There are many reasons why people want to lose weight, and many of them fall victim to fad diets that promise quick results. While it’s possible to speed up your weight loss efforts, it’s important to realize that doing so quickly can backfire.
Safe, effective, and sustainable weight loss is more about the process than the finish line with an impending deadline, like so many other aspects of life. For tips from experts on how to lose weight and stay effective, continue reading the article ” Fastest Way To Lose Weight: 10 Best Scientific Methods” that Newllifez.com provides you below.
- Why Fast Weight Loss Is Not Good For Health?
- Fastest Way To Lose Weight: 10 Safe And Effective Methods
- 1. Change Your Lifestyle And Behavior
- 2. Concentrate On The First 5 Percent Or 10 Percent
- 3. Limit Your Consumption Of Highly Processed Carbohydrates And Sugars
- 4. Add More Vegetables And Fruits
- 5. Increase Protein For Your Body
- 6. Provide More Water For Your Body
- 7. Eat Healthy Breakfast Regularly
- 8. Be Active
- 9. Do Muscle Building Exercise
- 10. Avoid Overdoing
Why Fast Weight Loss Is Not Good For Health?
While the “lost 5 kg in a week” diet myth is tempting, there are several reasons why rapid weight loss could be counterproductive to your best weight loss efforts.
First of all, people who lose weight quickly, especially following fad diets or fast weight loss diets, often cannot maintain the weight they have lost because their weight loss process often takes a lot of water and muscle mass than fat mass.
According to Connie Bennett, certified health coach and author of Sugar Shock and Beyond Sugar Shock, “maintaining lean muscle is so important during weight loss because it plays an important role in metabolism. metabolism. Muscle increases calorie consumption. However, when you lose weight too quickly, your body starts burning calories more slowly and you start to lose muscle.
Rapid weight loss is even more difficult to maintain because it often leads to increased appetite and a slowdown in metabolism. According to research in the journal Obesity, for every pound we lose, our bodies ask us to eat 100 extra calories per day.
Outdated fad diets also sometimes lead to vitamin deficiencies. According to registered dietitian Ellen Albertson, Ph.D., author of the book Rock Your Midlife, “Fast weight loss — especially when you’re restricting carbs —It is frequently all about water loss in your body.” Furthermore, because muscle mass is metabolically active, the body can use it as fuel if daily calorie intake is kept to a minimum, further slowing metabolism.
Bottom line: The best course of action is to lose weight responsibly. Experts generally recommend losing between half a pound and two pounds per week as a safe rate. Here are some tried and true strategies to lose weight and keep it off forever with that goal.
Fastest Way To Lose Weight: 10 Safe And Effective Methods
1. Change Your Lifestyle And Behavior
The first fastest way to lo lose weight is to change your lifestyle and behavior.
Albertson advises against using the word “diet” when attempting to lose weight. When you’re attempting to lose weight, you don’t want to be continuously thinking about food because dieting can be unpleasant and make you hungry. Instead, she advises prioritizing taking care of your body and viewing weight loss as a component of becoming healthier.
According to Albertson, “Weight loss is difficult, and you don’t completely control the number on the scale, but you do have control over what you eat, how much you walk, and other things that affect weight, including stress and sleep.” She advises creating SMART objectives for oneself, which are defined as being specific, measurable, achievable, relevant, and time-sensitive.
2. Concentrate On The First 5 Percent Or 10 Percent
Another way of fastest way to lose weight is to set smaller goals than the actual goal you want.
Consider the possible health benefits of even a modest weight loss than your goal of losing 25 pounds and overwhelm yourself with what seems like a big deal. impossible goal.
Set more manageable goals, advises Bennett, “Losing just 5% to 10% of your total body weight (TBW) can have a significant positive impact on your health and reduce your risk of diseases like type 2 diabetes, stroke, cardiovascular disease, and some types of cancer”
3. Limit Your Consumption Of Highly Processed Carbohydrates And Sugars
What you consume is crucial for weight loss, according to research published in the Journal of the American Medical Association. If you up your food quality intake, the pounds will come off more quickly.
Getting less sugar and quickly digested carbohydrates into your diet is one of the best methods to lose weight, according to Bennett. You should avoid or significantly reduce your consumption of items with a high glycemic index, such as sugary snacks, processed carbohydrates, and soft drinks. You’ll lose weight more quickly if you avoid or consume less of foods like French fries, chips, and crackers.
4. Add More Vegetables And Fruits
This is not only the fastest way to lose weight but also this is the perfect way to improve your skin.
Natural foods that are low in fat and low in calories include fruits and vegetables. They will keep you full for a long time without making you gain weight. They are also a good source of fiber, vitamins, and minerals, all of which are important nutrients. Certain vitamins, such as vitamin D, may aid weight loss by regulating your hormone levels.
Make a healthy smoothie for breakfast or lunch instead of reaching for celery or spinach to nibble on. Use some yogurt, this yogurt is good for the digestive system and rich in protein.
Besides, it is also very good for your skin, making your skin bright and healthy. The nutrients found in fruits and vegetables help your family fight skin problems and aging.
