People these days are obsessed with losing weight, and they’ve all the reason to be so. Being overweight can have some serious health consequences (complications) that include suffering from a wide range of chronic diseases such as;
- Heart diseases,
- High Blood Cholesterol,
- Metabolic syndrome,
- Cancer (esophagus, pancreas, colon, etc.)
- High Blood Pressure,
- Sleep apnea, etc.
Simply put overweight can significantly compromise your quality of life and may even cut down your lifespan by as much as fifty percent. It is thus a necessity to lose weight if you want to live a long and healthy life.
So, how to lose weight? Or more precisely, how to lose weight fast?
Now that you have decided to lose weight, which is exactly why you are here in the first place, it is time we learn about different weight loss approaches and decide what works best for you.
There are different ways to lose weight that you can follow in achieving your weight loss goal. Some methods may help you lose weight faster while others may take some time before showing any results at all.
If you are thinking of losing weight overnight, just like you gained weight then sorry for letting you down, such miracle weight loss pills do not exist. But we can totally wish for such miracle weight loss pills to be made in the near future though. After all modern-day science is excelling at the speed of light.
In the meantime, you can, however, lose weight overnight by going through a weight loss (bariatric) surgery. That is if you have got the fund and aren’t afraid of the blades. It can be a little painful at times as reported by some of the patients. But hey, what can be more painful than being called fat and ugly?
Now coming back to where we have had left, we shall see some of the tried and tested weight loss techniques below:
- Eat to lose weight,
- Exercise to lose weight fast,
- Counting calories to lose weight, and
- Fasting to lose weight.
Eat To Lose Weight
It might sound crazily insane when you first read it but eating to lose weight will make sense once you go into depths of the content.
By eating to lose weight, I am implying on eating weight loss diets. These weight loss diets include;
1. Low carb high-fat diets:
Eating a low carb high-fat diet such as ae a keto diet is one of the best ways to lose weight fast and without having to break a sweat. Low carb high-fat diets are rich in fat content while significantly lacking in carbohydrates.
Carbohydrate is needed by your body to produce glucose, the default source of energy. It is, however, also the reason behind fat deposits in your body which results in weight gain.
By going on a low carb high-fat diet, you are actually forcing your body to trigger a biochemical reaction known as ketosis.
Ketosis or ketogenesis is the process of converting body fat into ketone bodies which can then be used as an alternative source of energy by your body.
As you eat low carb diets instead of your regular high carb diets, you start burning your body fat starting from your belly fat. As a result, you lose weight rapidly without having to do much.
2. Mediterranean diet:
Mediterranean diet is derived from the traditional cuisines of the people living in the coastal region of the Mediterranean Sea.
The diet mainly includes fruits vegetables, whole grains, and healthy fats (coconut oil, olive oil, etc.) and restricts the use of processed foods and artificial sweeteners.
Mediterranean diet is rich in essential nutrition and full of colors. It is one of the best way of achieving your weight loss goal easily simply by eating healthy.
It also promotes a healthy heart and reduces your risk of suffering from cardiovascular diseases such as heart attack and stroke.
So there you have it, a diet that helps to promote weight loss and at the same time keeps your heart healthy. It’s like “hitting two birds with one stone.”
3. High protein diet:
Actually high protein diet is similar to that of a low carb diet. The slight difference lies in the amount of protein per serving these two diets allow.
While a low carb diet is moderately rich in protein, a high protein diet is rich in protein content making it more of a protein rich low carb diet.
The benefits of eating a high protein diet includes loss of appetite which further aids in cutting down your daily calorie intake and thus promoting weight loss.
Apart for these above mentioned diets there are many other eating practices that will help you in losing weight. The only catch here is to look out for your daily calorie intake.
The average daily calorie intake suggested for a healthy adult male is 2000 calories per day. Whereas the average daily calorie intake suggested for a healthy adult female is 1800 calories per day.
Eating past 2000 calories per day for adult male and 1800 calories per day for adult female is linked with weight gain which may lead to overweight and eve obese.
Exercise To Lose Weight Fast
There’s no doubt that following a routine workout schedule can help you lose weight much faster. That said it is a tough call and most of the people just back out within the first week.
