Are you tired of carrying those extra pounds around? The best way to lose weight and avoid getting it back is to create a low-calorie, but sustainable diet plan over time. Plus, you need to exercise every day to burn the extra calories and keep your heart healthy. If your need is to lose only a few pounds, but quickly, in the article you will find several techniques and many tips that will help you reach your personal goal in the short term.
Steps
Method 1 of 4: Adopt Healthy Eating Habits
Step 1. Calculate how many calories you can take to feel fit and lose weight in the meantime
First, calculate your MB (basal metabolic rate) which expresses your body's energy expenditure at rest. Next, use an online calculator to estimate how many calories you burn through exercise. Finally, subtract 500 calories for every 500g of weight you want to lose within a week.
- To calculate your MB, use this formula: (10 x your body weight in kilograms) + (6.25 x your height in centimeters) - (5 x your age in years) - 161.
- Look for an online calculator to get an estimate of the number of calories you burn while exercising.
- Then use an online calculator or app to calculate how many calories you can eat daily.
- Search your mobile app store to find an app that does the math for you every day.
Attention:
never go below the threshold of 1,200 calories per day, unless your doctor has given you these indications and he is supervising you himself. Eating less than 1,200 calories a day is very risky for your health.
Step 2. Record everything you eat in a food diary
Make a note of all the meals, snacks, and even drinks you consume. It indicates the quantities of foods and the number of calories estimated for each food. Having a written list of everything you eat and drink on a daily basis is useful for having an accurate picture of your eating style. You will be led to make more informed choices that will lead you towards your goal.
- You can keep a diary in paper form or use an app to digitally record everything you eat and drink in a very simple way. For example, using the My Fitness Pal app you can make a note of each meal and access a database that records the nutritional values of most foods.
- Don't forget to include the cappuccino powder, sauces, condiments and in general anything you add to your food or drink.
Step 3. Have a meal or snack every 2-4 hours
Skipping meals is not what it takes to lose weight, on the contrary, it is a way to put your efforts at risk. Food gives you energy, so if you go too long without eating you will end up feeling tired and unwilling to exercise. In addition, the body would start craving foods high in sugar and calories to quickly regain energy. Instead of starving your body, eat lightly, healthily, and frequently
When you eat regularly, your blood sugar levels remain stable and you have less of a struggle to keep hunger under control
Step 4. Structure your meals so that the focus is on lean proteins and non-starchy vegetables
When filling your plate, make sure the vegetables are half of it, the lean protein one quarter, and that the last quarter is made up of whole grains or starchy vegetables. Include sources of healthy fats in your diet, such as extra virgin olive oil, avocado, and fish rich in Omega-3s. When it's time to snack, you can eat fresh or dried fruit, seeds, or raw vegetables.
If you are having a hard time figuring out your ideal calorie needs on your own, ask a dietician for help. It will help you understand what your body needs, set goals and identify your strengths and areas where you can improve. With your help he will create a diet plan that suits your needs and preferences
Step 5. Reduce portions to consume fewer calories
You don't have to give up your favorite foods to lose weight. Also keep in mind that even if you choose healthy ingredients it doesn't mean you can eat without limits. Use scales and a liquid dispenser to measure portions correctly. Alternatively, you can use smaller than normal plates which, while containing less food, will give the brain the illusion of a large portion.
Prepare future snacks in advance so as not to run the risk of overdoing the portions. For example, weigh a serving of almonds and place them in a container to eat when it's time
Suggestion:
if a food tastes strong, you feel the need to eat less of it. For example, a small amount of dark chocolate or dark beer is enough to satisfy the palate. You will also be less likely to consume them quickly.
Step 6. Identify what your weaknesses are and act accordingly
Each of us has our own passions at the table, so don't feel guilty because you want to eat certain foods. Try to keep the desire under control by discovering what are the circumstances that make them indispensable, for example a moment of the day, an activity or an emotion. Find ways to deal differently with situations that make you fragile and do not keep the foods you find it hard to give up on hand, to avoid falling into temptation.
For example, going to the movies might trigger your craving for popcorn or by mid-afternoon you might have a habit of eating something sweet to endure the last hours of work. In order not to give in to temptation, you can replace the food you crave with another that conforms to the diet. So you could make popcorn at home and take it with you to the movies, to avoid the unhealthy oils and ingredients they are usually made with. In the middle of the afternoon, in the office, you can eat a square of dark chocolate instead of the classic snacks full of sugars
Suggestions:
remember that even if you do not have to give up your favorite foods, it is right to integrate them in your diet in a planned way so as not to exceed the daily calorie limit.
Step 7. Choose ingredients that fill you up
Some foods trigger satiety earlier than others and keep you satisfied for longer. In most cases it is protein, fat or fiber. Also make room for foods that help keep your blood sugar stable, as they help keep your appetite at bay. Foods you can rely on to feel full quickly and for a long time include:
- Non-starchy vegetables;
- Fish;
- Meat;
- Dried fruits and seeds;
- Legumes;
- Grapefruits;
- Oats;
- Apples;
- Egg;
- Ginger;
- Leafy vegetables.
Step 8. Intelligently replace the high calorie foods you enjoy the most
Most foods have a healthier substitute potential, allowing you to indulge your palate without ingesting excessive amounts of fat, sugar, or calories. Replacing high-calorie foods and drinks with healthier alternatives can help you lose weight faster.
- Consider eating a vegetarian diet a few days a week. By replacing meat with nutrient-rich foods, such as beans, lentils, and tofu, you can significantly reduce your daily calorie intake while meeting your body's need for vitamins and minerals.
