How to Lose Weight Fast
When it comes to losing weight, there is one main rule – you should be in a calorie deficit. To put it simply, you need to consume fewer calories than you burn. Doing so for a certain period of time will lead to weight loss. Generally speaking, the greater the calorie deficit, the quicker the results and lower the weight.
When viewed that way, it seems simple. In reality, this is far more complicated. First of all, calories counting can be tiresome and stressful. It requires precision and consistency. Second, the extreme calorie restriction can be unhealthful, especially if most of your daily calories are from nutrient-poor food sources. Last but not least, eating too little is not something that you can do for a long time.
If you want to lose weight healthily, it is essential that you achieve balance in your diet, your exercise, and other aspects of your lifestyle. Additionally, you may opt for cosmetic procedures that may help you attain a better figure. They can be a great solution, especially if you are just a few pounds away from the body of your dreams.
As part of this article, we’ll examine some aesthetic procedures that might help you fight excess fat. In addition, we will discuss some popular diets and give you some tips on how to lose weight more healthily.
Which aesthetic procedures can help you reduce fat?
There are various cosmetic treatments that can reduce body fat, promote weight loss as well as improve your body image. Here we will look at some of them.
BodyCurve Cryosculpt from Shens Therapeutics is a non-invasive procedure designed to remove stubborn fat in specific areas of the body. It uses a cold temperature to “freeze” the fat cells without damaging the skin near them. With this technology, you can treat nearly any part of your body with bulges of fat – love handles, inner and outer thighs, arms, etc.
BodyCurve Cryosculpt usually begins to produce results after two to three weeks. In any case, you will continue to see improvements over time, with the final results visible in 6 months following treatment.
ReduStim is a non-invasive treatment for weight loss that uses low frequency alternating biomagnetic fields to help you eliminate subcutaneous and visceral fat. What is unique about this technology is that it can help you burn around 600 calories in just 30 minutes. The majority of patients can reduce their waistline by 7 cm on average.
ReduStim has been proven to provide lasting, visible results without causing any side effects. It also has some additional health benefits, including improving metabolic liver parameters such as transaminases.
Compared to other treatments, ReduStim is able to effectively reduce visceral fat without any forms of side effects or any metabolic constraints. Reducing visceral fat lowers the overall risk of type 2 diabetes, insulin resistance, heart disease, and other threatening medical conditions.
Medical Indiba BodySlim System
Medical Indiba BodySlim System is a treatment that uses radiofrequency energy to contour and reshape the body. This procedure can effectively reduce visceral fat and subcutaneous fat. In addition, it can visibly tighten and smooth your skin. The best part is that it improves blood flow and oxygenation at a cellular level, preventing fat build-up afterwards.
The procedure is non-invasive, painless and does not require downtime.
Rear Lift is another body contouring technology that uses radiofrequency energy to melt unwanted body fat. Specially designed to target the bottom area, the treatment provides a lifting and tightening effect.
The Rear Lift procedure is non-invasive and does not require any downtime. Results can be seen immediately after the first session. However, they will continue to improve over the next few weeks.
How can you lose weight quickly and in a healthy way?
If you want to reduce your weight, you will have to make some changes to your eating and lifestyle habits. It is important to consume more protein-rich food, include healthy fats, fruits, and vegetables, and actively engage in physical activity. Good quality sleep and rest are also crucial elements. Each of these recommendations is explored below.
1. Reduce the consumption of refined carbohydrates
It is a common notion that carbs are bad for you, and eating more of them can cause you to gain weight. However, the truth is a bit different. Generally speaking, carbohydrates can be divided into two main categories – simple carbs (refined carbs), which don’t provide many nutritional benefits, and complex carbs, in which the nutrients are more complex and needed for a well-balanced diet. While simple carbs are one of the main contributors to weight gain, complex carbs can actually help you maintain a healthy weight.
In essence, simple carbs are sugars with a high-calorie count. Usually, reducing sugar intake will result in substantial weight loss. Foods and drinks rich in simple carbohydrates include various sweet desserts, pastries, candies, white flour, white bread, pizza, pasta, carbonated beverages, and soft drinks.
In contrast, complex carbs are essential for long-term health. They are also helpful in maintaining a balanced diet. There are several complex carbs food sources that you can eat without feeling guilty, including quinoa, brown rice, oats, lentils, beans, sweet potatoes, and fruits.
2. Increase your protein intake
Protein is one of the most essential macronutrients for buildng a beautiful body shape. A common misconception is that protein is only for those aiming high numbers on the scale. In reality, this is only half true. Protein eating is equally essential for both bodybuilders and people who are trying to lose weight. The only difference is in the daily dose – people in the first group will need much more than those in the second group.
