How To Lose Weight Fast Best Goal
People try to lose weight for a myriad of reasons, and many quickly fall into the trap of fad diets promising real results. While there are certainly ways to accelerate your weight loss efforts, it’s important to understand that losing pounds too quickly can actually be counterproductive.
Like many parts of life, safe, successful, and sustainable weight loss is more about the journey and less about the scale-based destination and the fast-approaching deadline. Read on for expert advice on the best ways to lose weight—and keep it off.
Why Losing Weight Fast Isn’t the Best Goal
Although the allure of the “lose 5 pounds in a week” diet myth is strong, there are many reasons why shedding fast may actually work against your best weight loss efforts.
First, when people lose weight rapidly, especially through fad or crash diets, they are usually unable to maintain it because the weight they lose is often more muscle and water and less fat. Happens in comparison to people who lose weight slowly.
“Maintaining lean muscle mass is important in weight loss because it plays a key role in metabolism,” says certified health coach and author of Sugar Shock and Beyond Sugar Shock Connie Bennett. “Muscle helps you burn more calories. But when you lose weight too quickly, you lose muscle and your body slows down the rate at which you burn calories. Rapid weight loss also increases metabolism.” maybe permanently slowed down.”
Rapid weight loss often leads to the dreaded yo-yo weight cycling that many older dieters experience. In fact, a study of former contestants on NBC’s weight-loss television show “The Biggest Loser” found that the more pounds dropped faster, the slower the participant’s metabolism. The study also found that the contestants regained a substantial amount of their lost weight in the six years following the competition.
Another Australian study of 200 participants in The Lancet found that the dieters in the study lost weight while the group who lost weight slowly gained 10% more body fat and 50% more body fat than the group that lost the rapid weight. Less lean muscle mass lost.
Further complicating the issue, when people rapidly lose weight, appetite often increases as metabolism slows, making it nearly impossible to keep the pounds off. A study in Obesity reports that our bodies prompt us to eat 100 calories more per day for every pound lost.
Popular fad diets are also often the result of nutritional deficiencies. “And rapid weight loss—especially when you cut carbs—is often largely watery,” says registered dietitian Ellen Albertson, Ph.D., author of Rock Your Midlife. “What’s more, if daily calories are low, the body can also use muscle as fuel, further reducing metabolism, because muscle mass is metabolically active.”
Bottom line: Losing weight sensibly is the way to go. Experts generally say that a safe rate is losing about half a pound to 2 pounds per week. With that goal in mind, here are some tried-and-tested ways to shed pounds and keep them off for good.
15 Expert-Backed Tips for Safe and Sustainable Weight Loss
1. Implement long-term lifestyle and behavior changes
When trying to lose weight, ban the word “diet,” suggests Albertson. Dieting can be unpleasant and make you hungry, so you constantly think about food that you absolutely don’t want when trying to lose weight. Instead, she recommends thinking of weight loss as a part of getting healthy and focusing on taking care of your body first.
“Weight loss is complex and you have total control over not the number on the scale, but what you eat, how much you move, and other factors that affect weight, such as stress and sleep,” says Albertson. She suggests setting SMART goals—specific, measurable, achievable, relevant, and time-sensitive—and rewarding yourself when you hit them.
2. Focus on the first 5% to 10%
Instead of saying, “I need to lose 25 pounds,” and find yourself feeling like an impossible goal, look to the health benefits that can come from even modest weight loss.
“Set small, achievable goals,” suggests Bennett. “Reducing just 5% to 10% of your total body weight (TBW) can significantly improve your health and reduce your risk for diseases, such as type 2 diabetes, stroke, heart disease, and some types of cancer.”
3. Cut back on ultra-processed carbs and sweets
A study in the Journal of the American Medical Association suggests that what you eat is most important for weight loss . The pounds will come off more quickly if you improve the quality of the foods you eat.
“One of the healthiest ways to lose weight is to reduce your intake of sugar and rapidly metabolize carbohydrates,” says Bennett. “In particular, you may want to cut back or drastically cut back on your intake of high-glycemic-loaded foods, such as sugary snacks, processed carbs, and soft drinks. If you avoid or reduce other things, you will accelerate your weight loss.
4. Eat More Plants
Research shows that plant-based diets not only promote weight loss but are also easier to follow than low-calorie diets . Plus, it is full of nutrients and has many health benefits.
“Produce supports weight loss because it’s rich in fiber and water, which are both calorie-free, yet take up space in your stomach to keep you feeling full,” says Albertson. In fact, a Brazilian study found a direct link between increased fruit and vegetable consumption and increased weight loss.
