HOW TO LOSE EXCESS FAT FAST; EVIDENCE BASED.
Many of us get concerned about our weight at least once in our life time.
Though many lose weight fast programs are out there, I think you should first know the basics that’s if you are just trying out to lose weight for the first time.
This also applied to those that have been on weight loss programs. Reason: Many people just jump to whatever weight loss recommendations without first getting to know if their weight is that alarming. End result is loosing too much weight quickly and other health complications like muscle loss, gallstones, nutritional deficiencies and many more. ( 1 )
That said, facts say that Overweight and obesity have become more common these days than in the past. In one study, it was found out that 39% of adults aged 18 and above were overweight and 13% were obese. ( 2 )
So in today’s article, we shall cover 3 main topics.
1. What qualifies you as overweight.
2. Healthy eating habits to lose weight.
3. Best exercises to lose weight.
I’ll also share with you BONUS ways to lose weight at the end. Don’t miss out.
So, now let’s narrow down to each of the above topics one by one. Kindly follow through to the end to get the best out of this article. And if you feel this information is helpful, feel free to share it to your friends or relatives who would also be helped.
WHAT QUALIFIES YOU AS OVERWEIGHT ?
To begin with, What is over weight? Overweight according to Centers for Disease Control and prevention (CDC), is Weight that is higher than what is considered as a healthy weight for a given height ( 3 ) The same goes for obese but we shall cover obesity in the subsequent articles.
Being overweight is based on the Body Mass Index (BMI) of an individual. BMI is a person’s weight in kilograms divided by the square of that person’s height in meters. A high BMI can be an indicator that your body is becoming fat or tending to obese. Therefore, if you feel concerned about your weight, visit your doctor to take the BMI screening test.
So which BMI is good or bad for your body? According to CDC, a BMI of below 18.5 is considered Underweight , 18.9 – 24.9 is considered Normal or Healthy weight, 25 – 29.9 is Overweight whereas a BMI of 30 and above is considered obese. ( 4 , 5 , 6 )
Take a free BMI test at adult BMI Calculator to see where you fall.
Now you know what and how you qualify to be called overweight. Now let’s look at point number two.
Healthy eating habits to lose weight.
Many people will always find a reason to eat even when they are not hungry. This done over time ( as in for several months or years ) will lead to excess fat that isn’t required by the body. So do you eat when you are hungry or you eat due to stress, anxiety and other related ‘stuff’. I know of my close friend who developed a habit of eating whenever he was stressed. In just 2 months, he added 10kgs.
Many people have fallen into this trap over and over. Even if you join the best weight loss program but without changing your eating habits, trust me you will end up gaining more weight besides your efforts to lose it. Check out this article for the top ten habits that lead to weight gain. ( 8 )
For decades, healthy eating has been recommended as one of the best ways to lose weight. Actually, studies have shown that low calorie diets are best for people looking forward to lose weight. ( 9 , 10 )
Best foods to lose weight.
Below are my top food related recommendations that help in weight loss.
1. Do not skip breakfast
Breakfast is the most important meal of the day. It helps you refuel your body and creates a feeling of fullness for most part of the day. This also helps you not to eat a lot for the most part of the day.
Skipping breakfast is one of the mistakes most people trying to lose weight do. This does not help you lose weight. Instead, You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
I have already discussed about Healthy Breakfast Ideas at STAY FIT in detail. So I won't discuss it here.
Studies show people who don’t skip breakfast have lower BMIs than breakfast-skippers. Studies have also revealed that such people perform better, whether in school or in boardrooms. A bowl of whole-grain cereal topped with fruit and low-fat dairy can be a great, quick and nutritious start to your day.
Although I have said that skipping breakfast is a mistake for people losing weight, it’s better off not to have breakfast at all if it’s not a healthy one. I won’t discus healthy breakfast here since it’s a broad topic but you can read Healthy Breakfast Ideas; a comprehensive guide which is already covered at ( 12 )
Eating protein for breakfast. Protein helps increase satiety hormones peptide YY, GLP-1, and cholecystokinin hence promoting fullness and regulating appetite for most part of the day.
So, what is the best protein for breakfast? You may ask. Below is a list of high protein foods for a quick high protein breakfast. (13)
• eggs
• lean pork or chicken sausage
• turkey bacon
• black beans
• Greek yogurt
• cottage cheese
• nut butters
• protein powder
Summary:
Breakfast provides an initial fueling that will push you for most of the day. A high protein but healthy breakfast will promote a satiety feeling which will help you eat less for the rest of the day.
