Spread the love You have probably made some common nutrition mistakes along the way, trying to maintain healthy and balanced lifestyle. Go easy on yourself. Everyone has made them. No one was born with all the knowledge there is. Even professional athletes make mistakes in their pre-seasons and…
How to Lose Weight Fast (The Healthy Way)
What does it mean to lose weight?
In the context of medicine, fitness or health to lose weight refers to reducing your total body mass. That may be lean muscle mass, body fat or even loss of fluids. Weight loss can be intentional or unintentional. If you lose weight intentionally by going to the gym, eating healthy etc. than it is ok. But, if you lose weight unintentionally than that may be a sign of some medical condition and you should see a doctor.
Unintentional weight loss can occur because of bad nutrition, malnutrition, changes in metabolism, hormonal changes, your body’s reaction to some medical treatment and that is why you should go and see a doctor. Furthermore, your health can deteriorate and it can lead to a condition called Cachexia. This can interrupt some complex body functions like: immune response, wound healing, menstruation, thermo regulation etc.
If you are already trying to lose weight, take a look here: 9 Mistakes You Make in You Weight Loss Diet
Also, here is something for those who are struggling to gain weight: Tips on How to Achieve Fast Weight Gain
How to lose weight?
You can hear a lot of people talking in order to lose weight you need to eat less and exercise more. If it was that easy everyone would be slim. In theory if you burn 500 more calories than you eat every weak you should lose 1-2 pounds of fat. If it was that easy everyone would be slim. The thing about weight loss is that, it is not only about eating less, but eating the right foods that will help you in the process.
Here are some tips to include in your weight loss diet and lose weight faster:
Nutrition always wins
End of story. You can go and kill yourself in the gym, you can be the hardest worker in the entire city but if you go home after your training session and feast on sweets than the work you have done has been in vain. I know that it is hard to control cravings but after some time you will get used to it and you will not think about them so much. After a while you will hear people around you talking about your progress and it will be easier to control your cravings and stay on track.
Incorporate physical activity
If you want to lose weight faster you absolutely should do some exercises. You can go to the gym and lift some weights or you can do some cardio at home. It does not need to be some hard core workout but a moderate activity is just fine. If you do your workouts in the morning and you have some free time go for a walk in the evening. As the day goes by your metabolic rate decreases and with a short 30-40 minute walk you can increase it and make it last another 2-3 hours.
Eat your carbohydrates smart
You should by all means eat carbs, but eat the right ones and eat them smart. You should always opt for complex carbs over simple carbs (in the beginning of this article you can read more about carbs). The carbs in vegetables are digesting slower so they enter your bloodstream slower, hence your body does not produce high doses of insulin. The steadier are your levels of insulin the better and faster weight loss you get. Also, you should try and eat a good portion of your carbs in the first 3 or 4 meals when you have a higher metabolic rate.
Proteins are harder to digest and they have high thermic effect, which means, your body need more energy to digest them and then absorb them. Basically, you will spend calories just by digesting protein (it is not very much, but, small things do matter). Additionally, because protein has high satiation effect, it will keep you full for longer and lover those cravings.
Eat your veggies
Veggies are full of good complex carbohydrates which are good for your weight loss. Furthermore, they are full of antioxidants and will help you “cleanse” your body and make you feel better. Besides, lots of them have higher water content and will also help in keeping you fuller for longer period and hydrated.
Contrary to popular belief not all fats are bad for you. The ones that are unsaturated are good for you. They also help you feel fuller. As they enter the small intestine they set of signals that release hormones to tell your body that you have satisfied your hunger. Because of that you are less likely to try and eat some bad stuff in between your meals. Remember not to over eat them. They do have more than double the calories per gram. One gram of fat has 9 calories. Carbs and protein have 4 calories per gram.
Do not miss breakfast
You remember your mother when she was constantly telling you that breakfast is the most important meal of the day? Well, she was right. After eight hours of sleep your body is deprived of nutrients and it is begging for them. After you wake up you should most definitely eat a healthy breakfast with carbs, proteins, fats and grains. Start your day right and consume breakfast full of nutrients.
Consume whole wheat grains
They have complex carbs and fibers. As a result, they are digesting slower and as I said previously the steadier your insulin levels the better for your weight loss.
The easiest way to control hunger is to drink plenty of water. Additionally your brain and muscles prefer to work in a hydrated state; you will help your recovery from exercising and keep your kidneys free of debris. Plus, water is the most natural antioxidant there is. Water flushes out toxins out of our body. Furthermore, when you are dehydrated your kidneys do not function properly and your body turns to the liver for some help. Because of the extra work the liver does, more of the fat you eat will get stored, rather than burned off.
Keep yourself off the scale
Measure how much you have lost weight by your clothes. If they fit you better, they are starting to “get bigger in size” you are on the right path! Sometimes the scale will remain the same but actually you have lost weight but gained some muscle and then the numbers are the same. A pound of fat and a pound of muscle do not take up the same space. Plus, if you set an unrealistic goal, you have lost before you even started.
Listen to your body
I can talk all day long about what you should/should not eat for weight loss. But, the most important thing is to listen to your body. You should drink a lot of water but if you are not feeling well then you should scale it down. Yes, you should eat more protein but if you eat too much for your body to handle you will feel sick and eventually give up on your diet.
These are some of the basics of weight loss diets. I hope I will write more in depth articles on these subjects and explain a lot more stuff.
It is not a fool proof plan, but I share with you what worked for me. Each and everyone has a different body and reacts differently on what you eat or exercise.
How strict is your diet and how much you exercise will reflect on your results and how bad you want your transformation. As I said this I did not mean on rushing you. Losing 1-2 pounds a week is a good number. Anything more and you increase the risk of having to stop because of some sickness. Also, you can lose weight and after short period of time you will gain it all back.
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