Losing Weight Explained

For those unsatisfied with their body shape and size while the bathroom scales tell their honest story, losing weight, explained concisely here, is a given.

There are safe as well as unsafe ways to lose weight, but as long as your doctor approves of your chosen solution, you should meet your demons head on and go for it!

For long-term success, a steady weight loss of 1-2lbs per week is recommended by most health experts.

Safe Weight Loss

losing weightYou can safely lose a little more than that in the first week or two, depending on your starting weight and the state of your health, but after, you should settle down to a slow and steady rate of weight loss.

There are many tailored eating plans to choose from, although some of themcan leave you feeling hungry and unsatisfied. This is often the main reasons people find it difficult to adhere to a healthier diet program.

Dieting

This effect is not common for all diets. Some home delivery diets have fairly robust structured plans to help most people to at least jump start their slimming strategy.

For example, the likes of Jenny Craig, Medifast and Nutrisystem cost between $10-$16 per day when coupled with whatever discount plan they have active at any given time. This makes them affordable as well as convenient for busy people who lack any spare time to devote to a traditional diet.

Weight loss is possible with low carb diets, whole foods, and lower calorie diets. They are easier to follow than other diets, but not always as successful.

These are some healthy ways to lose weight, with potentially lower carbs.

Three Simple Steps to Lose Weight Quickly

1. Reduce Refined Carbohydrates

You can lose weight quickly by cutting down on sugars, starches, and carbohydrates. You can do this by following a low-carb eating plan, or by replacing refined carbs with whole grains.

This will reduce your appetite and cause you to eat fewer calories.

Low carb and low Glycemic Index eating plans will allow you to burn stored fat instead of eating carbs.

You'll be able to digest complex carbs more slowly if you eat whole grains and calorie-dense foods. You'll feel fuller and more satisfied, even when observing portion control.

Research suggests that low-carb diets can help reduce appetite. This may result in eating fewer calories and feeling fuller after meals, thereby avoiding the temptation to eat snacks between meals.

A lower calorie diet can lead to weight loss and it is easier to sustain for longer periods.

A 2019 study found that whole grain intake is associated with lower body mass (BMI) if you choose a diet that focuses on whole grains instead of refined carbs.

Consult your doctor to determine the best way to lose weight.

2. Consume Protein, Fat, as well as Vegetables

Every meal should contain a protein source, a fat source, some vegetables and a small amount of complex carbohydrates (ie whole grains) but this is optional.

Protein

It is important to eat the recommended amount of protein in order to maintain your health and muscle mass, while also losing weight.

There is evidence to suggest that adequate protein intake may be beneficial to cardiometabolic risk factors, appetite and body weight.

Supplements of protein are also beneficial:

These are healthy protein sources:

Low-carb and Leafy Green Vegetables

You don't have to be afraid of adding leafy green vegetables to your plate. These vegetables are full of nutrients and can be eaten in large quantities without consuming a lot of calories or carbs.

For low-carb or low-calorie eating plans (including the vegetarian plan), you can include vegetables:

Healthy Fats

Do not be afraid to eat fats that are regarded as healthy.

No matter what type of eating plan you follow, your body still needs healthy fats. These include avocado oil and olive oil, which are excellent choices to include in your diet.

Butter and coconut oil are high in saturated fat so they should only be used sparingly.

Avoid trans fats and hydrogenated oils found in processed foods. Always read the label!

3. Exercise Regularly

While exercise is not necessary to lose weight quickly, it can be a great way to do so. There are many benefits to lifting weights.

Lifting weights will help you burn lots of calories, and it will also prevent your metabolism slowing down. This is a common and desirable side effect when losing weight.

Your doctor should also be informed about any exercise plans.

You can lose weight and improve your health by doing cardio exercises such as running, walking, biking, cycling or running, while recent research has found that doing high impact interval training (HIIT) can be very helpful in gaining strength while forcing the body to burn more stored fat for fuel, resulting in more sustainable weight reduction.

Summary

Eating a healthy, wholesome and balanced diet low in carbs and added sugars plus getting adequate daily exercise can go a long way to help a person to lose weight.

The aim is to achieve weight loss safely and gradually, rather than quickly. This will ensure better weight management for the long term.

Choose what's sustainable for you.


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