Only those who are dedicated enough and have the courage to push harder can achieve their goal of losing weight over time.
If you are planning to lose weight or are aiming for weight control by following a routine workout schedule then you are more than welcome to give it a try.
But first, make sure you meet the following criteria before you get started;
- You have enough time, at least one hour or more to spare for your workout sessions (cardio exercise).
- You are mentally prepared to experience pain and suffering, especially during the first few weeks of working out. Although the pain is short term and not permanent.
- You’ve got all the expenses covered as you will require i.e. if you’re planning on joining a gym or a fitness club. You might as well choose not and go for jogging, swimming, cycling, running, etc. instead.
- You have the courage to keep going even when you see very little or no progress at all.
- You’re ready to give up your morning sleep. Since research shows morning exercises prove more effective when it comes to losing bodyweight.
Now that you know what it takes to lose weight by exercising, it’s your call whether you’d prefer to lose weight by exercising or you’d like to make some changes in your eating plan.
It is no wonder that when you eat fewer calories, you’ll most likely lose weight. This method of losing body weight by eating less is popularly known as counting calories method.
In this method of eating, you eat food that are low in calorie in order to lower your daily calorie intake by up to 1000 calories each day.
It can, however, be tricky to count the calories of every food you eat. But if you do plan on losing weight by restricting your calorie per day intake, you need to be more observant.
Nonetheless counting calories in order to lose weight is a popular approach and is guaranteed to give amazing results and fast.
You can lose as much as one pound a week if you decide to cut down your calorie intake by 500 calories each day.
Similarly, you can lose up to two pounds of weight within a week if you cut down your calorie intake by 1000 calories each day.
But the real question is how do you even count calories of the food that you eat every day?
While there are different ways to help you count calories, the most effective and proven method of counting calories is to measure your portion size.
You can use a measuring scale or a measuring cup or both of them in some cases in order to measure your portion sizes.
Once you know the exact portion size you can then check the net calorie content on the internet. It is by far the easiest and fastest way of knowing the number of calories your food contains.
Here’s an example of how to check for net calories content of your food over the internet.
Step 1: Measure your portion size using a measuring scale or a measuring cup.
Step 2: Then after Google it something like this, “100 gm of Salmon contain how many calories?”
While you are searching for the number of calories your portion contains, you’ll also get some additional informations such as;
- Different fats contents,
- Cholesterol content,
- Different minerals content, etc.
If you are looking to count the calorie and other nutritional values for different foods then you might as well use a calorie calculator which you can easily find online.
In case, you are using a packaged products as a part of your diet then make sure to check the level for the net calorie content.
While counting calories in order to lose weight is great and all, the quality of food and food choice still does matter a lot.
Take 100 calories of mushroom and 100 calories of potatoes for example. 100 calories of mushroom will do more good when compared to 100 calories of potatoes.
Similarly, eating junk foods and drinks although low in calories will negatively affect your body weight. You ought to be more aware and let go of your junk food carvings.
Thus it is absolutely important to consider the quality of your food when it comes to losing weight by restricting daily calorie intake.
Fasting to Lose Weight
There’s no doubt that fasting is a great way of losing weight. If you’ve read our article on Intermittent fasting guide then there’s a high possibility that you already know everything about different fasting practices.
But if you haven’t got the chance to do so then click on the above link. Make sure to check it once in order to have a better idea of how intermittent fasting helps to lose weight.
There is more than one way of practicing fasting in order to help you lose weight. I personally prefer the 16/8 fasting method that requires you to fast for 16 hours a day.
It might sound impossible at first but once you learn the correct way of practicing it you’ll soon start getting hang of it. It is sure to give you results within two weeks.
But it surely does not mean that all the other methods are any less effective. It’s up to you to decide what works best for you depending upon your lifestyle and then give it a try.
Now that we’ve discussed all the possible ways to lose weight. It is time we take a step further and simply the weight loss process even more.
Below we have listed seven easy weight loss steps that you can follow in order to lose weight easily and effectively. These methods have been tried and tested and are result-oriented.