With a high-protein diet, you can lose weight faster while at the same time preserving your muscle mass. Foods rich in protein don’t usually have a lot of calories (for example, 200 grams of chicken breast contains ~ 46 grams of protein, 2 grams of fat and 220 calories). Additionally, they can make you feel full for a long time. By including just 15-20 grams of lean protein in every meal, you can control your appetite, boost your metabolism, and maintain your body shape.
Some of the foods that contain a lot of protein include lean chicken, lean beef, fish, seafood, eggs, low-fat milk and cheese. Nevertheless, protein sources are not limited to those derived from animals. If you prefer plant-based meals, then you can opt for foods like tofu, chickpeas, whole grains like lentils, beans, and so on.
3. Stick to healthy fats
Fats are also commonly viewed as bad macronutrients. However, the situation is similar to that with carbs. There are “bad” fats that can destroy your healthy diet, but there are also “good” fats that will be beneficial for your long-term weight management. As such, if your goal is to reduce the number of the scale, you’ll be better off replacing the “bad” fats with “good” fats.
Okay, but which fats are bad and which are good? Fats that are considered bad are the so-called trans fats, and they are mostly found in fast and processed foods, such as french fries, pizzas, doughnuts, fried chicken, as well as pies, cookies, and pastries. “Good” fats go under the names monounsaturated and polyunsaturated fats. You can get these fats from olive oil, avocados, nuts, seeds, fish, like tuna, salmon, herring, etc.
4. Consume more fruits and vegetables
We know that you’ve probably heard that a thousand times already. But fruits and vegetables are actually your “best friends” when it comes to losing weight. The low caloric content of these foods allows you to eat more of them without exceeding your caloric needs. In addition, fruits and vegetables contain a variety of vitamins and minerals that have a lot of health benefits. These foods can easily be incorporated into your regular eating plan. For example, fruits like berries or bananas can be great additions to your high protein breakfast. In this way, you’ll start your day with a nutritious, tasty, and healthy meal. Snacking on fruit is also an excellent option. It can help satisfy your hunger throughout the day. As a way to increase your vegetable intake, always eat a salad with your main course. It will help you decrease the number of calories in your meal.
5. Be smart with your training
For weight loss to be truly successful, it is essential that you do more than just rely on a healthy eating plan. As you exercise, you burn more calories and create a hormonal environment that promotes fat burning. However, there are several types of training. Which one would most effectively help you lose fat?
In general, most people, especially women, rely on cardio to lose weight, believing that the more cardio they do, the more weight they will lose. However, this is not the most effective strategy. Cardio exercise alone will cause you to lose fat at some point, but it will also cause you to lose muscle mass. Consequently, your skin will sag, your body will look relaxed, and you will not like the result.
If you want to lose weight and build lean muscle, then it is best to include some strength training into your exercise regimen. As a result, you will burn more calories, boost your metabolism, and attain a beautiful body shape. Interval training is another type of training that is considered to be highly effective for promoting weight loss in less time. In fact, it is possible to burn more calories with 15-20 minutes of interval training than with 40-60 minutes of cardio.
6. Make sure you get a good night’s sleep
The amount and quality of sleep you get can have just as much impact on weight loss as your diet and physical activity. Your sleep habits have a big influence on the balance of the two hunger hormones – leptin and ghrelin. When you have enough sleep, your body releases more leptin, which is one of the satiety hormones, and less ghrelin, the hormone that makes you want to consume more food.
When the amount of leptin is increased, your fat cells communicate with your brain to let it know that they have enough resources, in other words, to tell it, “Stop eating!”. In the opposite direction, poor sleep will increase ghrelin production. Consequently, your brain will seek energy elsewhere. In such situations, you are more likely to crave sugary foods, which will ultimately lead to extra calories.
Further, getting enough rest reduces the levels of adrenaline, noradrenaline, and cortisol, which are other hormones that contribute to fat storage.
How to control your calories and portions?
In order to lose weight, it is crucial that you control your portions and calorie intake. You can swap some unhealthy foods with their healthier alternatives as well as reduce your portion sizes. However, if that does not yield the desired results, you may opt to count the calories you consume.
Below are some tips to help you manage your calorie intake and portion size to lose weight.
