How to lose weight safely, and fast! | IMPERIUM GRP PTE LTD

Wellness

How to lose weight safely, and fast!

3 mins to read

There are plenty of fad diets in the market that does not take into account the importance of eating a balanced diet and promoting healthy eating habits to ensure that weight loss is maintained even after the diet is over.

Here are some ideas on what you can do to lose weight safely and fast:

1) Practise intermittent fasting

Intermittent fasting is a relatively easy method of eating that involves regular short-term fasts and consuming meals within a shorter period of the day.

Intermittent fasting intervals include:

1) 16 hours of fasting followed by 8 hours of an eating window

2) 18 hours of fasting followed by 6 hours of an eating window

3) 24 hours of fasting

There are also daily fasts that can be performed and they include:

1) Alternate day fasting: You fast every other day and eat regularly on none fasting days

2) The 5:2 Diet: You fast 2 days out of 7 days in the week. You can eat around 500 to 600 calories on fasting days.

To ensure this method of losing weight works, you need to practice eating healthily on non-fasting hours or days.

Examples of healthy foods to eat include:

whole grains such as brown rice
lean meat from chicken breast and fish
healthy fats from cooking with olive oil
healthy carbs such as sweet potatoes

2) Increase your protein intake

If skipping meals isn’t an idea you like, then you can keep your body healthy and lose weight by increasing your protein intake.

Protein can help your weight loss goals as it helps regulate appetite hormones to help you stay full for longer.

Good choices for a high-protein breakfast include:

Eggs
Fish
Seafood
Chicken

Vegan options include:

Oats
Nut and seed butter
Quinoa
Chia seed
Tofu
Tempeh

We all know that it can be difficult to eat enough protein in a day.

Therefore, opting for meal replacements can be a good idea to ensure you get enough protein.

The Imperium Ultimate Cleanse Meal Replacement is formulated with whole-food nutrition, patented and potent ingredients of more than 55 highly absorbable and functional ingredients with essential nutrients.

It is also packed with tonnes of fibre and protein to support detoxification, cellular repair, and cellular rejuvenation.

Other benefits of consuming the Imperium Ultimate Cleanse Meal Replacement include maintaining a healthy digestive system, important for detoxification and immune health.

If you are someone who faces chronic fatigue, this meal replacement can help in alleviating experiences of low energy as it is packed with organic antioxidants and alkalizing spices to improve the body’s function and energy levels, while also removing the chemicals, metals, and other unwanted substances that are harmful to overall health.

Nutrition plays an important role in ensuring we have the vitality and energy to get through our days, therefore the Imperium Ultimate Cleanse Meal Replacement is an optimal way to help you get all the ingredients that your body needs in one drink.

3) Include Exercise in your weight loss plan

If someone wants to lose weight faster, exercising is the way you can burn more calories throughout your day.

Strength training is one of the exercise habits to add to your weekly exercise routine as having a higher muscle mass can help burn fat even at rest.

Some of the strength training workouts you can include in your workout routine include:

Body weight push-ups
Weight lifting
Body weight squats
Yoga
Pilates with resistance bands

Cardiovascular training is great for weight loss as it burns calories whilst you are exercising.

Some examples of cardiovascular training include:

Brisk walking
Running
Swimming

4) Adding a probiotic to improve your gut bacteria health

The human gut contains around 37 trillion bacteria and a vast number and variety of microorganisms.

You can easily begin losing weight and maintain a healthy weight by including a probiotic food supplement such as the Imperium Ultimate Restore into your daily diet and exercise routine.

The Imperium Ultimate Restore is a probiotic food supplement for digestive and immune health that encourages the healthy balance of the gut for superior gastrointestinal with 50 billion CFU patented and clinically proven probiotic strains.

It contains patented Lactobacillus paracasi and Lactobacillus plantarum, the strains best documented to survive transit through the harsh, acidic environment of the stomach to colonise the intestines.

The fact is everything you ingest must go through your digestive system therefore it is important to ensure it functions effectively to allow your body to absorb all the micro and macronutrients your body’s cells need to function properly.

Other than consuming probiotic supplements, you should also consume foods that will help the probiotics grow in your gut.

Some foods that can increase the number of good bacteria in the gut include:

Consuming a wide variety of leafy greens and cruciferous vegetables
Fermented foods: Sauerkraut, kimchi, kefir, yoghurt, tempeh, and miso
Prebiotic foods: Chicory root, artichoke, onion, garlic, asparagus, leeks, banana, avocado, oats, and barley.

5) Practice mindful eating habits

Mindful eating is a practice where people pay attention to how and where they eat food.

As we lead relatively hectic lives, it is important to focus and enjoy eating without the disruption of work or other activities to ensure we fully enjoy the food we are eating.

Techniques for mindful eating include:

Sitting down to eat at a table
Eating without watching TV, or a laptop or phone.
Eating slowly by taking the time to chew and savour the food.

6) Avoid sugary beverages and processed foods

Processed foods such as refined carbohydrates no longer contain fibre and other nutrients.

These include white rice, bread, and pasta.

These foods are quick to digest, and they convert to glucose rapidly which will provoke the insulin hormone that promotes fat storage in the adipose tissue.

Sugary beverages include soft drinks as they contain large amounts of sugar which are bad for your health.

To determine how much sugar to present in a can of beverage, always look at food labels to know how many liquid calories you are actually consuming.

Where possible, people should swap processed and sugary foods for more healthy options. Good food swaps include:

whole-grain rice, bread, and pasta instead of the white versions
fruit, nuts, and seeds instead of high-sugar snacks
herb teas and fruit-infused water instead of high-sugar soft drinks
smoothies with water or milk instead of sweetened fruit juice

7) Getting enough sleep

Numerous studies have shown that getting less than 5–6 hours of sleep per night can lead to obesity.

Therefore, a good night’s sleep will help with weight management, regulating blood pressure, and encouraging your body to burn calories effectively.

Having insufficient or poor-quality sleep will cause your body to slow down the process in which the body converts calories to energy, called metabolism.

When metabolism is less effective, the body may store unused energy as body fat.

In addition, poor sleep can increase the production of insulin and cortisol which is the stress hormone.

How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin.

Leptin sends signals of fullness to the brain.

8) Managing your stress levels

Managing your stress is equally important as getting a good night’s sleep and watching how many calories you consume in a day.

As stress triggers the release of hormones such as adrenaline and cortisol, it will begin by decreasing the appetite as part of the body’s fight or flight response.

However, when under constant stress, cortisol in the bloodstream will increase hunger cues and make you eat more calories to try to decrease your stress.

Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of fuel, which is carbohydrates.

Consuming large amounts of carbohydrates has been shown to contribute to weight gain and they are often considered empty calories that spike the blood sugar to keep you going throughout the day.

To stay alert, you need to consistent eat these foods which will make losing weight a difficult process.

Some methods of managing stress include:

yoga, meditation, or tai chi
breathing and relaxation techniques
spending some time outdoors, for example walking or gardening