1.Involving Fruits and Vegetables on a Menu
As you might’ve already known the fact that fruits and vegetables pack lots of fiber in them. They’re rich in water content as well.
Consuming a strict plant-based diet can significantly enhance your health as well. They are low in calories and high in nutritional value.
As a result, it helps you to lose some of your excess weight. This eating habit works best if you are planning on weight control as well.
Another way to lose weight in a short period of time is to consume veg diets. Veg diets consist of fruits and vegetable meaning, less intake of calories in your body, improved metabolism, and weight loss.
Here are five fruits that help you to lose weight:
Here are five vegetables that help you lose weight:
- Brussels sprout
- Green Peas
Including the above-mentioned fruit vegetables in your daily diet will surely prove to be helpful in losing weight. So, make sure you consume a lot of fruits and vegetables as a part of your diet.
2. Drink Green Tea to Lose Weight
Drinking green tea is linked to health loss. Tea contains compounds known as caffeine and catechin. These compounds work as an antioxidant in our body. As a result, drinking tea will help you improve your metabolism.
Some recent studies suggest that catechin found in tea can help break down your excess body fat, meanwhile increasing your energy level. This helps to reduce your excess body fat.
Another reason for weight loss when you drink tea is that when you drink tea 3-5 times a day, you’ll less likely feel hungry. Your carving for food will gradually decrease leading to a lower intake of calories in your body. Soon you’ll notice your belly fat burning up and you losing your body weight.
3. Cutting Down the Intake of Sugary Beverages and Refined Carbs
Added sugar in food and drinks is linked to obesity and Added sugar linked to obesity and chronic diseases(heart diseases). Sugary beverages are artificially sweetened and are high in empty calories of a type and are less filling. They contain compounds such as glucose and fructose.
While glucose helps to fill your body with energy, fructose helps to promote hunger Harmon called ‘ghrelin’. As a result, your carving for food increases with the consumption of sugary drinks and beverages.
You’ll put on more calories than your body requires and thus additional calories can cause weight gain. So, if you want to lose weight, you need to avoid sugary drinks and beverages.
Studies suggest that refined carbs can cause obesity and diabetes(type2 diabetes). Refined carbs foods such as bread, sweets, breakfast cereals, pasta, white rice, etc. are highly processed foods. They pack fewer nutrients and fibers and contain added sugar.
Your blood sugar levels rise up very quickly which is very bad for your health. But do not confuse oats meals as unhealthy. Oats meals come under a different category i.e. super card. They are full of fiber and rich in nutrients.
When you consume refined carbs food items, it quickly turns into glucose. Soon excess glucose enters the bloodstream and provokes the insulin hormone. Insulin then promotes the storage of fat in the adipose tissue leading to weight gain. So, start eating real food and stop consuming processed food items if you want to lose weight.
Here are some of the healthy food choices for you to enjoy while losing excess body weight.
Five best sugary drinks alternatives for weight loss:
- Drink black tea or coffee
- Apple cider vinegar
- Natural fruit juices without preservatives
- High protein drinks
- Vegetable juices
Five best refined carbs alternatives for weight loss:
- Whole grains, brown rice, and nuts
- Green beans and chickpeas
- Peanut butter
- Oats and milk
- Eggs and boiled potato for breakfast
It is important that you cut down your sugar and refined carbs intake in order to lose weight and stay physically fit.
4. Eat Consciously
Eating consciously is a part of a healthy living practice that helps you in losing weight. There are a total of five subcategories when it comes to eating consciously. They are;
- Eat when hungry and stop when you’re full
- Eat slowly
- Skip food whenever you feel like doing
- Lower snacks intake, and
- Eat healthily
Eat When Hungry and Stop When Full:
Eating when you’re hungry is considered as eating mindfully or eating consciously. Most of the people we know are used to the daily routine of eating food at the same time every day. They eat even when they’re full or not feeling hungry. Most of them are habituated to eat which might actually turn out to be a bad thing.
Especially when you’re considering losing your bodyweight. Eating as a habit contributes to excess calorie intake in your body leading to increased body weight. So, eat only when you’re hungry and you’ll be able to lose bodyweight quickly.
