The fastest way to lose weight

What is the fastest way to lose weight?

My question is, how fast you want to lose weight—convinced by the advertisements of different weight loss supplements and therapies?

Yes, they are sometimes helpful. But not as fast as they say.

Otherwise, product quality is an important factor. Most governments don’t regulate them as food supplement companies manufacture them and don't label them as weight-losing medication.

Don’t be mad. There is no single fastest way to lose weight. If you work hard, you can lose around 6-8 pounds in a month. Don’t even think to lose your weight more than 5-6 pounds in a week or two. It may cause damage to your health.

Let’s rephrase the headline.

We will try to learn the fastest ways to lose weight in a healthy way, not the quickest way.

To lose weight as fast as possible, you must keep in mind that a proper diet and planned calorie expenditure by exercise are the key factors.

Diet plan for fast weight loss:

Take low sugar and carbohydrate:

Carbohydrates are essential to maintain our normal metabolism. But we usually take 3-4 times extra from our daily requirement, which is 400mg for an adult sedentary worker.

Try to avoid sugary drinks and reduce your intake of high-carb-containing foods. Sugar is a form of carbohydrate.

One of the effects of a carbohydrate-rich diet is it stimulates insulin hormone synthesis. This hormone is necessary for blood sugar level maintenance and is an important hormone that causes fat storage in our body.

Another effect of insulin is it causes hunger by lowering blood sugar levels.

It will not lower your weight within a week. But it is necessary for your weight loss. A study shows that a low-carb diet has significant effects on losing weight in obese women.

A low-carb diet also helps to reduce the retention of sodium from your kidney by inhibiting insulin and causing increased urination. That means you will lose some pounds of fluid from your body and reduce your weight.

So, reduce the carbs intake, which will lower your insulin level in the blood, and you will start to eat fewer calories automatically. You will not face hunger repeatedly and lose some weight. (http://www.ncbi.nlm.nih.gov/pubmed/17228046)

Eat protein and fat accordingly:

You need protein and fat for your proper metabolism. Don’t avoid fat strictly. An adult sedentary worker daily needs around 100 mg of protein containing all essential amino acids and 60-100 mg of fat containing all essential fatty acids.

If you want to lose weight, you need to cut some amount. Don’t cut a large number of calories at first. It is better to cut around 500 kilocalories from your daily requirement.

Eat vegetables and fruits and drink plenty:

Vegetables are a good source of vitamins and minerals. They are high-fibre-containing food. They help you to feel full for a long time and inhibit your hunger centre.

Drink plenty of water. If you don’t like the water, you can drink sugarless flavoured drinks. It will help you to maintain your metabolism and reduce your fat.

So, you don’t have to fear natural fats found in Coconut Oil, Butter, Olive Oil, Lard, Tallow etc. A study shows that saturated fat does not increase your cardiovascular risks.

If you think your vegetables and fruits are not sufficient for your micronutrient requirement, you should take them as multivitamins and multi-mineral supplements. Otherwise, your body metabolism will be impaired, and your increased workout plan may affect your health badly.

For a proper diet, you have to take all types of food but in a reduced amount. You will lose 1-2 pounds in a week if you intake 500 kilocalories less than your daily requirement.

For example, if you take 1050 - 1200 kilocalories a day and exercise for one hour per day, you could lose 3-5 pounds in the first week. But it can be harmful. Because your daily requirement is about 2200-2400 kilocalories and you are habituated to intake more than 5000 kilocalories. So, rapid reduction of calorie intake will be dangerous for your health.

Take a day off every week

Take only 4500 kilocalories for females and 600 kilocalories for males a day every week. Saturday is the preferred day. This controlled fasting causes the burning of your stored fat and stored carbohydrates. It also increases thyroid function and increases your metabolic rate.

Continue your regular activities and exercises during the fasting day. Otherwise, calorie requirements and expenditure both will be reduced and the net result will be zero.

Exercises for fast weight loss

As many hours you will exercise, you will lose some calories. But daily, 30-40 minutes of Cardio exercise is enough for your weight loss.

You don’t need heavy exercise. Just try brisk walking and jogging for 30 minutes. It’s better if you can do one hour.

Don’t do vigorous exercises to lose weight rapidly.

Change lifestyle to reduce weight

Sleep well:

Try to sleep at least 7-8 hours daily. Otherwise, you will suffer from stress and anxiety, which will lead you to synthesise the stress hormone cortisol, and you will gain weight.

Be active in the office and at home:

Try to participate in home activities and be more active in your office. Your goal will be to lose some calories in any possible way.

Avoid social overeating:

Don’t eat or drink repeated snacks or sugary beverages and fruit juices during gossip hours. They will provide you with unnecessary extra calories without your concern.

Don’t eat any meal with the excess amount of food that you are planned. A social occasion may offer you delicious foods, and you will dribble by seeing them. Gain control over your appetite.

Get rid of stress:

Stress control is necessary to avoid weight gain. Stress is a stimulator to the synthesis of cortisol hormone. Increased cortisol levels in the blood may increase your weight. You can try meditation or yoga to reduce your stress and anxiety.

Take the help of a calorie counter

Though it is not necessary, it is a beneficial tool to calculate your actual calorie need according to your age, sex, height, weight and activities. You can set a goal by it. It will also help you to calculate your daily intake and remind you about your plan. A good calorie counter may be able to calculate your calorie expenditure by exercise.

You can find many mobile apps as well as an online calorie counter as your guide.

The main theme of rapid weight loss is dieting properly with exercise. Some lifestyle modification is needed. Some drugs like beta HCG can be taken. But consultation with your physician is necessary. Weight loss supplements are helpful if they ensure their quality. A calorie counter app may guide you through calculating your progression.

So, try all these ways to lose weight fast. Maintain it regularly. Otherwise, you can’t reach your goal.

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Dr. Hasan Ebna Amin

The fastest way to lose weight