Whether you are a few pounds overweight or would like to drop a few sizes, you do want quick results. After all, you are going on a diet which means that you have to change your eating habits, perhaps drastically. And without results you will not have the incentive to go on.
Why do you need to lose weight?
It is essential to lose weight not only to look more attractive and get rid of unsightly bulges, but more importantly for health. That is because obesity has a major role to play in
• Reduced mobility
• Sleep disturbances
• Heart disease
• Joint disorders
• Breathing problems
All or any of these can further fuel the weight gain, making losing weight an even more uphill task.
How to lose weight fast?
When you are embarking on a weight loss diet or plan, you need to have goals set out and these should be achievable goals. If you wonder how to lose 10 pounds and you have a time frame for it, then it becomes a goal that you set for yourself and can have the joy of achievement once you have reached the figure.
The first thing you have to do is to make an eating plan or follow a diet. The plan that you follow should be one that suits you and takes into account your eating habits, your daily routine, your work and other variables that are unique to you.
When you have a plan or diet set out, it becomes easier to follow and leaves less room for errors. Popular diets include:
Paleo Diet – When you follow the Paleo diet you eat more whole grains and unprocessed foods, more fruits and vegetables and more of lean meats. This was the diet followed by the hunter- gatherers at a time when food was natural. Since you eat healthy and natural foods with unrefined and natural fats, you will lose weight without counting calories.
Mediterranean Diet – Unlike the Paleo diet, this does not restrict dairy or legumes. You can eat more fruits and vegetables, lean proteins like fish, olive oil, nuts, seeds, herbs, spices and unprocessed grains along with wine. As this diet encompasses a wide variety of foods, it may be easier to follow.
Whole30 – A 30 day plan, this aims to reset your system. The diet is highly restrictive because it cuts out dairy, legumes and beans including soy and its derivatives, sugar and sugar substitutes. There is a wide range of prohibited food items in this diet and so you are bound to lose weight.
Raw food Diet – Since you eat only raw foods on this diet, it is relatively simple to follow as no cooking is involved. However, it does involve juicing, blending and even sprouting as an alternative to cooking.
What about exercising for losing weight?
Many people think that exercising is not effective for weight loss. You can be sweating for hours without any appreciable results. That is because many activities do not actually burn a lot of calories. To give you an example running or swimming for an hour will burn between 300-400 calories.
However, exercise does have an important role to play in weight loss. For one thing, even smaller numbers calories burnt do add up, so just by swimming an hour a day, you could lose a pound in 10 days. Exercise also helps in building muscle and keeping you fit, so you are healthier.
More significantly, exercise boosts your metabolism. When your metabolism is stoked, you burn calories faster for up to 24 hours after exercise. Of course this means regular and sustained exercise for the results to show.
When exercise is combined with a weight loss diet, you will get the best results as you will burn fat and reduce weight. With the right kind of exercise, whether rumba, dancing, strength training, crunches or whatever, you can achieve the kind of figure you want. You can improve muscle tone, get rid of unattractive bulges, get a flatter belly and a more toned butt.
How important is sleep for losing weight?
Getting enough sleep is very important in losing weight. What is the connection between weight loss and sleep? The fact is that if you don’t wake up feeling fresh and fine, if you are groggy, you will find it difficult to get going. You may feel lethargic and tired and then not exercise.
At the same time, when you are fatigued, you are more likely to reach for high fact, high sugar and high calorie foods because of the comfort factor. If you cannot follow your diet or exercise plain, your metabolism slows down and you can actually end up putting on more weight.
What you should not do to lose weight?
You may follow a strict diet in an effort to lose weight fast, but it is important to keep some facts in mind.
You should certainly not be fasting to lose weight. While fasting gives quick results it has a rebound effect. As your body does not get the required food to maintain itself, it slows down the metabolism to conserve calorie burning. This results in your actually gaining weight when you start eating, even if you eat smaller amounts of food.
Even when you restrict your meal intake in an effort to lose weight, it is important that you should eat very little or no salt and sugar. You should also limit your starch intake, whether this is in the form of grain start or high carbohydrates foods. You should be eating the right kinds of food that have more nutritional value but fewer calories.
So then how do you actually succeed in losing weight?
You should have the determination to stick to your goals, follow the kind of diet that is right for your lifestyle and eating habits, while eating healthy foods. You should also get in the correct amount of physical activity and sleep that will help you lose weight and maintain fitness. Once you have lost the desired amount of weight, it is best to stick to your diet with some modifications so that you maintain your weight loss. There is no shortcut to lose weight – it comes off surely and certainly if you follow a diet and fitness regime.