Although the appeal of the “lose 5 pounds in a week” diet concept is strong, there are several reasons why losing weight fast can work against your best weight loss efforts.
First, when people lose weight quickly, especially due to the fad or crash diet, they are usually unable to maintain it because weight loss often has more muscle mass and water and less fat mass than people who lose weight gradually.
Make a plan
You have probably heard the saying “calories in, calories out“; you just need to burn more calories than you eat and drink.
However, it is not as simple as many people say from their experience.
“Maintaining muscle mass is important because, as a result, weight loss plays an important role in metabolism,” says certified health coach and author of Sugar Shock and Beyond Sugar Shock, Connie Bennett.
“Muscles help you burn more calories. However, if you lose weight too fast, you lose muscle, and your body slows down calories. Rapid weight loss can also be due to the permanent slowing of metabolism.”
Eat a protein-rich breakfast.
A high-protein breakfast can help reduce cravings and calorie intake throughout the day (16, 17).
Limit sugary drinks and fruit juices.
Empty calories from sugar are not useful for your body and can hinder weight loss (18, 19).
Drink water throughout the day and aim for half your body weight in ounces (20).
Choose weight loss-friendly foods.
Some foods are better for weight loss than others. Here is a list of healthy weight loss-friendly foods.
Eat more fiber.
Studies show that eating fiber can promote weight loss. Find fiber in whole grains, fruits, vegetables, nuts, seeds, and other high-fiber foods. (21 Trusted source 22 Trusted source 23 trusted source).
Drink coffee or tea.
Caffeine consumption can help you boost your metabolism. No need to overdo the caffeine; fear Allah and add sugar to your drinks (24 trusted sources, 25).
Base your diet on whole foods.
They are rich in nutrients, more satiating, and less likely to cause more and more processed foods.
Eating fast can lead to weight gain over time, while eating slowly can make you feel full and increase weight-reducing hormones (26).
Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain (27 28 29).
Rapid weight loss often leads to many chronic dieters’ dreaded yo-yo weight cycling experience. A study by the former contestant on NBC’s weight-loss TV show “The Biggest Loser” found that more than pounds dropped off quickly, slowing down co-metabolism. The study also revealed that the participant again lost a significant part of his weight six years after the competition.
14 tips from experts for safe and sustainable weight loss
1. Eat vegetables.
Instead of limiting different foods and food groups, you should focus on adding many nutritious foods that you can include in your diet to promote overall health and weight management. The water in fiber production adds volume to the pot and is naturally low in fat and calories but nutritious and filling. You can make a high-calorie version of a delicious dish by exchanging high-calorie ingredients for fruits and vegetables. If you are thinking about preparing a meal mainly from vegetables (at least 50%, which some of them have), you are on the right track to better health.
2. Make a better breakfast.
A balanced breakfast – enriched with fiber, proteins, and healthy fats in a delicious dish – will revolutionize your day, especially if you are currently skipping and struggling to prioritize a healthy lifestyle. Skipping breakfast later in the day can affect your appetite hormones, making you feel “hungry” in the afternoon and making it harder to avoid oversized portions or cravings for sugary and refined carbs. The best, hearty breakfast is the one that makes you full, makes you happy, and prevents cravings later in the day. Try to eat between 400 and 500 calories with your morning meal and ensure you have a source of lean protein and filling fat (think eggs, unsweetened Greek yogurt, nuts, or walnut butter) and fiber (vegetables, fruits, or 100% whole grains). Start your day with a sugar-stabilizing nutrient mixture to help you lose weight.
3. Snack smart
Many popular snacks today are not nutritious but high-calorie. The biggest culprits are often processed grains such as cereals, chips, crackers, and cookies and high-calorie drinks such as juice and soda. Try to keep snacks for weight loss below 300 calories and focus on a healthy snack selection of at least 4 grams of fiber and 4 grams of protein to replenish it. Also, choose picks that are ideal for low sugar and sodium.
4. Eat carefully.
Slowing your focus on things like the taste, texture, temperature, and smells of what you eat can help with portion control. But a sense of eating that can focus on what you’re eating can help identify unnecessary nibbling moments, but it may not make sense if you’re busy all day, which can be tacking on extra calories. More importantly, try to avoid eating foods that you do not choose. Conscious eating can help shift the focus from controlling external authority and signals to your body’s inner wisdom. I can see where the extra calories come from to make better short- and long-term decisions.
