How to Lose Weight- 6 Best Ways to Lose Weight Fast
“How to lose weight” – A common question on internet regularly. Even as a practicing dietitian, many people ask this question with some addition like “how to lose weight fast” or even ” how to lose weight fast in just 10 days” etc.
Thousands of fad diets, weight- loss programs, weight loss scams claiming fake easy and quick weight loss are common in both offline and online. But the best ways to lose weight are very scientific. Today, we are discussing about 6 best weight to lose body weight. You can start your weight loss journey with these steps.
In this article we will know:
1. Prepare Your Mindset
Many people take the decision to lose weight emotionally. When the emotion gone, the weight loss process suddenly discontinued. Remember, a healthy weight lose may be time taking and effective. You need to modify or even change your lifestyle. Ask yourself before starting your weight loss journey.
- What is the aim of my weight loss?
- Do I have really any desire to lose weight now?
- Do I feel any pressure or stress for weight loss?
- Am I ready to modify or even change my lifestyle?
- Can I give time to do the changed consistently?
- Can I sustain with these changes for long run?
If you get all positive answers, then you should go for the next steps.
2. Set a Realistic Goal
Many people set weight loss goals like 10 kgs in one month, 10 kgs in 15 days or even 10 kgs in 10 days also. Though these goals are not impossible, it can be done but these goals are not sustainable for long run. Sustainable weight loss takes time depending upon person to persons.
It is better to set a realistic goal. At the beginning, it is better to set the target 500gm or 1 kg (1/2 pounds) in a week. You can check your BMI before starting the weight loss journey. If you need help for this, you can consult with your best dietitian.
3. Maintain A Well Balanced Diet
While you go for scientific weight loss, your diet should be an important part because a well balanced calorie deficit diet can help you to achieve your goals. In your diet, Adding good amount of protein with moderate amount of good fats, enough fibers etc.
Following these diet tips for planning:
- Don’t restrict your carbohydrate totally. Instead of these, replacing your daily carbs with complex carbs like whole grain cereals, pulses & legumes, nuts & seeds, fruits, vegetables etc.
- While you reducing the carb content, try to increase your protein content as protein helps to boost your muscle power as well as the excess fat loss. Both animal and plant protein ( as per your preference) can be added in your diet.
- Add healthy fats like nuts , seeds, fish oil etc. along with your cooking oil in moderate amount. Any kind oil like mustard oil, rice bran oil, sunflower oil, olive oil or even ghee can be used in moderate amount,
- Limit the sugary food intake like chocolates, jam, jelly, ice- cream, cold drinks etc. and processed foods like instant noodles, pasta, nuggets, fried foods etc.
- Choose fresh foods over processed or junk foods as they have more nutrition than others. Process foods may have more salt, sugars and fats.
- Maintain your water intake level as it helps to boost your metabolism, flush out toxins, doing exercise easily or even reduce your cravings also for sometimes. Limit your caffeine and tannin content as more water is necessary to flush out these from our body.
- In snack time, prefer home cooked foods like fresh fruits, roasted nuts & seeds, chana chat over ready- to- eat foods like instant noodles, instant popcorns etc.
4. Stay Physically Active
With diet, if you do not burn your excess calorie then your well balanced diet can not work properly. Yes, you may lose weight without exercise but it gets more difficult. Regular exercise helps you to burn out excess calorie from your body. Studies shown people who stay healthy at long run, do regular physical activity (1).
Your calorie burn amount is depending upon how long and type of exercise do you have. Studies are recommended to do a regular 30 minutes exercise which include both cardio like brisk walking, running etc., resistance exercise like push- up, squats etc. and balancing exercise like yoga (2).
If you are a office working person and mostly sitting in chair, then you can do these extra physical movement to burn weight:
- Using the stairs instead of elevator.
- Keep walking while talking in mobiles.
- In every 60 minutes, try to stretch your body for 5 minutes.
- Do some light walk after the meal.
5. Keep Stress Free
As per APA Dictionary of Psychology, Stress is very normal in everyday lifestyle. But chronic stress causes mind–body changes. stress contributes directly to psychological and physiological disorder and disease and affects mental and physical health, reducing quality of life. Medical studies says that chronic stress can cause weight gain, and studies show links between chronic stress and obesity.
Chronic stress can cause sleep deprivation, so the body produces more appetite increasing hormone like ghrelin. Moreover, excessive stress may cause to follow eating disorders like anorexia nervosa, bulimia nervosa etc. which ultimately leads to weight gain.
Practice meditation for at least 10 minutes to reduce the stress level.
6. Don’t check Your Weight Regularly
While regular weight can help you stay on track on your weight loss journey, it’s important to not get too obsessed with the scale. Some people may get unhappy or upset when they don’t see the numbers on the scale moving the way that they want.
Weighing yourself too often and worrying about gains or losses can lead to unhealthy habits, such as disordered eating and skipping meals, just to see the scale move. You may even find yourself giving up, to the point that you stop tracking your progress entirely.
Instead of checking regular weight, try to check this once in a week.
The Bottom Line
So, these are the 6 tips we discussing, you can follow from today. It is better to consult with a certified dietitian for the weight loss because every persons food preference, culture, physical condition, medical history, economical condition etc. may be different.
If you need any help regarding your diet plan for a sustainable weight loss journey, just write down “weight loss” in the comment box. Our team will connect with you soon.