Albertson suggests aiming to start with five daily servings of produce and work up to seven to nine servings a day. “Start your day with a green smoothie, have a salad with your lunch or cut vegetables and eat fruit for snacks and desserts,” she says. “For dinner, have more stir-fries, add vegetables to your pasta dishes, and add them to soups.”
5. Pump Up Your Protein
Increasing your protein consumption can help reduce appetite and prevent muscle loss.
“Eating about 25 to 30 grams of protein — two scoops of protein powder or 4 ounces of the chicken breast — per meal can improve appetite control and manage your body weight,” says Dr. Albertson. “The best way to do this is to make sure you have high-quality protein per meal.”
Albertson also says that women over the age of 50 tend to have significantly more protein (1 to 1.5 grams per kilogram of body weight) than men and younger women (who need .8 grams of protein per kilogram of body weight). weight daily). “Women need more protein after 50, especially as they approach menopause because a decrease in the hormone estrogen results in loss of skeletal muscle mass, strength, and regenerative capacity,” she explains.
6. Drink More Water
Research shows that drinking more water is associated with weight loss independent of diet and exercise.
Consuming adequate amounts of water can help increase satiety and combat sugar cravings. Water is also essential for lipolysis, the body’s process of burning fat for energy.
“I suggest following the eight to eight rule—8 ounces of water eight times throughout the day—to the minimum recommended water intake,” says Jordan Morello, a Florida-based celebrity trainer who works for the fitness platform Sweat Factor. “My clients are usually surprised when they incorporate this [rule] into their routine [by] how much this simple thing can curb cravings and make you feel more satiated throughout the day.”
Another water trick? Try drinking two cups of water before each meal. Studies have shown that this simple step can even boost weight loss.
7. Breakfast Well
Breakfast slippers, listen up. If you’re trying to lose weight, skimping on morning fuel is no way to go. In fact, studies consistently show that skipping breakfast is linked to overweight and obesity.
Additionally, a study in the Proceedings of Nutrition Society found that people who skip breakfast tend to eat poorer quality diets overall, and they skimp on nutrients such as vitamin D, calcium, and iron.
But just no breakfast will do. “To think more clearly, perform more efficiently and be in a better mood, you want a well-rounded, blood-sugar-balanced first meal of the day with enough protein, healthy fats, and what I recommend like fresh berries. quality carbs,” says Bennett
8. Stand Up And Move On
One of the easiest ways to lose weight is to increase your non-exercise activity thermogenesis (NEAT)—the energy you spend on eating, sleeping, or whatever else you do outside of exercise. Small changes like carrying your groceries instead of pushing the car, parking farther away from the mall entrance, taking the stairs instead of the elevator or even tapping your toe can burn hundreds of extra calories. can.
Or try standing up more than you can sit. Studies show that sitting alone leads to a higher daily energy expenditure, which directly translates into burning more calories and eventually shed pounds.
For example, if you weigh 160 pounds and alternate sitting and standing, you can burn about 35 extra calories in an hour — an additional 280 calories a day, 1,400 calories a week, and a year. About 70,000 calories.
“Set a timer on your phone, Fitbit, or computer to remind you to get up and move around every hour,” says Albertson. “You’ll burn more calories and may lower your blood sugar and heart disease risk.”
9. Hit the Weights
Muscle burns more calories than fat. So how do you build more muscle? strength training.
Incorporating resistance training into your weight loss plan is a smart idea not only because of the calories you burn during the workout but also because of the “afterburn effect.”
Known as excess post-exercise oxygen consumption, EPOC refers to how long post-exercise oxygen uptake lasts to help muscles recover. This upgrade boosts metabolism during and after strength training sessions.
And the more muscle you add to your frame, the higher your resting metabolic rate (RMR). Your RMR determines how many calories your body needs to function at rest. The higher your RMR, the more you may overeat and not gain weight.
“While there is often an emphasis on cardiovascular exercise, strength training is important for dropping pounds and maintaining weight loss, especially after age 50 because muscle mass—which burns calories—remains at a rate of 1% to 2% per year. decreases,” Albertson says. “Strength training can slow the decline in muscle mass.”
10. Don’t Go Overboard
Cutting calories too heavily or working out 24/7 can really backfire when it comes to weight loss. Most people think that losing weight requires drastic measures to get results, but giving yourself enough time to recover is much more productive.
