There are many types of diets, meal plans, and supplements present in the market that claim to make sure to lose weight fast, but most of them have no scientific evidence.
These strategies can cause problems also, so you have to make sure that you are using the right strategy, meal plan, or supplements to lose weight in the safest way. Some of the strategies that are proven by scientists are discussed in this article.
The strategies include calorie counting, reducing carbs, exercising, physical activities, and intermittent fasting.
How to lose weight fast?
You can lose 6 to 10 pounds of weight in one week after following the diet plan, and then if you stick to the diet plan, then you can lose weight consistently. In the first week of losing weight, you will lose fat and water.
If you are starting the diet plan for the first time, then you can lose weight fast because the more obese you are, the more weight you can lose fast. Losing one- or two-pounds weekly is a safe amount.
If you want to lose more pounds, then you should consult a nutritionist or doctor for a better diet plan and a safe level of reduction of calories. With losing weight, a carb-free or low carb diet will help you to improve your overall health in an effective manner. Low carb diet can improve:
- Blood sugar levels
- Triglyceride levels
- Reduce LDL (bad cholesterol) levels
- Improve Blood pressure
Proven ways of losing weight fast
The scientific ways of losing weight in the safest way are:
1. Intermittent fasting
Intermittent fasting is a method of dieting which includes short-term facts and eating meals in short intervals during the whole day. According to studies, intermittent fasting continues for up to 24 weeks, and then it led to weight loss.
The methods of intermittent fasting include:
· ADF (Alternate days fasting)
It means that fasting on alternate days and eating normally on other days will help in losing weight. Only 25% of energy is needed on fasting days.
· 5:2 diet
It means that fasting two days a week and eating normal meals on the rest of 5 days, and burn at least 600-700 calories on fasting days.
· 16/8 method
This method means that fasting 16 hours a day and eating the rest of 8 hours in a day. People can choose any of the 8 hours in a day, like 8 hours at noon. According to studies, people who follow this method can lose calories and weight easily.
This intermittent eating will help you to restrict yourself from binge and overeating.
2. Tracking diet and exercise regularly
If a person wants to lose weight fast, then they should be aware of everything about their eating style and lifestyle and their habits. The effective way of doing this thing that they can write down every item they consume and keep track of calories in a food journal.
According to research, scientists found that billions of people download health apps in 2017. All the apps were related to diet, weight loss, and physical activities.
According to studies, tracking the record of physical activities and dieting will help you to lose weight in an effective way. There is a positive correlation between monitoring calorie intake and weight loss, and physical activities. You can use a pedometer also to measure your weight loss.
3. Eating Mindfully
Eating mindfully is a great thing to know what you are eating and whether it is healthy or not. People can enjoy the food and lose weight at the same time by eating mindfully.
Nowadays, because of busy schedules, people do not notice what they are eating and how they are eating. They usually eat while running or driving the car or while doing the work on desks and beds. Only some of the people take care of these things in their busy life.
Tips for eating mindfully are:
· Sitting down to eat:
You should be sitting while eating and give attention to food only and enjoy the food.
Avoid any distractions while eating, like watching TV or using a phone or laptop.
· Eating slowly
You should chew properly every bite and take time to savor the food. This method helps you to lose weight fast and safely because in slowly eating brain of the person recognize the signals and also prevent you from overeating.
· Food choices
Choose your food properly, which is full of essential nutrients and vitamins like fruits and vegetables.
4. Protein in Breakfast
Protein is used to regulate the appetite hormones and helps you to prevent overeating and to feel full. It will reduce the production of a hormone that is involved in hunger known as ghrelin, and it increases the production of satiety hormones known as GLP-1, YY, and cholecystokinin.
According to research, adults have effects of hormones when they have a high protein breakfast. High protein breakfast includes quinoa, chia seed pudding, nut, and seed butter, eggs, and sardines.
5. Reduce sugars and carbohydrates
Nowadays, diets are high in sugars and refined carbohydrates, and ultimately these kinds of diets led to obesity and heart-related diseases. Sugar is also present in beverages.
Carbohydrates are present in large amount in processed, and junk foods, and processed food also do not have any fiber and proteins. Foods like rice, wheat, and bread are easily digestible, and then these are converted into glucose in the body.
More glucose enters the blood and regulates the insulin hormone, which produces the fat in tissues and causes weight gain. People should replace refined carbohydrates and processed foods with healthy foods like;
- Fruits, seeds, and nuts instead of snacks
- Whole grain rice instead of bread and pasta
- Water instead of beverages
- Herbal teas instead of sugar tea or soda
6. Fiber in diet
Adding fiber to the diet will increase the feeling of fullness, and it prevents you from binge and overeating. It promotes weight loss. The foods that are rich in fiber are:
- Fruits and vegetables
- Beans, peas, pulses, nuts, and seeds
- Whole grain cereals, pasta, barley, rye, and oats.
7. Balancing of bacteria of the gut
According to research, there is an essential role of gut bacteria in weight loss. The bacteria of the human gut consist of many essential microorganisms and 37 trillion bacteria. Every human being has different microbes and gut bacteria.
Some of the bacteria increase your energy that you get from food and work as a fuel for you.
The food that increases the number of good bacteria is:
· Different types of plant-based foods
Adding different fruits, vegetables, and grains to your meal can increase the amount of fiber and different types of essential bacteria in your body. According to research, people who eat vegetables and fruits in other plant-based foods increase the chances of weight loss.
· Fermented foods
Fermented foods promote the functions of good bacteria in the gut and inhibit the growth of bad bacteria. Foods like yogurt, tempeh, kimchi, and sauerkraut are good sources of probiotics; they increase the number of good bacteria in the gut.
According to research and studies, researchers found that kimchi has anti-obesity properties. Kefir is used to promote weight loss for women who are obese.
· Prebiotic foods
Foods that contain prebiotics stimulate the growth and activity of essential bacteria in the gut and promote weight loss. Prebiotics at present in many vegetables and fruits like onion, leeks, garlic, chicory root, avocado, and asparagus. Prebiotics are also present in oats, barley, and grains.
8. Good sleep
According to research and studies, people who get at least 5 to 6 hours of sleep at night have fewer chances of getting obese. Researchers say that poor quality sleep or insufficient sleep can slow down the process of breaking down calories and fat into energy; this process is known as metabolism.
If the metabolism of the body is not working properly or slowly, then the unused energy can convert into fat, and you will become obese. Poor quality sleep can increase insulin and cortisol production, which promotes gain in weight.
If a person gets proper sleep, then there is the production of appetite-controlling hormones like ghrelin and leptin. These hormones send the signals of fullness to the brain.
9. Managing stress levels
Stress releases the cortisol and adrenaline hormones, which causes appetite and the body’s other responses like fight or flight.
For people who are under continuous stress and anxiety or depression, their cortisol hormones remain in the bloodstream for a longer time, which increases their appetite, and they do overeat.
Methods to manage stress and reduce depression are:
- Yoga and meditation or Tai chi
- Relaxation and breathing
- Physical activities and outdoor activities like walking or running
- Gardening or other hobbies
Conclusion: Final Verdict
You should remember that you cannot lose weight in few days, but it takes time if you want effective results by following the safest ways. The best method to lose weight is a balanced diet and healthy eating.
You should include portions of vegetables and fruits with high proteins and whole grains and nuts in your meals. Doing physical activity or exercise daily for 30 minutes will be beneficial for you.