Rising obesity is endemic and has increased the risk of obesity-related diseases such as coronary heart disease or diabetes. The urge to shed away extra pounds has transformed weight loss into an industry. Nutritionists, health companies, and pharmaceuticals have introduced numerous ways, regimes, and medicines to lose weight fast. People become the victim of fad diets to accelerate weight loss, paying no heed to the harmful effects of losing weight quickly.
People who follow crash diets to lose weight rapidly often tend to lose more muscle mass and water and less fat mass. The focus should not be on how to lose weight rapidly and fast, but rather, a weight loss regime that guarantees sustainable weight loss is more prudent. Experts are proponents of losing 1-2 pounds for a safe and healthy weight loss.
What is the best and safe to lose weight fast?
One finds numerous pieces of advice, fad diet plans, and weight loss drinks for weight loss, deliberating on how to lose weight rapidly and fast. The question is how to decipher what is safe or what is unhealthy for your overall health. The answer lies in strategizing weight loss for long-term effects, strategies that are not radical and difficult to sustain. What follows ahead in the article will focus on those little adjustments in your eating habits and daily routine, which are safe and wholesome for maintaining healthy body weight.
How to approach weight loss? Change your Behavior!
While you are endeavouring to lose weight, your behaviour towards food or diet will decide the outcome of your efforts. People pursue crash or fad diets which can be distasteful and leave you hungry or unsatisfied. You are always counting your calories and incidentally thinking about food, the feeling you want to avoid the most.
Approach weight loss as an effort to get healthier and focus on taking care of your body. Now, getting healthy means living a healthier lifestyle, curbing the intake of unhealthy food, being more active, staying away from stress, and having quality sleep.
The important thing is to look for a weight loss routine that you can adopt and sustain as part of your habits. After all, losing weight is not the problem but maintaining a healthy weight for a longer duration is difficult. Therefore, until you change your behaviour toward your food and adopt the weight loss routine as part of your lifestyle, you will start regaining the weight sooner or later.
Don’t diet – rather, eat healthy foods!
Dieting for weight loss has inherent risks causing more muscle loss instead of fat loss and a slower metabolism. Though curbing calorie intake is imperative to lose weight fast but not at the cost of nutrients, taste, and satisfaction. Eating plant-based foods, fruits, vegetables, and whole grains will lower the intake of calories. Here are a few tips to curb the intake of calories through healthy eating.
- Eat complex carbs and reduce consuming refined carbs, sugar, and starches.
- Add variety to your every meal; ensure including proteins, healthy fats, and whole grains.
- Leafy green vegetables are nutrients rich and have low calories or carbs.
- Healthy fats are an essential requirement of the body. Nuts, seeds, olive oil, and avocado oil are good sources of healthy fats.
- Add fibre to your daily meal to boost the feeling of fullness. Whole grains, fruits, vegetables, beans, and pulses provide the required fibre for the body.
- Protein-rich healthy breakfast will help reduce your cravings throughout the day and curb your calorie intake. Eggs, oats, nuts, butter, quinoa porridge, sardines, and chia seed puddings are a few protein-rich breakfasts that can help you to lose weight fast.
Be active and Exercise to lose weight fast
An active lifestyle will make a difference in promoting weight loss. Non-exercise activity thermogenesis (NEAT) – every activity other than eating, sleeping, and exercising, is the fastest way to lose weight for women and men alike. Make small changes to your daily life that help energy expenditure and calorie deficit. Taking stairs, parking away, carrying groceries, and walking to your work can help burn hundreds of extra calories. Studies have shown that even standing for a considerable time will further energy expenditure.
Cardio and resistance training are both weight-loss exercises. Lifting weights helps to build muscles that burn more calories than fat and promote excess post-exercise consumption EPOC. This elevates oxygen uptake and boosts metabolism during and after strength training. More muscles in the body will also enhance your resting metabolic rate (RMR). The higher the RMR, the higher will be calorie requirement.
To lose weight fast, 150 to 300 minutes of moderate-intensity cardio or 75 to 150 minutes of high-intensity cardio workout each week will help. Running, rowing, walking, swimming, and cycling are easy cardio weight-loss exercises to lose belly fat.
Sleep well and increase your water intake
Water is an effective weight loss drink and improves the process of burning fats for energy, called lipolysis. Notwithstanding your diet and exercise routine, ample water intake will help you to lose weight. Studies have shown an increase of 24 to 30% in burning calories for drinking 0.5 litres of water. Especially drinking water before a meal helps with satiety resulting in reduced food intake.
Weight loss is not only about diet programs and workout regimes. It is equally important that you give your body enough time for rest and repair. Studies suggest 15% more chances of obesity in people who sleep for less than five hours a day. Poor sleep is more likely to increase your hunger and make it harder to lose belly fat. The Reason lies in the disturbed production of appetite-regulating hormones – Ghrelin and Leptin, or an increase in cortisol levels. The rule of 3-2-1 is highly recommended for weight loss; it denotes to stop working 3 hours before bed, don’t eat anything 2 hours before bed, and stop using any screen 1 hour before bed to lose weight fast.