For some, the goal of long-term weight loss may appear to be a moving target at times. Numerous crash diets promise quick weight loss but fail to provide long-term success, making weight gain inevitable. This may have you wondering, “How can I safely lose weight quickly and keep it off?”
Here, we’ll go over the best science-backed methods for losing weight quickly, as well as how to keep it off for good.
Explanation of Weight Loss
To lose weight, you must consume fewer calories than you burn on a daily basis. This is known as being in a calorie deficit.
Weight loss occurs when a calorie deficit is maintained for an extended period of time. Your body uses its fat and carbohydrate stores for energy during this process. To speed up the weight loss process, you’ll need to create a larger deca durabolin and calorie deficit. This can be accomplished by reducing your calorie intake even further and/or increasing your physical activity.
However, exercise caution because cutting your calories too low can have a number of negative side effects, such as slowing your metabolism, causing rapid weight gain or loss of muscle mass, and increasing your risk of nutrient deficiency.
The length of the process will be determined by the amount of weight you wish to lose. Keep in mind that you may encounter some roadblocks along the way, which is fine. With a few minor adjustments, you’ll be right back on track.
Macronutrients in Nutrition
Getting your nutrition under control is an important part of the weight loss process. While there are numerous fad diets that promise rapid weight loss, they frequently promote unhealthy practices and do not prioritize long-term success and diet sustainability.
For the best results, create a well-balanced diet that does not severely restrict any macronutrients (protein, carbs, fats). Finally, the ideal diet for weight loss is one that is enjoyable, sustainable, and leaves you feeling energized and satisfied.
For the majority of people, this entails following a diet that is:
- High protein content
- Fat content is moderate.
- Carbohydrates are reduced.
- Whole grains and vegetables are high in fiber.
- Protein
Protein, which is made up of amino acids, serves as the building blocks for everything in the body, including muscle, skin, teeth, and bones. Lean (low-fat) proteins are your friend when dieting. They keep you full and are generally low in calories. Furthermore, they aid in the preservation of valuable muscle mass, as maintaining a calorie deficit for an extended period of time can put you at risk of losing muscle.
Sources of protein
Lean protein sources that are commonly used include:
- Breast of chicken
- Ground turkey that is lean
- Pork or beef cuts that are lean
- Fish
- Tofu and other high-protein meat alternatives
- Cottage cheese and low-fat cheese
- Egg yolks and whites
Carbohydrates
Carbohydrates (or carbs) are the body’s primary source of energy. Carbohydrates fuel all of our daily activities, from exercising to thinking to breathing. Most traditional diets are high in carbohydrates. However, when trying to lose weight quickly, cutting carbs is a common strategy for reducing calories.
However, if you reduce them too much, you may experience a variety of side effects such as fatigue, headaches, constipation, and decreased exercise performance.
Among the high-fiber carbohydrate sources are:
- Rice (brown)
- Legumes (also provide protein)
- Quinoa
- Yummy sweet potatoes
- Pasta with whole grains
- Oats
- Cereals with little sugar
- Rice Puddings
Sources of carbohydrates
You should also include a variety of non-starchy vegetables, such as:
- Broccoli
- Asparagus
- Peppers
- The Brussels sprouts
- Beans, green
- Mushrooms
- Onions
- Carrots
Fat
For most people, fats are the body’s secondary energy source. They also help to produce important hormones and contribute to metabolic processes throughout the body. Fats contain nine calories per gram, whereas protein and carbohydrates contain four calories per gram.
This means that when dieting to lose weight, you should be mindful of your fat intake because the calories from fat can quickly add up. However, lowering them too low may result in side effects such as hormone imbalances and food cravings.
Sources of healthy fats
Here are some examples of healthy fat sources:
- Avocado
- Extra virgin olive oil
- nut butters and nuts
- Seeds (sunflower, chia, hemp, flax)
- Fish with fat
If you’re having trouble coming up with a proper weight loss diet, you should seek individual advice from a registered dietitian.
Exercise
Exercise is another important aspect of weight loss. While research suggests that dieting alone can result in weight loss, including exercise can significantly speed up the process.
A combination of resistance training (also known as strength training) and cardiovascular exercise is recommended for the best weight loss results. Regular cardio helps to burn fat faster, while resistance exercise helps to build muscle. In the long run, increasing your muscle mass can lead to an increase in your resting metabolic rate, or how many calories you use when you’re not working out. This makes it easier to keep the weight off.
lunges with dumbbells
Cardio can be done in a variety of ways, including rowing, air bikes, sled pulls, and even battle ropes.
There are several options for resistance exercise, including free weights, weight machines, resistance bands, bodyweight movements, and CrossFit, which provides both resistance and cardio exercise at the same time.
Depending on your level of experience, your individual exercise capacity will vary. Setting a goal of exercising three days per week is usually doable for those who are just starting out. Begin with 30 minutes of cardio followed by 30 minutes of resistance exercise. Gradually increase the intensity of your workouts as tolerated.
Seek the advice of a certified personal trainer to help you develop a more personalized exercise regimen.
How Do I Begin?
To begin your weight loss journey, you must first determine your maintenance calories, or how many calories you require to maintain your current weight. While various equations can be used to calculate this, the simplest method is to use an online calculator.
To promote weight loss, once you’ve determined your maintenance calories, a good rule of thumb is to subtract 500 calories. If you want to lose weight quickly, you can start with a 750-calorie deficit, though it’s best not to go much lower than that at first.
Aim for a weekly weight loss of 0.5-1 percent of your body weight, as this rate has been shown to help preserve muscle mass while losing weight. Furthermore, the general recommendation for protein intake while dieting is 0.6-1.4 grams per pound (1.4-3.1g/kg), which helps with muscle mass retention. The remainder of your calories will come from carbohydrates and fats.
Within the first week or two, you may notice a rapid drop in weight, though some of this weight may be from water and glycogen, the body’s stored form of carbohydrates.
Fill up on lean proteins and non-starchy vegetables while limiting your intake of high carbohydrate or fatty foods. Many people find that using a meal tracking app to keep track of your calories and macronutrients throughout the day is beneficial.
Weigh yourself on a regular basis to keep track of your progress. If your weight loss has plateaued for more than two weeks, you may need to reduce your calorie intake slightly. Most people will find that cutting 200 calories will help them get their weight loss back on track. Increasing cardio exercise to burn more calories is another way to break through a plateau.
Continue with this protocol until you’ve reached your target weight.
How to Retain It
Once you’ve reached or are close to your goal weight, you’ll need to put some strategies in place to keep it off. For many, this is the most difficult part of the journey, as research shows that most people who lose weight regain at least half of it within two years. This is due to a variety of potential factors that can contribute to weight gain in your early adulthood. Your diet should be viewed as a long-term solution to improving your health rather than a quick fix.
The key to maintaining your weight loss is to change your eating habits while dieting. While it is easier said than done, adopting a healthier lifestyle and developing sustainable habits can help lead to long-term weight loss success. To stay on track and provide accountability, some people may need the assistance of a registered dietitian or psychologist.
consuming a nutritious meal
Those who have had weight loss success have found the following habits to be especially beneficial:
Not removing specific food items
Carbohydrate cycling to match daily activity levels
Substituting lower-calorie items for healthier options
Spreading protein throughout the day to avoid hunger
Keeping active through daily physical activities
Maintain the exercise routine you established during the weight loss process to help you maintain your new weight. Maintain the nutrition principles that helped you lose weight, such as portion control of high carbohydrate and fatty foods, as well as plenty of lean proteins and non-starchy vegetables. Many people find that continuing to track their meals helps them quantify their diet.