How to Effectively and Safely Lose Weight in 3 Months if you are Overweight

Losing weight can be extremely challenging and requires a good plan and determination. It is a very challenging task to lose weight, especially if you are just starting out. Plus, it’s so important to do this safely and in a healthy way. Crash diets, slimming pills and starving yourself are certainly not ways of losing weight the healthy way. This whole process requires patience and significant lifestyle changes.

According to Daniel from HCBT: “The rate of obesity among Americans has increased rapidly owing not only to their sedentary lifestyle and poor eating habits but also due to low core body temperature, which plays a massive role in maintaining metabolism.” 

If you want to lose 25 pounds in 3 months to get fit before a special occasion or to improve your overall health and wellbeing, a good quality dietary supplement can help you raise your body’s core temperature and kickstart your weight loss process.

Other than this, you can also follow the following weight loss strategies to lose steady weight and get in shape : 

Count Your Calories

Counting your calorie intake is one of the best ways to stay fit and achieve your goal. 

To lose weight, you need to burn more calories than your calories intake to start making the initial loss. You can achieve this goal  either by reducing your calories intake or by burning more calories through various physical activities. Don’t deprive yourself of food, and don’t be consuming too little calories – your body needs the fuel. Just start to focus on reducing them, or changing up the foods which are calorie dense that provide no nutrients.

Pairing physical exercise with cutting calories consumption can produce better results than cutting calories alone. Modifying your lifestyle while increasing your physical activity can produce excellent results quickly when combined with counting calories.

When you are aware of the calories on your plate you can make healthier life choices. An overview of 37 studies showed that incorporating calorie counting with other weight loss techniques increased weight loss by 7.3 pounds.

Drink More Water

Drinking more water is an easy and efficient method to boost weight loss and requires minimal effort. In a study, upping your water intake when combined with a low-calorie diet helped increase weight loss by 44% in 3 months.

Water helps in metabolism, and increasing its consumption will help you boost your metabolism rate and burn calories faster effectively. Consuming more water while eating can also suppress your hunger and reduce calories consumed. For optimal results, a healthy adult should drink at least 1-2 liters of water every day.

Cut Down The Carbs

Cutting carbs from your meals is another quick way to lose weight. This is because refined carbs are stripped of all the fiber content and nutrients when processed. It is important to note that Carbs are usually nutrient-poor.

Carbs are also known to have a high glycemic index, which means they are quickly digested and absorbed by your body.  Blood sugar levels and increase in hunger is caused by rapid digestion. This is no secret that consuming excess carbs can increase body fat and weight gain.

In a study of 2,834 people, higher consumption of carbs increased belly fat, and higher consumption of whole grains decreases belly fat.

When starting on a diet, replace the refined grains in your meal with whole-grain alternatives to see better results.

Increase Your Protein Intake

To achieve your goal of losing 25 pounds in 3 months, you should replace carbs with protein-rich food. Protein does reduce not only belly fat but also preserve your muscle mass and metabolism.

Protein-rich items can help to reduce appetite and also help in controlling your calorie intake. A study conducted on 19 adults showed that a 15% increase in protein intake helped people reduce calorie intake and effectively lose weight.

Protein intake also reduces the release of the ghrelin hormone, which is responsible for stimulating hunger. Some of the protein-rich foods are meat, seafood, eggs, nuts, poultry, seeds, etc.

Practice Mindful Eating

Mindfulness helps in significant weight loss and is also a habit that should be incorporated in your lifestyle. Mindfulness means being aware of your thoughts while focusing on the task at hand.

Eating slowly while being mindful will help you to enjoy your food and can boost your weight loss. A study showed that eating mindfully increased the feeling of satiety and fullness. Similarly, a study conducted on 30 healthy women showed that eating mindfully reduced calorie intake and helped them lose weight.

Minimize your distractions while eating and focus on chewing your food correctly.

Try Natural Fat Burners

Fat burners promote quick fat loss, but only if you combine them with a proper diet and regular exercise. 

Fat burners work in numerous ways: 

  • They help boost your energy levels.
  • They can diminish your appetite. 
  • They help use up fat for energy. 
  • They can improve your body’s metabolism.
  • They help raise the core temperature  of your body so you burn more calories throughout the day. 

The best supplements reduce the absorption of fat and carbohydrates by the body and boost metabolism. Some people don’t like the thought of supplements though, which is understandable, and there are loads of natural versions – green tea being one!

If you are looking to try a natural and organic fat burner, don’t pick up a random brand from your local drug store.

It is better to start with a safe and known brand with a number of positive reviews, like Peak Bioboost. Made from all safe and herbal ingredients, it is also useful for regulating bowel movements and improving your gut health.

Follow A Fiber-Rich Diet

Consuming a fiber-rich diet is an excellent method to reduce your appetite, and it also aids in digestion. You will feel full as fiber takes time to pass through your stomach and cleanse your intestines while passing.To effectively lose weight you can consume fibre-rich diet as it creates a feeling of satiety.

A review showed that an increased fiber intake by 15 grams per day helped reduce calorie consumption by 10%. A fiber-rich diet also helped to lose 4 pounds of weight over three months without any other diet.

Fruits and vegetables are common fiber-rich foods that can be included in your meal.

Maintain a Sleep Schedule

Setting up a sleeping schedule can also help in losing weight. Many studies show that quality sleep of 7 hours can help people lose weight.

In a study including 245 women, it was seen that good quality sleep of at least 7 hours at night increases the chances of weight loss by 33%. Sleep deprivation is also known to cause significant weight gain in many cases. Another study showed that even a single day without proper sleep could increase hunger hormones, making you consume more carbs.

Establish a bedtime routine to get quality sleep every day to enhance your weight loss.

Exercise Regularly 

It is a no-brainer that exercising is essential to losing weight. Incorporating exercise in your lifestyle is a must whether you are looking to lose a single pound or lose 25 pounds in three months. Lifting weights and cardio has shown significant results in losing weight quickly. Cardio is a resistance training exercise that helps to boost fat burning and improves your metabolism rate. Exercising will help you work out the extra fat in your body and aid in weight loss.

A study on 141 obese men showed that incorporating cardio exercises in your lifestyle helped decrease body weight by 9% in six months. Cycling, running, boxing, jumping rope are some of the easy and enjoyable cardio exercises you can adapt in your lifestyle to lose weight quickly.

In Conclusion

Incorporating all of the methods mentioned above in your lifestyle can help you achieve your goal of losing 25 pounds in three months. While starting, you must remember that weight loss doesn’t happen overnight and requires complete dedication and patience.

Though losing weight can be a challenging and daunting task but is achievable through hard work and patience.

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