Want to lose weight fast?
Rapid weight loss is not the answer to all health problems, but if your doctor recommends it.
There are tips to help you lose weight safely.
Steady weight loss of 1 to 2 kilograms per week is recommended for the most effective long-term weight management.
That said, many diets designed to help you lose weight quickly leave you feeling hungry or unsatisfied, or they cut out important food groups and aren't sustainable.
These are the main reasons why you might be struggling to stick to a healthier diet.
Everyone has unique needs and different eating styles, and some tips may work more effectively for you than for someone else.
You may find that you can lose weight by following a low-carb diet or a whole-foods diet, but there are some general principles that apply when you're trying to lose weight.
Here are some tips to help you lose weight quickly.
They include healthy eating, wise choice of carbohydrates and aim to:
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reduce your appetite and hunger levels while still keeping you satisfied
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produce consistent weight loss over time
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improve your metabolism at the same time.
If you want rapid weight loss, some of these tips may help, but rapid weight loss is rarely sustainable.
If you focus on long-term health and habits that you can maintain over time, you will improve your health and be more likely to lose weight sustainably.
Also read: I WANT TO LOSE WEIGHT: NOTHING IS IMPOSSIBLE!
How to Lose Weight in 6 Simple Steps
1. Reduce your intake of refined carbohydrates
One way to lose weight quickly is to cut down on sugars and starches, or carbohydrates. You can adopt a low-carb diet or cut out refined carbohydrates and replace them with whole grains.
When you do this, your hunger levels decrease and you usually end up eating fewer calories.
With a low-carb diet, you burn stored fat for energy instead of consuming carbohydrates.
If you choose to eat more complex carbohydrates, such as whole grains, as part of a calorie deficit, you'll benefit from higher fiber levels and they'll digest more slowly, making them more filling and keeping you satisfied.
A 2020 study confirmed that a very low-carb diet was beneficial for weight loss in older populations.
Research also suggests that a low-carb diet can reduce appetite, which can lead to naturally eating fewer calories without thinking about it or feeling hungry.
It should be noted that the long-term effects of a low-carb diet are still being researched. It can also be difficult to adhere to a low-carb diet, which can lead to yo-yo dieting and less success in maintaining a healthy weight.
The potential drawbacks of a low-carb diet may tempt you to opt for another method. Low-calorie diets can also lead to weight loss and be easier to maintain for long periods of time.
2. Eat protein, fats and vegetables
Try to include a variety of foods at each meal. To balance your plate and help you lose weight, your meals should include:
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a source of protein
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a source of fat
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vegetables
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a small portion of complex carbohydrates, such as whole grains.
Consuming a recommended amount of protein is essential to help maintain your health and muscle mass while losing weight.
In general, the average man needs about 56 to 91 grams per day, and the average woman needs 46 to 75 grams per day, but many factors influence protein needs.
Here are some guidelines to help you determine how much protein to eat without overeating:
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0.8g/kg body weight
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1 to 1.2g/kg of body weight for people aged 65 and over
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1.4 to 2 g/kg of body weight for athletes
Diets that contain enough protein can also help reduce cravings and snacking by helping you feel full and satisfied.
Healthy protein sources include:
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meat: beef, chicken, pork and lamb
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fish and seafood: salmon, trout, sardines and shrimp
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eggs:
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plant proteins: beans, legumes, quinoa, tempeh and tofu.
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Vegetables
Don't be afraid to fill your plate with leafy greens. They're packed with nutrients, and you can eat very large amounts of them without significantly increasing your calories and carbs.
All vegetables are nutrient-dense and healthy foods to add to your diet, but some vegetables, like potatoes, sweet potatoes, winter squash and corn, are higher in carbohydrates.
Also discover: FOOD FOR WEIGHT LOSS: THE BEST FAT BURNERS
3. Try intermittent fasting
Intermittent fasting (IF) is an eating pattern that involves regular short-term fasts and eating meals in shorter time frames throughout the day.
Several studies have indicated that short-term intermittent fasting, lasting up to 24 weeks, leads to weight loss in overweight people.
The most common intermittent fasting methods include:
- Fasting every other day :
Fast every other day and eat normally on non-fasting days. The modified version is to eat only 25-30% of the body's energy needs on fasting days.
- The 5:2 Diet: Fast 2 days out of 7 :
On fasting days, eat 500-600 calories.
- The 16/8 method :
Fast for 16 hours and only eat during an 8-hour window. For most people, the 8-hour window is between noon and 8 p.m.
A study of this method showed that eating during a restricted period allowed participants to consume fewer calories and lose weight.
