17/03/2021 / Health and Fitness

2 Easy Ways to Lose Weight Fast That Actually Works

Weight loss at a gradual rate genuinely works wonders for your body because it ensures that your body is losing fat and keeps the weight off. One of the ways to do this is Ketogenic Diet but other one is the most important...

2 Easy Ways to Lose Weight Fast That Actually Works
Mazia AhmedMazia Ahmed

Mazia Ahmed

MSc Nutrition Science, Ph.D. Scholar

Table of Content

Introduction to Weight Loss

Weight loss at a gradual rate genuinely works wonders for your body because it ensures that your body is losing fat and keeps the weight off. After you lose an excessive amount of weight too quickly, you finish up losing principally water weight. This sort of weight can soon come after you. Weight loss due to the amount of excess water in your system is entirely different from fat shredding. To shed the weight off and then maintain it, you should focus on cutting down excess fat. 

Evidence-Based Weight Loss Tips

  • A healthy body weight ratio varies for every individual. It's necessary not to decide your health primarily based on numbers and charts, instead maintain a healthy weight for your build.

  • Some people's bodies might hold up or shed water weight quickly. Either way, you may begin to see the change as your body gets fit within the initial month or two of a weight loss regime.

  • Please don't sign up for sudden and drastic weight loss regimens; they are considered very unhealthy. Instead, focus on losing around 2 pounds per week, keeping the weight loss up to 10%, and maintaining this plan for a couple of months.

  • You should consult your doctor to see if you're overweight since different body varieties demand different weight loss techniques. For example, somebody with a muscular build might outweigh another person with a skinny build but not be overweight.

  • If you're overweight, losing weight will facilitate cutting back your risk of health complications, like polygenic diseases and cardiomyopathy.

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now that we have an understanding of how weight loss works and what are the best practices. lets move to the section where we will discuss the two weight loss methods in details.

1. Balanced Diet and Customized Fitness Plan

Focus on having a balanced and healthy diet while monitoring your calorie or fat intake. It's emphasized as the simplest way to permanently keep weight off and alter your manner and adopt new health habits.

  • There should be two different diet plans one to shed the fat followed by another to maintain a healthy metabolism. Both combined will give you the desired results It would help if you focused on losing up to six to ten pounds (2.7 to 4.5 kilograms) in a very safe and healthy approach to initiate your weight loss.

  • During this section, you should concentrate on food habits that are directly related to weight. Find recipes that have low calorific value and are high in nutrients. For the vast majority, eating heaps of fruits and vegetables will undoubtedly give significant and necessary body supplements and fiber.

  • However, on the off chance, if you haven't included a considerable amount of fiber in your previous food habits, you may encounter minor inconveniences such as intestinal gas, as your body reworks on its digestion process.

  • Give more preference to diets consisting of whole-grain carbohydrates, foods rich in proteins like legumes, fish, low-fat dairy, and unsaturated fats. When put into practice, this plan will have positive effects on your physical health and your mental health. This diet plan will give you a psychological boost and clarity of mind.

  • Once you successfully shed excess fat, you should tweak your diet plan to maintain the metabolism you have achieved. 

  • You learn to focus on food preferences, portion sizes, menu designing, physical activity, exercise, and projecting to healthy habits. You will still see a slight weight loss of one to two pounds (0.5 to one kilogram) per week till you reach your goal weight. This diet plan is to ensure that you maintain your goal weight for good.

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2. ketogenic Diet for Weight Loss

The primary reason many fitness practitioners prefer the keto diet lies in its abundance of health benefits. It is a low carb, high-fat diet that may consist of benefits against diabetes and obesity too.

  • A ketogenic diet's main idea is to bring more calories from protein and fat and comparatively less from foods rich in carbohydrates.

  • By following this diet, you can easily cut short on the carbs that added more fat to your body, like sugar, soda, pastries, and white bread.

  • One of the most significant aspects of following a healthy diet is their ability to reduce the risks of weight-related health problems.

  • It is more practical and reasonable to engage in physical activities on a schedule. Make a fitness regime that comprises a definite 30-minute daily exercise regimen.

  • Suppose you are undergoing any medication or physical emergencies. In that case, it is advised to take necessary precautions by consulting the concerned doctor or healthcare provider before initiating the new physical activity program.

  • In the initial phase of physical exercises, you can start with five to ten minutes of activity sessions. With each passing day, you can gradually increase the practices' time duration according to your preferences without shocking your system. 

  • In the course of the process, if you don't see any differences continue with your good dieting propensities and exercise plans. On the off chance that you have an "off" day, don't surrender. Progress is made over the long run and not wrecked by one late-night cheat day cheesy snack.

Word Of Wisdom

Everyone wants to lose weight very fast and wants to get into their old jeans in a month, but weight loss takes discipline and persistence. The above techniques only work if you follow them religiously, and you make sure you stick to a plan for a minimum of 3-6 months to see a great result.

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