Losing weight is as much about what you eat as what you don’t eat – a healthy body needs a balanced diet. Making small, gradual changes to your diet and lifestyle can have a huge impact on your health and well being. Start with changes that are easy to make and that fit into your lifestyle, for example, walking to work instead of getting the bus or choosing an apple instead of a biscuit (or five) will have many health benefits, not just for your waistline but also for your mind. If you are striving to lose weight, try not to be tempted by extreme diet plans or the latest ‘fat burning diet’. These can seem like a quick fix and initially, you may lose weight fast, but they often result in an unhealthy yo-yoing of body weight. Losing weight too quickly results in losses of both muscle and fat. Muscle is important for burning calories, so in order to ensure your weight loss is mainly body fat, aim to lose about 0.5 –1kg week on your weight loss journey. Weight gain doesn’t happen overnight and neither does weight loss so try to be patient in achieving your targets.
Remember, it is impossible to lose weight unless you are in ‘negative energy balance’, which means that the amount of calories that your body is burning should be more than the amount that you are consuming. Calorie restriction of about 500kcal per day, combined with exercise will help to achieve your weight loss goals. You don’t have to count calories or get too bogged down by checking every food label but it only takes a small effort to be more conscious about what you are eating.
Simple tips to Lose Weight Fast
- Cut down carbs:
A different way of viewing weight loss identifies the problem as not one of consuming too many calories but rather the way the body accumulates fat after consuming carbohydrates in particular the role of the hormone insulin. When you eat a meal, carbohydrates from the food enter your bloodstream as glucose. In order to keep your blood sugar levels i check, your body always burns off this glucose before it burns off fat from a meal. If you eat a carbohydrate-rich meal (lots of pasta, rice, bread, or French fries, for example), your body releases insulin to help with the influx of all this glucose into your blood. As well as regulating blood sugar levels, insulin does two things: It prevents your fat cells from releasing fat for the body to burn as for (because its priority is to burn off the glucose) and is creates more fat cells for storing everything that you body can’t burn off. The result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbs and so begins a cycle of consuming carbs and gaining weight. To lo weight, the reasoning goes, you need to break this cycle by reducing carbs.
Most low-carb diets advocate replacing carbs with protein and fat, which could have some negative long term effects on your health. If you do try a low-carb diet, you can reduce your risks and limit your intake of saturated and trans fats by choosing lean meats, fish and vegetarian sources of protein, low-fat dairy products, and eating plenty of leafy green and non-starchy vegetables.
- Lift weights:
You don’t need to exercise to lose weight on this plan, but it will have extra benefits. By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat. Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice.
If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight loss .
- Set goals:
Setting goals is important to stay motivated. One of the best goals you can have as a walker is to work toward increasing the number of steps you take per day. The more steps you take, the more likely you are to burn calories. And shortening your stride to take more steps can actually help you speed up the pace, too.
Unlike distance and speed goals that can lead to an injury when progressed too quickly, increasing your steps is safer and can be amped up more rapidly.
- Keep calories consumption low:
Walking can be a great way to destress, improve your health and strengthen your bones and muscles without risking injury. But for weight loss, you’ll need to concentrate on diet to make it happen.
Focusing on lean proteins and vegetables and limiting sugary and processed foods is where you should start. Keeping track of your daily caloric intake helps you shed pounds quicker and more safely than opting for one of the many fad diets instead.
- Try strength training:
A good way to break up your walks, strengthen your muscles and burn more calories is to include bodyweight exercises during your workout. Two or three times per week, stop and perform one of these exercises every five minutes during your walk.
- Stop sugary sports drinks:
One common mistake walkers and other endurance athletes make is opting for sugary sports drinks during their workout. The calories from these beverages negate most of the calories you’re burning, and in most instances they aren’t needed to sustain your activity. Unless you’re exercising at a high intensity for more than 90 minutes, stick with water, and save the sports drinks for your most difficult workouts.
- Drink cold water:
It’s said that the taste of water depends on its temperature. It’s true: the majority of people don’t like to drink warm water but they’d love to drink it with ice. If there are not any contraindications, drink cold water.
- Fool your eyes:
One of the most effective ways to lose weight is to reduce the size of your servings. You can easily fool your eyes and stomach.
Cut big pieces into small ones and serve your food on smaller plates so that your servings look bigger than they are.
By reducing carbs and lowering insulin levels, you’ll likely experience reduced appetite and hunger. This removes the main reasons it’s often difficult to maintain a weight loss plan. On this plan, you can likely eat healthy food until you’re full and still lose a significant amount of fat. The initial drop in water weight can lead to a drop in the scales within a few days. Fat loss takes longer.