2. Eat regular but balanced meals.
Eating regularly is one thing and eating a balanced diet is another. However, eating a balanced diet and at regular intervals will refrain you from snacking and will give you the basic nutrients your body needs.
Also, Diabetics who ate 4-5 small meals during the day instead of three larger meals, allowed a slower, continuous absorption of food, which prevented their bodies from ever switching over to a fasting state, says the American Diabetes Association (ADA). (14)
This practice of eating small, frequent meals and snacks (every 3-4 hours), has been linked to keeping your blood sugar levels steady while avoiding overindulging.
Apart from not skipping your daily meals, be mindful of how and where you eat your food. This will also help you maintain a healthy weight since you will care for whatever goes into your body
Many people these days have busy lives. As a result, eating quickly on the run, in the car, working at their desks, and watching TV has become a common practice. This has left many people having no clue of the food they are eating.
Don’t mind if you fall into this category because you are yet to know the best mindful eating techniques.
Here are the 8 PROVEN Healthy Eating Guidelines That will Help You Lose Weight Fast. Clink the link to read.
Top 8 mindful eating techniques.
• Arranging your shopping list. Let your showing list contain items that are of a high health value to you. Reminder: Stick to this list and avoid anxiety while shopping. Because trust me there will be that eye catching item or supplement that wasn’t on the list that you will always feel like it has to be added. Avoid that tendency and stick to your list.
• Come to the table. Sit down preferably at table with appetite. Though, you shouldn’t wait to become uncontrollably hungry since then you will just focus on filling your stomach than enjoying your hard prepared meal.
• Start with a small portion. It is better to limit the size of your plate to eight or nine inches.
• Appreciate the food before you. As you know, cooking a nutritious and delicious meal is no joke. So take a minute or two to contemplate everything and everyone it took to bring the meal to your table. No need for hurry and it doesn’t harm to express your gratitude for the opportunity to enjoy delicious food.
• Bring all your senses to the meal. When you're cooking, serving, and eating your food, be attentive to color, texture, aroma. As you chew your food, try identifying all the ingredients, especially seasonings. This helps you appreciate your food the more
• Take small bites. Small bites are good for tasting your food. This is because it’s easier to taste food completely when your mouth isn't full.
• Chew thoroughly. Chew well until you can taste the essence of the food. It helps release all the flavors in the food .
• Eat slowly. If you follow the advice above, you won't bolt your food down. Devote at least five minutes to mindful eating before you chat with your tablemates while avoiding distractions like TV, or a laptop or phone.
2. Eat more fruits and vegetables.
In one study, increased consumption of total fruits and vegetables over 3 months was associated with weight loss among 103 overweight individuals. (15) This can be attributed to the fact that fruit and veg are low in calories and fat, and high in fibre. These 3 are essential ingredients for successful weight loss.
Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calorie
It’s therefore important to substitute your high fat and high calorie foods with Fruits and vegetables. Also, starting lunch or dinner with a vegetable salad or bowl of broth-based soup would be a great idea.
Therefore you now have a reason to Stock your kitchen with plenty of fruits and vegetables. Don’t forget to include a few servings of the same at every meal and snack. This will nourish you with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar."
Summary:
Fruits help nourish the body with essential minerals and vitamins and are key in weight lloss
3. Eat more high fibre foods.
High fibre foods promote that satiety feeling that will help you eat less, which is perfect for losing weight. Fibre rich plants include: fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
Dietary fiber mainly refers to plant-based carbohydrates that can not be digested in the small intestine, unlike sugar and starch.
Consider eating more grain for more fibre. It’s better to substitute whole grains for refined grains like white bread, cakes, cookies, and pretzels since whole grains add much-needed fiber and will fill you up faster thereby eating a reasonable portion.
Here are 8 REASONS Why You Should Eat More Dietary Fiber. Click the link to read.
Cut back on sugar and refined carbohydrates
There has been an increase in added sugars especially in the Western diet. This has in turn increased obesity chances in the Western world even when the sugar occurs in beverages rather than food.
Refined carbohydrates on the other hand are heavily processed foods that no longer contain fiber and other nutrients. And they include white rice, bread, and pasta. These foods digest fast, and are rapidly converted to glucose.
