TOP 10 STEPS TO SUCCESS For weight lose
One
might lose weight fast for many reasons, such as upcoming surgery, doctor's
recommendations, or for an upcoming vacation or event. As a personal
trainer, health coach, and personal trainer, I have been asked the following
questions: "What can you do to speed up my weight loss?" "It
seems like it takes forever to lose weight." What can you do to speed
up the process?
Sometimes
losing weight feels slow. This can be frustrating. What can you do to
speed up your weight loss without compromising your health? Yes! Yes!
10
BEST WAYS TO LOSE WEIGHT FAST
Intermittent
fasting
NEAT
Water
weight loss
Keep
track of what you eat
Exercising
Eat
plenty of protein
Increase
water intake
Mindful
eating
Reduce
sugar and carb intake
Get
enough sleep
1:
INTERMITTENT FEASTING
Intermittent
fasting allows you to create a calorie deficit, but not count calories. These
are some of the most common types of intermittent fasting.
Alternate
day fasting.
You'll
eat very little (or limit your intake to 500 calories per day), every other
day. You can still eat what you want on non-fasting day.
The Diet. Two days a week you will fast and five days eat. Fasting days
allow you to consume 500 calories for women, and 500 calories per day for men.
Time-Restricted Feeding (TRF).
You'll
be given an "eating window" each day. You will, for example, be
allowed to eat normal food during 8 hours and no calories the rest of the day.
Important
Note: Exercising on feeding days may cause a calorie deficit that was not
created during fasting.
2:
NEAT
Non-exercise
activity temperature thermogenesis (NEAT), is the amount of energy you use
during the day when you are not doing any exercise.
You
can add movement to your day by increasing how much time you spend walking,
standing, and fidgeting. This will add up to 2,000 kcals to your daily
expenditure.
3
- GETTING RID of WATER WEIGHT
In
just a few weeks, you can lose up to 3-5lbs of excess water weight.
4
- TRACK WHAT YOU EAT
Two
things are first done by food tracking:
1. This awareness helps you to instantly spot where you can make changes
in your nutrition to improve results.
2. Mindfulness
increases. You might be more mindful of what you eat and think twice about
grabbing another snack or treat if you have to write it down.
NASM's
tools are free and allow you to track calories, body fat percentage and BMI. These
tools are available below:
Calorie
Calculator
BMI
Calculator
Calculator
for Body Fat
5:
EXERCISING
You
can start an exercise program if you don't currently exercise. This will
increase your daily calories and help you lose weight. You can increase
the intensity of your exercise and the days you exercise each week, while still
allowing yourself at least one day off.
*
At least 150 minutes/week of aerobic exercise of moderate intensity or 75
minutes vigorous aerobic activity (or both).
Training
in resistance at least two days per week
6
- EATING A LOT OF PROTEIN
Protein
can be satiating and help maintain lean muscle mass. It can also help you keep
a healthy calorie intake. For adults, 0.54 to 0.7g per pound should be
consumed. Athletes and athletes who are looking to build muscle mass should
consume 0.7 to 1.05 grams/pound.
7
- INCREASE WATER INTAKE
You
can lose water weight by increasing your water intake. It sounds
counterintuitive but it works.
Women should drink 11.5 cups of water per day, while men should consume 15.5
cups.
8:
PRACTICE MINIMAL EATING
To
give your brain the time it needs to process all information during meals, turn
off any distractions, such as TV or social media.
9
- REDUCE SUGAR, REFINED CARB.
Many
packaged foods don't contain whole food ingredients and can contain high
amounts of calories, refined carbs, and added sugars. Sticking to whole
foods will help you reduce calories and increase your intake of nutrients to
aid in weight loss.
10:
GET SUFFICIENT SLEEP
Adults
should sleep for 7-9 hours each night. Insufficient sleep can cause
decreased energy, increased sweet/salty food cravings, higher hunger and
decreased motivation to exercise.
SHOULD
YOU LOSE WEIGHT FASTER? Is it healthy?
Healthy
weight loss is typically between 1-2 pounds per week (maximum). Adults
with a BMI greater than 25 kg/m2 and those whose body fat percentage is obese
are advised to start a weight loss plan. This will involve losing 5-10% of the
initial weight in a 3- to 6-month time frame. This situation may call for
a quicker weight loss, as the person will have more weight to lose.
If someone is not obese, they will likely need to resort to extreme and
possibly unhealthy measures to lose more than 2 pounds per week. If
someone is trying to lose weight for an upcoming event, they might not eat for
a few days in order to reach their weight loss goals. If this happens, it
can result in weight gain (most likely with additional pounds), once the person
returns to their regular eating habits.
ARE
YOU RESPONSIBLE FOR WEIGHT LOSS?
There
is no magic food that will help you lose weight, but there are certain
nutritional strategies that can be used to help. These are just a few of
the simple strategies.
Foods that are low in calories and add volume. You can increase the
volume of your plate with non-starchy vegetables without adding extra calories.
Eat plenty of protein, moderate amounts of healthy oils (like
olives, nuts/seeds and olive oil), and eat lots of vegetables. To help you
feel fuller for longer.
Eat whole food and limit processed/fast food. Not a cook? It's
not a problem! You can find pre-packaged meals made with whole-food
ingredients like lean proteins, vegetables, whole grains, and healthy oils.
WHAT
FORM OF EXERCISE WORKS BEST TO LOSE WEIGHT FAST?
There
are some types of exercise which burn more calories per hour than others.
However, the best way to lose weight is to do consistent exercise. These
are some easy ways to increase the enjoyment of activities you already enjoy.
Intervals: Walking or cardio equipment? Try changing your pace
every now and then to increase heart rate and calorie burn. For example,
walk fast for 1 minute and then slow down for 2 minutes.
Group Exercise - If you have been doing the same class for a long
time, you might consider switching to another class. Or ask your instructor how
they can make your class more challenging.
Lifting Weights - Choose 5-6 multi-joint movements to perform
consecutively with little or no rest between each one. This will help
increase your calorie burning.
WHY
CRASH DIETS ARE A BAD IDEA
Crash
dieting is a way to lose weight quickly by drastically cutting calories over a
long period of time, eliminating whole food groups, or not eating enough
nutrients.
Research
has repeatedly shown that crash dieting can lead to poor health and weight
gain. Crashes must be stopped!
A
WORD ABOUT CLEANSES
A
cleanse is a way to detoxify your body and help you lose weight. A cleanse
can be used in many ways. There isn't much research about the effectiveness of
cleansing. A healthy diet and a healthy lifestyle are the best ways to
cleanse the body and help it reach its optimal weight.
Although we have provided some tips and tricks to help you lose weight, it is
important to remember that weight loss can be a marathon rather than a sprint. Find
strategies that work for your lifestyle, that you love, that you can sustain
long-term to achieve weight loss success.
While it is okay to use additional weight loss strategies along the way,
long-term changes are what will bring about long-term success.
UrgentWay providers offer care for every phase of a woman’s
life, from teens to childbearing years to menopause and beyond. We address
women’s healthcare needs including heart health, mental health, and bone health
for greater longevity and quality of life.
We strive to always provide quality medical care with the utmost respect and understanding for the needs of our patients. Urgent Care provide best doctor for women health
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