When it comes to losing weight fast the majority of people go about it all the wrong way. Many people immediately switch to low calorie virtual-starvation diets.
Whilst this may produce results in the short term it is counter-productive in the long term and most people end up going backwards. If you want to lose quickly then you have to do it effectively and in a sustainable manner.
Whilst the inevitable truth is that in order to lose weight you need to be using more calories than you are consuming, the way you go about this will determine how effective it is and how long you can sustain it. For the most effective and sustainable outcome you’re probably going to need to think differently about weight loss:
Tip 1 - DON’T Crash Diet
Unfortunately for you your body is designed to store fat efficiently to ensure you don’t starve. If you cut your food and calorie intake drastically the automatic reaction of your body is to panic and cut off the fuel supply.
Like a hibernating bear you suddenly find your metabolism is crawling to a halt as your body ramps up its fat storing efforts and pours water over your fat burning fire.
By launching your body into a low calorie diet you have suddenly and unwhittingly created optimum conditions for the birth of jelly bellies, saggy arms, double chins and other flabby nasties.
Tip 2 - DON’T Skip Breakfast
Eating regularly will re-assure your body that food is in plentiful supply and will encourage optimal function of your metabolism. Breakfast is as its name intended – breaking the fast!When you get up on a morning it is likely your body hasn’t had any food for 8-10 hours. Already your body is getting anxious wondering when the next meal is coming.If you’re someone who doesn’t like eating on a morning then there’s no need to force it.. Some fluid intake such as a nice healthy smoothie or a fruit juice would be enough to get you going. If you’re not a particularly active person then you don’t need much to kick start your body – though if you are thinking about losing weight then adding activity to your routine should be a priority.
Tip 3 - Start Eating More...
Research has shown that breaking up the traditional ‘3 meals a day’ into 6 smaller healthy meals will help boost your metabolism. This way of eating ensures your body doesn’t go into fat storing panic mode and is continually charged with breaking down and metabolizing new food. It is also a good way to sustain healthy blood sugar levels throughout the day to avoid sugar/junk food cravings.
Tip 4 - Avoid White
Simple sugars, rice and refined flour are all absorbed quickly by your body and are converted into fat stores. They also increase insulin production to handle the sugar boost you have just created. When that sugar has been metabolized you will be left feeling hungry and tired.
As an alternative eat complex carbohydrates instead. Replace white rice with brown, and use whole grains in your bread and pasta which should be made from wheat flour. These are slower to absorb and will allow your blood sugar levels to remain balanced.
Tip 5 – Drink Plenty of Water
Drink approximately 2-3 litres of water per day. If you don’t take in enough fluids your metabolism can slow down. Feelings of hunger are also often mistaken for being thirsty due to dehydration. Water also helps to flush out toxins that are released as you lose weight.
Tip 6 - Exercise
Remember losing weight is all about burning more calories than you consume so doing some exercise is fundamental to this. Slow low intensity exercise is most efficient for fat burning purposes as the body relies less on sugar and uses fat for fuel instead.
The only problem with low intensity exercise is that it takes longer. If you’re pushed for time in your life then get creative. Park a little further from work or walk to the shop instead of driving. You’d be surprised at how much difference incorporating a bit of exercise into your every day life can make.
Tip 7 - Get Plenty of Sleep and Chill Out
Studies have shown that if you get at least 7 hours or more sleep each night you will be less prone to weight gain than those who do not sleep as much.
Relaxation and sleep time is an essential tool in combating stress which is known to cause weight gain. This is due to stress stimulating the release of a steroid called cortisol in the body which slows your metabolism and thus causes fat retention.
Tip 8 - Measure Progress Sensibly and Effectively
It never ceases to make me smile when I get an email saying something along the lines of ‘I’ve been dieting for a week and have put on 3 pounds’.
If your weight loss goals are based on a week then you may as well give up now. You need to think in terms of slow and steady progress otherwise you’re going to defeat yourself mentally before you even start.
Yes you need to keep a track of progress and you can even do it on a weekly basis but there are certain things you need to consider. Here are some things to think about that will help you keep an accurate measure of your progress and stop yourself from going insane:
a) Weigh Time
– your body naturally fluctuates in weight by several pounds each day depending on time of day, activity, when you last ate and when you go to the toilet. For women the changes can even more exaggerated by your menstrual cycle. For this reason you need to weigh yourself at the same time each day – usually first thing on a morning is best.
b) Weigh Frequency
– this is a debatable subject. Some say that you should weigh at most one each week or sometimes only each month. However there are studies which suggest that weighing more often keeps your focus and a sense of accountability. You probably need to find the best way for you. If you are going to be demoralized by seeing your weight go up then I would suggest less frequently. If you understand that a weight rise does not necessarily mean failure then weight more regularly may help to maintain focus.
c) Measure Your Body
– as muscle ways more than fat it is not uncommon for weight loss to be slow or even to put on weight at the beginning of a weight loss program which includes exercise. You will be able to get a more accurate understanding of your progress if you use a tape measure to measure your chest, biceps, thighs, waist and hips. If you have access to a body fat analysis machine then these can also provide a good indication of progress – it’s not all about the weight!
d) Listen to Your Body
– the biggest indicator your will have of how well you are doing will come within. If you feel good, your clothes are getting looser, you have more energy and you are fitter and stronger than you were before, then you’re on the right road. Your own perceptions are a good indicator and will often be a good source of motivation.
Tip 9 - Take All of the Help You Can Get
There are a lot of useful tool and products out there that can help and support your weight loss efforts. If you struggle with motivation then join a weight loss group for extra support. Don’t be afraid to ask friends and family for help too.
Weight loss supplements
are another tool that can be utilized. A nutritional and well-made supplement can help to optimize your body
for weight loss by supporting metabolic function and increasing your body’s ability to burn fat. Many supplements can also help with appetite control, energy supply, and also blood sugar balance.
When it comes to weight loss supplements people often find themselves disappointed due to the marketing hype that surrounds many of them. Expectation are sky high as consumers expect to be able to take a supplement each day and for the pounds to magically drop off.
Weight loss supplements don’t work like that. They are designed to increase your body’s fat burning capacity both at rest and after exercise. They will ‘supplement’ your weight loss efforts but they will not be able to compensate for over-eating. Again it comes down to whether you consume more energy than you use. Used correctly supplements will help with the using part but if you’re living unhealthily then don’t waste your money – it will only end in disappointment.
No-one said losing weight was easy but unless you do it in a way whereby you can incorporate it comfortably into your lifestyle and maintain it then in the long term it becomes just about impossible.
Using the tips provided in this article you should be able to gradually change your lifestyle so that your are optimally primed for weight loss without having to starve or deprive yourself of your favourite foods. Making weight control part of your everyday life is the best way to lose weight fast and effectively.