Track your food intake
Losing weight requires you to be in a calorie deficit, which means your consumed calories are lower than your calories burned. In order to create such a deficit, you must first calculate how many calories you require to maintain your weight. There are several calorie calculators online you can use to accomplish this. Once you know your maintenance calories, let’s say they are 2500, you can determine the number of calories you should eat to lose weight, for example, 2000.
Keep in mind that having a calorie deficit of more than 500 calories is not a good idea. It is not only bad for your physical health, but it can also negatively affect your mental health. Extreme calorie restriction often results in emotional eating. If you do follow this weight-loss method, make sure that you do so mindfully.
Maintain a regular eating schedule
There are many people who believe skipping meals can help them cut calories and lose weight faster. The truth is that eating an inadequate portion or skipping meals can affect the way you feel, your ability to function, and your overall health.
Skipping meals causes your blood sugar to decrease, which disrupts your mental functioning. As a result, stress hormones such as cortisol are produced as well. These will greatly increase your desire for sweets. And the lower your blood sugar goes, the more hungry you will become.
Therefore, if you skip meals, for example, your breakfast or lunch, there is a high probability you will end up eating a lot of sweets in the afternoon or eating too much food at dinner.
Eat slowly and mindfully
Mindful eating is an essential aspect of good health and body weight management. It makes you feel much more full with less food and prevents you from snacking between meals.
On the other hand, fast-chewing contributes to weight gain and poor digestion. Essentially, you are more likely to eat larger portions.
Take time to enjoy your food and eat mindfully. It is important that you chew every piece very well because this will ensure you feel full for a longer period of time.
What are the most effective diets for losing weight?
Here are a few of the most popular weight-loss diets.
Intermittent fasting is a type of diet that consists of two cycles – a fasting period and an eating period. The regimen can be followed in many ways, including:
- 16/8 method, where you eat for 8 hours and fast for 16 hours;
- 5:2 method, which suggests consuming 500 calories two days a week while eating normally on the other five;
- eat-stop-eat method, where you have to fast for 24 hours once or twice a week.
The goal of periodic fasting is to reduce the number of calories consumed, which can help you lose weight and reduce body fat.
What are the advantages of intermittent fasting? This eating pattern can help you lose weight. Additionally, it can lower blood glucose and cholesterol levels.
What are the downsides of intermittent fasting? It may require time to see changes in your body weight. It is important to eat healthy food during the non-fasting period. It would be best if you were especially mindful of foods that contain empty calories, such as cakes, candies, soft drinks, and fruit juice.
The Mediterranean diet is a diet that is rich in plant-based foods. This diet does not impose any strict requirements. You just have to eat healthier meals which mostly include vegetables, fruit, whole grains, nuts, seeds, olive oil, and dairy products. It is recommended that you limit your intake of sugary foods, processed meat, and red meat. The idea of this diet is to eat nutrient-dense foods without counting calories. The Mediterranean diet also suggests adopting other healthy habits such as performing regular physical activity.
What are the pros of the Mediterranean diet? It is one of the healthiest ways to lose weight. This eating method allows you to develop healthier habits without excluding certain food groups. In addition, it helps you maintain good health and prevent diseases such as cardiovascular disease and diabetes.
What are the cons of the Mediterranean diet? You should be very careful with your portion sizes. There are some high-calorie foods allowed in this diet. However, consuming excessive amounts may actually result in weight gain instead of weight loss.
Low carb diet or keto diet is an eating plan that is low in carbohydrates and is intended to burn fat. In this regimen, over 70% of calories come from fat, less than 10%from carbohydrates, and less than 20% from protein. It is usually a quick and easy way to lose weight.
What are the benefits of the keto diet? It is an effective weight-loss method. Furthermore, it can help lower body mass index (BMI), blood pressure, balance blood sugar levels, and reduce insulin resistance.
What are the disadvantages of the keto diet? This regimen requires a lot of restrictions, which can make it hard to maintain. Furthermore, it can feel like you have less strength at first. Low-carb diets may also cause nutritional deficiencies in the long run.
Why losing weight fast is not the best goal?
Although you can lose a few pounds in a week with an extremely low-calorie diet, you will unfortunately not lose pure body fat. The calorie deficit required to burn each pound of fat simply makes it impossible to burn about 10 pounds of pure body fat in a single week.
People who have lost weight slowly have shown more success at maintaining their weight in the long run, as well as having fewer health problems. Experts generally suggest losing 1-2 pounds each week. This is a healthy and safe weight loss rate. Rapid weight loss is not advisable as it may cause many health problems.
The best approach to losing weight is to take it slowly. You can follow a specific diet, increase your physical activity level, and also get an aesthetic procedure that can additionally help you reduce fat.
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