How To Lose Weight Fast 10 Strategies For Weight Loss
How To Lose Weight Fast 10 Strategies For Weight Loss
How To Lose Weight Fast 10 Strategies For Weight Loss
If you eat 2,500 calories a day – the recommended daily amount for a man, although
of course this can vary wildly depending on your height, weight and frame – and
burn 3,000, you are in a calorie deficit.
If, however, you burn 3,000 but have consumed 3,500, you’re not in a calorie deficit,
even though you've almost certainly been working out a lot have burned that much
energy.
What you need to do is ensure you’re eating the right food and doing the right
exercise so that you’re sufficiently full and satisfied even when consuming fewer
calories than you burn. Here's how...
All foods have different energy densities. Foods like fruits, vegetables and whole
grains have low energy density, which means you will get fuller faster when eating
these than you would high energy density foods.
Nutritionist Jenna Hope explains: “Proteins and healthy fats promote more stable
blood glucose levels, keeping you fuller across a time period and less likely to crave
sugar or over eat,” and so these are the kinds of foods you should get the majority of
your calories from.
Consuming the same amount of calories as you are now (or fewer if possible), but
getting more nutritional value from them will help you feel fuller for longer and lose
weight more quickly as a result.
Spoon Guru Nutritionist Isabel Butler (MSc, ANutr) recommends that “the best way
to reduce weight and maintain the weight loss is by simply eating a balanced and
healthy diet, without refusing yourself particular foods… If you do cut out foods, you
need to make sure your diet is still balanced and you are getting the nutrients your
body needs from other sources.”
For example, unless you're training to become a weightlifter, there's nothing wrong
with carbs per se – despite what keto diet fans might tell you – but the biggest food
culprit when it comes to hindering weight loss is the simple carbohydrate.
Compared to complex carbs like beans, whole grains and vegetables, which break
down and release energy slowly, thereby keeping you full and energized, simple
carbs such as sugar and starchy foods which break down into sugars – such as pasta
and spuds – give you a shorter boost of energy, then leave you wanting more.
The likelihood is that the more simple carbs you eat, the more you’ll end up eating
overall, harming the balance of your calorie deficit. Alternatively, you can use carb
blocker and fat blocker product for faster result.
One easy trick if you're a carb fan is to swap out white pasta or rice for courgetti, or
noodles made from other vegetables like butternut squash. This can make an
arrabiata, curry or stir fry much lower in calories. You’ll hardly notice the difference
when you’re eating it, but you’ll be fuller for longer despite consuming fewer
calories.
Here are the best spiralizers you can buy to spruce up your carb cooking
4. TRY A FOOD SUBSTITUTE
Sometimes it’s a real struggle to reduce the calories you take in, or even just to track
them. If you’re constantly on the move and don’t have the time to count calories, or
you have the best intentions and are cooking fresh with ingredients that aren’t all
labeled with their nutrition info broken down, then accurately tracking calories can
be a nightmare.
The most popular form of intermittent fasting is the 5:2 diet, where you eat normally
for five days a week but then eating no more than 600 calories two days a
week. Alternatively, if you find intermittent fasting very difficult you can try the
recommended product below.
There’s also the 16:8 diet, which is a bit different. With this diet you can eat anything
for 8 hours a day, but can only drink water during a 16 hour fast. The recommended
time to eat is between 10am and 6pm, although this can be flexible depending on
what time you’d prefer to start or end eating (as long as you stay within an eight
hour window).
The benefits of intermittent fasting is that during the fast period the body will run
out of carbohydrates to run on, and so start to take energy from the body’s fat
stores, thus starting to burn that belly fat once and for all.
Drinking water will also rehydrate during exercise
What's more, few of us consider what we drink when we total up our daily calorie
count and so potentially hundreds of extra calories can sneak into our bodies.
Replacing fruit juices, fizzy drinks and even tea and coffee with water means we can
save up our calorie allowance for the good stuff: the food that fills us up.
Top tip: keep a reusable water bottle with you at all times and restrict what else you
drink. This can feel like a hard habit to break at first, but is surprisingly easy to
maintain once you have a zero calorie drink to hand 24/7.
Secondly, drinking alcohol increases our appetite, so we’re more likely to eat more
than usual – and more of the bad stuff – when we’ve been drinking. Cheesy chips,
I’m looking at you.