5. Skip the sugary drinks.
Liquid calories just don’t feel as full as real food. Drinking a juice or fudge coffee is just not as good as eating a vegetable and protein-rich mixing bowl. Skipping sugary drinks is often the easiest way to lose weight quickly, and as a bonus, it’s also good for things like heart health and diabetes prevention. So pay attention to your intake of juice, soda, sweetened coffee, tea, and alcoholic beverages. If you eat each of these drinks during the day, you have consumed at least 800 extra calories in the evening – and you will still be hungry. (By the way, alcohol can suppress fat metabolism, which makes it difficult for you to burn these calories.)
6. Start with strength training.
Strength training builds muscle mass, which burns more calories – at work or rest – 24 hours a day, seven days a week. The more muscle mass you have, the faster you will lose weight.
7. How to start strength training?
Try push-ups or a few squats or lunges. Use free weights to perform simple biceps curls or triceps extensions at home or in the office. Mix new abdominal, arm, waist, and leg movements. Strength training only three to four times a week can lead to a rapid improvement in weight loss and the range of movements, stability, and posture.
8. Spicy food
Spicy food can help reduce calories. That’s because capsaicin, a compound found in jalapeño and cayenne pepper, can (slightly) stimulate the release of stress hormones such as adrenaline, speeding up your ability to burn calories. In addition, eating hot peppers can help you eat more slowly and avoid overeating. It is more likely that you will think about it when you are full. Great options plus hot peppers: ginger and turmeric.
9. Go to bed early.
A lot of research shows that less than the desired amount of about seven hours of sleep per night can slow down the metabolism. Chronic sleep deprivation also alters hormones that control hunger, and some research suggests a link between poor quality food choices and decreases sleep. Sleeping well also has many other benefits, including increased alertness, improved mood, and overall quality of life. So don’t skip on your ZZZS, and you’ll be rewarded with an added benefit regarding your overall health and weight loss. Start small. Just push 15-30 minutes to bed; every minute counts!
10. Keep a food diary.
Distance studies consistently show that people who record everything they eat – especially those who log in to eat – are more likely to lose weight and keep it. The habit lasts an average of at least 15 minutes a day with regular intake, according to a 2019 study published in the journal Obesity.
11.Take a walk!
Running can be a very useful weight control tool, as it can help maximize endurance (short for thermogenesis without physical activity), which consumes energy in addition to regular exercise and sleep. If you are running with weight loss, it can be a great tool to achieve your goals.
Research also shows that walking decreases in overweight people and with weight loss.
Exercise at any time is good for you, but evening activities can be especially helpful if your metabolism slows down at the end of the day. With half an hour of aerobic activity before dinner, you can boost your metabolism and keep it high for another two or three hours, even after you stop moving. In addition, it helps you relax after a meal so that you are not tempted by stress-related grazing, which can accumulate calories.
12. Resist the urge to skip a meal.
Our nutritionists emphasize that skipping meals does not cause you to lose weight quickly. If a busy day for eating is impossible, hide a piece of fruit and a pack of nut butter in your car or purse, and keep snacks in your desk drawer – anything that makes you hungry!
13. Drinking lots of water.
Drinking lots of water can help fight bloat, but you can (and you should!) Also, consume water-rich foods. Reach cucumbers, tomatoes, watermelons, asparagus, grapes, celery, artichokes, pineapples, and cranberries, all of which contain diuretic properties, so that you stay full due to their high fiber content.
14. Eat foods rich in minerals.
Potassium, magnesium, and calcium can counterweight to swollen sodium. Foods rich in potassium are leafy vegetables, most “orange” foods (oranges, sweet potatoes, carrots, melons), bananas, tomatoes, and cruciferous vegetables – especially cabbage. Low-fat dairy products and nuts and seeds can also help you get a bloated boost. It has also been linked to numerous other health benefits, including lowering blood pressure, controlling blood sugar, and reducing the risk of chronic diseases.
Hope this blog helps you lose weight quickly or follow the guidelines and apply this to your routine. thanks for reading.