Water plays a vital role in the process of fat being eliminated from the body. The average person requires a minimum of eight 8 ounce glasses of water daily to maintain proper hydration. Adequate water consumption also can aid in promoting a feeling of fullness which can lead to a reduction in calories consumed daily. Additionally, there is research which suggests that consuming 5 to 6 glasses of ice cold water daily can increase the number of calories burned.
Eliminate Refined Sugars and Refined Grains For Fast Weight Loss
The 2010 Dietary Guidelines Advisory Committee also recommends that effort be taken to “significantly reduce intake of foods containing added sugars and solid fats because these dietary components contribute excess calories and few, if any, nutrients. In addition, reduce sodium intake and lower intake of refined grains, especially refined grains that are coupled with added sugar, solid fat, and sodium.” Food items which contain refined sugars and refined grains can be considered empty calories. Because the core principle of effective weight loss is burning more calories than are consumed, eating empty calories which do not provide necessary nutrients must be eliminated. Eliminating sugary drinks and snacks along with processed white breads is important for quick weight loss.
Increase Foods that Speed up your Metabolism
The first step to speeding up your metabolism is eating breakfast every day followed by eating on a regular schedule every few hours throughout the day. Additionally, one of the most widely accepted metabolism boosting foods are chili peppers which contain capsaicin. It is said that capsaicin can increase the feelings of fullness while decreasing hunger along with speeding up the metabolism. In fact 30 mg of capsaicin which equals approximately 1 tbs of chili pepper has been shown to temporarily increase metabolism by up to 23%. Protein is known to be another metabolism boosting food. Green Tea also can help to boost metabolism. However, it is not clear whether the EGCG or the caffeine found in green tea which causes the greater increase to the metabolism.
Focus on Nutritious Foods Not Starvation
Focusing on high quality nutritious foods is especially important when seeking to lose weight quickly. It is important to fuel your body and not allow to it feel starved. In fact, starving yourself will lead to decreased weight loss. By focusing on fresh produce, lean proteins and healthy fats you are able to increase the volume of food you eat while reducing calories which is a necessity for losing weight. High quality nutritious foods aid you in feeling full and satisfied especially when dieting.
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