How can I lose weight fast?
The truth...
Weight loss is easy.
Everyone wants you to think it is hard…even YOU.
Weight loss is even easier the fatter you are… Yes, the more weight you have to lose, the easier it is.
If you stick with a structured plan, you will lose wight. Your body hates being at sub-optimal performance and is always trying to repair itself. From fibroblasts which run around the body maintaining our connective tissue cells by producing collagen, to macrophages which run around eating dead cells, debris, and pathogens to stem cells which have the ability to differentiate into different cell types and are involved in tissue repair and regeneration, the human body is a sophisticated machine designed for high performance – given it’s environment is not toxic.
The key to effective and sustainable weight loss, is losing it and then KEEPING it off. This can be much more difficult than losing weight fast.
What is the best diet for weight loss?
The best diet for weight loss depends on your body and your own goals. Some would argue that there is not a best diet and it is best to focus on consistent, healthy eating that nourishes your body.
You can read more about each diet in the Skinnyopedia by searching for the diet individually.
Some popular and evidence-based approaches include:
Water fasting
What do you eat – Nothing. You only drink water. Water fasting is arguably the most extreme “diet” by some, but by others it is acknowledged as an evidence-based detoxification method for a short period of time.
Downside – Bad breath. Fatigue +++ and nausea. Re-bound hunger can be problematic if proper post fasting protocols are not followed.
Upside – No food prep. Hunger goes away usually after 3 days. Mental clarity and spiritual experiences have also been described.
Mediterranean Diet
What do you eat – Whole foods. This diet emphasizes whole foods, such as fruits, vegetables, legumes, whole grains, lean proteins (like fish and poultry), and healthy fats (such as olive oil and nuts).
Downside – Food prep.
Upside – Balanced diet of whole foods.
Vegan or Plant-Based Diet
What do you eat – Foods that are derived from plant based ingredients and if you vegan, this includes foods that have not involved any animal cruelty.
Downside – Food prep. Can be limiting with food options. Often higher carb options are chosen as protein options are more limited with meat, fish and standard dairy being removed.
Upside – Feels good to choose foods where you know no harm has come to another living creature.
Low Carb Diet
What do you eat – You reduce your carbohydrate intake, particularly refined carbs and sugars.
Low-carb diets typically increase protein and healthy fat consumption.
Downside – Food prep. Carb cravings eventually go.
Upside – Can be cravings if you are withdrawing from carbs.
What is the key to effective and sustainable weight loss?
Achieving effective and sustainable weight loss involves embracing the new you.
Can you look yourself in the mirror, deep in your eyes and say, “I love you, you sexy little thing.” You should try it – well before you reach your goal.
A comprehensive approach combining healthy eating habits, regular physical activity, and lifestyle modifications is needed to keep weight off. Here is a guide to help you on your weight loss journey:
Set Realistic Goals: Start by setting realistic and achievable goals for your weight loss journey. Aim for gradual and steady weight loss, typically 1-2 pounds per week or 0.5-1kg per week, as this approach is more sustainable and healthier in the long term.
Adopt a Balanced and Nutritious Diet: Focus on consuming a balanced and nutritious diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid or limit processed foods, sugary beverages, and unhealthy fats. Portion control is essential, so pay attention to portion sizes and listen to your body’s hunger and fullness cues.
Practice Mindful Eating: Mindful eating involves being present and aware of your eating habits. Slow down while eating, savor the flavors, and pay attention to your body’s hunger and fullness signals. This approach can help prevent overeating and promote healthier food choices.
Stay Hydrated: Drinking an adequate amount of water throughout the day is important for overall health and weight management. Water helps with digestion, reduces cravings, and can be a healthier alternative to sugary beverages.
Engage in Regular Physical Activity: Incorporate regular physical activity into your routine. Aim for a combination of aerobic exercises (such as brisk walking, jogging, or cycling) and strength training exercises (like weightlifting or body weight exercises). Find activities you enjoy to increase adherence and make it a sustainable habit.
Prioritize Sleep: Sufficient sleep is crucial for weight management. Aim for 7-9 hours of quality sleep each night. Lack of sleep can disrupt hunger and fullness hormones, leading to increased cravings and overeating.
Manage Stress: Chronic stress can contribute to weight gain and hinder weight loss efforts. Find healthy ways to manage stress, such as engaging in relaxation techniques (e.g., deep breathing, meditation, yoga), spending time with loved ones, or pursuing hobbies you enjoy.
Seek Support: Enlist support from friends, family, or a support group to help you stay motivated and accountable. Consider working with a registered dietitian or a healthcare professional who can provide personalized guidance and support.
Track Progress: Keep track of your progress to stay motivated. This can include regularly weighing yourself, taking body measurements, or journaling your food intake and physical activity. However, focus on overall well-being and how you feel rather than solely relying on the number on the scale.
Be Patient and Kind to Yourself: Remember that sustainable weight loss takes time and effort. Be patient with yourself, celebrate small victories, and practice self-compassion. Avoid extreme or crash diets, as they are generally not sustainable and can have negative health effects.
