Being overweight is one of the most common problems in the modern era. As per a study by the World Health Organisation (WHO), in 2016, more than 1.9 billion adults were overweight. Of these, a staggering 650 million were obese. It is no surprise that being overweight can lead to several health risks and adverse effects.
For example, diabetes, heart ailments, sleep apnea, stroke and gallbladder diseases are the most common. That makes obesity one of the most concerning and severe issues globally. However, the good part is that people have started taking it seriously due to growing awareness and information. However, the most common question that concerns a colossal population is how to lose weight fast.
Various factors, including your diet, lifestyle, stress levels, medical conditions, etc., impact your body weight. Furthermore, factors like age, gender etc., define your optimum body weight. Although losing weight can sound very challenging, following the right practices can make the task easier for you. However, if you wish to shed those extra pounds, don’t go for weight loss plans that promise fast weight loss.
Several FAD diets and supplements that promise rapid weight loss can lead to adverse effects. To read about the possible side effects of rapid weight loss, you can refer to a detailed guide here. Hence, it is essential to go about your weight loss journey well-planned. Discipline and consistency will ensure that you reach your optimum weight without negatively affecting your health.
The healthiest way to lose weight involves balancing multiple factors like modified diets, physical activities, lifestyle modification, stress reductions etc. The article focuses on numerous ways to help you with your weight loss journey.
“A huge part of losing weight is making that initial decision to change lifestyle. The best way to lose weight and be successful at it is to take one simple step at a time. When it’s about weight loss, being consistent with the positive changes you make to your lifestyle is the key. Getting right back on track when you fall off and keep going with small yet important changes leads to sustainable results.” –Hiral Patel (Nutritionist, HealthifyMe)
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The Importance of Maintaining a Healthy Weight
The benefits of maintaining a healthy body weight are immense. For starters, it can be as simple as making you feel better and more confident about yourself.
In addition, you will have more energy in reserve to function better and improve your health further. Healthy body weight also ensures the proper functioning of your circulatory system.
It also helps manage your fluid levels better. Besides these common benefits, a healthy weight prevents you from diseases that come with excess body weight.
These include reduced risk of diabetes, cancers, arthritis, gallstones, asthma, infertility, snoring and sleep apnea.
Effective Ways to Lose Weight Fast with Exercise
There are two primary ways to lose weight. They are good physical activity and diet. When done together, these deliver better results.
A big reason for the current crisis of being overweight is insufficient physical activity. The leading cause of this is the sedentary nature of most occupations.
Doing sufficient physical activity ensures that calories burn and the weight remains under control. You can do different kinds of physical activities to lose weight. These include:
- Weight training
- Bodyweight movements
All these physical activities help you burn calories. You can choose any form of physical activity if your goal is to lose weight fast. However, what matters is consistency. If you perform any of these physical activities over a long period, the results will come.
Best Diet Plans
It is possible to lose weight by just making a few modifications to your diet. If you want to lose weight, the game is all about the calories you take in and the calories you burn. When you limit the number of calories you take in, your body has to search for other ways to produce energy.
So, if you are at a calorie deficit or eating fewer calories with balanced nutrition than you used to, you are well on your way to losing weight. Your body will now use the existing fat to release the energy needed to perform day to day functions. Over time, this will help you shed body fat and lose weight.
Modified Food Plans to Lose Weight Fast
Although several food plans can help you lose weight, some of these can help speed up your weight loss journey. However, it is best to seek an expert’s assistance while following any of these modified food plans. That is because everybody is different, and their bodies have different demands.
In addition, a healthy weight loss journey demands customised plans that are specially created as per various factors, including your age, gender, body type, needs, medical conditions etc. Below are some common weight-loss food plans that can help you lose weight.
Conventional Hypocaloric Diets (Calorie-Deficit Food Plans)
It is one of the most common and efficient ways to lose weight. Studies suggest that traditional hypocaloric diets typically aim at reducing daily energy intake by 500–750 kcal. The recommended calorie intake for the energy restriction happens by diets of 1200–1500 kcal/d for females and 1500–1800 kcal/d for males.
The idea is to consume fewer calories so that the body can use excess fat and use it as an alternate source of energy. In the process, you start burning more fat for energy, ultimately leading to weight loss.
