The basics of losing weight are pretty simple: consume fewer calories and get more exercise. But what can you do to make the weight loss happen faster? It can be tempting to skip meals or go overboard on the exercise, but these are not safe ways to speed up your weight loss. However, there are some things that you can do to give your weight loss plan a boost and begin to see the pounds drop more quickly. Take a look at some safe strategies for losing weight faster.
Spice Up Your Meals
If you want to jump start your weight loss, one way to do it is to add some more spice to your meals. This is partly because of capsaicin, the compound that gives peppers and chilies their heat, speeds up your metabolism. That means that eating spicy foods ensures that you'll burn more calories faster.
That's not all, though. It turns out that capsaicin can also decrease your appetite. When your meal is spicy, you'll not only eat less during the meal, but you're less likely to get hungry later. Data shows that eating foods with capsaicin can decrease calorie intake by as much as 16%. So, if you're struggling with the temptation to snack between meals, try adding some more heat to your meals with peppers and chilies that contain capsaicin.
Increase Your Water Intake
Staying well-hydrated is good for your health, and water is the perfect beverage for a dieter since it has no calories, carbs, or sugars. But water isn't just a neutral beverage. Drinking more water can actively help you lose weight.
Drinking water, particularly before meals, helps increase weight loss by helping you cut your calories further. One study found that participants who drank 500 mL of water before a meal ate about 40 fewer calories than those who didn't drink water. This resulted in those participants losing an additional 4.4 pounds more than participants who didn't drink water.
Make Sure You're Getting Enough Protein
Protein helps you build muscle and gives you the energy that you need to build muscle and exercise. However, it's also important for weight loss. Increasing your protein to 25% to 30% of your calories increases your metabolism by 80 to 100 calories a day. Burning an additional 80 to 100 calories per day will certainly speed up your weight loss.
What's more, protein also has an impact on your appetite. Eating more protein helps you feel fuller longer, which can further cut down on excess snacking. Studies show that men who increased their protein to 25% of their calorie intake had a markedly decreased desire for late night snacks and fewer obsessive thoughts about food. Women who upped their protein level to 30% of their calorie intake ate 441 fewer calories a day and lost 11 pounds in 12 weeks.
Dieting is a very individual process, and a lot depends on your individual body type and health needs. A weight loss clinic that offers personalized weight loss programs can help you find the best ways to speed up your own weight loss safely. For more information, contact a company like InShapeMD San Angelo .