How to lose weight fast? – Expert’s Guide

Everyone who’s ever followed a diet has experienced a time when they needed to lose weight quickly. Whether it’s before you go on vacation, whether you’re looking for a bikini body, or because that wedding clock won’t budge and your dress is getting tighter by the hour, it’s essential to know how to motivate yourself as well as what strategies will help you get the results you want. There are plenty of ways to lose weight, but now it is time to choose the one that best suits your body.

Although losing weight quickly might seem like a dream, it can lead to frustration and self-defeat. Instead of forcing weight loss, we should look at maintaining our goal weight and find answers to the question “How to lose weight fast.” To understand how to lose the best consequence, we need to understand what causes weight gain and the easy ways to lose weight.

JoAnn Manson, MD, chief of the division of preventive medicine at Brigham and Women’s Hospital and professor of medicine at Harvard Medical School, says,

“The slowing down of the metabolism then sabotages the effort to lose weight or to maintain a healthy weight. Then, when you’re eating even the same number of calories you were eating before, you’re more rapidly gaining weight. This is one of the reasons that so often, people will briefly lose weight on a diet. They may lose weight for the first few months, but then they gain it back.”

How to lose weight fast:

As we age, it is just as essential to maintain a healthy weight as exercise and eat well. The National Institutes of Health says you should try to maintain a healthy weight, which usually means a body mass index of under 25. There are many ways to lose or gain weight, from diet plans to fitness goals. Whether you’re trying to lose excess pounds for health reasons or looking for the perfect number for your looks, maintaining a healthy weight can be easier if you understand how your body responds to food and exercise. Here are some things to think about regarding weight.

We tend to gain weight when we eat foods that do not nourish us or spend too much time sitting at a desk. Exercise can help keep our bodies fit and healthy, but finding the right mix of exercise and eating habits is vital. We also tend to gain weight if we overeat food, especially if it is heavy in fat or sugar. If you make this mistake often, it’s time for you to look into a healthy diet plan.

Your body must be active to stay in shape and lose excess pounds. Choose an exercise routine to help tone your body and keep it healthy. Walking, running, biking, swimming, and skating are all practical exercises that can burn calories while building muscle. If you’re considering starting an exercise program, consult your doctor first to determine how hard you should work.

It is also essential to follow a healthy diet plan. If you aren’t eating enough, your body will have to work harder to digest your food, which can cause weight gain. A healthy diet plan for weight loss should provide your body with sufficient calories, a varied and well-balanced diet, and regular exercise. How to lose weight fast is a question that can have plenty of answers; what may be suitable for one body might not be for the other.

A good rule is never to go for five hours without eating anything. When you’re hungry and have a full stomach, your body burns about 200 additional calories per hour. If you are trying to lose weight, avoid heavy meals at night because they can cause weight gain.

Effective Ways to Lose Weight Fast

If you are wondering how to lose weight fast, then here we are with a solution. There are two ways by which you can effectively lose weight fast. Firstly, by choosing a physical activity and taking the lead on it. Secondly, by managing a proper diet as per your body’s requirements. A balance between both can help you reduce weight and solve various other problems related to health. It is recommended by plenty of doctors to have a balanced diet and focus on keeping yourself active to have a high metabolism.

1. Physical activity

Most people who are overweight tend to skip physical activities. Insufficient physical activities can cause laziness and strain on your muscles. As Dr John Oertle quotes,

“Exercise is very important to provide an active metabolism, promote calorie utilization, and increase energy. It also assists with detoxification by promoting lymphatic drainage encourages mood regulation by the release of endorphins and decreases stress. Increasing metabolism and energy, detoxifying, being happy, and decreasing stress all promote weight loss and increase quality of life.”

Therefore, it is essential to burn calories to lose weight actively. These activities include

1. Yoga
2. Weight training
3. Skipping
4. Zumba
5. Jogging
6. Body weights movement
7. Running
8. Swimming
9. Pilates

Physical activities help you burn maximum calories, but one needs to keep this in mind. That consistency is important. You need to practice these activities daily for an extended period to see results.

2. Proper Diet

Diet plays a very crucial role when you’re trying to lose weight. The diet here means cutting calories and being in a poor state. But this should include some superfoods so that you are charged the whole day and have the energy to carry out physical activities. Your diet should contain proteins, carbs, good fats, etc. As Dr John Oertle quotes,

“Protein and non-starchy vegetables promote calorie utilization. These calories are filled with beneficial constituents that promote health and well-being. Protein also promotes satiety without causing the storage of calories to fat. Calorie-restrictive diets are too often promoted as the only thing that matters to losing weight. Calorie restriction is only a small part of the bigger picture. I feel it is far more important to focus on what you eat than how much. When your diet consists of proteins and non-starchy vegetables, it brings satiety, and you are not left starving. This is why it can be maintained throughout life instead of just a few weeks during a fad diet.”

