How to lose weight fast
Losing weight is not as easy as it seems. It requires a lot of discipline and determination to get the desired results.
There are many ways in which one can lose weight fast. One way is by following a ketogenic diet, which entails eating healthy fats, moderate protein, and low carbs. By following this diet, one would be able to lose weight fast without feeling hungry or deprived of nutrients.
Another way to lose weight fast is by exercising regularly. A person can start with twenty minutes of exercise a day and gradually increase it to an hour or more per day if they want to lose weight faster than just following a ketogenic diet alone.
1. Implement Long-Term Lifestyle and Behavior Changes
In order to lose weight, you should avoid using the word
"diet," suggests Albertson. Dieting can be uncomfortable and can
make you feel hungry, which is why you consider food. That's the opposite of
what you want when you're trying to shed weight. Instead, she suggests
considering weight loss as an aspect of becoming healthier and maintaining your
body first.
"Weight loss is a complex process and you're not able to
have complete control over the number that appears on the scale, however, you
can control the food you consume and how often you move around, and other
aspects that influence weight loss including sleeping and stress," says
Albertson. She suggests setting SMART--specific, measurable, achievable,
relevant, and time-sensitive--goals and rewarding yourself when you hit them.
2. Focus on the First 5% to 10%
Instead of declaring, "I need to lose 25 pounds"
and then attempting to overwhelm yourself with impossible targets instead,
think about positive health effects that be derived from even a small weight
loss.
"Set smaller, achievable targets," suggests
Bennett. "Losing just 5% to 10 percent of your Body Weight (TBW) will
significantly improve your health, and decrease the chance of contracting
illnesses like stroke, type 2 diabetes as well as cardiovascular diseases and
some kinds of cancer."
3. Reduce Your Intake of Ultra-Processed Carbs and Sweets
A study published in The Journal of the American
Medical Association shows that what you eat is the most important to
losing weight. Weight loss will happen faster if you increase the
quality of the food you consume.
"One of the best methods to lose weight is to cut down
on your consumption of sugar and quickly processed carbohydrates," says
Bennett. "In particular, you'll want to eliminate or reduce your
intake of high-glycemic load foods like sweet snacks, processed carbohydrates, or
soft drinks. If you stay clear of or limit your consumption of French
fries chips, crackers, chips, and similar items it will speed up the loss of
weight."
4. Eat More Plants
Research has shown that the plant-based diet does not just help in weight loss, it's also much easier to adhere to than a diet that is low in
calories. Additionally, it's high in nutrients and provides many health
advantages.
"Produce helps in weight loss because it's abundant with fiber as well as water both of which are calories-free, yet they take up space in your stomach to make you fuller," says Albertson. In actual fact, the results of a Brazilian study showed an unambiguous correlation between a higher intake of fruits and vegetables and a reduction in weight.
Albertson recommends eating five servings of fruits and
vegetables daily starting out and gradually increasing the amount to 7-9
servings per day. "Start your day off with green smoothies, eat
salad, or cut up vegetables at lunchtime and snack on fruit for desserts and
snacks," she says. "For dinner, make some stir fry. You can
also include vegetables in your pasta dishes, and mix them into soups."
5. Pump Up Your Protein
A higher intake of protein can reduce appetite and prevent a reduction in muscle.
"Eating about 25-30 grams of protein - two scoops
of protein
powder or 4
ounces of breast of chicken per meal will help you control your appetite and
help you manage your overweight," says Dr. Albertson. "The most
effective way to achieve it is to ensure that you consume one serving of
protein that is high-quality each meal."
Albertson is also of the opinion that women who are older
than 50 require significantly higher levels of protein (1 1 to 1.5 grams of
protein per kg body weight daily) than younger women (who need .8 grams of
protein for every kilogram body weight per day). "Women require more
protein after the age of 50 particularly when they are approaching menopausal
age, as reductions in estrogen cause a decrease of muscle mass in the skeletal
system strength, strength, and regenerative capacity," she says.
6. Eat a Well-Rounded Breakfast
Breakfast skippers, listen up. If you're looking to shed
weight, skipping breakfast fuel isn't an option. Indeed, research studies
repeatedly show that eating breakfast in the morning is linked with weight gain
and overweight.
In addition, a study published in the Proceedings
of the Nutrition Society found that those who do not eat breakfast
tend to have less nutritious diets, and do not get enough nutrients like
calcium, vitamin D, and iron.
However, not every breakfast is going to do. "To be
more focused and to perform more effectively and feel more relaxed it is
important to have a balanced blood sugar-balanced, balanced breakfast of the
day, with plenty of nutrients, healthy fats, and, what I would call
high-quality carbs, like fresh berries," Bennett says. Bennett.
7. Stand Up and Move More
One of the simplest methods of losing weight is to increase
your thermogenesis which is not exercise-related (NEAT)--the energy you expend
for all the things that you do besides eating, sleeping, or
exercising. Simple changes such as carrying groceries rather than driving
carts, parking further away from the entry point to the mall, taking the
stairs instead of taking the elevator, or tapping your feet could result in
hundreds of calories burning.
You can also try standing more often than you
sit. Research has shown that substituting standing for sitting leads to an
increase in energy consumption, which in turn leads to more calories burned,
and eventually weight loss.
For instance, if you weigh around 160 pounds, and sit and
stand, you'll consume an additional 35 calories per hour. That's an
additional daily 280 calories or 1,400 calories in a week and around 70k
calories per year.
"Set an alarm on your Fitbit, smartphone, or computer
that reminds you to wake up and walk around each hour," advises
Albertson. "You'll lose more calories and reduce the risk of
developing heart disease."
8. Hit the Weights
Muscles burn greater energy than fat. So how can you
increase muscle mass? Training for strength.
Incorporating resistance training into your weight loss
program is a good idea, not just due to your calories burned exercising and
also due to that "afterburn impact."
Also known as excessive post-exercise oxygen consumption.
EPOC is the term used to describe how long oxygen consumption remains high
after exercise to assist muscle recovery. This boost in metabolism occurs
before and after strength-training sessions.
The more muscles
you build up in your body and the more muscle you add, the higher you'll be able
to maintain your metabolic resting rate (RMR). Your RMR is the number of
calories your body requires to function normally. The higher your RMR is,
the more you can consume and still avoid gaining weight.
"While cardio exercise is usually focused on the
importance of strength training for losing weight while maintaining your weight
loss, particularly after 50, because the muscle mass, which burns calories,
decreases by 1 percent to 2% each calendar year," states
Albertson. "Strength training may slow the decline in muscle
mass."
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