Reducing daily energy intake by 400–500 kcal can lead to a modest weight loss of approximately 0.5 kg per week or 2 kg per month. However, research shows that such weight loss is usually seen only in the first months because the rate of weight loss can slow down due to hormonal adaptations resisting weight loss.
Hence, choosing a customised food plan based on your weight loss goals is essential.
Intermittent fasting is when you fast and eat in cycles. There are two popular methods of intermittent fasting. One is using the 16/8 rule. You limit your calorie intake to 8 hours per day in this scenario. Whatever you want to eat, you must eat it in those 8 hours only. The remaining 16 hours are for fasting.
Another popular method is the 5:2 method. You need to take as little as 500-600 calories per day twice a week per this method. In both methods healthy meals and moderate activity improves weight loss.
Intermittent fasting is safe. Most healthy adults can do it. Evidence suggests that intermittent fasting can reduce weight by 0.8-13% when done consistently and adequately.
Another conclusive study shows that intermittent fasting could improve fat burn rate while maintaining muscle mass. Further studies in the field suggest that the benefits of intermittent fasting are immense. These include increased insulin sensitivity, reduced inflammation and anti-ageing effects.
Plant Based Diets
It involves limiting food intake to just plant-based products. Veganism is a popular version of this type. It eliminates even dairy products from the diet. Other benefits of a plant based diet include reduced risk of illnesses like heart disease and diabetes.
However, plant-based diets have some downsides too. The most important is that the body loses essential nutrition from animal products. Iron, vitamin B12, vitamin D, calcium, zinc and omega-3 fatty acids are some important ones, so experts can help here to plan a diet wisely.
Low Carbohydrate Diets
Low carbohydrate diets are the most popular ones adopted for losing weight. They are helpful because they limit carbs consumption. At the same time, they substitute the lost carbohydrate for protein.
When the carbohydrate content in the diet goes very low, the body starts using fatty acids for energy requirements. The fatty acids get converted into ketones.
Evidence suggests that a low carbohydrate diet is even more effective than a low-fat diet for reducing weight. However, a possible downside is that it can cause digestion problems in some people.
A paleo diet essentially advocates eating whole foods, fruits and vegetables. It forbids the consumption of processed foods, sugars and grains. Paleo diet proponents effectively support eating a diet similar to our hunter ancestors.
Various studies prove that paleo diets can help reduce weight. In addition to reducing weight and belly circumference, a paleo diet can also have other benefits. These include lowering high blood pressure, cholesterol levels and triglyceride levels.
A low-fat diet essentially means that you have to reduce your fat intake to 20-30% of your total calorie intake of the day. However, this is because fats have double the number of calories per gram compared to proteins and carbohydrates. So, a low-fat diet limits calorie intake and hence helps in reducing weight.
A possible downside of a low-fat diet is that restricting too much fat can lead to many health problems. Fats are responsible for hormone production, cell health and nutrient absorption in the body. You may inhibit these processes if fats reduce beyond a certain level.
Other Tips to Lose Weight Fast
Chew Slowly and Thoroughly
A review of many studies showed that people who eat fast are more likely to gain weight than people who eat relatively slowly. It is because chewing food thoroughly leads to slower eating. As a result, it leads to increased fullness and small portion size.
Use Smaller Plates
Intuitively, using a smaller plate for unhealthy food will help you lose weight fast. Research has shown that a giant plate can make look servings smaller than they are. A smaller plate will prevent you from eating unhealthy stuff in large quantities. You can further extend it to using bigger plates for healthy foods.
Increase Protein Intake
Recent research shows that eating protein can reduce hunger and increase the feeling of fullness. It helps you reduce overall calorie intake and is a practical and effective way to lose weight fast. Examples of protein-rich foods include fish, Greek yoghurt, lentils and almonds.
Drink More Water
Replace sugary and calorie-loaded drinks with water. Drinking water 30 minutes before a meal can help you reduce weight by decreasing calorie intake. Recent research shows that people who drink water 30 minutes before their meals can have a 44% greater decrease in weight than those who do not.
Good sleeping habits can go a long way in helping you lose weight. Lack of sleep is associated with hormones like leptin and ghrelin. These hormones increase cravings for unhealthy foods and contribute to increasing weight. Sound sleep also helps in preventing chronic conditions like diabetes.