Now there are various types of weight loss plans. One can focus on these plans include:

1. Calorie Deficit Food Diet
2. Less Carb Diet.
3. Paleo Diet
4. Low Fat Diet
5. Intermittent Fasting
6. Plant-Based Dieting

Looking to lose weight fast with Homemade Drinks? Here are the top 10 Best Homemade Drinks for Weight Loss Fast with ingredients and how to make and more. – Best Homemade Drinks for Weight Loss

Tips to lose weight fast

It is a fact that many people out there are overweight. This is partly because of a stressful lifestyle that calls for hours of commuting and a lacklustre diet, which sees people heading to fast food restaurants whenever they get hungry. These tips can teach you how to lose weight fast.

If you are looking for easy ways to lose weight, the following tips will help you.

1. Consume more fibre

The fibre in fruits and vegetables helps reduce the absorption of fat in the body since it breaks down your food first. When the food breaks down, the body can digest it quickly, so it does not store any fat. An exciting piece of info is that fibre in foods has a good reputation regarding weight loss.

2. Consume more water

Water helps eliminate fat in the body by making you feel full. This is because water suppresses the appetite. You can eliminate belly fat by drinking water before every meal. Also, drink at least 2l of water daily in the morning and before noon to detox your body from toxins.

3. Increase your protein sources

Protein is necessary for the building of muscles and lean muscle development. A good diet will see you consuming about 15 per cent of the calories in protein, which means a diet with about 60 per cent of calories from protein sources. The excess fat is stored if a person consumes more calories than the body can handle.

4. Drink less alcohol

Alcohol is high in sugar, which means sugar in the body will increase. Sugar is converted to fat during storage. When a person takes alcohol, the liver converts the sugar to fat and stores it. When a person is overweight, the toxic substances present in the body tend to accumulate. Alcohol does not help in the process of eliminating toxins from the body.

5. Eat every three hours

The body is always in need of energy, which is to be found mainly in healthy carbohydrates. These carbohydrates are essential for the inspiration of points, which is necessary for a high energy level. Many people who are dieting take meal breaks, which makes them feel hungry. But, one should never miss a single meal.

6. Change eating habits

A dieter must learn good eating habits. An eating pattern involving snacking between meals is not good since it may replace healthy carbohydrates with unhealthy ones. People who follow a healthy diet will not be interested in junk food.

7. Reduce your intake of alcoholic drinks

Taking alcohol should be avoided during a diet. Alcohol slows down the rate of fat burning so instead of burning fat consumed, the body stores fat in the form of fatty tissue. Alcohol also makes you feel hungry at times. Therefore, it’s better to avoid it.

8. Exercise regularly

A 30-minute workout in the morning will suffice. Hiking, cycling, and running are some exercises that help burn calories and fat. These can be done at home through DVDs, YouTube videos, Training sessions, etc. Weight training is also an excellent way to burn calories and fat. When weight training is followed, one can reduce the rate of muscle building and, therefore, increase the impact of weight lifting on reducing fat. Here are the Best Types of Cardio Workouts for Weight Loss with tutorials & Benefits

9. Address your diet slowly

A dieter should be consistent regarding their diet plan during the first few days of going on a diet. The body may feel hungry during this period due to the lack of nutrients usually consumed by people who are not on a diet. Therefore, one should maintain a balanced diet.

10. Tackle the problem of irregular hours

Many overweight people live in apartments or houses with no facilities for exercising. When they do not exercise, they tend to eat unhealthy foods. If a person can only exercise in the morning after getting dressed, they will surely lose weight fast by following a healthy diet and exercising regularly.

11. Reduce stress levels through meditation and yoga

The body mistakes stress as a way of dealing with threats to life, and as such, the body sets up a fight-or-flight system. The body tries to focus on these threats by diverting blood flow from other body parts. This causes the blood to flow toward the muscles, which causes them to be tremendously inflamed, reducing their ability to lose weight. Hence, a person should try to reduce stress by practising yoga and meditation. Try these 15 Ramdev Baba Yoga Asanas For Weight Loss

12. Maintain reasonable control over your diet

A dieter must not fall into the trap of eating small portions of large amounts of food. They should ensure that they are consuming healthy food and, at the same time, small amounts at a time. This will help them maintain a regular intake of calories throughout their day. The body needs energy that is only found in healthy carbohydrates. People who consume large amounts of healthy carbohydrates will not get hungry or tired from overeating.

