Have you put on a few extra pounds after going on holiday? Are you desperate to lose the weight fast?
Holidays are normally seen as a time to relax and do things for pleasure. They provide wonderful opportunities that move many people to overeat. A lot of people see it as a time to indulge in sweets, cakes, alcohol, cocktails, and lots of other processed and refined comfort foods and doing no form of exercise.
Here are 5 new ways to lose weight fast after the holidaysRELATED: RECOMMENDED PLANS FOR YOU
1) Keep a food diary to help plan your meals
Do things differently with your food diary, instead of keeping a record of what you have already eaten, write down all the food and fluid including the snacks you plan to consume each day and try and stick to it.
This is one of the ways to lose weight fast. It will help you to make healthier choices of your daily food and fluid intake including any snacks. Do not let your emotions control what and how you eat. Remember the quote by Benjamin Franklin: “If you fail to plan, you are planning to fail!”
2) Strictly restrict your intake of non-vegetable carbohydrates
Non-vegetable carbohydrates are refined carbohydrates such as breakfast cereals, bread, pasta, bagel, rice and other processed foods. Majority of them are loaded with sugar, fructose and other unhealthy additives. When you consume them, they quickly break down into sugar, increase your blood sugar and insulin levels, and may lead to insulin resistance.
Insulin is a fat storing hormone so the higher your insulin levels, the more fat you will store and the more difficult it will be to lose weight so strictly restricting your intake of these non-vegetable carbohydrates is one of the ways to lose weight fast.
When you cut these non-vegetable carbohydrates from your diet, replace them with lots of vegetables and healthy fats such as avocado.
Also check out What to eat to lose weight fast
3) Manage your stress
Did you know that stress can affect your metabolism? When you are stressed, the stress hormones – cortisol and adrenaline released by your adrenal glands trigger the “flight or fight” response to help you deal with the stress.
Your digestive system shuts down affecting the production of enzymes, stomach acid and bacteria required for the proper digestion and absorption of your food. Your body now doesn’t receive all the nutrition it needs and this can you leave you hungry so you eat more.
Cortisol increases glucose in your blood stream to provide you with energy to deal with the stress. This also increase insulin, the fat storing hormone so the more stressed you are, the more glucose and insulin is produced and the more weight you gain so managing your stress is one of the ways to lose weight fast.
4) Avoid drinking fruit juices
Fruit juice is loaded with sugar and all the fibre has been taken out. When you drink it, it causes a spike in your blood sugar and insulin levels. Insulin is a fat storing hormone so it stores some of the sugar as fat. The more fruit juice your drink, the more your blood sugar and insulin levels rise and the more fat you store. So, not drinking fruit juices is another little known secret to help you lose weight fast.
A research study also found that women who ate green leafy vegetables and fruit were at a lower risk of developing diabetes whereas the women who drank fruit juice where at a very high risk of developing diabetes.
5) Avoid drinking too much alcohol
Did you know that when you consume alcohol it is broken down into sugar which is converted into fat by your liver?
A study conducted in 2004 at Princeton University found that drinking alcohol produces galanin, a hormone that increases your hunger and craving for high fatty food so when you drink too much alcohol, huge amounts of this hormone is produced. Your hunger and cravings increase and you eat more and this makes it difficult for you to lose weight so not consuming too much alcohol is one of the ways to lose weight fast.
Other lifestyle factors such as being physically active, not living a sedentary lifestyle and getting enough sleep are also one of the ways to lose weight fast. Try to include physical activity such as walking, swimming, cycling or any sport you enjoy.
Being physically active will help to lower your blood sugar and make you more insulin sensitive. Studies have also found that a sedentary lifestyle is linked to obesity and an increased risk of chronic illnesses such as heart disease, hypertension and diabetes.
Barnes A S, Coulter S A (2012) Obesity and Sedentary Lifestyles. Texas Heart Institute Journal, 39: 224-227
Bazzano L A, Li T Y, Joshipura K J, Hu F B (2008) Intake of fruit, Vegetables, and Fruit Juices and Risk of Diabetes in Women. Diabetes Care, 31: 1311-1371.
Medical News Today (2004) Hunger for fatty foods and alcohol share a chemical trigger. http://www.medicalnewstoday.com/releases/17856.php