Excess glucose in turn provokes insulin hormone, which promotes fat storage mostly in the adipose tissue leading to weight gain.
Therefore, make it a point to swap processed and sugary foods for more healthful options whenever possible.
Also, read food labels and Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.
Avoid stocking junk food such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice to prevent that temptation of wanting to snack even when you are full.
4. Cut down on alcohol and if possible stop drinking.
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. Therefore the opposite is equally true. (16)
If you would like to lose weight naturally just by tweaking your daily life but all the above methods have not worked for you, try number 5 below.
5. Intermittent fasting
Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.
Several studies have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals. So, is intermittent fasting good for weight loss? An analysis of 40 studies found out that Intermittent fasting over a period of 10 weeks led to a weight reduction of 7-11 pounds.(17 ,18 )
The most common intermittent fasting methods include the following:
• Alternate day fasting (ADF): Fast every other day and eat normally on non-fasting days. The modified version involves eating just 25–30 percent of the body’s energy needs on fasting days.
• The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories.
• The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.
Avoid over-eating on the non fasting days and ensure to adopt healthy eating strategies while using any of the above methods.
With that said about healthy eating, let’s cover our topic number three.
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HOW TO LOSE WEIGHT WITH EXERCISE
While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. However, whereas dieting and healthy eating can help you lose weight, exercise when combined with healthy eating will do wonders for you.
In one study of 439 obese women, it was found that those who ate healthy and exercised lost considerably more body fat than those who stuck with dieting alone.
Exercise strategies to lose weight that are backed by science that do have an impact on weight management are discussed below. These include exercises that help lose weight fast at home at the same time including exercises to lose belly fat.
These exercises include:
1. Walking.
Walking? Yeah I mentioned it. I know it’s pretty basic right? , but trust me, adding more steps on your daily routine shall eventually payout.
Get out of your comfort zone and add more steps everyday. Getting a pedometer will be the nicest decision you will make to begin your weight loss journey. Add more steps everyday until you make 10,000 per day.
Do whatever you can to be more active for most part of the day. Be it walking your dog to the nearest park or for an extra walk, pace as you talk on the phone, take the dog out for an extra walk etc. All you need to accomplish in so doing is to STAY ACTIVE. Having a pedometer serves as a constant motivator and reminder.
Mayo Clinic suggests that adding 30 minutes of walk time to your daily routine helps to burn about 150 more calories a day. (19)
In a study done on 82 men and women to investigate the effect of walking on weight loss, it was found out that participation in a 12-wk weight-loss study resulted in significant reductions in body weight and fat mass and was associated with significant improvements in biomarkers for cardiovascular disease risk (20)
One study also found a positive correlation between weight loss and the frequency of monitoring food intake and exercise. So as you exercise, also monitor your food intake using one of the many food monitoring / tracking apps. Even a device as simple as a pedometer can be a useful weight-loss tool.
Try out your 12 week walking challenge and see how much weight you can lose. Comment I CAN DO THIS if you are ready to start off.
Summary
Walking helps you stay active and also helps in burning extra calories that results in weight loss.
2. Cardio
The main exercise that numerous individuals would when they like to get more fit is cardio. And keeping in mind that cardio is incredible for raising your pulse and consuming calories, it's not the most proficient exercise you can accomplish for weight reduction. Cardio is critical to get thinner, yet to truly take your outcomes up an indent you need to include a few activities that form your muscles as well. Cardio is a significant piece of any activity schedule, and you ought to remember it for your week after week schedule, alongside strength preparing.
Cardio stretches versus consistent state training
Not all cardio is similar with regards to weight reduction. Any sort of cardio is significant for remembering for an even exercise program, yet the two fundamental kinds of cardio are consistent state cardio and stretch based cardio.
Cardio stretches: Cardio intervals can comprise of an activity you appreciate (running, strolling, cycling) always make it a point to alternate between high intensity and low intensity periods to recuperate, such as exchanging between sprinting and jogging.
Limit the high intensity sessions to one or two minutes and recover for twice that time depending on your work out.
Consistent state cardio: Steady-state cardio is the point at which you do any kind of activity, such as running or cycling, and stay at a consistent speed. It's viable for improving your perseverance and endurance and will help you consume calories since you increment your pulse, despite the fact that it will probably remain lower than in the stretch reach.
With regards to weight reduction, research shows that interval training, as HIIT, yield much result than doing cardio at a consistent speed.