13. Go for a walk regularly

If a person is overweight, they need to lose weight the most. Walking is effective in developing healthy muscles and helps burn calories as well. Hence, people working to lose weight or get fit must walk regularly. Walking will not only help them lose weight but also keep them fit.

14. Consume fewer calories from carbohydrates

Carbohydrates are the primary sources of energy in the body. Dieters require about 70 per cent of the calories they consume to be in carbohydrates. If there is a drop in their intake of carbohydrates, their bodies will start burning fat. A diet rich in healthy fats can boost a person to lose weight fast by increasing the rate at which they burn calories and fat.

15. Track every bite you eat

A person who weighs themselves regularly will see their weight go down faster than someone who does not consider themselves regularly. This is because the human body tends to hold onto fat. It weighs itself at least twice a week and should note that if its weight goes down, it is because they have been eating less; therefore, the weight loss cannot be attributed to the number of calories consumed.

16. Go for a walk before breakfast

A person who exercises once or twice a week should walk after breakfast. If people do not feel hungry, they can also exercise before breakfast. This will help them lose weight and keep them fit by increasing their heart rate after exercising on an empty stomach compared to when they have just eaten. Here are some 5 min Healthy Breakfast Ideas with Recipe

You might also be interested in some: How to Start Exercising and stick to it-Explained – Fitness Tips for beginners

What are some of the foods that can help you lose weight?

Fats are an essential macronutrient that must be eaten to function correctly. It is the most stored fuel and plays a vital role in regulating blood sugar, promoting sleep, and other processes involved with metabolism. The countless benefits associated with healthy fats have allowed them to become so popular with health enthusiasts. With a rise in popularity comes an increase in alternative names for fat- less descriptive but still legitimate, like good fats. Fat has been given the bad rap it deserves over the past few decades, but new research shows we should eat more of this macronutrient for optimal health. Start consuming these superfoods if you are wondering how to lose weight in 7 days. Here are ten superfoods that promote fat loss and weight loss.

1. Almonds

Almonds contain protein, fibre, healthy fats, magnesium, calcium, and Vitamin E. The fat content in almonds makes them an ideal snack for weight control. Individuals consuming a high-fat diet lost more weight when eating almonds than those not. Incorporating almond butter into the diet can also help with weight loss. To get the most benefits from your almonds, eat them raw with their skin intact.

2. Flaxseeds

Flaxseeds are high in fibre and contain a particular type of fibre known as lignan, which has been shown to reduce cancer risk. Flax is also very high in omega-3 fatty acids, which are essential for heart health. To maximize the effects of flax on weight loss, consume it in powder form, either with water or blended into your favourite smoothie recipe.

3. Chia Seeds

Chia seeds are rich in protein, fibre, and fats. Consuming chia seeds with regular meals may help reduce blood pressure in people with hypertension. Two tablespoons of chia seeds can provide you with as many omega-3 fatty acids as salmon. Omega-3 fatty acids have decreased the risk of depression and heart disease. Omega-3s also play an essential role in our brain, eyes, and nervous system development and growth. Consuming Chia Seeds could be the fastest way to reduce weight.

4. Tahini

Tahini is high in protein but contains healthy fats for proper functioning metabolic processes. It contains lignans, which may provide antioxidant and anti-inflammatory benefits. Tahini also contains iron, a mineral necessary for forming haemoglobin and myoglobin, two proteins that carry oxygen in the bloodstream.

5. Walnuts

Walnuts are an excellent source of omega-3 fatty acids, vitamin E (alpha-tocopherol), magnesium, manganese, and phosphorus. Increased homocysteine levels increase the risk of cardiovascular disease. Omega-3s have also been linked with lower triglycerides, better HDL cholesterol levels, and lower blood pressure. Omega-3 fatty acids have also been beneficial for brain and eye health.

6. Avocado

Avocados are high in fibre and monounsaturated fats and have many benefits for your health, including weight loss. Overweight participants who consumed a monounsaturated-rich diet (avocado, olive oil, and nuts) had decreased body weight and BMI compared to a carbohydrate-rich diet (bread and pasta). Avocados are also high in glutathione. Glutathione is an antioxidant made by the body that helps to rid our bodies of toxins. Try adding it to a smoothie or guacamole to get the most benefits from your avocado.

