Being overweight can result in a lot of health issues. It doesn’t help that the pandemic has prevented all of us from doing our usual activities. Even those who have been religious in their workout routines have found it difficult to remain as active as social distancing becomes a priority.
If you find yourself in a situation where you’ve put on a lot of pounds or you realize that it’s time to shed off that excess weight fast, then you’re in the right place.
Generally speaking, weight loss should take time. On average, you shouldn’t lose more than 8 pounds a month. Keep in mind that it’s not how fast you lose weight but how consistent you are in losing the weight and maintaining it.
However, there are reasons a person may want to lose weight fast. It can be because they’re preparing for an event, or because setting a goal motivates them to keep going. It can also be because the person is experiencing obesity and needs to lose weight as quickly as possible.
Whatever the reason is, the priority is to do it in a healthy way. So from healthy eating to laser treatments, here are some of the healthiest ways to help you lose weight fast.
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Choose an exercise that will elevate your heart rate
Choose a cardiovascular exercise that you enjoy because it’s going to be your new best friend on this journey. Cardio exercises such as walking, jogging, aerobics, swimming, and cycling can increase the heart rate as well as the body’s use of oxygen.
Not only do cardio exercises burn calories and improve mental health, but it enhances oxygen circulation for optimal breathing. Healthy oxygen intake will enhance the chemical process that breaks down food molecules like sugars, carbohydrates, and proteins to properly release and reuse the energy they contain.
To quickly shed off the pounds, exercise for at least 30 minutes every day. Mix it up by engaging in other types of workouts such as resistance training (to build muscles) and high-intensity interval training to quickly eliminate body fat. Variety will keep it fun and keep you motivated.
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Completely change your diet
Eating habits can be challenging to change, but not impossible. To change how you are at the moment, eliminate or tweak some habits
For starters avoid processed foods, white carbohydrates and sugar. Processed foods and fast foods are high in added fats, calories, and sugar. They’re also designed to make you crave them. They’re addictive and it’s difficult to monitor how much you’ve consumed when your diet is composed of processed foods.
Switch to eating whole-grain foods, fruits, vegetables and high-protein meals. Whole grains help in making you feel full for longer periods of time. This results in fewer calories retained by your body during digestion. Meanwhile, a high-protein diet is great for reducing fat and preserving muscle mass during weight loss.
If you find yourself craving sugar, then go for fruits. Not only are they sweet, but they’re a good source of fiber, vitamins and minerals.
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Plan your meals
Meal planning is a powerful method for weight loss. It helps you keep track of your calorie intake and save you time in preparing meals.
The recommended calorie intake is 2,000 calories per day for women and 2,500 calories for men. It’s important to note that you should burn more calories than you consume in order to successfully lose weight.
Create a meal plan that gives you 6 small meals a day. Make sure that those meals have plenty of fiber, protein, fruits, and vegetables.
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Keep a food journal
Many studies have suggested that people who kept a food journal are more likely to succeed in losing weight than those who didn’t have any records.
A food diary can reveal your eating patterns and can show you if you’re overeating. It also reminds you of the food you just ate, how much you ate, and when you ate.
The good thing is that we now live in a digital era. There are iOS and Android apps (such as Carb Manager and Ate Food Diary) that can help you record your meals anytime and anywhere.
You can even simply use note-taking applications.
Here are some tips to keep in mind when writing in your food journal:
- Quickly write down the food or drink you consumed. Don’t wait for your next meal to write it down as your memory of what you ate won’t be as accurate.
- Be specific. Write down the calorie count, size, or amount of the food you just ate.
The purpose of a food journal is not only to remind you of the amount of food you consumed but to let you know if you have an overall healthy diet. Analyze your food intake and then modify any patterns or habits that can be made better.
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Clinical treatments
Clinical treatments such as liposuction procedure and tummy tucks could be an option. There are people who might need to lose weight quickly, while some can’t seem to lose fat on a certain of their body. Reason can vary as to why it’s getting harder for some people to shed off the weight. It can be genetics or scenarios such as childbearing. No matter the case, you can always choose to do a procedure, whether it’s liposuction, tummy tuck, or laser treatments.
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Get the right amount of sleep
Make it a priority to always get a good night’s sleep. Forming a bedtime habit that will induce sleep and condition your mind to relax is essential. Some things that you should avoid before sleeping are caffeine, blue-light exposure, and alcohol. Instead, light some scented candles, clear your mind, and create an environment that will help in making you feel sleepy.
No matter what weight-loss method you choose, remember that your health comes first. Consult with a physician if you aren’t sure of what your body requires at the moment. Also, remember that patience is key. If you’re not getting the results you want, then it’s time to switch up your strategy. Losing weight won’t be easy, but with the right goals and proper planning, you’ll be able to get in shape fast.
