If you open the internet and search for the term “how to lose weight fast” you can find thousands of diets, supplements, and meal replacement plans. But the fact is, most of them are created just to suck your money and most of them lack scientific proof.

Let’s say you have to reduce one pound of fat in a week. One pound about equals 3500 calories. That means you have to reduce 500 pounds of calories in a day. 

You know what, it is achievable if you work out consistently!

Here are five actionable ways to reduce weight fast backed by science.

1- Track your exercise and diet

If you want to lose weight, you should be aware of what are you eating and exercising. 

It means you have to keep track of those things using an app or something like that. There is a huge relation between weight loss programs and monitoring food intake and exercise.

2- Include protein in your breakfast

Many research studies show that protein can control appetite hormone to feel full. So the hormonal effects of eating high protein breakfast can last many hours. 

Including eggs, seed butter, sardines, and chia seed pudding in your breakfasts can be the best way to have high protein.

3- Beware of your stress levels.

Stress is directly correlated between adrenalin and cortisol. 

When you are under stress, cortisol can remain in the blood and it can increase your appetite. It Ultimately leads to eating more.

Many types of research show that implementing an 8-week stress-management intervention resulted in a significant reduction in the body mass index of overweight and obese children and adolescents.

There are some other famous stresses managing methods like yoga, meditation, and spending some time outdoors.

You can also try these.

4- Getting efficient sleep at night

If your sleeping hours is less than –

 5-6 hours, there is more likely sleep can be a reason for your obesity.

Whenever you sleep well, your body releases growth hormones it can stimulate muscle and protein synthesis also breaking down fat.

Since these hormones act at their peak at night, not getting enough sleep can cause a weight loss program.

So to conclude, 7-8 hours of good sleep at night is one of the factors to consider while you are trying to lose weight.

5- Keep your mind calm while eating

In the busy world, people often don’t get enough time to eat peacefully. Many of them try to eat in the car or while watching TV.

Some suggestions for mindful eating:-

• Avoid distractions while eating
• Eat slowly
• Sit down at a table and enjoy eating food.

This can help people enjoy the food they eat and maintain a healthy weight.

Will I lose weight if I stop eating?

There is more likely you will lose weight if you eat less than normally do. But, eating less and stopping eating are two different things. If you stop eating, it can affect your health dangerously. It may lead to risk your heart failure, brittle bones, muscle loss, and many other things. 

Overall, stop eating permanently, try intermittent fasting means eating less.

How do you burn fat while sleeping?

It will be great if we can burn fat while sleeping, right?

This is possible. Here are three steps to make it real:

1- Eat cottage cheese before bed

Avoiding food before sleep is a ridiculous idea. As waking up you will feel more hungry and you will consume more breakfast. But, if you choose a small snack of cottage cheese before bed, it can improve your sleep and reduce the time to fall asleep. By getting enough sleep, it can help you to reduce weight. 

2- Eat carbs during the day

Consume more carbohydrates during the daytime. Avoid these in the early evening. Your body will contain less hormone insulin which metabolizes fat for energy while you sleep.

3- Get a cooler and dark environment to sleep

According to many studies, people who keep their bedrooms dark and maintain a constant temperature will more likely be getting good sleep.

So, always try to get rid of that night light. This light can suppress melatonin also affect the regulation of metabolism.

Turn off your TV, phone, and all other lights before going to bed.

How to reduce weight without exercising and dieting?

Exercising is dieting are the most common way to reduce weight. But what if you don’t want to do both? Here are 5 science-backed ways to do it.

1- Drink more water

Drinking more water can help you eat less and lose weight. 

people who drank water before meals lost 44% more weight over 12 weeks compared to those who did not.

Also, try to avoid drinks such as soda or juice and include water.

2- Chew well and slow down

You are a human and your brain needs some time to process the food you ate.

If you chew your food well and eat slowly it can decrease food intake and increase fullness.

Many recent studies show that fast eaters are more likely to gain weight compared to slow eaters.

3- Use smaller plates for unhealthy foods

Normally, we use a larger food plate for most of the foods.

But if we start using a smaller plate for unhealthy and larger plates for healthy, it can help you out in your weight loss-reducing journey.

Conclusion

There are thousands of ways to reduce weight, whether it can be using diets, through exercise, or sleeping well. 

What you have to do is stick to one and do it consistently!

Don’t try hard to be a doctor to yourself, it can affect your health badly. Now you book an appointment with the best doctors online.  

Don’t hesitate to give a missed call on 1800 889 2559 when you are too worried about your fat.