Trying to Lose Weight? This is what you can do to Lose Weight Fast !

Trying to understand losing weight can be a challenging task if you are beginning your health journey. Perhaps, you do not know how and where to start, or you have done some research about the best diets and are now feeling overwhelmed. It is sufficient to add the keywords “how to lose weight fast” or “how many calories should I burn a day to lose weight,” and you will be bombarded with information that will probably take you a lifetime to read.

With so much information available all over, the idea to start exercising and following a diet is more challenging than the actual process itself. However, if you have decided to get healthy, lose weight, and better your body composition, then it is time for you to be clear on how you are going to accomplish this. Before you go ahead, let us make it crystal clear that this article does not include fad and crash diets, deprivation, and restrictions. So, stop thinking of the detox tea ads and stop reading up on the ‘fat burning’ supplements section on the internet sites you have come across. Let us lay down the expert science-backed guidance on how to lose weight fast and efficiently. 

First and foremost, how many pounds make up 1kg?

One kilogram (kg) is equal to 2.2 pounds (lbs). So, if you were to lose 1 kg in a week, you would be losing 4 kg (8.8 kg) in a month.

How many calories should I burn a day to lose 1kg?

Let us crunch the numbers and get into the details of what you should be doing exactly. 

Fat is generally measured in pounds, and one pound of fat is almost 3,500 calories of energy. This indicates that if you lose 1kg in a week (a sustainable and healthy amount, and it is not recommended to aim for more than this), you would be required to set up a 7,700-calorie deficit (2.2 lbs worth of fat) over one week.

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Is it possible to lose 1kg a week?

Yes, it is possible to lose 1kg in a week. However, with everyone and everybody is different, various factors are considered, such as your starting weight, nutrition, activity levels, sleep, hormonal fluctuations, and stress.

Losing 1kg in a week may not be practical for everyone, as you may not have the excess fat to lose, or you may have more to lose at first and feel like you are losing more than 1kg in a week. No matter where you start, always remember each week will be different, so worry about it.

Self-isolation during a pandemic is quite stressful and if you have had to put a pause on your healthy habits due to the lockdown, try not to stress over it. 

Essential Steps to Lose Weight

It is not recommended and, in some cases, even possible to lose weight fast. Losing weight steadily and efficiently is what one should aim for. Based on advice from experts, the three following are the steps to be followed to lose weight efficiently are:

1. Drink Water, Specifically Before Meals.

It is frequently said that drinking water helps with weight loss — and that is correct. Drinking water can boost metabolism by 24–30% over 1–1.5 hours, which helps one burn more calories.

2. Eat Eggs for Breakfast.

Eating whole eggs has all kinds of advantages, including helping you lose weight. Studies show that substituting a grain-based breakfast with eggs can help you consume fewer calories for the next 36 hours and lose more body fat and weight.

3. Drink Coffee (Preferably Black) and Green Tea

Quality coffee comprises antioxidants and can have various health benefits. Studies indicate that the caffeine in coffee can increase metabolism by 3–11%. Like coffee, green tea also has many benefits, one of them being weight loss.

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4. Try Intermittent Fasting

Intermittent fasting is a typical eating pattern in which people cycle between periods of fasting and eating. Short-term studies indicate that intermittent fasting is as effective for weight loss as continuous calorie restriction.

5. Cut Back on Refined Carbs.

One of the easiest ways to lose weight is to reduce starches, sugars, and carbohydrates. This can be achieved by following a low-carb eating diet or decreasing refined carbs and substituting them with whole grains. On reducing refined carbs, hunger levels go down, and one ends up consuming lesser calories. A low-carb eating plan burns the stored fat for energy instead of carbs.

If you choose to consume more complex carbs, such as whole grains coupled with a calorie deficit, you will benefit from a higher fiber intake and digest the carbs more slowly. This makes what you eat more filling.

Note: If you feel that the low-carb diet does not suit you, try a reduced-calorie diet that is equally beneficial and can be sustained for a longer time.

6. Use Smaller Plates. 

Using smaller plates has been shown to help some people automatically eat fewer calories.

7. Keep Healthy Food Around if You Get Hungry.

Keeping healthy food close by can prevent you from eating unhealthy foods if you are starving.

8. Eat Fat, Protein, and Vegetables

Each one of your meals should include:

• A Fat Source: Do not avoid eating fats. Your body needs healthy fats regardless of your eating plan. Avocado oil and olive oil are excellent choices to include in your diet.

• A Protein Source: Eating a recommended amount of protein is essential to maintain your health and muscle mass while trying to lose weight.

• Vegetables: Green leafy vegetables comprise essential nutrients, and you can consume large amounts of vegetables without drastically increasing carbs and calories. Vegetables such as cauliflower, broccoli, spinach, kale, tomatoes, Brussels sprouts, and lettuce are great for a low-carb eating plan. 

• Complex Carbohydrates: Include a small portion of complex carbohydrates such as whole grains.

9. Get Good Sleep.

Sleep is quite underrated but is just as important as exercising and eating healthy. Studies indicate that poor sleep is one of the most vital risk factors for obesity, as it is linked to a 55% increased risk of obesity in adults and 89% in children.

10. Move Your Body

While exercise is not mandatory to lose weight, it can enable you to lose weight more quickly. Lifting weights has particularly great benefits. Lifting weights helps you burn many calories and prevents your metabolism from slowing down – a common side effect of losing weight. Try and go to the gym three to four times a week to lift weights. Do ensure to ask a trainer for advice if you are new to the gym. Also, make sure that your doctor is also aware of any new exercise plans.

If lifting weights is not something you can do, try some cardio workouts, such as jogging, walking, cycling, swimming, or running, which are beneficial for general health and weight loss.

11. Avoid Sugary Drinks, Including Soda and Fruit Juice.

Sugar is wrong; however, sugar in liquid form is worse. Studies indicate that calories gained from consuming liquid sugar may be the most fattening aspect of the modern diet.

12. Eat Whole, Single-Ingredient Foods (Real Food).

To be a lean and healthy person, one of the best things to do is to consume whole, single-ingredient foods. These foods are naturally filling, and it isn’t easy to gain weight if most of your diet is based on such foods.

13. Don’t Diet; instead, Eat Healthily.

Studies indicate that dieting is the main reason to gain weight. So, instead of dieting, focus on nourishing your body instead of depriving it.

14. Chew Slowly.

Your brain may take some time to register that you have had enough to eat. Some studies indicate that chewing slowly can help you consume fewer calories and increase the production of hormones connected to weight loss.

So, ladies, as explained, this is not an extremely difficult plan to follow. All you need is to put your mind to it and aim for your desired fit and healthy body.

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