Some Foods that Help Lose Weight Fast
Cottage cheese is mostly protein. As a result, it is a satiating food. It reduces overall calorie intake. At the same time, cottage cheese is high in calcium. Protein in cottage cheese also helps in muscle building and maintenance.
Soup generally is eaten slowly. However, if you have it with lots of vegetables, it can become very healthy also at the same time. Eating slowly and mindfully has been proven to help prevent past eating fullness.
Research also shows that incorporating a vegetable soup before your meal can make you feel more satisfied and thus help in reducing weight.
Studies have shown that people who eat nuts lose weight faster than those who do not. They are high in protein and fibre content and give a satiating feeling. Another health benefit of nuts includes improved metabolic health.
Examples of whole grains include quinoa, oats and brown rice. Their effectiveness is the same: a satiating feeling that helps in feeling full. It reduces hunger and, as a result, fewer calorie intake. They are also a good source of fiber and micronutrients.
Chia seeds contain high amounts of fibre. Because of this, they turn into a gel-like substance in the stomach and give a feeling of satiety. Therefore, it can be eaten like a snack when coupled with yoghurt. Further, a study proves that the omega -3 fatty acids in chia seeds can also help overall weight management.
Read More: Best Weight Loss Foods – The Ultimate Guide from Nutrition
The Bottom Line
Maintaining a healthy weight is essential for a variety of reasons. It helps you in functioning well in day to day life. In addition, it prevents chronic conditions like high cholesterol, obesity, diabetes and so on. However, being overweight is a problem, and you should urgently deal with it. Since you make these modifications in your routine, the body starts losing weight and you can see initial changes in your weight quickly.
This can make you more confident and motivates you to continue with your weight loss goals efficiently. Avoiding a sedentary lifestyle and going for a workout at least four days a week can deliver good results.
Complementing physical activity with the right type of diet is further helpful. Taking the proper diet will also help you shed extra fat from your body.
Frequently Asked Questions (FAQs)
Q. How to lose weight in 7 days?
A. Losing weight is not difficult if one follows the proper diet and exercise routine. You can regularly do jogging, skipping, walking at least 10,000 steps per day, swimming, and other exercises that boost the cardiovascular system on the exercise front. In addition, you can also include muscle-building training in your workout regimen. Finally, you can modify your diet to include more protein and fibre content on the diet front. One can see 0.5 – 1 kg drop in 7-10 days.
Q. How can I lose weight extremely quickly?
A. To loose extra fats or weight needs patience, discipline and well planned routine. A regular, moderate exercise regimen and a diet low on carbohydrates and fats and high on protein and fibre content can soon help you lose weight. You should also limit sugary drinks in the process.
Q. How can I get slim without exercise?
A. It is possible to reduce weight just by eating right but you need to have patience. A diet low on carbohydrates and fats and high on protein and fibre content can help you lose weight. You should also chew thoroughly and use smaller plates for unhealthy foods.
Q. How can I lose weight while sleeping?
A. Sleeping well is essential for losing weight. Lack of sleep is associated with hormones like leptin and ghrelin. These hormones increase cravings for unhealthy foods and contribute to increasing weight.
Q. Will I lose weight if I stop eating?
A. The whole game of weight loss is about the calories you take in and the calories you burn. When you stop eating, the calorie intake goes down. As a result, you will go into a calorie deficit state and lose weight. However, this is not a healthy way of losing weight.
Q. What food will help you lose weight?
A. Food low on carbohydrates and fats and high on protein and fibre content can help you lose weight. Examples of such foods include brown rice, oatmeal, most fruits and cottage cheese. You can also have beans, soup and salads.
Q. Does water help you lose weight?
A. Water is entirely free of calories. If you drink water 30-40 minutes before meals, you will be able to reduce your calorie intake from the meal. It will put you into a state of calorie deficit, which is helpful in weight loss. The benefits are even more significant when you substitute water for sugary, high-calorie drinks.
Q. Can warm water reduce belly fat?
A. Warm water with lime juice is very effective in weight loss. Regularly drinking it can help you shed some pounds and even reduce your belly fat. It is best to do some cardio after drinking it.
