How to lose weight fast can be a challenge for many people. Being overweight is associated with many different health risks including heart attack, stroke, and diabetes, just to name a few. According to the National Center for Health Statistics, obesity has more than doubled since 1970! With all the promotions for fast food, busy lifestyles, and economic hardship, weight loss is getting harder and harder every year. We’ve created this post to provide a road map to weight loss.
Proper Nutrition, Not Starvation, Can Lead to Fast Weight Loss
Most people are under the impression that in order to lose weight, they need to stop eating. While this does have some truth to it, there is a lot more to losing weight than just not eating. It isn’t a coincidence that so many people drop 10 or 20 pounds just to gain back everything they lost. By going on extremely low-calorie diets, your body will go into starvation mode, because it doesn’t know when it will get more nutrients! By eating so few calories, your body slows down its calorie burning processes and starts hoarding fat.
This is why you see results initially, but as soon as you start to eat again, your body balloons right back to your initial weight. In addition to that, your body won’t be getting the nourishment it needs to function properly. You may feel like you’re always in a bad mood, tired, or even show signs of depression. Due to a hormone imbalance, you might constantly crave unhealthy foods. Assuming you’re trying to exercise, you likely won’t have the energy to get in a great workout or to repair properly afterward.
The key to fast weight loss isn’t always low calories. It is consuming the RIGHT calories. If you’re exercising like crazy and trying to live on 1,000 calories per day, your body is going to be a mess! So what should you eat to lose weight quickly? Without getting too complicated, you want to consume hefty amounts of protein, fiber, and water. You want to avoid or limit things like sugars, starchy carbs, and fats.
You don’t have to count every single calorie you eat. You just need to make sure what you’re eating is healthy. One of the easiest methods to use for weight loss is the plate method. Separate your breakfast, lunch and dinner plate into sections as follows:
1. 1/2 your plate should be non-starchy carbs - I’m talking about VEGGIES especially. Things like broccoli, cauliflower, asparagus, etc. That doesn’t mean cover them in the veggie dip or sauté them in 5 tablespoons of butter either! Learn to love veggies for what they are. A good, healthy source of nutrients.
2. 1/3 of your plate should be lean protein - This is your fish, chicken, turkey, or any other lean meat. Things like beans are also great sources of protein.
The rest should be starchy carbs - This is a small portion of things like brown rice, wheat bread, wheat noodles, etc.
This isn’t a state-of-the-art system, but it is a simple plan that everyone can follow that will work. If you look at your plate and you have 2 pieces of broccoli and a giant pile of noodles or fried rice, you need to make some adjustments.
Things to Eliminate Completely
In order to lose weight quickly, there are some common things you will have to get rid of completely:
White Flour - White flour and whole-wheat flour differ significantly in their nutritional value. In order to really get rid of that hard to lose belly fat, you need to let go of white flour products like white bread, white rice, tortillas, and anything else with white flour in it. What’s the alternative? Whole wheat flour products
High Fructose Corn Syrup and other refined sugars - Read your ingredients! Sugar is a major factor in weight gain and the ability to lose weight fast. Sugar is sugar but getting your sugars from things like fruit, which provide some nutritional benefits, is much better than getting sugar from processed treats. What’s the alternative? Eat things with natural sugars like fruit!