There are a lot of fad diets and quick fixes out there promising big results in a short amount of time. But the bitter truth is, there’s no shortcut to losing weight. Losing weight takes time and commitment, and it’s beneficial to do it healthily so that it won’t harm your body. Here we are listing some great tips for ” how to lose weight fast safely and sensibly “.
Fat Loss Should Be The Goal Not Weight Loss
One usual misconception about losing weight is that the goal should be to lose weight. However, fat loss is what you actually want to attain. Fat loss is when you lose stored body fat, while weight loss can come when you lose muscle mass, water weight, or fat. You can lose weight by crash dieting or exercising excessively, but this is often not sustainable and can lead to unhealthy habits. Having a calorie deficit, or burning up excess calories than you take in, is the best approach to reducing weight. You can achieve this by eating less calories, exercising more, or both. Aim for a 500–1,000 calorie deficit every day to lose fat in a healthy way.
This can aid in your weight loss around 1 to 2 pounds in a single week. You must make sure you’re having the right foods in addition to reducing your calorie intake.
The priority should be on consuming whole, unprocessed foods, such as fruits and vegetables.
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Calculate Your Body Mass Index
The body fat quantity in relation to your body weight is your body fat percentage. It’s a good way to measure your progress when you’re trying to lose fat. The measurement of fat mass based on both body mass in kg and height in metres is Body Mass Index (BMI). When trying to shed fat, it’s not a precise measurement, but it’s an excellent place to start. Your BMI can be calculated using online calculators or by using the following formula
BMI = kg/m2 .
BMI range 25 -29.9 is considered overweight , BMI 30 and more is obesity. The optimal BMI range is 18.5 TO 24.9 . If your BMI is above 30, you will need to lose fat to improve your health and decrease the chance of obesity and diseases like diabetes type 2 and cardiac disease.
Importance Of Maintaining A Healthy Weight
In addition to lowering your chance of developing diseases linked to obesity, keeping a healthy weight has many other advantages. You can live a lot longer and have a higher quality of life by maintaining a healthy weight. Plus, it can make you feel better both physically and emotionally.
Best Tips To Lose Weight Fast Safely And Effectively
1. Set Realistic Goals
You’re not going to lose 20 pounds in two weeks. It’s significant to set reality based goals so you can stay motivated and on track. A good goal to start with is losing five percent body weight.
2. Find A Support Partner
Find a support group or friend who also wants to lose weight. It will be more pleasurable and manageable if you have someone with whom you can communicate and go through this journey.
3. Incorporate More Movement Into Your Daily Routine
This can be any physical activity from walking or biking to work instead of driving, taking the stairs instead of the elevator, or even just standing up every few hours at work instead of sitting all day long.
4. Finding Activity You Love
Exercise should feel enjoyable and not a burden. Try finding any activity or task you enjoy, and include it in your routine. You will most likely stick with that if it’s enjoyable for you.
5. Get Enough Sleep
A healthy lifestyle includes getting enough sleep, which can also aid in weight loss.
Research has shown that people who get poor sleep tend to eat more and make unhealthy food choices. Getting good rest helps to regulate your appetite and gives you more energy to be active during the day.
6. Drink Plenty Of Water
Water is really essential to our bodies and helps to fill us up so we don’t feel as hungry. Try to drink eight glasses a day, or more if you’re sweating a lot or have a particularly active lifestyle.
Water is crucial for good health. It helps flushing out the toxins.
Moreover, it helps to lose weight faster. You may also add lemon or other fruits to plain water for additional flavour.
7. Avoid Dieting or Crash Diets
These are very low-calorie diets or quick-fix diets that promise drastic results in a short amount of time or rapid weight loss that is usually not sustainable and can be dangerous to your health. Focus on modifying your eating and activity habits in small, healthy ways rather than going on a crash diet so that you can maintain them over time. Crash diets or other forms of restrictive eating can be unhealthy and hard to stick to. Instead of dieting, focus on eating healthy, balanced meals and snacks. This can help you sustainably lose weight.
8. Consume Less Alcohol
Alcohol is high in empty calories, which may cause weight gain. It’s crucial to reduce or give up alcohol if you’re aiming to lose weight. Consider replacing your alcoholic beverages with plain water or no sugar tea.
9. Manage Stress
Excessive stress can cause emotional eating, with resulting weight gain. If you’re feeling stressed, follow relaxation techniques for example yoga and meditation.