Q. What are good belly fat burning foods?
A. Any food low on carbohydrates and fats and high on protein and fibre content can help you lose weight. Examples of such foods include brown rice, oatmeal, most fruits and cottage cheese. Warm lemon juice will also be very effective in losing belly fat.
Q. Does Lemon burn fat?
A. Lemons are rich in vitamin C and antioxidants. As a result, they help in better digestion. In addition, lemons also have diuretic properties that help in detoxification and thus also in burning fat.
Q. What food should I avoid to lose weight?
A. Any foods that have a high content of carbohydrates and fats should be avoided if the goal is to lose weight. These include french fries, potato chips, white bread, pastries, cookies and sugary drinks. It would help if you also avoid candy bars, most fruit juices, and cakes.
Q. What is the 7-day diet plan?
A. A 7-day diet plan lays down a 7-day meal plan. It claims to shed off 10-17 pounds of weight for the user within a week. Each day focuses on a different food group. A 7-day diet plan has both positives and negatives. Hence it will help if you implement it with caution and under the expert’s guidance.
Q. Will fast food make me fat?
A. Yes, fast foods generally have bad fats and processed carbohydrates. Therefore, these are laden with calories and lacks in nutrition. For example, a regular pizza has 266 calories. Similarly, all junk food has a very high amount of calories.
Q. Can I lose weight by eating junk food?
A. No. If you are eating a lot of junk food, you are eating many calories. You have to exercise much more complicatedly now to burn the excess calories you have put inside your body. Eating more junk foods will increase daily calories taken but will lead to nutrients deficiencies as most of them lack nutrition.
Q. How can I burn 1000 calories a day?
A. Burning 1000 calories per day just by one exercise is a difficult task. A combination of various activities like walking, jogging, running, rowing, swimming and weight training will be required to achieve that goal.
I can not hold myself to not eat junks , what should I do?
How many steps should I walk to lose weight?
When it comes to walking, remember to aim big but start small.
If you are a beginner, then aim for 2000 steps daily, slowly increase it over the weeks to 5000 steps and then after 3-4 months, aim for the big number of 10,000 steps.
Completing 10,000 steps hardly takes 1.5 hours in the day and can be done either in one shot or broken into 4 bits of 2000 steps each across the day.
Remember that it’s best to MOVE MORE and sit LESS. So, do get walking and moving for a healthier you!
How many carbs a day to lose weight?
A daily carbohydrate intake of between 100 and 150 g may be advantageous for people who are physically active or want to maintain their weight. Going under 50- 80g per day while being monitored by a healthcare professional may help those looking to lose weight quickly.
Does green tea help you lose weight?
Green tea is thought to be the most effective beverage for losing weight because it contains a powerful antioxidant called catechins. They increase metabolism and help in fat burn.
How much flaxseed should I eat per day to lose weight?
Use 1-2 tsp of flaxseeds daily to lose weight successfully.
How many eggs should I eat per day in order to lose weight?
Eating 3 egg whites and 1 yolk per day for 12 weeks will help you lose weight and maintain lean muscle mass.
What are the symptoms of losing weight?
You are not always hungry.
Your overall well-being improves.
Your clothes fit differently than before.
You’re noticing some muscle definition
Your body dimensions are changing.
Your chronic pain is getting better.
Your blood sugar levels are better controlled.
Your blood pressure is dropping.
What is the best age to lose weight?
One should aim to start reducing weight and toning up by age of 20 to 25 yrs old. This is because every decade the body’s metabolism reduces by 10%, which makes it harder for individuals to burn and use their calories.
Thus, the earlier you begin your health pursuits, the better for your body.
When do males and females gain the most weight?
The study found that both sexes were most likely to experience a significant weight gain between the ages of 25 and 34 and that after age 55, weight levels in both the men and women studied started to decline.
How long does it take to begin losing weight?
The first stage of weight lose is when you lose the most weight and notice changes in your appearance and clothing fit. It typically occurs within the first 4-6 weeks. But, it always depends on your diet, and the physical activities you incoporate during your weight lose journey.
How much water should I consume in order to lose weight?
According to the studies, 1–2 liters of water per day is enough to assist with weight lose.
How does the body lose weight?
