Weight loss can be a major concern for both women and men. Whether motivated by health or wellness reasons, one question often arises: how to lose weight quickly? First, understanding the body and what weight loss really means is essential. Then, introducing the notion of sustainable rather than speed at all costs is important for finding the right diet as well as healthy and effective weight-loss methods. Also, discover the tips that can help you achieve that “lose weight” goal.
Lose weight vs. lose fat
Yes, losing weight quickly is possible. However, fat mass is the hardest to lose and requires time to mobilize reserves and release “excess” fat. So, when you lose pounds very quickly, it doesn’t quite translate to fat loss. In reality, what is first eliminated is water and muscle mass.
Change in eating habits
Losing weight in a week requires a radical change in your eating habits. In the long run, restrictions and extreme diets aren’t suitable for anyone and put a strain on the body. Focus on new eating habits gradually, by first changing your morning meal, for example, and adding vegetables to each meal, rather than turning everything upside down with a quick mono-diet. Respect your own pace and tastes for pleasant, long-term changes. Nutritional education is essential when dieting.
High protein diet
With a protein content of around 30% and very few carbohydrates, it often improves satiety and leads to moderate weight loss . It is very restrictive to follow and stabilizing the lost kilos is quite complex.
Intermittent fasting
Rather than adopting it as a lifestyle, its benefits on metabolic health have indeed been proven. There are several forms of intermittent fasting, which provide good results in terms of weight loss. However, it may not be suitable for everyone depending on the constraints of social and professional life.
Low-carb diet
Based on the restriction of sugars and starches, the low-card diet is reminiscent of the ketogenic and low-GI diets. The goal is to increase insulin sensitivity, and it can produce very good results in the short term, and then in the long term if followed properly.
Low-calorie diets
They are therefore based on a more or less significant calorie deficit, and are among the possible solutions for rapid results in weight loss. However, it is healthy to ensure not to lack lipids, especially essential fatty acids. As with other diets, the difficulty lies in the long term when faced with weight gain .
What methods help you lose weight quickly?
Health risks, nutritional deficiencies, and the infamous rebound, or yo-yo, effect can be avoided. Yes, losing weight requires reducing daily calorie intake relative to body energy expenditure, but this must remain reasonable. Various studies and scientific research agree: reducing total energy intake by 500 calories per day is effective for weight loss. There’s therefore no need to further restrict the quantity of your meals.
In practice: an active 30-year-old woman, whose caloric needs are 2,000 kcal per day, can establish her diet program to lose weight around 1,500 calories per day on average.
Introduce appetite-suppressing foods
Because small hunger pangs deserve to be satisfied to avoid frustration, choose satisfying foods. Here are the top 5 appetite-suppressing foods you can introduce to satisfy a craving or complement a light meal:
Apple : Rich in fiber, especially pectin, this fruit is very popular in weight-loss diets. Easy to carry, you can bite into it or cut it into wedges to enjoy it at any time of day.
Konjac: Easy to find in supermarkets for several years in the form of noodles, vermicelli, or other forms, konjac can be cooked like pasta or rice while being low in calories. It can actually help reduce the amount of starch in your diet and your appetite, thanks to its special fibers, glucomannans
Chia seeds: Their richness in soluble and insoluble fiber makes them particularly satiating and useful for weight loss. They blend easily into your yogurts, smoothies, or simply in a glass of water. Be sure to let them swell for a few hours once in contact with a liquid.
Drink water: the only drink essential for the proper functioning of the body. Hydrate yourself throughout the day (1.5 to 2 liters per day).
Consume foods rich in fiber: for optimal transit, regulated blood sugar and better satiety: vegetables, fruits, whole grains and legumes, seeds and oilseeds
Consume good fats: through fats and foods rich in unsaturated fatty acids and omega 3, rather than saturated ones: olive oil, walnuts, rapeseed or flax, avocado, almonds, walnuts, oily fish (1 to 2 times per week), chia seeds.
Combining sport and diet to lose weight sustainably
Several studies have shown that exercise alone does not help you lose significant weight. It is when combined with a low-calorie diet that this duo proves effective.
If you don’t like running, for example, don’t worry, you don’t have to. Workouts with a personal trainer and at intermittent intensities seem to produce very good results. As long as moving allows you to expend energy, takes care of your muscles and your cardiovascular health, then it’s of major interest.
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