What are the best ways to lose weight?
Extreme weight loss is not something our dietitians recommend, but there are ways to quick-start weight loss in a sustainable and healthy way.
Extreme calorie restriction and excessive exercising is something our nutrition and fitness experts would never recommend for health reasons, but they also note that you'll likely gain all of your weight back faster than you lost it if you try those approaches. Losing weight by improving your overall diet and lifestyle is without a doubt the healthiest way to go.
If you're looking for sustainable weight loss, there are a 12 healthy tips that hold true for almost all of us across the board — and they’re concepts that we can put into practice beginning right now.
• 12 tips to help you lose weight
1. Do not skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
2. Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
3. Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.
4. Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
5. Drink plenty of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
6. Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
7. Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.
8. Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.
9. Do not ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.
10. Do not stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
11. Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.
12. Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
FAQ Questions
• What is the best weight loss diet?
• What are the best weight loss drugs, medicines, and supplements?
• What is the most effective weight loss method or program?
• How do I lose weight without doing exercise?
• Do weight loss supplements help you lose weight
Read more: 6 superfoods for faster muscle recovery
• Questions & Answer
Q. What food should I avoid to lose weight?
A. Any foods that have a high content of carbohydrates and fats should be avoided if the goal is to lose weight. These include french fries, potato chips, white bread, pastries, cookies and sugary drinks. It would help if you also avoid candy bars, most fruit juices, and cakes.
Q. What is the 7-day diet plan?
A. A 7-day diet plan lays down a 7-day meal plan. It claims to shed off 10-17 pounds of weight for the user within a week. Each day focuses on a different food group. A 7-day diet plan has both positives and negatives. Hence it will help if you implement it with caution and under the expert’s guidance.
Q. Will fast food make me fat?
A. Yes, fast foods generally have bad fats and processed carbohydrates. Therefore, these are laden with calories and lacks in nutrition. For example, a regular pizza has 266 calories. Similarly, all junk food has a very high amount of calories.
Q. Can I lose weight by eating junk food?
A. No. If you are eating a lot of junk food, you are eating many calories. You have to exercise much more complicatedly now to burn the excess calories you have put inside your body. Eating more junk foods will increase daily calories taken but will lead to nutrients deficiencies as most of them lack nutrition.
Q. How can I burn 1000 calories a day?
A. Burning 1000 calories per day just by one exercise is a difficult task. A combination of various activities like walking, jogging, running, rowing, swimming and weight training will be required to achieve that goal.
• The Bottom Line
Maintaining a healthy weight is essential for a variety of reasons. It helps you in functioning well in day to day life. In addition, it prevents chronic conditions like high cholesterol, obesity, diabetes and so on. However, being overweight is a problem, and you should urgently deal with it. Since you make these modifications in your routine, the body starts losing weight and you can see initial changes in your weight quickly.
This can make you more confident and motivates you to continue with your weight loss goals efficiently. Avoiding a sedentary lifestyle and going for a workout at least four days a week can deliver good results.
Complementing physical activity with the right type of diet is further helpful. Taking the proper diet will also help you shed extra fat from your body.