Eat Slowly To Lose Weight:
Eating your food slowly helps in digestion as well as help to prevent you from overeating. Studies suggest that it takes nearly 30 minutes for the message to get delivered to your brain from your tummy saying that you’re full. So, when you eat slow, you’ll actually eat less and get full. You’ll consume fewer calories and will lose weight.
On the contrary, when you eat quickly, your metabolism gets affected leading to indigestion. And you put on more calories to your body. This leads to increased body weight and poor health.
Skip Food Whenever You Feel Like Doing:
Skipping meals works like wonder if you’re looking to lose weight. When you skip meals, your body starts to burn fat stored in your body for food. It is the best way of burning excess body fat which might be the reason you weigh more. So, do not hesitate to skip your meal every once in a while.
Lower Your Snacks Intake:
Eating snakes between meals is a very common practice. People enjoy eating snacks whenever they’ve got free time on their hands. They mostly go for junk foods such as potato chips and ice cream, the worst food items when you’re planning to lose weight.
These junk foods and snacks contribute to excess calorie intake and they ruin your health as well. So, it would be wise to lower your snack intake if you’re planning on losing bodyweight.
Eat Healthily To Lose Weight:
Eating healthy or healthily is another best practice when you’re looking to lose weight. By eating healthy I mean to imply that you pay attention to what you eat and stop being distracted. Enjoy your meal and chew down thoroughly. Doing so will improve your metabolism and also help you to gain more by consuming less. Eventually, it helps to lose weight.
Here are some healthy foods for you to lose weight:
- All kinds of soups and stews,
- Vegetables and fruits
- White meats,
- Whole grains,
5. Eating Less But Protein-Rich Diet
Eating a protein-rich diet helps you to lose weight very quickly. The protein-rich diet helps to reduce hunger and your body’s urge for food. It also helps to boost your metabolism and keeps you healthy. However, you won’t lose weight unless you lower your calorie intake.
The best thing is that when you consume food rich in protein, you’ll less likely eat a lot which means you’ll eat less. Eating less lowers your calorie intake and will help you to lose weight.
Here are 10 low-carb foods rich in protein that’ll help you to lose weight:
- Beans (black beans and lima beans)
- Yellow Corn
- Cauliflower and broccoli
- Potatoes and eggs
- Tuna fish and Salmon
- Chicken breast
- Avocado and Pistachios
- Brussel sprouts and Asparagus
- Pumpkin seeds and Hemp seeds
- Yogurt and Cottage cheese
- Non-starchy vegetables( Bell Peppers, Spinach, Asparagus, Broccoli, etc)
- Seafood (Clamp, Shells, Octopus, Squid, etc)
- Fresh meat and poultry
- Seeds and nuts
- Cream and butter
Here’s how the Mediterranean diets look like:
- Eat more: fruits and nuts, dried fruits, green vegetables, seeds, whole grains, seafood, etc.
- Eat moderately: eggs, cottage cheese, poultry, and plain yogurt.
- Do not eat: Sugary drinks and beverages, added sugar, processed foods, refined grains, and oils, dietary fats, etc.
- Eat rarely: Meat
So, make sure to include these above food items in your diet in order to lower your calorie intake by eating less.
6. Drinking Plenty of Water
There’s no doubt that water helps to cleanse the body and improve metabolism. But you might have missed another vital point i.e. drinking water helps to suppress huger which means you eat less often. Meaning a lower intake of calories in your body leading to weight loss.
Drinking water at any time of the day will work as long as you feel full and eat less. But you could increase its efficiency in losing body weight when you dring at a particular time. We suggest that you drink a glass of water before a meal. This will suppress hunger and lower your calorie intake.
Below are some ways of drinking water to promote weight loss:
1.Drink a glass of water before every meal
2. Drink water first thing in the morning
3. Drink once every hour during the daytime
4. Drink whenever you feel hungry
5. Drink before going to bed
7. Intermittent Fasting
It is easy for people to mistake intermittent fasting for a diet. Intermittent fasting is a new trend among people when it comes to losing bodyweight. It is more of an eating pattern that cycles between periods of fasting and eating rather than dieting.