10. Avoid Fad Diets
There are plenty of fad diet plans that may promise fast results, but they’re usually not sustainable or healthy. Avoid these extreme diets and choose a healthy, balanced strategy of losing weight.
Exercise is a great way of losing extra pounds and keeping them away. It has enormous benefits for general health and body weight management. Try getting minimum 30 minutes exercise every day, and more if you can. Even moderate exercise can help shed excess weight and improve your fitness level.
Types of Exercises To Lose Weight
There are many different types of exercises you can do to lose weight, and it’s important to find an activity that you enjoy. If you don’t like running, for example, you don’t have to force yourself to go for a run every day. You can also mix and match workouts to keep things exciting and discover whatever actually works for you.
A) Weight Training or Strength Training
Weight training is a great way to tone your body and build muscle. Additionally, it can aid in calorie burning and weight loss. Try to do weight training 3-5 times per week, and focus on different muscle groups each time. It helps you build lean muscle while losing fat.
B) HIIT (High-Intensity Interval Training)
Higher and lower-intensity training , or HIIT, is a sort of exercise. It’s a great technique to quickly burn calories and shed pounds.Try doing HIIT 2-3 times per week .
Cardio is great for losing weight and making health better . Try doing cardio three to five times a week, focussing on various exercises each time.
Some good cardio exercises are swimming, running , cycling.
Walking is a fantastic way of exercising and breathing fresh air. Furthermore, it is a low-impact exercise that is gentle on your joints. Every day, take a walk for a minimum 30 minutes; you can even divide it up into shorter sessions.
You can enhance your strength , balance and flexibility by regular yoga. It can also help in losing weight, especially if you do power or vinyasa yoga. Try to do yoga 3-5 times per week, and focus on different poses each time.
These are a few examples of workouts that can aid in weight loss. Find an exercise that is right for you after speaking with your doctor or a licenced personal trainer.
Review the article Must Have workout Accessories And Equipment as a guide to essentials for fitness.
Dietary Changes for Losing Weight Fast
Eating a healthy balanced diet is crucial in efforts of losing weight. You can also consult clinical nutrition guidelines for a balanced diet. Eating habits really matter when you are trying to decrease weight. Some people prefer intermittent fasting or keto diets. But mindful eating and a caloric-controlled balanced diet produce the best weight loss results.
A) Avoid Sugary Drinks
Go for plain water or no-sugar tea instead of sugary sodas or juices. This small change will help you lose weight quickly.
B). Avoid Eating Late At Night
Eating right before bedtime might increase calorie intake and causes difficulty in falling asleep. If you feel hungry at midnight, try some fruit or nuts that are wholesome.
C) Limit Your Intake of Added Sugar
Added sugar is a type of sugar that’s added to food during processing. In addition, it is present in a lot of processed meals and sweet drinks. Try to consume less added sugar and instead opt for foods that have natural sugar.
D) Reduce Your Intake Of Saturated And Trans Fats
Saturated and trans fats are types of unhealthy fats that can cause weight gain and relevant health problems. Saturated and trans fats are found in animal products and processed foods. They may increase cholesterol and increase the chance to develop heart diseases. Limit your consumption of this saturated fat. Choose more healthier fats in their place.
E). Cook Your Meals
Cooking your meals is a great way to control what you’re eating and make sure you get the nutrients required. It helps in weight management and has cost benefits. Try to prepare the majority of your food at home, and bring a lunch with you when you go somewhere. Although eating out is sometimes more convenient, it is frequently more costly and less healthy than making your own meals and if you continue carelessly, it could also cause you to gain weight. Try to eat out only occasionally, and make sure you choose healthy options when you do.
F). Steer Clear Of Processed Food
These usually contain huge a quantity of salt, sugar and saturated fats . They might not have enough nutrients, too. Choose fresh, natural foods over processed ones whenever possible. Try to decrease your intake of junk food if you really want to reduce weight.
G). Limit Refined Carbohydrates
Fibre and other micronutrients are taken out of refined carbohydrates. Reducing your intake of refined carbohydrates can aid in weight loss and enhance your health.
H) Eat Protein
Lean protein is great for weight loss because it keeps you satisfied. It’s also important for muscle built and growth. Try eating protein-rich foods like beans,fish ,eggs and chicken in your diet.