It is best to adopt a healthy eating pattern on non-fasting days and avoid overeating.
4. Get a good night's sleep
Many studies have shown that sleeping less than 5-6 hours per night is associated with an increased incidence of obesity. There are several reasons for this.
Research suggests that insufficient or poor-quality sleep slows down the process by which the body converts calories into energy, called metabolism.
When metabolism is less efficient, the body can store unused energy as fat. Additionally, insufficient sleep can increase insulin and cortisol production, which also promote fat storage.
Sleep duration also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends satiety signals to the brain.
5. Manage your stress level
Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease appetite as part of the body's fight-or-flight response.
However, when people are under constant stress, cortisol can stay in the bloodstream longer, increasing their appetite and potentially causing them to eat more.
Cortisol signals the need to replenish the body's nutritional stores from the preferred fuel source, carbohydrates.
Insulin then transports the sugar from the blood to the muscles and brain. If the individual does not use this sugar in a fight or flight response, the body stores it as fat.
Researchers found that implementing an 8-week stress management intervention program resulted in significant reductions in body mass index (BMI) in overweight and obese children and adolescents.
Here are some methods of stress management:
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yoga, meditation or tai chi
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breathing and relaxation techniques
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spending time outdoors, for example walking or gardening
6. Monitor your diet and physical activity
If a person wants to lose weight, they need to be aware of everything they eat and drink every day. The most effective way to do this is to write down every item they consume, either in a diary or in an online food tracker.
Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year. Of these, apps for diet, exercise and rapid weight loss were among the most popular.
This is not without reason, as tracking physical activity and weight loss progress on the go can be an effective way to manage your weight.
One study found that regular tracking of physical activity contributed to weight loss. In addition, a review study found a positive correlation between weight loss and the frequency of tracking food and physical activity. Even something as simple as a pedometer can be a useful tool for weight loss.
You might also like to read this article: BALANCED MEAL FOR WEIGHT LOSS: EASY TO MAKE YOURSELF
Is rapid weight loss effective?
The United States Food and Drug Administration (FDA) regulates dietary supplements.
The FDA also does not regulate claims made by over-the-counter weight-loss products. Unlike drug manufacturers, dietary supplement manufacturers do not have to demonstrate that their products are safe or effective before selling them on the market.
This means that dietary supplements do not need FDA approval before being marketed.
Aside from very low-calorie diets and weight loss surgery, no other product, pill, or diet has been proven to be effective for rapid weight loss. There are prescription weight loss medications, but none are intended for rapid weight loss, and they can have side effects.
In any rapid weight loss program, what really burns fat is not a pill or a type of food. It is the substantial reduction in calories, combined with physical exercise.
What are the risks of rapid weight loss?
Rapid weight loss places physical strain on the body. Possible serious risks include:
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Gallstones, which occur in 12 to 25 percent of people who lose large amounts of weight over several months.
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dehydration, which can be prevented by drinking plenty of fluids
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malnutrition, usually due to a lack of protein for several weeks in a row
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electrolyte imbalances, which can rarely be life-threatening.
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Headaches
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Irritability
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Fatigue
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Dizziness
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Constipation
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Menstrual irregularities
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Hair loss
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Muscle loss
The dangers of rapid weight loss increase with time spent on the diet. A diet without protein is especially risky.
Is Rapid Weight Loss Always a Good Idea?
Crash diets can have harmful effects, but so can obesity.
This is why very low-calorie diets (VLCDs) are considered a reasonable option for obese people (with a body mass index (BMI) greater than 30) who need to lose weight quickly for a specific purpose, such as weight-loss surgery.
VLCDs are multi-week diets supervised by a doctor. The meals are nutritionally balanced, but they are expensive - people can end up spending thousands of dollars over time.
VLCDs allow you to safely lose 15-25% of your body weight in 12 weeks. This is for people who complete the program: 25% to half of people do not complete the program.
The weight comes back when you stop dieting, and it happens quickly; most experts say it's best to take a more sustainable approach for weight loss comparable to that of regular diets.
However, most people looking to lose weight quickly usually do it on their own. Often, it's to achieve a short-term goal, like fitting into a dress or looking good on the beach.
Starving yourself is definitely not a good idea. But if you're otherwise healthy, a brief period of extreme calorie restriction probably won't hurt you.
You should tell your doctor what you are doing and make sure to include protein in your diet (70 to 100 grams per day). Take a multivitamin and eat foods rich in potassium (tomatoes, oranges and bananas).
Learn more: LOSE 5 KILOS: HERE'S HOW TO DO IT
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