The Healthiest Way to Lose Weight Fast
5 healthy tips for a successful weight loss journey
How to lose weight fast? Can I eat carbs? Should I Diet?
There are many ways to lose weight, but most diets and nutrition plans tend to be restrictive and not sustainable.
Additionally, we all have different needs according to our lifestyle.
However, weight loss is not as complicated as it sounds, you can easily lose one or two pounds per week if you have the right habits.
Here are tips to help you build healthy habits to lose weight fast and keep it off.
In order to lose weight you will have to be in a calorie deficit.
A calorie deficit occurs when your body burns more calories than you consume.
It takes about 3500 calories to lose one pound of fat per week (500 calories per day, 7 days a week).
Which is possible by either improving your eating habits or by moving more.
However, this doesn't mean you can't lose weight if you don't count your calories, and we will show you how.
A calorie deficit is necessary to lose weight and it can be achieved by improving your eating habits and/or exercising more.
Research has shown that one of the most effective ways to lose weight is to reduce your processed food consumption (candy, soda, chips...) and eat more whole foods such as veggies, nuts, eggs, etc.
You will naturally eat less and prevent cravings if you decide to substitute refined carbs (white bread, sweets, deserts...) for complex carbs such as veggies, whole grains and sweet potatoes.
Whole foods are high in fibre, healthier, more filling, and the best option for weight loss than processed foods.
You will tend to naturally lose weight, prevent junk food cravings and feel better if you add whole foods to your diet.
While exercising is not required to lose weight, it's one of the easiest ways to help you be in a calorie deficit.
For example, a HIIT (High Intensity Interval Training) Home Workout could make you burn as much as 400+ calories in 30 minutes.
Working out regularly will also help you build muscle, which will increase your metabolism and help with weight loss.
Try resistance training 1-3+ times a week, such as weight lifting, calisthenics and yoga.
Performing at least two weekly cardio workouts such as walking, running, swimming, or biking will help you lose weight and improve your cardiovascular system.
Exercising is not required to lose weight, but it's powerful to help you burn calories and better your body and mental health.
Eating quickly can lead to fatigue, junk food cravings and weight gains.
On the other hand, eating slowly while chewing foods properly can help with weight loss by reducing overeating and improving satiety.
Eating slowly will you lose weight by making you feel full longer after eating a meal.
While sleep deprivation can sometimes be glorified, it's the ultimate recipe for weight gain.
Poor sleep can have a bad impact on your eating habits and your gut health.
Quality sleep can prevent junk food cravings and keeps your gut microbiota balanced.
- You need to be in a calorie deficit to lose weight
- It takes about 3500 calories to lose one pound of fat and this can be done by exercising or changing your eating habits
- Eating whole foods might help you be in a caloric deficit without counting calories
- Exercising will make you burn calories and improve your overall health
- Slowing down your eating rate will make you stay full longer
- By sleeping better you will be less likely to overeat
- Hawton K, Ferriday D, Rogers P, et al. Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate. Nutrients. 2018;11(1):50. Published 2018 Dec 27. doi:10.3390/nu11010050