5. Increase Protein For Your Body
Increasing your protein intake can help reduce your hunger and prevent muscle loss.
“Eating 25 to 30 grams of protein every meal—two scoops of protein powder or 4 ounces of chicken breast—can enhance hunger control and weight management,” adds Dr. Albertson. “The best way to achieve it is to have one serving of high-quality protein at each meal.”
According to Albertson, women over the age of 50 require much more protein (1 to 1.5 grams per kilogram of body weight every day) than males and younger women (who require 8 g of protein per kilogram of body weight on a daily basis). “Women require more protein beyond 50,” she writes, “particularly as they approach menopause because estrogen reductions result in a loss of skeletal muscle mass, strength, and regenerative capacity.”
6. Provide More Water For Your Body
Besides the 5th method, this is also the fastest way to lose weight which doesn’t make you feel tired and is good for your skin.
According to research, drinking more water is associated with weight loss regardless of diet and exercise. Consuming water can help promote satiety and suppress cravings for sugar and food. Lipolysis, the mechanism by which the body burns fat for energy, also requires water.
Celebrity trainer Jordan Morello, who works for fitness platform Sweat Factor, says: “For a minimum water guideline, I recommend following the 8 x 8 – 8 ounces rule of water eight times. during the day”My customers are frequently surprised when they adopt this (rule) into their routine since this simple act can curb cravings and keep you satisfied all day.”
In addition, drinking a lot of water also helps the skin not to dry out, making the skin plump and healthy. Water is also essential for the detoxification process of the skin.
Is there another water-drinking trick? Before each meal, drink two glasses of water. According to studies, this simple act can also help with weight loss.
7. Eat Healthy Breakfast Regularly
This is the way that people often don’t consider but it is another fastest way to lose weight.
If you’re attempting to lose weight, skimping on breakfast is not a good idea. Research shows that skipping breakfast is linked to being overweight or obese.
Furthermore, according to a study published in the Proceedings of the Nutrition Society, those who do not have breakfast have inferior overall diet quality and are deficient in minerals such as vitamin D, calcium, and iron.
However, not just any breakfast will suffice. “You want a well-rounded, blood-sugar-balanced first meal of the day with adequate protein, healthy fats, and what I call quality carbs like fresh berries to think more clearly, perform more effectively, and be in better moods,” adds Bennett.
8. Be Active
The fastest way to lose weight but it is very simple is to increase your non-exercise activity thermogenesis (NEAT)—the energy expended for all activities other than eating, sleeping, and exercising. Carrying your groceries instead of pushing a cart, parking farther away from the mall’s entrance, taking the stairs instead of the elevator, and even tapping your toe can result in hundreds of extra calories burned.
Alternatively, try standing more than sitting. According to studies, simply switching from sitting to standing results in a higher daily energy expenditure, which directly translates into more calories burned and, ultimately, pounds lost.
9. Do Muscle Building Exercise
Fat burns fewer calories than muscle. So, how do you get muscle? Strengthening exercises.
Including resistance training in your weight reduction strategy is a good idea not only for the calories you’ll burn while exercising but also for the “afterburn effect.”
EPOC, or excess post-exercise oxygen consumption, measures how long oxygen uptake is elevated after exercise to aid muscle recovery. This increase in metabolism occurs both during and after strength training sessions.
And the more muscle you gain, the greater your resting metabolic rate (RMR). Your RMR is the number of calories your body needs to function at rest. The higher your RMR, the more you can consume without gaining weight.
“While aerobic activity is commonly emphasized, strength training is crucial for losing weight and maintaining weight loss, especially after the age of 50, because muscle mass—which burns calories—declines at a rate of one percent every decade 1% to 2% each year,” Albertson adds.”Strength training can aid to postpone muscle mass loss.”
10. Avoid Overdoing
When it comes to the fastest way to lose weight, cutting calories too suddenly or exercising consistently can backfire. Most people believe that the fastest way to lose weight is that it requires drastic efforts, but giving yourself more recovery time is more beneficial.
Certified personal trainer Rob Darnbrough, CEO and co-founder of Smart Balance Methods in California, says, “Many people will double their stressors (i.e. the catabolic phase). that they’re doing when they’re frustrated that they’re not losing weight. . “For example, they’ll run more miles, double their time at the gym, and/or eat less food.” However, all the desired results from the aforementioned actions occur during the anabolic recovery phase. ”
Darnbrough argues that during the anabolic phase, the body gains muscle mass and decreases fat mass while recovering from the stressor. So, instead of pushing yourself to the limit that leads to overtraining and poor results, invest as much energy in relaxation and nutrition as you would in training. “For lasting results, try to balance the ratio of stress to recovery,” advises Darnbrough.
Losing weight is a long and arduous process. This process requires determination and perseverance. Nowadays, when talking about the fastest way to lose weight, you can find a lot of different ways, but most of them are not effective in the long term and are not safe for your health. Hopefully, through the article “Fastest Way To Lose Weight: 10 Best Scientific Methods” you will find fast weight loss methods that are right for you, especially, they are safe and good for your health.