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Losing weight is a combination of the right diet and exercise, as well as patience and dedication. For some, it can be a slow and gradual process. But some people always want to know how to lose weight fast in a healthy way.
Health Shots got in touch with Garima Goyal, dietician and Wanitha Ashok, fitness coach and Fit India Ambassador, to give expert tips on reducing weight through a healthy routine. However, before we tell you how to shed extra kilos, here are a few things need to be remembered first.
Well, while you may want to lose a lot of weight, and really quickly, it’s important to remember that you need to be healthy as well. “Ideally, losing about half a kg per week is the right pace. With this speed, one loses around 2 to 3 kgs per month. The loss of 500g is brought out by going into calorie deficit,” says Goyal, who works with clients in determining their actual requirements and the modifications to be the size they want to be.
This diet needs to go hand-in-hand in workout for the weight loss to sustain, says Ashok. “There is nothing such as quick weight loss. Calorie deficit and calorie expenditure are equal to weight loss. Weight loss is 70 percent diet and 30 percent exercise and movement. They both go hand in glove. Remember, we can lose weight minus exercise too. But weight loss via calorie deficit only is not advisable. We were meant to move and exercise, and therefore it should become an integral part of our lifestyle. An exercise regime should consist of cardio, strength training and flexibility exercises. Exercise has many physiological benefits and speeds up the weight loss process due to increased metabolism,” she says.
Instead of skipping breakfast or any meals to lose weight, make them more protein-packed. A protein-rich meal keeps you full for a long time and prevents overeating. This also helps in preventing muscle loss if you are in a calorie deficit.
Start doing ‘meal prep as staying ahead and planning keeps you away from unwanted binge eating. By meal prepping you can save a lot of time and a saviour in your weight loss journey.
Ensure adequate probiotics in your diet. This also helps in strengthening immunity. A balanced gut microbiome can enhance metabolism and reduce inflammation, contributing to improved weight management.
Manage your appetite regulatory hormones – leptin and ghrelin. For this, you need to keep a track on your sugary foods, fried foods consumption. Following this will keep your hunger and satiety cues on par.
Always choose nutrient-dense over calorie-dense. This includes your fruits, vegetables, good amount of dhal, and cereals in your everyday diet.
You can go for natural sweeteners such as banana dates and dried fruits. Also, focus on consuming complex carbohydrates, fiber-rich foods, and protein to help stabilize blood sugar levels and reduce cravings.
See what you are eating and eat that slowly. You need to be able to recognise when your body says its full. Using smaller plates also helps in this.
Starting to have an early dinner can support weight loss by allowing your body more time to digest and metabolise food before bedtime, preventing the storage of excess calories as fat.
Also Read: 5 reasons to eat an early dinner before 7 PM every day
Simple actions like taking the stairs, standing at your desk, or walking during phone calls can add up over time, helping to create a calorie deficit. Non-Exercise Activity Thermogenesis (NEAT) is particularly beneficial for those who have sedentary jobs and can be an effective way to boost energy expenditure without structured workouts.
Avoiding inflammatory foods such as ultra-processed foods, sugary foods, trans fats, and refined carbohydrates can help you in long-term weight loss journey.
There is no easier way to stay hydrated than by drinking plenty of water throughout the day. Drink water first and if you’re still hungry nibble on some fruits or vegetables if it’s not lunch or dinner time.
Be mindful, learn to chew your food and eat slowly as this sends the message to the brain that it is full.
This is significant to lose weight quickly. Give your body a chance to burn stored fat. When you are in a calorie deficit, the body is forced to use up the stored fat as energy.
Expend 250 calories via exercise and 250 calories via deficit. That’s 500 calories burned per day in a week you will burn 3500 calories which is close to a half kg.
Combining cardio and strength training are a great way to go about your fitness journey.
Stress will not only exhaust you but can also lead to weight gain. The production of cortisol hormones which leads to unwanted emotional binging.
Getting 7 hours of quality sleep can promote weight loss and gut health, allow the body to recover rejuvenate.
Also Read: Lack of sleep can lead to hypertension: Tips to get proper sleep at night
Stay consistent and be patient; sustainable changes lead to lasting results.
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