Crash dieting, as people who have tried it would know, does not bring about phenomenal results and can be detrimental to the health as well. Whatever little result is achieved, lasts short term, and a majority of people gain all the weight back within a short period of time. That’s why, people who want to lose weight permanently, need to follow a healthy and balanced approach to weight loss, nourishing it, moving it, staying active, adopting healthy lifestyle habits, and employing effective strategies to push the body to burn stored fat. Being on the wrong kind of diet would fetch exactly opposite results, forcing the body to go into a famine mode. In this state, the body conserves energy by burning fewer calories and storing more fat. Crash diets or fad diets that are based on starvation without taking into account body’s energy requirements, teach the body to survive on fewer calories, and in the future, this adaptiveness would make losing weight so much difficult. You could even develop health issues, hair loss and skin problems. Plus, most of the weight you lose is not fat, it’s mostly water and muscle. So, it’s better to lose weight by following diet plans that have taken into consideration all these above factors, and you can find such plan on the Rati Beauty diet, where the diet plans have been created to bring about faster weight loss without compromising on nutrition or health. That way, you’ll feel better and have more success in the long run! Additionally, read about 8 different ways to push your body to burn fat.
1. Get Into Calorie Deficit Without Compromising on Nutrition:
When a calorie deficit is created, the body digs into its stored fat reserves to meet its energy requirements. To create a calorie deficit, opt for foods that are nutrient-dense, meaning they provide a lot of nutrients in relation to their calorie content. Examples include leafy greens, colorful vegetables, whole grains, and lean proteins. Practice portion control, workout consistently, get a bit more physically active, etc. On the Rati Beauty diet plans, we show you how to club all these factors together to get into a calorie deficit without compromising on nutrition. Subscribe to the Rati Beauty app for more details.
2. Cut Down Sugar, Added Sugar, and Refined Carbs:
Sugar and added sugars have a high number of empty calories without any significant nutritional value. Consuming sugary foods and beverages can lead to a high intake of empty calories, which can contribute to weight gain. Also, when you consume foods high in added sugars, your blood sugar levels can spike rapidly followed by a subsequent slump. This sudden rise and dip in blood sugar leads to increased hunger and cravings, leading to overeating and weight gain. Most importantly, excess sugar in the bloodstream can be converted and stored as fat in the body, particularly in the form of belly fat. So, cut down on sugar and added sugar commonly found in foods like baked goodies, cookies, biscuits, soft drinks, etc., and cut down on foods that have been made with refined carbs (because they raise blood sugar quickly). It would be a major step in achieving faster weight loss.
3. Combine Carbs with Protein:
Protein takes a longer time to digest compared to carbs, so having a source of protein while eating carbs can slow down the digestion process, prevent sharp spike in blood sugar, and keep one fuller for longer. Protein has a higher thermic effect compared to carbohydrates, meaning the body burns more calories to digest and utilize it. By including protein with carbs, you slightly increase the overall energy expenditure during digestion, which can contribute to weight loss.
4. Switch To HIIT Instead of Steady-State Cardio:
In addition to a healthy diet, exercise and being physically active helps the body to access stored fat. Cardio is an extremely popular form of exercise (cycling, jogging, walking, swimming, elliptical training, etc), believed to bring about weight loss by helping you burn calories during the workout; however, HIIT (high intensity interval training) is believed to be more effective to burn calories than cardio in half the time (these exercises are done in short bursts of 10 to 30 seconds duration). HIIT also has a greater after-burn effect because it leads to increased oxygen demand long after the HIIT workout is over, resulting in increased metabolism and continuous torching of calories as your body recovers. Experts also say HIIT is better than steady-state cardio to get rid of belly fat. So, practice short HIIT routines to boost your metabolism and burn more calories.
5. Find Effective Ways To Boost Metabolism:
A robust metabolism torches more calories and if we could find ways to boost our metabolism, we could accelerate the process of losing those extra pounds and reach our goal weight sooner. From being physically active, consuming nutrient-dense food, getting enough sleep, to cutting out processed food – all these factors help to kickstart a sluggish metabolism. Additionally, read about “12 Ways to Boost Metabolism To Burn Fat” in this article.
6. Take Care of your Gut Health:
Prebiotics and probiotics play important roles in improving gut health, which in turn, can have positive effects on weight loss. A healthy gut promotes efficient digestion, better nutrient absorption (thereby reducing cravings), improved regulation of hormones that influence hunger, satiety, and fat storage. Prebiotics, found in certain foods such as garlic, onions, banana, whole grains, etc., is a form of fiber which serves as food for healthy bacteria in the gut. By consuming prebiotic-rich foods, you promote the growth and activity of beneficial gut bacteria. These bacteria help maintain a balanced gut microbiome, which is associated with various health benefits, including improved digestion, better immune function, appetite regulation and healthy metabolism. They can also increase feelings of fullness and satiety, which may lead to reduced calorie intake. On the other hand, probiotics are live beneficial bacteria that can be found in fermented foods like yogurt, kefir, sauerkraut, kimchi, etc. Probiotics can improve gut health by promoting a balanced microbiome, reducing harmful bacteria, and supporting the gut’s barrier function. This can lead to better digestion, reduced inflammation, reduced food cravings, and better control over appetite. When the gut is healthy, it’s easier to lose weight. Also read: “5 Gut-Friendly Food Combos To Have At Lunch.”
7. Keep yourself Hydrated:
H2O does more than hydrating your body, it is needed to run a host of physiological functions. We often confuse thirst signals for hunger pangs, and instead of reaching for a glass of water, we tend to dig into a packet of potato chips. By staying well-hydrated, you can better differentiate between true hunger and thirst, which may prevent overeating. Sufficient water intake plays a crucial role in the fat-burning process as well, aiding in the breakdown fat in the body. Additionally, being well-hydrated can help you perform better during workouts, allowing you to burn more calories and fat.
8. Improve Sleep and Stress Management:
Studies have found strong links between lack of sleep and chronic stress to obesity. Sleep deprivation makes metabolism sluggish, hampers the functioning of appetite-regulating hormones such as ghrelin and leptin, apart from increasing cravings for unhealthy food the next day. Sleeping for less than 5 hours reduces our rate of burning fat. So, do ensure that you get at least 8 hours of sleep each night to push the body to burn more fat. In the same way, stress has also been found to have a direct effect on weight gain. Stress has been shown to be the leading cause of a number of lifestyle diseases, including hypertension, increased blood glucose levels, insomnia, cholesterol and a number of cardiovascular diseases, to mention just a few. Cortisol, the stress hormone, increases the cravings for unhealthy food and encourages the body to store fat instead of burning it all up. When you follow a proper sleep routine, getting enough sleep and manage stress better, you would notice how your body responds better to your diet and exercise routine.
Summing up, a balanced diet, regular physical activity, and healthy lifestyle habits are vital for weight loss, and you can find them all on the Rati Beauty app. Our weight loss diets and programs have been created in a way that effortlessly push your body to reach out for stored fat. Download the Rati Beauty app for more details.