In this post we are going to accumulate all the knowledge learnt along the way on the Halls.md site about how to lose weight fast. If you are interested in losing weight and want the most recent scientifically-proven advice, then you have come to the right place.
To achieve a healthy weight it may be useful to begin with some calculations about how overweight you are right now. Then you can devise a healthy weight loss plan and track your progress. See how you compare to others with Dr.Halls very own calculators.
Step #1: Calculate your current weight and set your weight-loss goals
Having a good starting point is essential to setting your weight-loss goals. Numerous studies have shown that setting out clear weight loss goals can help you lose weight. Find out your current weight and Body Mass Index (BMI) figure out your ideal weight and start using the Weight loss percentage calculator to track your progress.
Step #2: Start a food Diary
Enter everything you eat and drink in a food journal or food diary before you start your diet plan. Youll get a reality check about how many calories and grams of fat you consume. It will wake you up and will help you cut back a lot easier than not keeping track at all. A 2008 research study on a group of 1,685 overweight and obese volunteers found this. Those who kept a food diary recording everything they ate and drank for six days lost twice as much weight as those that did not keep a food diary.
The single best way to lose weight?
The same research study showed that the best possible way to predict quick weight loss success is to keep track of what is eaten and drank every day. The number of pounds that dieters lost was directly related to the number of days they wrote in their food journal. Find out more about how to get motivated for weight loss and keeping a food diary before you start your weight loss plan.
Our advice for fast weight loss that is sustainable is to avoid fad diets, (were talking the cabbage soup diet, lemonade diet, south beach diet, the alkaline/acid diet etc.) and try instead to switch to a healthy eating plan.
A healthy eating plan involves cutting out sugar, all refined carbohydrates and processed foods. Concentrate on plenty of fruit and vegetables (especially low-carb vegetables) lean meats and fish and a high fibre intake.
Try and choose nutrient-rich foods that are packed with vitamins and minerals but reduce your caloric intake. Look out for, and avoid, high calorie junk food low in nutrients. Swap those calorie-laden treats too for healthy snacks that aid weight loss.
Most nutritionists agree that a low-carbohydrate diet is beneficial to losing weight. You dont have to go overboard just check out your food diary and aim to cut out sugar for the first week or two. The following week try and half your white carbohydrate intake (white bread, white pasta, rice etc).
By swapping to wholegrain products that have being proven to help you lose weight faster. A simple basic rule is to avoid most foods that come in a package or a box. High carbohydrate intake has been proven to affect your basal metabolic rate by causing spikes in blood sugar. This leads to unstable insulin levels which long term can lead to type diabetes.
Step #4: Watch what you drink.
Your food diary will help you see how changing what you drink can help you with rapid weight loss.
Watch for hidden calories in those sodas and AVOID all diet sodas as research has shown that artificial sweeteners lead to weight gain. Furthermore, drinking soda over a 10 year period led to a 70 % increase in waist circumference (belly fat).
Firstly, be careful of alcohol and drink in moderation as alcoholic drinks and their mixers are packed with calories.
Secondly, the single best thing you can do beverage wise is swap to plain old water. Increasing your water intake has been proven in medical studies to help lose pounds, in addition, you will also feel less bloated as increased water intake helps with reducing water weight too.
However, the only exception to the drink water rule is caffeine. Furthermore, research has shown that beverages containing caffeine can aid weight loss. One research study showed that fat loss is increased if caffeine is drank before any physical activity. Green tea is also linked to weight loss although medical opinion is mixed on this topic.
The quality and amount of sleep that you have actually affects your weight. If you are trying to achieve a healthy weight then you should look at getting around 8 and 9 hours sleep per night.
Establish a regular bedtime and waking time routine too. Medical studies have shown that sleeping for less than 7 hours a night increases the risk of becoming obese by 27 % and sleeping more than 9 hours a night increases the chances of weight gain by 21 %.
Step #6: Look at the Quantity and Quality of your food
Anybody looking at ways to lose weight will come across all sorts of contradictory advice on the internet. If you are looking for quick weight loss, the foods you eat are essential.
In some ways forget the low-fat diets, low-calorie diets and even the low-carb diet and look more at an all round healthy diet. Ensure that your meals include a healthy balance of all the food groups, especially proteins and are nutrient-rich.
Research has shown that consuming proteins leads to a higher resting metabolic rate which leads to fat burning and weight loss. Monitor your portion sizes too. Many people may be making exactly the right food choices but just eating too much.
One helpful tip is to change the size of your plate to a smaller one. One scientific study showed that cutting just 2 inches off the size of your plate led to a calorie decrease of 22%. So invest in some smaller plates and lose pounds.
Our eating habits are probably one of the single contributing factors that decide whether we lose weight or not. Whilst snacking on healthy nutritional foods or low-calorie foods in the day is not necessarily going to lead to weight gain, bingeing out on junk food most certainly will. Many weight loss program advocate fasting to lose weight.
Fasting can involve simply replacing one meal a day with low-calorie foods such as a shake or juice or alternate-day fasting. However, the latter involves eating a severely restricted diet every other day or like the 5:2 diet plan for two days a week.
Medical opinion is quite divided surrounding the topic of skipping meals and fasting. Some argue that a fast and bingeing pattern leads to spikes in blood sugar levels leading to an increased risk of diabetes and a lower metabolic rate.
A scientific research study examined asthmatic, obese participants however, and found this. Those who ate only one low-calorie meal every other day lost 8% of their body weight. Furthermore there were other hidden health benefits including improvement in symptoms of asthma and lower cholesterol levels.
Our advice is that as part of a weight-loss program, fasting and meal replacements may help short-term weight loss but for long term results it is probably better to eat regularly and healthily.
Step #8: Get Physically Active
Exercise is the key to any weight-loss program. Do not be put off by images of gyms and circuit trainings. The key to getting more active is to find an activity that you really enjoy. (Yes, sex does count!) and do it at least two to three times a week.
Getting up and off the couch, away from the TV or computer will benefit both your health and weight loss efforts. If you really want to lose that body fat you need to turn it into muscle and the best way to do this is with some resistance training. Cardio workouts are also good but even better if interspersed with high-intensity interval training.
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How to Lose Weight Fast – Moose and Doc