I) Low-Calorie Diet
Some good options include apples, cucumbers, carrots, and leafy greens. Vegetables have good micronutrients and fibre but have little calories and fat.
So you consume fewer calories for your body to burn but they can keep you stay full and satisfied.
J) Prepare Meals In Advance
Prepare your nutritious meals in advance to reduce your likelihood of making poor decisions when you’re hungry or fatigued. Packing your meals ahead of time helps you maintain a healthy diet.
Cut Down Calorie Intake
This doesn’t mean cutting out all the food you love, but rather being mindful of how many calories you’re consuming each day and making adjustments where necessary.
Track Your Progress
Use a food tracker app or journal to keep track of the food intake and the progress you’re making. You’ll be more motivated and on track, if you do this.
Food tracking apps
There are many different food-tracking apps available, but some of our favorites include MyFitnessPal, Calory, and Lose It!
MyFitnessPal is a feature-rich app that lets you monitor your calorie intake, activity level, and weight loss advancement.
Calory is a straightforward, stylish software that lets you monitor your calorie consumption and weight reduction advancement. It also contains a sizable food database and a scanner for barcodes so you can quickly keep track of nutritional information.
Lose It! An app which helps with weight loss goals. It has a huge database of foods and barcode scanner for tracking nutritional information.
Food Tracking Journal
If you prefer to track your progress with a pen and paper, you can use a food-tracking journal. You can do this by keeping a simple journal in which you record your daily meals, or you can buy pre-made journals that include room for tracking your caloric, macronutrient, and water intake.
Weight Loss-Friendly Foods
When it comes to weight loss, certain foods help us achieve our goals. These foods are low caloric and have low fat, and they’re a great fibre source and have essential vitamins and micro minerals. We are listing some healthy foods that help losing weight.
Apples are excellent fibre source, which keeps you full hence promoting weight loss. They have less calories, so they won’t sabotage your diet.
Berries are a fantastic source of antioxidants and fibre, and they can help to protect one’s body from sickness.
Whole-grain oats are a good source of fibre and protein. They can promote weight loss and make you feel satisfied.
Protein from eggs is a great source that can leave you feeling full and aid in weight loss. Additionally, it has fewer calories and fat.
Salmon has good protein from sea food ,it also has omega-3 FA, that augments weight reduction. It’s also low in calories and fat.
Nuts are a good source of fibre and protein, and they’re also high in healthy fats. They can aid in weight loss and make you feel satisfied.
7. Chia Seeds
Omega-3 fatty acids, fibre, and protein are all present in good amounts in chia seeds. They could make you feel satisfied and boost weight loss.
Vegetables provide great fibre all vitamins and essential minerals and have little fat and few calories. They can promote weight loss and make you feel satisfied
Soups are great for increasing vegetables and water intake. They have fewer calories, and they’re a great fibre source.
10. Green Tea
Antioxidants included in green tea can help shield your body from sickness.
Make Small Changes
Making minor dietary modifications might have a big impact.
Try to make one or two small changes each week, and eventually, you’ll be on your way to a healthier lifestyle. When you complete a little goal, treat yourself. This will keep you encouraged and on course.
Set Attainable Goals
Setting realistic goals is crucial when attempting to reduce weight. If your goal is too unrealistic, you’re more likely to give up. Try to set realistic goals for steady weight loss that you can achieve, and be patient as you reach them.
Seeking support from family and friends can be helpful when trying to lose weight. You might also enroll in an online community or weight loss organization. Having others behind, you can go through this journey more smoothly and enjoyably.
Talk to Your Doctor
Before starting any weight loss journey, you should consult a physician too, necessarily when you have a history of disordered eating or an underlying health condition. They can advise you and help to create a healthy plan that’s appropriate for you.
You won’t see the results fast, don’t lose courage. ; weight loss takes time.
Remember that small changes add up, and eventually, you will reach your goal weight!. Losing weight takes commitment and effort to see results. The goal should be sustainable weight loss.
But by using these methods, you can achieve it safely and healthily.
Get Started Today!
The sooner you start making healthier choices, the better off you’ll be—so why wait? Start pursuing your weight loss objectives right away!
Deciding to lose weight is a big step, but it’s only the first step on your journey toward a healthier body! Use these tips as a starting point for how to lose weight safely and sensibly, and before you know it, you’ll be on your way to reaching your ideal weight! Best of luck!