Numerous individuals will substitute consistent state cardio days with interval based cardio days. There are various cardio exercises to look over, for example, trekking, running, strolling and moving, and in light of the fact that weight reduction is an objective doesn't mean you need to accomplish something high-sway that is difficult for your joints.
High-impact versus low- impact cardio.
While the two types of cardio are powerful, on the off chance that you are worried about your joints staying aware of your new exercise schedule, or you realize that past wounds restrict you from doing high-affect development, low-impact cardio is an extraordinary alternative. You can consolidate low-sway cardio with bodyweight works out.
3. Strength training
Strength training is significant for weight reduction since it causes increased muscle mass.
Strength training, with your own bodyweight or lifting loads, is perhaps the best approaches to get in shape. Why? To begin with, lifting weights can assist you with losing fat while as yet constructing muscle, which is wonderful for your digestion.
Muscle consumes a greater number of calories than fat, which implies you consume more calories consistently when you have more muscle, even while you're resting.
Muscle mass doesn't compensate for the nutrition side of weight reduction, yet it can help. Remember, it's your decision whether you utilize lighter or heavier loads, however both weight classes require an alternate way to deal with construct muscle viably. As a rule, lighter loads require a higher number of reps and sets, and heavier loads require less reps and sets.
Strength training frequently includes utilizing hand weights or weight machines, yet you truly needn't bother with additional hardware to develop strength. Utilizing your own bodyweight as resistance is an exceptionally viable and advantageous approach to exercise - since hand weights are fundamentally difficult to track down online at the present time.
"Strength training is key in weight reduction in light of the fact that the more muscle you have on your body, the more calories you consume," says Bryna Carracino, a wellness mentor and establishing coach of beRevolutionarie. "The more fit muscle you have on the body the higher your digestion runs, which thus advances sound weight reduction."
Get more information about strength training at http://www.completebodyfixguide.blogspot.com
4. Full body workout exercises
Full body workouts help lose weight fast since they work several muscle groups at once, saving you time and energy.
With the perfect approach to weight loss, you’ll be able to burn fat and build muscle. Plus, you’ll tone your body and are likely to start feeling better mentally and physically in the process.
Your results will dependent on the quality of effort you put toward your goals, so be consistent and disciplined in your approach.
Best weight loss exercises for a full body workout.
• Pushups
• Lunges
• Body weight squats
• Dumbbell front squat
• Dumbbell chest press
• Burpees
• Dead lift
• Bench press
• Leg press
This Youtube Video on full body workout will help you to get started.
BONUS
Manage your stress levels
Stress triggers the release of chemicals like adrenaline and cortisol, which at first diminishing the hunger as a feature of the body's battle or flight reaction.
Nonetheless, when individuals are under consistent pressure, cortisol can stay in the circulation system for more, which will build their craving and conceivably lead to them eating more.
Cortisol flags the need to renew the body's dietary stores from the favored wellspring of fuel, which is starch.
Insulin at that point moves the sugar from starches from the blood to the muscles and mind. In the event that the individual doesn't utilize this sugar in battle or flight, the body will store it as fat.
Specialists found that executing a 8-week stress-the executives mediation program brought about huge decrease in the weight record (BMI) of overweight and fat kids and young people.
A few techniques for stress management include:
• yoga, contemplation, or judo
• breathing and unwinding methods
• investing some energy outside, for instance strolling or cultivating
Last considerations
Toward the day's end, you should be in a calorie shortage - through a blend of what you eat and consume work out - to get more fit. So practice is unquestionably key, yet so is slicing calories through nutrition and dealing with your macronutrient proportions. Recollect that you need a lot of protein to help revamp muscles after exercise, particularly after strength training.
Figuring out how to compute your macros can some of the time be simpler to oversee than checking calories, and some say it's more viable. The key is discovering which proportions you need dependent on your objectives, which an expert or a macros adding machine can assist you with.
Recall that great recuperation propensities are similarly just about as significant as your exercises. With regards to work out, more isn't in every case better, and it's imperative to give your body a change to rest and fix. Not doing so can bring about overtraining disorder, which can prompt injury, weariness, rest issues or set you back in your objective.
Finally in my own opinion, I believe that weight loss should begin with you changing your lifestyle especially by adopting the healthy eating strategy.
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Regards from
Complete Body Fix Guide team.
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