Losing weight is a combination of the right diet and exercise, but also patience and dedication. For some it can be a slow and gradual process. But some people always want to know how to lose weight quickly and in a healthy way.
Health Shots reached out to Garima Goyal, dietitian and Wanitha Ashok, fitness coach and Fit India ambassador, to provide expert tips on reducing weight through a healthy routine. However, before we tell you how to lose extra pounds, there are a few things you need to remember.
How fast is too fast: How much weight should you gain in a month?
Although you may want to lose a lot of weight and very quickly, it is important to remember that you also need to be healthy. “Ideally, losing about half a kg per week is the right pace. At this rate one loses approximately 2 to 3 kg per month. The loss of 500 grams comes about by achieving a calorie deficit,” says Goyal, who works with clients to determine their actual needs and adjustments to get the size they want.
This diet must go hand in hand with training to maintain weight loss, says Ashok. “There’s nothing like quick weight loss. The calorie deficit and calorie expenditure equal weight loss. Weight loss is 70 percent diet and 30 percent exercise and exercise. They both go hand in hand. Don’t forget that we can also lose weight without exercising. But weight loss through a calorie deficit alone is not recommended. We were meant to exercise and exercise, and therefore it should become an integral part of our lifestyle. An exercise regimen should consist of cardio, strength training and flexibility exercises. Exercise has many physiological benefits and speeds up the weight loss process due to an increased metabolism,” she says.
18 tips to lose weight quickly
1. High protein intake
Instead of skipping breakfast or other meals to lose weight, make them high in protein. A protein-rich meal will keep you full for a long time and prevent overeating. This also helps prevent muscle loss if you are in a calorie deficit.
2. Meal preparation
Start meal prepping because getting ahead and planning will help you avoid unwanted binge eating. Meal prep can save you a lot of time and become a savior in your weight loss journey.
3. Add probiotics
Get enough probiotics in your diet. This also helps in strengthening immunity. A balanced gut microbiome can improve metabolism and reduce inflammation, contributing to better weight management.
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4. No sugary or fried foods
Control your appetite-regulating hormones – leptin and ghrelin. For this, you need to track the consumption of sugary foods and fried foods. If you follow this, your hunger and satiety signals will be maintained.
5. Nutrient-rich over calorie-dense
Always choose nutritious over high-calorie. This includes your fruits, vegetables, a good amount of dhal and grains in your daily diet.
6. Try natural sweeteners
You can opt for natural sweeteners such as banana dates and dried fruit. Also focus on consuming complex carbohydrates, fiber-rich foods and protein to help stabilize blood sugar levels and reduce cravings.
7. Mindful eating
Watch what you eat and eat it slowly. You need to be able to recognize when your body is telling you it is full. Using smaller plates also helps with this.
8. Early dinner
Starting eating early can support weight loss by giving your body more time to digest and metabolize food before bed, preventing the storage of excess calories as fat.
Also read: 5 reasons to eat early before 7 p.m. every day
9. Exercise as much as you can
Simple actions like taking the stairs, standing at your desk, or walking while on phone calls can add up over time, creating a calorie deficit. Non-Exercise Activity Thermogenesis (NEAT) is especially beneficial for people with sedentary occupations and can be an effective way to increase energy expenditure without structured workouts.
10. Cut out processed foods
Avoiding inflammatory foods such as ultra-processed foods, sugary foods, trans fats and refined carbohydrates can help you lose weight in the long term.
11. Stay hydrated
There’s no easier way to stay hydrated than by drinking plenty of water throughout the day. Drink water first and if you’re still hungry, nibble on some fruits or vegetables when it’s not lunch or dinner time.
12. Chew Chew Chew
Be careful, learn to chew your food and eat slowly as this sends the message to the brain that you are full.
13. Check portion sizes
This is important to lose weight quickly. Give your body the chance to burn stored fat. When you are in a calorie deficit, the body is forced to use stored fat as energy.
14. Find the balance
Consume 250 calories through exercise and 250 calories through deficits. That’s 500 calories you burn per day. In a week you burn 3500 calories, which is almost half a kg.
15. Get regular exercise
Combining cardio and strength training is a great way to complete your fitness journey.
16. No stress
Stress will not only exhaust you, but it can also lead to weight gain. The production of cortisol hormones that leads to unwanted emotional binging.
17. Sleep
Getting 7 hours of quality sleep can promote weight loss and gut health, allowing the body to repair and rejuvenate.
Also read: Lack of sleep can lead to high blood pressure: tips to sleep well at night
18. Get involved!
Stay consistent and be patient; Sustainable changes lead to lasting results.