Studies suggest that people who go on intermittent fasting tend to live a long and healthy life. It has a positive effect on your body as well as your brain.
Intermittent fasting is more related to when to eat and when not to eat rather than what to eat and what not to eat. Thus, one could say that it is not a diet rather an eating pattern that helps you to lose weight very quickly.
Common intermittent fasting involves fasting for 16 hours a day or fasting for twice a day in a week. But if you’re a beginner, you can always start with fasting 3,4 times a month i.e. fasting once a week.
Intermittent fasting methods:
- The 16/8 method: It involves an eating window of only 8-10 hours while you fast for at least 14-16 hours a day.
- The 5:2 diet: In this method, you restrict your calorie intake for two days while only consuming only 500-600 calories a day. So, you need to be on your guard and eat by counting calories. This method is suitable for beginners.
- Eat-Stop-Eat method: In this method, you either fast for a day or two per week.
- Alternative day fasting: In this method, you fast every other day. It is not suggested for everyone.
- The warrior diet: This method of fasting involves you eating a small portion of fruits, nuts, and vegetables during the day time while you get to eat to your heart’s content at night.
- Skipping meals from time to time: This method of fasting involves you skipping your meal whenever you feel like skipping.
Read our complete guide on Intermittent fasting.
Following Above-Mentioned Points Strictly
The most important step in losing weight is to strictly follow the above steps. It is often difficult to stay focused on your goal and people tend to lose focus halfway.
If you’re seriously thinking of losing weight, you must stay focused until the very end. And once you’ve achieved your goal, you need to stay focused, or else you’ll start gaining weight in no time at all.
So, you must follow the above-mentioned steps strictly without excuses. That way you’ll certainly lose weight and stay fit and healthy.
How to lose belly fat?
If you are someone who has had tried to lose weight in the past then you might have noticed that even when you lose weight, your belly looks just the same. Losing belly fat is the most difficult of all the tasks when it comes to losing bodyweight. It takes time, hard work, and determination.
While it is difficult to lose belly fat, it is still achievable if you are willing to go an extra mile in your weight loss journey. There are multiple ways to lose belly fat, as I have mentioned in the above section of this article. Switching to a low carb high-fat diet or practicing intermittent fasting are two of the easiest methods.
The most effective way of losing belly fat, however, is to workout. By workout, I am implying that you choose to do either of the exercises mentioned below:
- Side Plank
- Russian Twist
Can I lose weight without exercise?
It is completely understandable that you do not want to take the difficult road when it comes to losing weight. Since there are many easy options available and exercising is one of the most difficult one.
Dieting and fasting are some of the most widely used methods in order to lose weight without exercising. You can either choose dieting or fasting or a combination of both for better results.
Can I lose weight by walking?
It is quite possible to lose weight by walking every day. In fact, may diet programs and health experts recommend brisk walking in order to lose weight. Brisk walking is one of the effective calorie-burning cardio exercises that help you to lose weight.
Brisk walking is a form of walking where you hit a speed upto three miles per hour while walking. It is equivalent to 100 steps per minute for adults below the age of 60 years. So, if you plan on losing weight by brisk walking then walking for 30 to 90 minutes everyday is recommended.
Can I lose weight without diet?
As we have mentioned earlier, dieting is only one of the many ways of losing body-weight. There are many other effective ways of losing weight and fast as compared to dieting.
Below I have mentioned simple rules for you to lose weight without dieting:
- Burn more calories than you eat. In other words, eat fewer calories than you burn every day.
- Add more veggies and protein-rich foods to your plate.
- Workout every day for at least 30 minutes.
And that’s about it when it comes to lose weight without going on a diet or fasting.
Can I lose weight by drinking water?
Drinking water in order to lose weight works just fine. It is simply because of the fact that water is a natural appetite suppressant. when you drink water a lot, you are less likely to feel hungry. As a result, you eat less which means you eat fewer calories than you burn every day. This results in weight loss.
Furthermore, water is needed in when helps to lower you liquid calorie intake as well as aid in calorie burn and weight loss. Thus, it is possible to lose weight by drinking water.