Does eating bananas every day help me lose weight?
Yes, you can! Due to their high fibre content, which slows digestion and keeps you feeling full, bananas are beneficial for weight lose. Additionally, its high fibre content can lower the risk of weight gain by as much as 30%. To lose weight, consume up to one banana daily as part of a balanced diet.
Can lemon water help me lose belly fat?
Yes. It is one of the most popular and effective ways to lose belly fat is to drink warm water with lemon in the morning. All you need is warm water, a general squeeze of lemon, and a teaspoon of honey to balance off the sour lemon.
Which nuts reduce my belly fat?
Brazil nuts! They are a great source of protein and fibre, both of which are necessary for weight lose.
They also contain significant amounts of selenium, magnesium, phosphorus, and thiamine, all of which are key to weight lose. L-arginine, which is effective in the fat-burning process, is also present in Brazil nuts.
Will vitamin B12 assist me in losing weight?
Although it has no direct effect on weight lose, a lack of it can hinder your efforts to lose weight.
That is because it supports a number of bodily functions. Correcting this deficit with proper supplements will increase your energy levels and speed up your metabolism by aiding you in weight lose.
Is it possible to lose weight by using saunas?
You can reduce the circumference of your waist by using a sauna or steam room. According to research, traditional baths at 150–195° F have been shown to help people lose weight and are comparable to moderate-intensity exercise.
Do Artificial Sweeteners Help with Weight Lose?
Artificial sweeteners are a sore point of contradiction wherein one school of thought sees them in a positive light (as in zero calories) while another school of thought sees them in a negative light (as in too many additives that cause side effects) like cancer, cardiovascular disease, risk of dementia and memory lose in addition to several other health issues.
So, a best practice approach would be to opt for natural unrefined sugar such as jaggery, honey, maple syrup, or even date or Coconut sugar in small quantities will do.
Is mosambi juice effective for weight lose?
Yes, it is beneficial for weight lose. Mosambi juice is low in fat and calories which can help you lose weight. In addition, for a home DIY to burn off the extra calories, drink a fresh cold-pressed mosambi juice.
Is it possible to lose weight by eating cumin seeds?
Yes, cumin is a potent weight-lose remedy. If you consume cumin seeds or consume cumin water on a daily basis, you can lose weight from your belly and the rest of your body in just 15 to 20 days.
Should I drink wheatgrass first thing in the morning to lose weight?
Yes, you can! Wheatgrass juice is a well-known health drink and is thought to be beneficial to health when consumed fresh and on an empty stomach.
Which is the Best Supplement for Weight lose?
The best fat-burning supplements for weight lose are:
Extract green tea.
Coffee beans that are green.
Cayenne pepper powder
Fiber from Konjac (glucomannan)
In addition, these supplements help you burn belly fat faster by increasing metabolism, suppressing appetite, and increasing energy levels.
What are the best juices for Weight lose?
The 8 Best Juices for Weight lose are:
Celery juice- It contains dietary fibre, which aids digestion and aids in the reduction of belly fat.
Beet juice- The fibre in this keeps your stomach full for a longer period of time.
Pomegranate juice- Pomegranate juice inhibits triglycerides, a type of fat that enters your bloodstream before being stored in your body.
Green veggie juice- This juice reduces body weight by improving your metabolism Watermelon juice- It boosts your body’s arginine levels, an amino acid that boosts your body’s fat-burning potential.
Lemon-ginger green juice- With the ability to reduce hunger and insulin resistance, it aids in the reduction of belly fat.
Carrot juice- It is high in fibre and carotenoids, both of which may aid in weight lose.
Kale apple juice- Their low calorie, high in water and hunger reducing properties help you lose weight.
What are the weight lose exercises that I can follow?
Effective and regular exercise is important when it comes to losing or maintaining one’s body weight. Exercise should include both cardio and resistance training.
Cardio helps with calorie burn while resistance training helps with long-term fat burn. When done in the recommended frequency and intensity ( in general cardio 3 times a week and resistance twice a week) results are noticeable.
Remember to stay hydrated during the workout and not overdo it in the beginning. Always follow your Certified trainer’s instructions to get best results.
What are the best weight lose fast foods?
