Shredding those extra bulges is a bit of a challenging task; however, not impossible either. All you need to do is make little lifestyle changes and switch to mindful eating. A blend of proven strategies combined with food alterations can expedite the process of weight loss.
Given underneath are some tips to lose 20 pounds quickly and safely:
Keep Track of Your Calorie Intake
Mindless eating is one of the primary causes of weight gain, but keeping track of calories, on the contrary, is an easy thing to do to check your weight. You can reduce fat with calorie count, increase physical activities, or reduce your intake. When combined with other diet or lifestyle changes, these are effective strategies and can produce high-quality results soon.
A collective study of 37 reviews revealed that weight loss programs that involved calorie count resulted in a 7.3 pounds weight reduction than those that didn't incorporate the same. It would help if you tried keeping track of your calories intake using an app or a foo based journal.
High-Intake of Water
Drinking more water is the simplest step to lose weight, which requires minimal effort. A 12 week-long study revealed that combining a low-calorie diet with high water intake before meals resulted in 44 % more weight loss than ordinary circumstances.
Studies prove that water may accelerate the weight loss process by boosting the metabolism and increasing the calorie-burning process after eating. One study showed that drinking 16.9 ounces,i.e., 500 ml of water before a meal, resulted in a reduction of calorie intake by 13%.
Drinking water alongside meals is another good strategy for feeling full quickly as it reduces appetite and food intake. You should at least have 1-2 liters of water per day to maximize weight loss for quicker results.
Increasing Protein Intake
A high-protein diet results in shrinking belly fat, strengthening muscles, and boosts metabolism during weight loss. Protein satiates your hunger early while eating, reducing your overall calorie intake. As per a study rolled out in a closed group of 19 adults, a high protein intake led to a 15% increase in feeling full and reduced calorie consumption, reduced belly fat, and body weight.
Cut Down on your Carb Intake
Cutting down on your carb intake is another effective strategy for losing weight quickly. Low-carb foods have a high glycemic index, which aids in quickly digesting and absorbing the food. Rapid digestion crashes the blood sugar levels. For instance, a study in 2,834 people revealed that increased consumption of refined carbohydrates led to weight gain while a high-intake of whole grains led to belly fat reduction.
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