This was all about losing weight fast. To have a healthy lifestyle, it is essential to maintain a balanced diet, regular exercise, and keep up with your internal health. initially, when you start losing weight, it might be challenging to give up on food items but slowly and steadily adopt a healthy lifestyle becomes a habit. It is much more enriching and keeps you happy inside out.

You might also like to read: Tutorial: How to do Crocodile Pose (MakarAsana Yoga)

Frequently Asked Questions (FAQs)

Q. How to lose weight in 7 days?

Thinking about how to lose weight in 7 days? Weight loss is time-consuming, but if you try to lose weight in seven days, make a diet plan. Create small meal plans, and get rid of bad eating habits. Focus on various outdoor activities to keep yourself energized throughout.

Q. How can I lose weight extremely quickly?

By following the above tips, you can quickly lose weight. Choosing the best ways to lose weight out of these many available options is necessary. Therefore, if you’re thinking about losing weight quickly, start immediately and boost your metabolism by working out regularly.

Q. How can I get slim without exercise?

Many people ask, how can I lose weight fast without exercise, then you need to focus on your diet. You can detoxify your body and consume a plant-based diet or even a keto diet to help you reduce. Here are some Best detox drinks for weight loss including Homemade Detox Drinks to detoxify yourselves – Best detox drinks for weight loss

Q. How can I lose weight while sleeping?

Individuals who lose water while sleeping experience insensible water loss caused by physiological processes such as breathing, sweating, and excretion. According to health experts, water loss from breathing and sweating can account for up to 83% of weight loss during sleep.

Q. Will I lose weight if I stop eating?

Without food for eight hours, your body will start to burn stored fat for energy. For the rest of your 24-hour fast, your body will continue to produce energy from stored fat. Longer-lasting fasts may cause your body to start using stored proteins as energy. It is not one of the fastest ways to lose weight.

Q. What food will help you lose weight?

Beans, swap your beef for salmon, Yogurt, Red bell peppers, Broccoli, Edamame, and Diluted vinegar are some of the foods you can have. If you are wondering how to lose weight in 7 days, consume these. You can also add Makhana’s (Fox nuts) in your daily meal as it has proven health benefits in losing weight. Proven Makhana Benefits

Q. Does water help you lose weight?

Water, according to science, may aid in weight loss in several ways. It might help you lose weight by decreasing your appetite, increasing your metabolism, and making exercise more straightforward and effective.

Q. Can warm water reduce belly fat?

Additionally, a glass or two of warm water in the morning can aid in weight loss and belly fat reduction. Your system will be cleaned as a result. Water consumption decreases hunger and calorie intake and aids in keeping the body hydrated.

Q. What is good belly fat-burning foods?

Dark Chocolate, Blueberries, Avocado, Oatmeal, Leafy Greens, Nuts, Fish, and Peanut Butter are best for losing belly fat.

Q. Does Lemon burn fat?

Lemons are well known for assisting in weight loss due to their vitamin C content and antioxidants that aid in healthy digestion. Lemons also have diuretic properties that help in body detoxification and fat burning.

Q. What food should I avoid to lose weight?

The foods you eat can significantly affect your weight, including French Fries and Potato Chips, Sugary Drinks, White Bread, Candy Bars, Most Fruit Juices, Pastries, Cookies, and Cake.

Q. What is the 7-day diet plan?

The GM Diet Plan emphasizes the consumption of low-calorie foods and complex carbohydrates. This, along with a weekly increase in water consumption, can cause significant weight loss. The goal is to consume only fruits, vegetables, brown rice, and chicken during the week.

Q. Will fast food make me fat?

Although fast food is accessible and affordable, the overall cost is higher. Those burgers, fries, and shakes typically contain more calories, fat, and highly processed carbohydrates than your body requires in a single serving. If you consume this frequently, it can quickly result in weight gain and obesity.

Q. Can I lose weight by eating junk food?

If you are looking for an easy way to lose weight, avoid junk food. It will build up calorie intake. To burn these calories, you must work harder and do much more.

Q. How can I burn 1000 calories a day?

It is more difficult, but not impossible, to burn 1,000 calories through exercise on your own or in a single exercise session. For instance, a 150-pound person can burn about 1,020 calories by running for 90 minutes at a pace of 10 minutes per mile.

Source: WHO, National Institute of Health