Fast foods are referred to as Treat Foods and should be consumed in limited quantities and frequencies. Always look for a healthier swap when ordering your takeaways.
Select veggie wraps and salads without dressings ( just simple lemon juice with freshly ground pepper will do ) OR opt for a vegetable soup or a clear soup with stir-fried Tofu.
stir-fried after burgers then go for the whole wheat bun with a good amount of lettuce, tomatoes, and onions, and a grilled patty.
If you are in the mood for Pizzas, opt for thin crust ones with a good amount of vegetable toppings, some olives and capers will give the pizza a nutrition boost.
In today’s advanced day and age, all orders can be customized to be made healthier. So go for the healthy food option.
Is it possible to lose weight by drinking smoothies?
Smoothies high in protein and fibre may help you lose weight by keeping you full. Smoothies may be the way to go if you’re looking for a creative way to increase your fruit and vegetable intake.
Does walking help you lose weight?
Walking is a great form of exercise, and doing so for 1 hour each day may aid in weight lose and provide other health benefits. Walking is an effective way to lose weight because it helps you burn more calories, especially when you monitor your calorie intake.
Does apple cider vinegar help you lose weight?
Apple cider vinegar indirectly helps with weight lose as it improves insulin sensitivity thus helping regulate blood sugar levels and assisting with fat burn. Apple cider vinegar has numerous health benefits and one can gain these benefits by drinking 1 tbsp diluted in 1 tall glass of warm water daily.
Is banana good for weight lose?
Bananas help you lose weight because they contain fiber, which slows digestion and keeps you full. According to research, increasing fiber intake can reduce the risk of weight gain by up to 30%. Consume up to one banana per day as part of a healthy weight-lose diet.
Is Watermelon Good for Weight Lose?
Yes, watermelon can assist you in losing weight. It is mostly water, so you can get all of your hydration from it, and it is also very low in calories. Furthermore, increasing arginine levels in the blood after eating watermelon can help reduce fat deposits and improve weight lose.
Does HIIT Cardio Workout help me lose weight?
Hello Karen. A high-intensity interval training (HIIT) cardio workout can burn a lot of calories in a short period of time. According to a 2019 report in the British Journal of Sports Medicine, people who did HIIT workouts lost 28.5% more fat than those who trained on moderately intense but continuous exercise.
Are Grapes Good for Losing weight?
Grapes are high in sugar and should be eaten in moderation when they are in season. Each variety of grape from your green, red and black grapes, is rich in flavonoids ( levels vary in each type) and thus can be consumed, for this reason, however, do watch out for your portions, a shot glass will do!
Does CBD oil aid in weight lose?
No, CBD oil by itself is unlikely to help you lose weight. Some people use it as an additional layer of support for their weight lose plan, to help them sleep better, and to relieve exercise-induced soreness and inflammation.
Do vitamins help with weight lose?
Vitamins, indirectly (by being part of or catalysts of several digestion processes) are a significant part of the weight lose journey. All nutrients from vitamins, and minerals, to your macronutrients like carbs and protein need each other to perform their roles. So, yes! Indirectly vitamins are an essential component of your weight lose journey.
How Healthy are Flax Seeds for Weight lose?
Flax seeds are high in omega-3 fatty acids, fiber, and lignans, which bring about a sense of fullness and a balance of hormones in turn promote weight lose.
Is it possible to lose weight by meditating?
Yes, it is indirectly linked to weight lose, as it helps the mind focus while encouraging mindful eating which in turn helps with portion control and intake of quality food over junk food. Through regular meditation and its practice, one can achieve several other lifestyle benefits bringing about a sense of balance and harmony in one’s life.
Does stress cause weight lose?
Yes, stress brings about negative weight lose due to a rise in hormones like epinephrine and non-epinephrine which cause fluctuations in water and electrolyte balance, sweating, lose of appetite, and thus an unhealthy lose of weight.
Is Coffee Good for Weight Lose?
Yes, coffee can help you lose weight. Coffee contains nutrients like niacin, potassium, magnesium, and antioxidants, which can help with digestion, metabolism, energy, and weight lose.
Are Eggs Good for Weight Lose?
Yes, eggs are high in protein, low in calories, and have been shown to increase metabolism. This, in turn, can help with weight lose. Read more here