There are ways to lose weight quickly and safely. A steady weight loss of 2-4 Kg per week is recommended for the most effective long-term weight management possible. That said, many diets leave you feeling hungry or unsatisfied. These are the main reasons why you might find it difficult to follow a healthier diet.
However, not all diets have this effect. Low-carb diets and whole-food, lower-calorie diets are effective for weight loss and may be easier to follow than other diets.
Here are some ways to lose weight that involve eating healthy, potentially lower carbs, and aim to
– reduce your appetite
– induce rapid weight loss
– improve your metabolic health at the same time
1. Cut Refined Carbs for Fast Weight Loss
One way to lose weight fast is to reduce sugars and starches, or carbs. This can be done by adopting a low carb diet or by reducing refined carbs and replacing 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 will be using stored fat for energy instead of carbs. If you choose to eat more complex carbs like whole grains with a calorie deficit, you’ll get more fiber and digest it more slowly. This makes them more filling and keeps you full.
Research suggests that a low-carb diet can reduce appetite, which can lead to eating fewer calories without thinking about it or feeling hungry. Note that the long-term effects of a low-carb diet are still being researched. It can also be difficult to stick to a low-carb diet, which can lead to yo-yo dieting and less success in maintaining a healthy weight.
There are potential downsides to a low-carb diet that may lead you to adopt another method. Low-calorie diets can also lead to weight loss and be easier to maintain for long periods of time. If you opt for a diet focused on whole grains rather than refined carbs, a 2019 study found a correlation between high whole grain levels and lower body mass index (BMI).
2. Eat proteins, fats and vegetables:
Each of your meals should include:
– a source of protein
– source of fat
– a small portion of complex carbohydrates, such as whole grains
Consuming the recommended amount of protein is essential to help maintain your health and muscle mass while losing weight. There is evidence to suggest that consuming enough protein can improve cardiometabolic risk factors, appetite, and body weight. Here’s how to figure out how much food you need without overeating. Many factors determine your specific needs, but in general the average person needs:
– 56-91 grams per day for an average man
– 46-75 grams per day for an average woman
Diets containing adequate protein may also be helpful:
– reduce food cravings and obsessive thoughts by 60%
– halve the urge to snack late at night
– make you feel full
In one study, people on a high-protein diet consumed 441 fewer calories per day.
Sources of healthy protein include:
– meat: beef, chicken, pork and lamb
– fish and seafood: salmon, trout and shrimp
– eggs: whole eggs with the yolk
– vegetable proteins: beans, legumes, quinoa, tempeh and tofu
Low-carb, leafy green 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 dramatically increasing calories and carbs.
Vegetables to include in low carb or low calorie food plans:
– Brussels sprouts
– Swiss chard
Healthy fats to lose weight fast
Don’t be afraid to eat fat. Your body always needs healthy fats, no matter what diet you choose. Olive oil and avocado oil are good choices to include in your diet. Other fats, such as butter and coconut oil, should only be used in moderation due to their higher saturated fat content.
3. Move your body to improve your rapid weight loss
Exercise, although not necessary to lose weight, can help you lose weight faster. Lifting weights has some particularly great benefits. Lifting weights will burn a lot of calories and keep your metabolism from slowing down, which is a common side effect of weight loss. Aim to hit the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for advice. Make sure your doctor is also informed of any new exercise programs.
If you don’t have the ability to lift weights, certain cardio exercises such as walking, jogging, running, cycling, or swimming are very beneficial for weight loss and overall health. Cardio and weightlifting can both contribute to weight loss.
What about calories and portion control?
If you’re on a low-carb diet, there’s no need to count calories as long as you keep your carb intake very low. And that you stick to proteins, fats, and low-carb vegetables. If you find that you are not losing weight, you may want to track your calories to see if this is a contributing factor. If you stick to a calorie deficit to lose weight, you can use a free online calculator. Enter your gender, weight, height, and activity level. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight or lose weight fast.
9 quick weight loss tips
Here are 9 more tips to lose weight faster:
1 Eat a protein-rich breakfast. A high-protein breakfast can help reduce cravings and calorie intake throughout the day.
2 Avoid sugary drinks and fruit juices. Empty calories from sugar aren’t useful to your body and can hinder weight loss.
3 Drink water before meals. A study has shown that drinking water before meals reduces calorie intake and may be effective for weight management.
4 Choose foods that promote weight loss. Some foods are better for weight loss than others. Here is a list of healthy and weight loss friendly foods.
5 Eat soluble fiber. Studies show that soluble fiber can promote weight loss. Fiber supplements like glucomannan can also help
6 Drink coffee or tea. Caffeine consumption can boost your metabolism
7 Base your diet on whole foods. They are healthier, more nutritious and much less likely to cause overconsumption than processed foods.
8 Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel fuller and stimulates weight-loss hormones.
9 Get good quality sleep. Sleep is important for many reasons, and poor quality sleep is one of the biggest risk factors for weight gain.
How fast are you going to lose weight?
You can lose 2.3 to 4.5 kg of weight, sometimes more, in the first week of a diet and then lose weight steadily. The first week is usually fat and water weight loss. If you are new to dieting, weight loss may be faster. The more weight you have to lose, the faster you will lose it.
Unless your doctor advises otherwise, losing one to two pounds a week is generally safe. If you’re trying to lose weight faster than that, ask your doctor for a safe level of calorie reduction.
Besides weight loss, a low-carb diet can improve your health in several ways, although the long-term effects are not yet known:
– blood sugar tends to drop significantly on low-carb diets
– triglycerides tend to decrease
– LDL (bad) cholesterol decreases
– blood pressure improves significantly
Other types of diets that reduce calories and increase whole foods are also associated with improving metabolic markers and slowing aging.
* Presse Santé strives to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice.
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