Fran Leibowitz who is a famous American author and a public speaker said that “Food is an important part of a balanced diet.” In the fitness world, doing exercise alone won’t make any difference until you control your eating habits. Some individuals in fear of not reaching their target, or not seeing any progress in losing weight within a few weeks, stop following their weight loss plan. This only happens because they have no knowledge or understanding about losing weight. Understanding some basic facts will give you a better direction that you can lose weight quickly without spending too much of money on buying expensive, dangerous diet pills and supplements.
In developed countries, it is no surprise that people eat far too much and they are suffering from the disease of obesity and diabetes. In their restaurants, the average size of their food plate is 4-6 times larger than the recommended portion size.
However, the Center for Disease Control (CDC) said that it is possible to lose 10 pounds in a week but the loss will result possibly from the water, and it is not safe and can be dangerous. So it is suggested to lose weight between 1-2 pounds per week for a safe and healthy weight loss. Every person body function is different from the other so some may lose a significant amount of weight per week in the beginning while others cannot.
Attempting to lose weight more than recommended 1-2 pounds per week should do it under the supervision of the doctor.
The risks include with the rapid weight loss are:
- Occurrence of gallstones
- Electrolyte imbalance
- Disruption of the menstrual cycle
Best Ways to Lose Weight
Losing weight is not difficult anymore, and it is very realistic if a person follows these steps strictly.
When you are trying to lose weight than cutting down the consumption of calories is recommended as it is considered as a key to weight loss. But keep this thing in mind that the number of calories burned per day will depend on three things, and that is:
- Body size
- Activity level
So if you consume fewer calories and not eat less or more than 1200 calories per day, then they will undoubtedly lose weight.
You may want to look at portion sizes and aim to have all snacks to be 150-200 calories. This allows you to have breakfast, lunch, and dinner with a calorie variety of 250-350. It will make sure you get to consume six high-quality foods and stay within a calorie range 1200-1600 per day.
Don’t eat junk food.
It is a fact that eating junk food plays a significant role in increasing the weight of the person because it is:
- High in calories
- It lacks nutrients
- High in carbs
- High in salt
- It is processed
So what types of foods are considered as junk food, and these are:
- Baked goods
- Processed snacks (breakfast cereals, bread, tin vegetables, cheese, etc.)
- Most desserts
People should try to eat whole and single ingredient foods because it will then eventually help in reducing calorie and carb consumption. You should try to consume fruits, vegetables, whole grains, beans, nuts and seeds, meat, eggs and some dairy, and all those foods that occur in nature.
Add lean protein
Adding lean protein in your diet will help in building muscles and also make a person feel fuller and better. With that, they will consume fewer calories which lead to cut out some unnecessary carbs. In a nutshell, you will lose weight. Lean food includes:
- Ground Sirloin
- Ground Beef
- Frozen Edamame
- Pork chops or lean pork loin
- Chicken Tenderloins
- Red Meat
Moving around more has proven to burn a considerable amount of calories which leads to losing weight. Now the next question arises how you can make yourself move more? It is by:
- Parking your car further from the door
- Take at least 5-15min long walking breaks
- Walk during lunch break
- Take stairs instead of the lift
Try high-intensity cardio
You do not have to spend hours on cardio equipment, by doing high-intensity cardio three times a week you can lose weight over a 15 week period. It is considered as an interval training method which is a combination of periods of intense exercise with periods of rest. But before you begin with any high-intensity cardio exercise, you should check with the doctor. People suffering from the mentioned-below health issues should avoid doing such exercise.
- High blood pressure
- Heart disease
- Coronary artery disease
- Diabetes or pre-diabetes
- Cigarette smoking
- Abnormal cholesterol levels
- Mainly sedentary lifestyle
Eat fewer carbs
Research has shown that reducing overall carb intake will help an individual lose immediate drop in weight. So avoiding bread may help to lose or shed several pounds in a short time. It can help people with or without diabetes with weight loss.
The reason for reducing the consumption of carb is that it stores excess water which is the main reason behind the increased weight. Reduce intake of carb intake will decrease the amount of water stored, causing weight loss.
But it is recommended that before starting on a low carb diet, it is vital to get advice from a doctor or dietitian.
The problem of bloating occurs when the body holds on to extra water or gas. So, reduce the intake of the food that causes bloating, and it will eventually lead to reducing the weight. Foods that are high in sodium like soups, frozen dinners, and carbonated beverages should be avoided.
Follow a meal plan
Following a proper meal plan can assist human beings to stick with a food schedule and be more responsible. There is a broad range of meal plans that a person can follow. Begin through making plans for a meal for the week and make sure to stick by it.
By changing behavior patterns and lifestyle habits may be vital in making sure a healthy weight loss. Research suggests that when people are aware of what they are consuming, their cravings lessen and they are more successful at managing a diet plan.
Teaming up with those individuals who are also seeking to lose weight may additionally make people much more likely to reach their weight loss desires. They can find weight loss support from friends, a circle of relatives, family and online groups committed to healthy lifestyles. Research has proven that receiving a text message of encouragement and support can promote healthy behavior which could cause lasting weight reduction.
While it may be feasible for someone to lose a significant amount of pounds in one week, the majority ought not to try to accomplish that until under direct supervision from a health practitioner.
Individuals who have trouble sticking to or following their health practitioner’s guidelines may still find some success with loss of weight. By making small modifications over time to their weight loss plan and exercise routines, they will be successful in losing weight.
Despite the fact that many people may experience a noteworthy weight loss in a single week, it is far essential to understand that this is not sustainable and may be risky. So by making small changes in weight loss plan which a person can sustain for an extended period will be more successful and it is also highly recommended.