How to Lose Weight Fast

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Many people want to lose weight. There are many ways to speed up your weight loss efforts. However, it is important to realise that too fast weight loss can backfire.

Safe, successful, and sustainable weight loss, like many other aspects of life, is about the journey, not a destination or deadline. For expert advice on how to lose weight and keep it off, read on.

Why losing weight fast is not the best goal

Although the myth of “lose 5 lbs in a week” is appealing, there are many reasons that speedy weight loss may not be the best option.

First, people who lose weight quickly, particularly via crash or fad diets, are more likely to lose muscle mass and water than those who lose weight slowly.

“Keeping lean muscle mass is crucial for weight loss, as it plays a key part in metabolism,” states Connie Bennett, certified health coach and author Beyond Sugar Shock. “Muscle helps you burn more calories. If you lose too much weight, your body will lose muscle mass and slow down calorie burn. Rapid weight loss can lead to a permanent slowing down of metabolism.

Rapid weight loss can often lead to the dreaded “yo-yo” weight cycle that many chronic dieters suffer from. A study of ex-contestants from “The Biggest Loser,” NBC’s television weight loss show, found that the faster a participant lost weight, the slower their metabolism was. Study also showed that contestants lost a significant amount of their weight within six years after the competition.

Another study in Australia of 200 participants in The Lancet showed that dieters lost about the same weight but lost more slowly than those who lost it quickly [2].

This is compounded by the fact that people who lose weight quickly often have a higher appetite and a lower metabolism, making it difficult to lose weight. According to Obesity, our bodies tell us to consume 100 calories more for every pound of [3].

Popular diets can often lead to nutritional deficiencies. According to Ellen Albertson, Ph.D. (author of Rock Your Midlife), rapid weight loss, especially when you cut carbs, is often primarily water. “Additionally, if daily calories are low the body may also use muscle mass as fuel, further reducing metabolism. Muscle mass is metabolically active.

Bottom line: It is important to lose weight in a sensible way. Experts recommend losing between half a pound and two pounds per week. Here are some proven ways to lose weight and keep it off.

 

15 Expert-Recommended Tips to Safely and Sustainably Lose Weight

1. Make long-term lifestyle and behaviour changes

Albertson suggests that you should eliminate the term “diet” when trying to lose weight. Albertson suggests that you should ban the word “diet” from your vocabulary. It can make you feel unwell and cause you to think about food all the time, which is precisely what you don’t want when you are trying to lose weight. Instead, she suggests that you view weight loss as part of becoming healthier and that you focus on your body first.

Albertson says that weight loss can be complicated. Although you may not have complete control over the numbers on the scales, you do have control over how much you eat and move, and other factors that affect your weight such as stress, sleep, and what you eat.

  1. Concentrate on the First 5% to 10 %

Instead of saying “I need to lose 25%” and putting yourself on a pedestal with an impossible goal, consider the health benefits that even modest weight loss can bring.

“Set smaller, achievable targets,” suggests Bennett. Bennett suggests that a loss of 5% to 10% of your total weight (TBW), can significantly improve your health and reduce your risk of developing certain cancers, such as stroke, type 2 diabetes, heart disease, and cardiovascular disease.

3. Cut down on the intake of sweets and ultra-processed carbs

The Journal of the American Medical Association revealed that what you eat is the most important factor in weight loss [4]. You will lose weight faster if your diet is better.

Bennett says that reducing your intake of sugary and quickly metabolised carbohydrates is one of the best ways to lose weight. You should cut down on or significantly reduce your intake of high-glycemic load foods such as processed carbs, sugary snacks, and soft drinks. You’ll see a significant increase in weight loss if you cut down on chips, French fries, crackers, and the like.

4. Get More Plants

Research has shown that a plant-based diet promotes weight loss and is easier to follow than a low-calorie [5]. It’s also nutrient-dense and offers many health benefits.

Albertson says that produce supports weight loss due to its high fibre and water content. These nutrients are both calorie-free but also take up space in the stomach, so they make you feel full. A Brazilian study actually found a direct correlation between higher vegetable and fruit consumption and weight loss [6].

Albertson recommends that you aim to eat five servings per day of vegetables to get started, and then increase your intake to seven to nine daily servings. She suggests that you start your day with a green smoothie and then eat a salad or chopped vegetables for lunch. You can also eat fruit as snacks and desserts. For supper, make sure to have more stir fries, add vegetables to your pasta dishes, and then stir them into soups.

5. Pump Up Your Protein

You can reduce your appetite and prevent muscle loss by increasing your protein intake.

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