There are a lot of tips to follow for rapid weight loss. It is of great importance to make sure that anything you do to lose weight fast is healthy and you need to take all the necessary measures to ensure that you will not gain the weight back once you stop the diet or weight loss program. This article outlines 20 tips to accelerate your weight loss efforts in a healthy and secure way.
If you want to achieve rapid weight loss for those extra pounds, you should be careful on what you eat and how active you are. Identify what needs to change and include in your lifestyle the following weight loss tips.
Tip 1. Reduce the calories you consume
One gram of fat contains twice the calories of a gram of protein or carbohydrate. Limit foods high in fat, choose products with reduced fat and calories, limit the starters and remove fat from meat. You should include in your diet products with fewer calories, like fruits and vegetables. Good candidates are also foods rich in fiber. Try to turn from white to black bread and choose whole grain cereal for breakfast.
Tip 2. Watch the size of your food portions
The sizes of food portions have increased substantially especially when it comes to ready meals and snacks. This means that we consume more calories. Over the years we have also adapted to eating bigger portions and thus do not feel congested. Restrict potatoes, pasta, rice, fatty foods and sweets and select fruits and vegetables.
Tip 3. Watch what you drink
Stop the consumption of drinks containing sugar and alcohol and replace them with water or tea. Drinks with sugar add more calories in your diet and do not lead to the feeling of satiety or satisfaction.
Tip 4. Keep a balanced diet
Remember the principles of a balanced diet: to include in your diet fruits and vegetables (at least 5 portions a day), non-processed foods with more fiber, lean meats and dairy products low in fat.
Tip 5. Be more active
To become more active in your daily life does not necessarily mean to sweat in the gym. Instead of the gym you can utilize the following tips that can indirectly help your weight loss efforts:
Choose physical activities that you like and try to spend more time each week in these activities
Incorporate more activity in your daily life
Buy a step counter and count the steps you do everyday
Another good way to become more active is to reduce the time you are sitting. At home limit the time watching television or sitting in front of the computer. At work, you can make regular breaks and if you want to talk with a colleague you can walk to his office instead of sending e-mail.
Tip 6. Avoid the ‘rapid weight loss diets’
Any diets that promise fast weight loss should be avoided. Initially they give you tips for quick weight loss but in the long run they are very difficult to follow. Often these diets are very demanding and they are not providing the necessary nutrients to the body. Diets that promise rapid weight loss, are suggesting that some foods ‘can burn fat quickly’, they usually promote one or two foods, have many rules on how to eat and they overall seem too good to be true.
Tip 7. The Yo-Yo dieting
Many people have the tendency to regain their lost weight. You can restrict this possibility by making permanent changes to your lifestyle and eating habits. The best tip to enhance your weight loss efforts is physical exercise. Regular physical activity and exercise plays an important role in maintaining body weight.
The following factors are important for permanent weight loss: changes in eating habits, regular exercise, realistic objectives and support from friends and family.
Although nobody would suggest that the Yo-Yo diets are good, there is little evidence that they are harmful to your health. However, the results are disappointing and may lead to reduced confidence and mobility.
You have to realise that in the period immediately after a weight loss you are at increased risk of gaining some weight and that you will need to take concrete steps to prevent it.
Remember to weigh regularly. If you notice your weight increasing, act immediately. Do not let a little failure to become a major problem.
Tip 8. Drink green tea
A recent study showed that green tea polyphenols and specifically katechines contribute to the increase of basic metabolism, helping the burning of fat.
Tip 9. Eat regular meals!
A daily portion of 2,000 calories for example, can be spread into 3 or 5-6 meals. But when there is division into 5-6 smaller meals each day (e.g. breakfast, snack, lunch, afternoon, evening) then there are small (not big) changes to the levels of sugar in our body and especially of insulin. This is important for our metabolism and fat burning.
Tip 10. Caffeine does not help your weight loss efforts
Caffeine has a leading role in many studies on weight loss with other substances (e.g., ephedrine), but the effect on the metabolism is small and someone should not wait to lose weight by drinking coffee. Its diuretic action (which exists only in large quantities of coffee) can in no case be counted as major weight loss help.
Tip 11. For rapid weight loss do not follow deprivation diets
If you were determined to lose 5 kilos quickly, then you would probably follow a deprivation diet. Perhaps you are not eating anything, only grapefruit or cabbage soup every day. You reduce your daily calories to less than 1,000 and of course you see the pounds to go. But when you eat so few calories, in essence you train your metabolism rate to slow down. Once you stop the diet, your body burns calories more slowly and you will gain weight faster-than ever before.
Tip 12. Do not forget breakfast
Not eating breakfast seems a simple way to reduce some calories, but the result may be insatiable hunger for the rest of the day. This can lead to a non-planned snack in the office, in huge portions for lunch and this as a result will increase the calories you consume. But a breakfast, which is rich in protein and fiber, can reduce hunger throughout the day. In fact, research shows that people who eat breakfast every morning are more likely to maintain normal weight.
Tip 13. Do not underestimate calories of snacks
Possibly you are carefully measuring the calories you take in each meal and you forget about the snacks. There are some cookies in your office, a piece of cake brought by a colleague, the ice cream of your children etc. All this added together can sabotage your otherwise well-designed weight loss diet. If you take seriously the issue of calculating the amount of calories you consume then you better use a notepad to write down every thing that you eat throughout the day.
