Many people who want to lose weight do not realize that there are ways of doing so safely, especially if it has been recommended by your doctor. For the most effective long-term weight management programme, you should focus on losing around 1 to 2 pounds each week. And also focus on living a lifestyle that is built on developing your fitness and overall health.
It is quite unfortunate that you feel unsatisfied and even hungry when you follow many eating plans. It is no wonder then that sticking to a healthier eating plan has become a major challenge for many of us.
However, it is heartwarming to note that this effect is not something peculiar to each and every diet. There are actually some diets that are effective for weight loss and may be easier to stick to than other diets. Such diets include those that have lower calories, low carb diets and whole food.
If you are in need of a couple of ways that you can get rid of unwanted weight which involve potentially lower carbs, employ healthy eating, and which aim to:
- improve your metabolic health
- reduce your appetite
- and cause fast weight loss at the same time.
1. Move your body
If you want to lose weight more quickly, then exercising would help. This is true even though it is not required to lose weight. However, there are particularly good benefits in lifting weights and engaging in similar workout routines.
This study has shown that you are going to burn a lot of calories and prevent a reduction of your metabolism whenever you lift weights. By the way, in case you were not aware a common side effect of losing weight is that you are able to burn a lot of these calories.
So the advice here is to lift weights regularly by going to the gym three of four times a week. You can always ask the trainer for some advice if you are new to the gym. Ensure that any new exercise plans you make are discussed with and vetted by your doctor.
Doing some cardio workouts like swimming, cycling, running, jogging, or walking would be very beneficial for general health and fitness, and weight loss if you find that lifting weight is not an option for you.
In fact, you can get enhance any weight loss goals you have by engaging in weightlifting and cardio.
In summary, therefore, a great option for losing weight quickly is to engage in weightlifting and similar resistance training. Also effective are cardio workouts, especially where resistance training is not possible for you.
Just choose what you can sustain.
2. Eat protein, fat, and vegetables
Whenever you eat your meals, they should always have:
- a small portion of complex carbohydrates, like whole grains
- fat source
- a protein source
There are many meal plans you can check out to see how you can assemble your meals. But if you want a list of some super foods to use to boost your energy, then check out this article here.
You should not entertain any fears about eating fats.
No matter what eating plan you choose, your body would still require healthy fats. Great choices to be included in your eating plan are avocado oil and olive oil.
Other fats like coconut oil and butter contain higher saturated fat content and as such should be used only in moderation.
Leafy green vegetables and low carb
Loading your plate with leafy green vegetables is another thing you should not be afraid of doing when you want to lose weight quickly. Apart from the fact that you can eat very large amounts without greatly increasing carbs and calories, veggies are also packed with nutrients.
Vegetables to include for low calorie or low carb eating plans are:
- Swiss chard
- Brussels sprouts
When you want to lose weight quickly, it is essential that you also preserve your muscle mass and your health by eating a recommended amount of protein.
Evidence from research has discovered that cardiometabolic risk factors, body weight, and appetite may improve whenever you eat adequate protein.
Every person should never take too much of proteins when eating. But determining how much to eat without overdoing it might be a challenge. Our specific needs would depend on different factors. However, an average person would require:
- 46–75 grams per day for the average female
- 56–91 grams per day for the average male
When there is adequate protein in your diet, it can assist to:
- make you feel full
- reduce the desire to snack late at night by half
- reduce cravings and obsessive thoughts about food by 60%
It was discovered in this study that people on a diet that had higher quantities of protein ate 441 fewer calories daily.
Healthy protein sources comprise of:
- plant-based proteins: beans, tofu, tempeh, quinoa, legumes
- eggs: whole eggs with the yolk
- fish and seafood: shrimp, trout, and salmon
- meat: beef, chicken, pork, and lamb
In summary, each meal that you assemble should be made out of vegetables, complex carb, a healthy fat source, and a protein source.
A great way to bulk up a meal with lots of nutrients and low calories is by using leafy green vegetables.
3. Cut back on refined carbs
Cutting back on starches and sugars, or carbohydrates, is one major way of quickly losing weight. You can succeed at this by either reducing refined carbs and replacing them with whole grains or by using a low carb eating plan.
Studies like this have shown that your hunger levels go down and you generally end up eating fewer calories when you reduce refined carbs or use a low carb eating plan.
You would be utilizing burning stored fat for energy instead of carbs when you use a low carb eating plan.
On the other hand, you would benefit from higher fiber and digest them more slowly if you choose to eat more complex carbs like whole grains along with a calorie deficit. This doesn’t only keep you satisfied, but it also makes them more filling.
A study in the year 2020 confirmed that for losing weight in older populations only a very low carbohydrate diet was beneficial.
Another research equally suggests that appetite can be reduced by a low carb diet, which could lead to the consumption of fewer calories without feeling hungry or thinking about it.
You should bear in mind that research is still being done to ascertain the long-term effects of a low carb diet. Also, adhering to a low carb diet can be quite difficult, and maintaining a healthy weight might prove unsuccessful because it could lead to yo-yo dieting.
You might be forced to adopt a different method because of the potential downsides of a low carb diet. Also, hen you have diets with reduced calorie it can cause weight loss and maintaining it for longer time periods might be easier.
A study in 2019 correlated high whole grain with lower body mass index (BMI) which could be good news for anyone who wants to opt for a diet that is focused instead on whole grains over refined carbs.
Consult with your doctor for recommendations on the best way to determine how you can lose weight.
In summary, you can lose weight, lower your insulin levels, and even help curb your appetite when you reduce sugars and starches, or carbs, from your diet.
No one yet knows what the long-term effects of a low carb diet are. What could be more sustainable is a reduced calorie diet.