“Many people, when they get frustrated that they haven’t lost weight, will double down on the stress (ie the catabolic phase) of what they’ve been through,” says certified personal trainer Rob Darnbrough, CEO and CEO of The Smart. Says the co-founder of Fit Method. in California. “For example, they’ll run the extra mile, spend as much time at the gym, and/or eat less. However, most of the results we want from doing the above things actually happen during the anabolic recovery phase.”
During the anabolic phase, the body builds muscle and loses fat mass while recovering from stress, explains Darnbrough. So, instead of pushing yourself to a breaking point, which leads to overtraining and diminished results, put as much energy into rest and nutrition as you do in a workout. “To create lasting results, try to balance the ratio of your stress to recovery,” Darnbrough says.
11. Check In With Accountability Partner
Losing weight can feel lonely at times, but you don’t have to do it all alone.
Research shows that there are accountable tasks. In one study, two-thirds of participants who participated in a weight loss program with friends maintained their weight loss for six months after the meeting ended, compared to only a quarter of those who participated alone. Of course, many organizations also suggest having a sponsor or champion on your weight loss path.
“One of the best ways to consistently eat better and lose weight consistently is to check in every day with an accountability partner,” suggests Bennett. “Your accountability partner doesn’t need to be your bestie, favorite co-worker, or partner. Find someone with similar weight loss goals. You don’t even need to talk every day. Just text each other to share this. Make sure you’re eating healthy and staying on track. If you’re tempted by junk foods, you can count on your partner as well. That’s when you might want to call them.”
12. Watch Less Television
Couch surfers looking to lose weight should turn off the TV – in fact, the more people watch television, the more weight they gain.
A study that collected data from more than 50,000 middle-aged women over six years found that for every two hours participants spent watching television each day, they had a 23% higher risk of obesity and a 14% higher risk of developing diabetes. There was more risk. ,
Watching extra television is mainly correlated with extra pounds because it is a sedentary activity that often leads to mindless eating as well. So, turn it off or switch the channel to an exercise program instead.
13. Reconnect with Your Orgasm Signs
Speaking of overeating, you can reprogram your brain to lose weight by falling back into your body’s natural “I’m hungry” and “I’m full” signals.
“Driving, watching TV, playing with your phone—as well as eating while running or multitasking—can actually strip you of your natural cues of hunger and satiety,” says Albertson. “Plus, as kids, we also learned to clean our plates instead of eating until we were satisfied.” Add to that the fact that portion sizes have increased significantly – up to 60% for things like snack foods – and the result is consistently overeating.
“Instead, try to eat when you’re hungry and stop when you’re satisfied,” says Albertson. “Instead of tracking your meals, try tracking how hungry you are before, during, and after a meal to get back in touch with these cues.”
14. Get More Sleep
A good night’s sleep is one of the best things you can do to maintain a healthy weight and overall health. Studies show that poor sleep is linked to weight gain and other health disorders. When researchers analyzed 16 years of data on 68,183 middle-aged American women, they found that those who slept no more than five hours per night were 15 times more likely to be obese, compared to those who slept seven hours a night. % was higher.
Inadequate sleep can also affect the production of the appetite-controlling hormones ghrelin and leptin, which can make people feel hungry throughout the day. Additionally, poor sleep increases cortisol and results in reduced body and belly fat.
“Most of us can’t control what time we have to wake up, but we can control when we go to bed, so counting back seven to nine hours from the time we wake up is a great tip,” says Darnbro. it is said. “I also encourage the 3-2-1 rule, which means stopping working out three hours before bed, stopping eating two hours before bedtime, and going to sleep to improve your deep sleep and REM. Stop digital stimuli one hour before.”
15. Find Inedible Alternatives to Self-Soothing
There’s a reason it’s called “comfort food.” However, emotional eating can quickly derail all weight loss efforts.
“When you feel stressed, which instead of reaching for food to feel better, raises cortisol levels — because eating triggers the release of the feel-good neurotransmitter dopamine — elevates levels of oxytocin, the love hormone, or So from soothing touch, playing with a pet or a hug,” suggests Albertson.
Animal studies have found that oxytocin reduces calories consumed and has a positive effect on metabolism. A small human study also found that giving men oxytocin over an eight-week period promoted weight loss.
“While more research is needed to understand how increased oxytocin can affect weight and appetite, if you are experiencing difficult emotions, a self-compassion pause will allow you to give yourself that care. Which you need so you’re less likely to overeat,” Albertson says. “Remember the familiar word ‘HALT,’ which means hungry, angry/anxious, lonely, and tired. If you’re physically hungry, eat. If you’re experiencing difficult feelings, ask, ‘Me What do you want?’ And give yourself what you really need. If you’re not hungry, it’s not food.”