Losing weight is not easy, but it takes strong commitment to yourself. It is easy for anyone who is trying to loose extra weight to loose it very quickly. But after sometime, they are ineffective at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program” but it is a preceding lifestyle of healthy eating patterns and bodily exercise.
A constant weight loss of 1 to 2 pounds per week is suggested for the effective long-term nutritional therapy. Moderate weight loss of 5 to 10 percent of your total body weight is likely to produce health benefits, such as:
- improvements in blood pressure
- blood cholesterol and blood sugars.
Many diet plans leaves a person feeling hungry and unsatisfied. This is the reason many people find it difficult and tough to stick to a healthy eating patterns. Low carb diets and whole food, lower calorie diets are effective for weight loss and may be easier to stick to than other diets.
3 ways to loose weight fast:
One way to lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.
By eating low carb food, your hunger levels reduces and it ends up eating few calories. When you follow low carb diet plan, your body will utilize stored fat for energy instead of carbs.
Research also suggests that a low carb diet can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungry (3Trusted Source).
Meal ideas for fast weight loss:
If you’d prefer to lose weight while still eating complex carbs, add in some healthy whole grains such as:
- quinoa
- whole oats
- whole wheat
- bran
- rye
- barley
This meal will limit the carbs to 20-50 carbs per day. Make sure the food you eat should contain protein, veggies and healthy fats.
Breakfast ideas
- Boil eggs make a simple nutritious breakfast choice.
- coffee, chia seeds, berries, mushroom and whole wheat toast.
- green smoothie with spinach, avocado, and nut milk and a side of cottage cheese
- unsweetened Greek yogurt is great option for quick breakfast.
Lunch ideas
- Have steamed rice and spinach for lunch.
- lettuce wrap with grilled chicken, black beans, red pepper, and salsa
- Mix vegetables salad
- skimmed milk Paneer
- Lentil Curry
Dinner ideas
- For effective weight loss, dinner should be light
- salad with white beans, asparagus, cucumbers, olive oil, and Parmesan
- Grilled chicken or caprese chicken breasts
- Healthy mac and cheese with veggies
- slow cooked beef and broccoli
How fast will you loose weight?
You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the first week of a diet plan and then lose weight consistently after that. The first week is usually a loss of both body fat and water weight.
If you’re new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you’ll lose it.
Unless your doctor suggests otherwise, losing 1–2 pounds per week is usually a safe amount. If you’re trying to lose weight faster than that, speak to your doctor about a safe level of calorie reduction.
Regular exercise
Regular exercise can help you lose weight more quickly.
By lifting weights, you’ll burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (13Trusted Source, 14Trusted Source, 15Trusted Source).
If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health.
Get good quantity Sleep
Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain (27Trusted Source).