Lastly, we all know how we feel after a night of heavy drinking. Ready for a session
and the gym and a day eating fruit, veg and simple carbohydrates? We didn’t think
so. Drinking alcohol not only means we take in more calories at the time, but can
affect our ability to function well and make healthy choices the next day.
7. INCREASE CALORIE OUTPUT THROUGH EXERCISE
Now we’ve tackled diet and nutrition (calories in), it’s time to look at exercise
(calories out).
Even if you're eating healthily and are reasonably active in your daily life, it’s unlikely
you’ll be able to lose weight quickly without additional exercise, whether that's
running, gym, crossfit, team sports, cycling or any of the other myriad activities
available.
What's more, working out will make you look and feel better and in our view, once
you start looking and feeling better, it gets a lot easier to find the will power needed
to improve your diet.
When it comes to choosing what type of exercise you do, the most important thing is
that it's something you enjoy and will stick to. Don't force yourself to run if chances
are you'll be walking ten minutes in.
This is because weight training builds muscle, and muscle burns more than fat as you
carry out day-to-day tasks. In short, the greater your muscle: fat ratio, the more
calories you burn even when you are standing still.
Weight training may seem daunting, but you don’t have to join a gym and face up to
the squat rack right away. There are so many weight exercises you can do at home
with simple bits of equipment from dumbbells to kettlebells, and balls to ropes.
We’re not going to cover all the exercises you can do with weights here, so why not
pick the body part you want to start burning fat from and toning up, and check out
our recommended weight loss supplement below for better result:
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All of this aside, don’t neglect cardio, as cardio workouts are important for fitness and
stamina, and will still burn calories.
Kettlebells are a very powerful weightloss tool
In any given week, and within any given workout, you should exercise both
aerobically (a little out of breath but not gasping) and anaerobically (going flat out,
like when running for a bus).
Aerobic exercise needs oxygen to give muscles energy and generally requires
moderate exertion. Examples include gentler running, cycling and swimming.
It’s a crucial part of losing weight quickly because it uses both sugar and fat as its
energy source, but to burn fat you need to do it for long enough that you’ve burned
through your sugar stores first.
Anaerobic exercise, on the other hand, primarily uses sugar as its fuel. This doesn’t
mean that it’s not good for weight loss, though. Anaerobic exercise helps build
muscle, and as we explained above, this will help you burn calories even when you’re
resting. Anaerobic exercises are generally high intensity, for example sprinting and
weight lifting.
A running watch or fitness tracker will help you to know what intensity exercise
you're doing. As they either have built-in heart-rate trackers or pair with ones you
strap to your chest, they can show you how hard you're working out and let you
know when you need to push it harder.
Keep track of your weight loss and fitness goals with a running watch
10. TRACK YOUR INPUT VS. OUTPUT (THAT ALL
IMPORTANT CALORIE DEFICIT)
It’s important to decide how you want to measure your success and track
consistently, understand that you will see daily fluctuations due to things like
digestive contents and water retention.
Running watches are the easiest way to track your progress, remain motivated and
keep weight off. Depending how fancy you go, you can track pretty much any metric
that works for you, certainly way beyond whether you’ve achieved your 10,000
steps. Whether it’s weight, BMI, resting heart rate, calories burned or activity level,
the best running watch will track it all.
Many wearable’s branded as fitness trackers also have a stab at these more
advanced metrics nowadays, but we'd always recommend a watch over a band.
Another way to keep track of your progress is the old fashioned method of weighing
yourself. The great thing about modern bathroom scales is they don't just tell you
your weight; they also let you know your body fat percentage.
This is a much, much better metric to track than weight alone. If you're working out
while dieting you can easily put on weight, even when running a calorie deficit, just
because muscle is denser than fat so there can be less of you, yet weight more.
Now, although the calculations of body fat percentage scales produce are based on
sound science, accuracy can vary. The key thing to note is that if the overall trend is
going down, you're doing well.
If you are still finding it difficult to follow our professional advice, you can use our
recommended weight loss supplement below;
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We can't stress enough the importance of giving your body time to lose weight. You
can lose weight faster by using the right gear and having the right knowledge and
attitude, but you'll likely need to redefine what 'fast' means to you, all the best.