There are infinite weight loss plans circulating in the web, promising dramatic results in a short space of time. And no wonder has given that the third most searched ‘how to’ term on Google is ‘how to lose weight’, it is inevitable that there are people and companies out there looking to capitalize by selling the latest quick fix. Of course, losing weight fast sounds great, but it involves hard work. While seeing a difference in your body shape early on can be motivating and satisfying, nutritionists and dietitians warn that losing weight quickly is mostly unsustainable and does not promote a long-term healthy relationship with food. Though crash diets that lack nutrients are unlikely to have a huge impact on overall physical health because they are short term, their impact on mental well being can be long-lasting. Losing weight quickly doesn’t always promote a healthy relationship with food, say dietitians.
Here are some of the common guides to help you to lose weight:
Cut down your calories regularly
It is the most crucial body factor in any weight loss plan that is to be in a calorie deficit, i.e., to eat fewer calories than required for your current body weight. Eat lesser than this every day and it is likely that you will drop weight. However, you need to do this in safely; a 500 calorie deficit on your daily needs is recommended by the BDA. You can go for using a calorie counter to find out your daily intake needs to be in a calorie deficit. It is both realistic and not bad for your health. If you knocked much more off, you would likely not have a very good time on your diet, and you also would be far more likely to break the rules. A very low-calorie diet where dieters eat just 800 calories a day is only suitable for obese adults with a BMI of 30 or over and should be clinically supervised. When following a calorie controlled diet, it is a good idea to record calories and keep an eye on your daily target.
Increase physical activity
The greater you exercise, the more energy demands you will be placed on your body. If you are in deficit of, or even slightly above your calorie needs, it is more likely you will lose weight if you exercise intensively for three or four times a week. Different kinds of exercise put different strains on the body, and it really depends on how heavy you are already as to how much you will burn through exercise. Well, the rule is as simple as that, the more intense your form of exercise, the more likely you are to burn calories faster thus the more likely you are to get into calorie deficit. The more exercise you do, the more calories you will burn
Revise carbohydrate intake
There are many restrictive diets that result in fast weight loss because of the lack of carbohydrates. It works because it is all about water weight, says Dietitian and BDA Spokesperson Chloe Miles. “When you eat carbohydrates, your body stores it as glycogen in the liver and muscle. Your muscles store approximately 500g and your liver approximately 100g and it is thought that every gram of glycogen in the human muscle is bound to 3g of water,” she says. So, cut out carbohydrates and you also deplete this store of water, thus losing weight. This is probably why some low carb dieters report 4-5lbs weight loss in just two weeks. The problem, again, is that the water and hence weight is regained as soon as you reintroduce carbs to your diet. Many restrictive diets result in fast weight loss because of the lack of carbohydrates
Have proper sleep
It is as important as your diet to get proper sleep at least for minimum eight hours and exercise regime when it comes to weight loss. In a study by the University of Leeds, 1,615 adults reported how long they slept and kept records of food intake. Indicators of overall metabolic health such as blood pressure, blood cholesterol, blood sugar, and thyroid function were monitored, as well as weight and waist circumference recorded. Those who slept for six hours or less a night had waists that were on average larger than those who slept for nine hours.