If the constant consumption of snacks can destroy your silhouette, to eat snacks wisely can do the opposite. People who eat several small meals and snacks a day are more likely to control their hunger and enable rapid weight loss. Snacks can help you keep your metabolism high, especially those snacks rich in protein. Nuts are a good choice and they are high in protein. Research suggests that people who eat nuts as a snack they tend to weight less than those who do not consume nuts.
Tip 14. Be careful of ‘light’ products
Light products with low fat may play an important role in your diet. Just remember that low fat is not the same as low calorie and this does not give you the right to consume a lot of such products. If you fill your plate with sweets that have little fat, you can eat more calories than if you had a smaller piece of ‘normal’ sweets. The best way to find out how much fat, sugar and calories they have is to check the product label.
Light food does not mean food with out nutritional value. Many light products contain large amounts of simple sugars in order to gain their lost taste. This immediately gives them calories, but is often less than fully fat products. The best thing you can do therefore is to carefully read the food labels that state, often in detail, the content in calories, but also the vitamins and minerals they contain.
Tip 15. Do not forget that drinks also have calories
When counting calories, most of us tend to overlook those in our drink. It is a big mistake, when you consider that some coffees and alcoholic drinks are more than 500 calories. Even the calories in juice and soft drink can be added quickly. The worst is that the calories in liquids are not limiting hunger. We will not eat less after we get many calories with a drink.
Tip 16. Water does not help in weight loss but…
Through the water, our body regulates temperature, eliminates unnecessary metabolic products, and carries nutrients and oxygen to cells. Not to drink water is one of the most common errors people do in a weight loss diet. Water is necessary for the burning of calories. If you let yourself be dehydrated your metabolism malfunctions-and that means slower weight loss.
Research indicates that adults who drink 8 or more glasses of water per day burn more calories than those who drink less. So, try to add a glass of water at each meal or snack.
Tip 17. Drink low fat milk
Milk, cheese and ice cream are taboo for many people who are on a diet, but the abandonment of milk can be “counterproductive”. Some surveys suggest that the body burns more fat when you take enough calcium and produces more fat when it lacks calcium. The calcium supplements do not have the same benefits, so the milk might have other ingredients that act as well. Most specialists recommend that you remain in milk with low or no fat.
Tip 18. Do not get on the scale daily
The daily weighing is a recipe that causes confusion and gives you no useful information. More important is the tendency to look in the long run and be weighed every week. If your goal is to lose half a kilo a week, you will be satisfied to see that you lost them when you get on the scale. The result gives you a greater reward than to see the variations in scale and get confused when you weight daily.
Tip 19. Do not set unrealistic goals
To tell yourself that you will lose 9 pounds the first week, you are doomed for failure. If you know that you will not succeed you may even not start a diet. If you diet and lose 2.5 kilos a week, rather than being happy and celebrate it, you will feel unsatisfied that you did not reach your target. The realistic goal is important for the success of a weight loss diet. If you are not sure what should be your goal, talk with a specialist to help you set your goals. Remember that fast weight loss diets are too good to be true, so you need to be patient and set realistic goals.
Tip 20. You need to exercise regularly
Exercising intensively for two hours once every fifteen days has no value for weight loss. Conversely, someone who exercises daily, even 30 minutes, can greatly gain from the various benefits of exercise to health, while simultaneously laying the foundation for maintaining a desired weight and enabling rapid weight loss.
If you do not exercise, you put the whole burden of weight loss to the diet. If you become more active, you can eat more of the foods you like and still lose weight. The tip is to find an exercise that you like. If you do not like the treadmill, try swimming, ballet, cycling or tennis, which burn more calories than walking. Spend time doing different activities to choose what you like and which you can spend more days.
When you are engaging into a rapid weigh loss diet you should also be aware of the following tips:
1. Most ‘diets’ are ineffective and have short-term results.
2. You cannot lose ‘five pounds in ten days’, as advertised by the various diets and institutions that are published in women’s magazines every May and June. Our organism can lose 2-4 pounds in a month. Most unfortunately are muscle and water. From how many muscles we have in our body depends how much weight we will lose. Two people of the same age, same height and same weight can lose weight differently.
3. The only ‘diet’ that has rapid weigh loss results is one personalized for the person and balanced in the standards of the Mediterranean diet, without hysteria and denial, always combined with physical activity and exercise.
4. Chemical’ diets are one-sided diets. If you consume few calories, you will have better and faster results. With chemical diets you lose muscle and water, something criminal, because after all what you need is to loose fat. But there are also adverse effects on blood lipids, kidney and other body organs.
5.Obesity is a multi disease and has different aspects: organic, psychological, aesthetic and should be treated with care and long term.
6. For medical purposes there is no ‘ideal’ weight for a person. There is the so-called body mass index. It is our weight (in kg) divide by our height (in meters) squared. The desire value for everyone is between 18 to 25 kg/m2. Over weight people are those who have the body mass index above 30kg/m2.
People who want to lose weight fast do a lot of mistakes in the process. Some of the common mistakes were outlined in this article.