HOW TO LOSE WEIGHT

10 STEPS FOR SUCCESS

You might need to shed weight quickly for various reasons, such as (but not exclusively) an upcoming surgery, doctor’s recommendations or the event of a forthcoming occasion or trip. As a trainer, I’ve received various concerns:

Weight loss can be slow, which can be challenging! Are there any ways you can speed it up without compromising your health? Yes! Many methods are healthy and can benefit you lose weight without crashing dieting.

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10 BEST WAYS TO LOSE WEIGHT :

1. Intermittent fasting
2. NEAT
3. Get rid of the water weight
4. Recording the food you consume
5. Exercising
6. Protein is a must.
7. Increased intake of water
8. Practice mindful eating
9. Reduced intake of sugar and carbohydrates
10. Sleeping insufficient sleep

• INTERMITTENT FASTING

Intermittent fasting can create an energy deficit without keeping track of calories.

Alternate Day Fasting. As the name implies, you’ll eat less (or limit calories to 500 daily). When you’re not fasting, you can eat whatever you want.

You’ll fast two days per week and consume five meals each week. When you fast, you can consume 500 calories for women and 500 calories for males.

Time-Restricted Feeding (TRF). Every day, you’ll be given a specific “eating window”. In other words, you’ll be able to eat normally for 8 hours of the day.

• NEAT

NEAT, also known as non-exercise thermogenesis (NEAT), is the source of energy that you burn during the day while performing non-exercise tasks.

• GETTING RID OF WATER WEIGHT

Losing excess water weight is a great way to shed as much as 3-4 pounds in some days.

• TRACK WHAT YOU EAT

Food tracking accomplishes two things at first:

 It develops awareness and lets you immediately see where you could alter your Diet to achieve a desired outcome.

 It improves your awareness. If you record every meal you eat, you might be more cautious about grabbing the extra food item or dessert!

• EXERCISING

If you’re not participating in any exercise, a new fitness routine can improve the number of calories you consume a day to help you shed pounds. If you’re already exercising, you can alter your workout’s intensity or the days you exercise per week (while keeping the opportunity to rest at least once a week). 

• EATING PLENTY OF PROTEIN

Protein is filling, aids in maintaining lean muscles, and may help maintain a healthy calorie intake. Adults should aim for 0.54 to 0.7 grams per pound of body weight for an average person or 0.7 or 1.0 grams for athletes and those who want to increase muscle mass.

• INCREASE WATER INTAKE

Increased water intake will help you lose weight (it sounds odd, but it’s effective), reduce hunger pangs (dehydration can cause hunger to be hidden), boost your energy in the afternoon, and reduce your total calorie intake (if you switch out caloric drinks and replace them with water).

• PRACTICE MINDFUL EATING

Remove distracting sources (like television programs or the internet). Eat slowly, chew each bite carefully, and set the plate down after each bite to allow the brain sufficient time to fully process signals throughout meals.

• REDUCE SUGAR AND REFINED CARB INTAKE

Foods that are packaged and only contain some ingredients are often filled with excessive calories, refined carbs, and added sugars. Sticking to food items made from whole ingredient will reduce the calories you consume and increase the amount of nutrients you consume for weight loss.

• GET SUFFICIENT SLEEP

Adults must get at least 7 to 9 hours of rest each night. Lack of sleep can cause lower energy levels, increased cravings for sweet or salty foods, increased appetite, and decreased motivation to exercise. Ensure you get more ZZZs to prepare yourself for success in weight loss.

SHOULD YOU LOSE WEIGHT FAST? IS IT HEALTHY?

Healthy weight loss typically involves a weight loss of 1 to 2 pounds weekly (maximum). Adults who have a BMI of 25 kg/m2 or more or whose body fat percentage falls in the overweight category are advised to start a weight loss program to lose 5-10% of their original body weight over a 3- to six-month time frame (ACSM 2014.). In this scenario, it could be appropriate to reduce weight faster since the person is likely to shed more weight.

A person who is not in the obese category will likely require extreme and possibly unhealthy ways to lose more than 2 pounds a week. One example of sloppy weight loss occurs when someone would like to shed some weight in preparation for an event that is coming up. This can be accomplished by not eating food for several days to reach their weight loss goals. This could lead to weight gain (likely with a few extra pounds) after the person reverts to the regular eating routine.

ARE THERE FOODS TO HELP WITH WEIGHT LOSS?

There isn’t a single magic food item that can cause the weight reduction you desire; there are specific nutritional strategies one could apply to aid in weight loss. Here are a few simple methods:

• Foods that are low in calories and add volume. Vegetables that aren’t starchy can provide bulk to your meals without adding extra calories.
• Eat plenty of protein and a good quantity of healthy fats (like avocados, olives, olive oil, and more) to help you feel fuller for longer.
• Eat whole food and avoid processed or fast food. Do you not like cooking? It’s okay! There are now packaged meals that contain whole food ingredients like lean protein, veggies, whole-grain carbohydrates, and healthy fats.