Being a certified dietitian I don’t think that losing weight quickly is the best way to go about it. This often backfires and results in getting back the majority (or even more) of the weight loss in the first place, and usually results in the loss of only weight in water, and not body fat.
In all honesty, I’ve coached hundreds of people over the years, and many require immediate results to feel confident. This gives them the confidence and motivation to begin easing into long-term lifestyle modifications. This is the goal in the end and is the best method to see lasting results in weight loss.
If you’re first motivated to shed some pounds quickly This article will provide a basic overview of the things you need to be aware of, along with the safest methods, and those people who shouldn’t follow the fast fix route.
Losing weight quickly What research has shown
Certain studies indicate that the speed of weight loss does not necessarily affect the outcome later on. A study released in The Lancet Diabetes & Endocrinology involved more than 200 people, both women, and men, who had high BMIs. In the initial phase, the participants were assigned either a rapid 12-week weight loss program or a gradual 36-week plan for weight loss. Both plans were developed to decrease weight by 15 percent.
The subjects who lost 12.5 percent or more during the first phase were placed in phase two of the weight maintenance plan which lasted the duration of 144 weeks. After the research, subjects who lost weight slowly and those who were in the rapid losing weight group gained much of the weight they lost.
Although this wasn’t an ideal outcome for managing weight, researchers assert that their findings indicate that the rate of weight loss did not affect the proportion of weight gained. This means that the results aren’t consistent with the notion that weight loss is recovered more quickly. But, this study does confirm a finding I’ve observed repeatedly in my own practice. That is that keeping the weight off requires making lifestyle changes that are easy to maintain for a long time.
Consuming fewer of these food items could assist
The majority of weight-loss strategies focus on what you can cut out. To get results quickly you’ll get the most results when you get rid of the typical food items: processed such as fast food, sweets, such as sweet drinks, and candy items made from refined white sugar and flour, such as baked goods and other foods high in sodium, like frozen meals pizza, frozen dinners as well as canned soup.
These foods may cause the development of bloating and water retention, which could affect the weight you weigh and the way your clothes fit. They are also typically packed with an increased amount of calories or carbohydrates for each portion and could result in excesses that can hinder losing weight. These foods are usually lacking in nutrients and fiber. The latter slows the return to hunger and also helps control the levels of insulin and blood sugar which are related to weight loss.
If you are able to clear your pantry and kitchen of these food items, make sure you swap them out with nutrient-rich whole food items (see further below). If you eat too much, it can make you feel exhausted, tired, hungry, and constipated, which could trigger a craving.
Don’t replace them with “diet” foods made with sugar alcohols or artificial sweeteners. These sugar substitutes can stimulate an appetite for sweetness and can disrupt the regulation of appetite and can cause constipation. What you replace these food items with is as crucial as cutting them out.
A diet that includes these foods is also smart.
Non-starchy vegetables are at the highest of the lists of food items to include in every meal. They typically contain less than 25 calories in a portion (about equivalent to tennis balls) and are also low in carbs, but they are packed full of liquid and fiber along with a variety of nutrients. You should aim for five cups a day including one cup in the morning three cups during lunch and two during dinner.
It could include greens and raw vegetables, as well as sauteed, oven-roasted, or grilled vegetables. Try mixing the kinds of colors to absorb a greater variety of antioxidants and nutrients. Blend kale or spinach into a smoothie for breakfast, or saute vegetables like mushrooms, tomatoes onions, and even greens, with eggs. Prepare an entree salad, or Buddha bowl your preferred lunch option using the base of greens and vegetables that are in the amount of two handfuls.
Opt for cooked vegetables during dinner, either as part of a dish such as the veg-packed stir-fry. You can also cover half your plate with sauteed or roasting veggies like broccoli Brussels sprouts, green beans, and eggplant. You can also add cauliflower.
Add to your meal by eating lean proteins along with healthy fats, as well as small portions of healthy fats and whole foods carbohydrates. Proteins are derived from animals or plants like pea protein powder used in smoothies as well as lentils. Fats that are healthy can boost your appetite and make you feel more full for longer. To fill up mix nut butter into smoothies and serve it with eggs, and toss salads in extra virgin.
Don’t forget to include high-nutrient, whole-grain carbs such as brown rice as well as starchy vegetables.
The 50 Best Weight Loss Foods of All Time
What should you drink and what not to drink?
There’s no need to stop drinking coffee but you should spice it with non-sweetened milk from plants. But some sugar from the maple syrup, or the raw cinnamon, rather than refined sugar, artificial sweeteners, or dairy. After drinking a couple of cups, switch to water and try to drink 64 ounces evenly distributed over the day. Drink water as your sole beverage.
Eliminate alcohol at least for a short time. Along with its calories, alcohol can be an appetite stimulant, and decreases inhibitions, making you more likely to eat too much or snack on food items that you wouldn’t consume when you’re drunk. If you want to stay sober restrict alcohol consumption to just a few times each week. Also opt for cocktails that contain sparkling water instead of the regular diet drinks, or tonic water.
Who should not try rapid weight loss?
Before you attempt to shed weight, you should examine your relationship to food. If you’ve experienced a pattern of eating disorders or if prior weight loss efforts have resulted in feelings of anxiety or any other emotion then take a step back. Health encompasses the physical as well as emotional well-being and if your focus is on weight loss affects your mental health, it’s not a good trade. Consider the reasons you are compelled to shed some weight and get assistance. Who cares about you or an expert in mental health.