Many people committed at the beginning of 2024 to lose weight. But what happened? 8 months have already passed and how many of them have achieved their goal of ultimate fitness? The answer is only 10% of the committed ones. This number seems very pathetic right, to be honest, it is. Most people should have already achieved their goals but haven’t and there are many reasons for that. But I am not gonna talk about those illogical excuses. I am gonna tell you 5 ways to lose weight this year without failing.

What are the top 5 ways to lose weight?

There is a vast ocean of information available online but we often get confused about what to believe and what to follow. To simplify this problem of yours, here are 5 best ways to lose weight that are not only effective but sustainable too. These steps are a must-try for you even if you are a beginner or professional.

1. Prioritize Strength Training

In today’s era strength training is considered a sign of strength. When people lift heavy weights their body eventually adapts to the situation and builds immense strength bit by bit in the body. Building muscle is one of the best ways to burn excessive weight. Muscle tissue burns more calories at rest than fat tissue. This means the more muscle you have the more calories you will burn even at rest.

Why it gives results: Your resisting metabolic rate (RMR) is increased by doing strength training. It helps you burn more calories throughout the day. Additionally, it helps to get your body lean that gives your body a tone, and makes you look much better. It helps you to lose weight faster

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How to start:

• Begin with basic exercises like squats, lunges, push-ups, and deadlifts.

• Gradually increase the weight or resistance as you get stronger.

• Consider working with a personal trainer to ensure proper form and to create a customized plan.

2. Embrace Intermittent Fasting

Intermittent fasting has gained a very good popularity and for a good reason. This eating period involves a cycling between periods of eating and fasting. The most common way is 16/8. It involves 16 hours of fasting and 8 hours of open-window eating.

Why it gives results: Intermittent fasting helps control your calorie intake by reducing your eating window, which will naturally lead to lose weight. It also helps regulate insulin levels. Which can improve fat burning. Moreover, fasting activates autophagy (a process where your body cleans out damaged cells and regenerates new cells, contributing to overall health).

Also read: Weight Loss: Will This 30-30-30 Rule Make You Fit in a Very Short Time?

How to start:

• Start with a 12-hour fast and gradually extend it to 16 hours as your body adapts.

• Focus on nutrient-dense foods during your eating window to ensure you’re getting the necessary nutrients.

• Stay hydrated with water, herbal teas, or black coffee during the fasting period.

3. Mindful Eating

Mindful eating is all about paying full attention to what you are eating or drinking. This means slowing down, savoring each bite, and listening to your body’s hunger. Enjoy each bite you take, do not rush to eat. It’s a powerful tool for weight loss because it helps prevent overeating and promotes healthier food choices.

Why it gives results: When you eat mindfully, you will most likely realize when you are full and you will not overeat. Hence it reduces the chance of consuming over calories. It also encourages you to enjoy your food which can lead to greater satisfaction and less cravings for for unhealthy snacks.

How to start:

• Eat without distractions, such as your phone or TV, to fully focus on your meal.

• Take smaller bites and chew thoroughly.

• Pay attention to the flavors, textures, and smells of your food.

• Stop eating when you feel comfortably full, rather than stuffed.

4. Incorporate High-Intensity Interval Training (HIIT)

High-intensity workout is very effective if you do it in the right way. It involves short bursts of intense exercise followed by brief periods of rest or low-intensity activity. This workout method is highly effective for burning calories in a short amount of time, making it perfect for people who have busy schedules.

Why it gives results: It is known for boosting metabolism for hours after finishing exercise, a phenomenon known as after effects. This means you will continue to burn calories even after your workout is done. It is also great for preserving muscle mass while losing fat, which is crucial for maintaining a good physique.

How to start:

• A typical HIIT session can last anywhere from 15 to 30 minutes.

• Exercises can include sprints, burpees, jump squats, or cycling.

• Start with a 1:2 work-to-rest ratio (e.g., 30 seconds of intense exercise followed by 1 minute of rest) and adjust as you progress.

• Aim for 2-3 HIIT sessions per week for optimal results.

5. Optimize Your Sleep and Manage Stress

Sleep and rest play a very crucial role in the weight loss game. Poor sleep and high stress levels can lead to weight gain and mental problems. Improper management of sleep increases unhealthy food cravings.

Why it gives results:

Lack of sleep affects hormones which regulates hunger and fullness. By improving your sleep quality and managing your stress you can better regulate these hormones and support your weight loss goals.

How to start:

• Aim for 7-9 hours of quality sleep each night.

• Establish a relaxing bedtime routine, such as reading, meditating, or taking a warm bath.

• Practice stress-reducing activities like yoga, deep breathing exercises, or spending time in nature.

• Limit your exposure to screens and blue light at least an hour before bedtime.

Conclusion

Losing weight doesn’t have to be about extreme diets and illogical exercises. You can achieve your weight loss goals by prioritizing all the 5 ways to lose weight I mentioned earlier.

Remember the journey to weight loss is personal and what works for one person may not work for another person. So do not make it stressful. Enjoy the journey and feel it, give your 110% to whatever diet or exercise you follow and surely you will see the results.