- Satisfy your sweet tooth by eating ripe fruit instead of dessert.
- Instead of potato chips or snacks, choose a food rich in nutrients, but low in fat and calories. You can pair fruit with cheese, raw vegetables with hummus, or spread peanut butter on toasted whole-grain bread.
- Try substituting ready-made salad dressings with extra virgin olive oil and vinegar or lemon juice.
- Cook using a tablespoon of extra virgin olive oil instead of butter. It has the same number of calories, but is a healthier fat.
Step 9. Avoid the candy and snack aisles when you go to the supermarket
It is best to stay in the areas reserved for fresh food. Shop by avoiding the shelves where sweets, chips and fizzy drinks are displayed. By staying away from foods that prevent you from losing weight, you will be less tempted to put them in your shopping cart.
You don't have to completely give up on the foods you love, however it is better not to have them on hand so as not to indulge in the quantities. Do not take home anything that belongs to the so-called "junk food" category. The granting of a dessert or a snack must be done by way of exception
Step 10. Avoid sugary drinks to cut calories
Given the high sugar content, they can get you to hit your daily maximum limit quickly, so it's best to avoid them altogether. You should say goodbye to fizzy drinks, iced tea, sugary fruit juices, etc. When you are thirsty, drink a glass of water, natural juice, herbal tea or unsweetened tea.
Replacing fizzy sodas, spirits, industrial juices, or milk with water or another natural beverage can help you consume hundreds of fewer calories per day
Method 2 of 4: Specific Diet Programs
Step 1. Lose weight on the Mediterranean diet if you like fish and vegetables
A diet inspired by the Mediterranean can help you lose weight easily. The basic ingredients are our own, traditional ones and the same goes for the cooking methods. Experts have found that people living along the coasts of the Mediterranean Sea run less risk of developing heart disease thanks to their usual diet, based on healthy ingredients. If you want to try to lose weight on the Mediterranean diet, avoid processed foods, bread and dairy products. Build your meals around the following ingredients:
- Fish;
- Extra virgin olive oil;
- Vegetables;
- Fruit;
- Beans and other legumes;
- Spices;
- Dried fruit;
- Red wine.
Suggestion:
keep in mind that any low calorie diet helps you lose weight. It is just a popular belief that one diet can make you lose weight faster than another based on the foods that comprise it. However, it remains true that some foods contain a greater amount of nutrients and give a longer lasting sense of satiety. For this reason, diets generally encourage you to favor some ingredients over others.
Step 2. Try the caveman diet avoiding all processed foods.
When humans lived in caves, they didn't have the ability to fry potato chips or bake cupcakes. The caveman's diet (also called paleo or paleolithic) tries to restore the same diet as our distant ancestors by arguing that our body is not suited to modern ingredients and cooking styles. You will be able to eat the meat, vegetables, fruit and other foods that were available even at that time, while you will have to avoid anything that was presumably not yet present.
- Artificial sweeteners and grains are not allowed.
- Some people choose to fast intermittently while following the caveman diet to speed up weight loss.
Step 3. Try the Whole30 diet which focuses on simple foods
The idea behind this diet is to eliminate all processed foods for 30 days, in order to detoxify the body from artificial ingredients and synthetic substances that put the digestive system to the test. After 30 days, you should notice that the waistline has shrunk as the energy level has increased.
- Avoid cereals, dairy products, sugars, legumes, alcoholic beverages and in general all industrially processed foods.
- Eat meat, vegetables and fruit, plus drink plenty of water.
Step 4. Adopt a raw food diet if you like raw fruit and vegetables.
If you are not a meat lover and are tired of cooking, this is the solution for you. The raw food diet is entirely based on foods that have not been cooked. You will lose weight by eating large amounts of fresh fruit and vegetables. Other foods allowed on the raw diet include coconut milk, nuts, and seeds.
Search the web to find some raw food recipes, you will find that you can create tasty dishes even without putting yourself in the kitchen
Attention:
experts say that, in the long term, the raw food diet can expose the body to severe nutritional deficiencies.
Method 3 of 4: Exercise Daily
Step 1. Exercise for at least 30 minutes a day
Exercising regularly helps you burn more calories, as well as keep your heart healthy and your metabolism active. Do a cardio activity almost every day and some strength exercises 2-3 times a week. Choose a discipline you like to be encouraged to continue.
- For example, you could walk, run, do aerobics, use the elliptical, ride a bike, or swim.
- Get at least 150 minutes of physical activity a week, at a moderate pace, to keep yourself healthy.
Suggestion:
Before starting the training program, take measurements of your waist, hips and chest. If you notice that you are gaining weight but the centimeters are decreasing, it means that you are developing new muscle and burning fat.
Suggestion:
when you start exercising, your body is forced to retain water to repair muscle tissues that are damaged during training. For this reason, the scale may indicate that you have gained a little weight in the first few days, but don't worry you will lose it as your body gets used to exercise.
Step 2. Be realistic when it is time to choose the discipline that will help you get back in shape and develop a daily program
If you've been quite sedentary up until now, chances are you won't be able to train at a fast pace or for long periods of time. Do not despair, it is not necessary to overexert the body to get results. Choose exercises that you can practice right away, slowly you will be able to increase the intensity and duration of the workout.
- Check with your doctor before you start exercising.
- Do not forget that even playing, for example volleyball, tennis or Frisbee, you have the possibility to burn several calories. It is a very fun way to lose weight.
Step 3. Lose weight with cardio exercises
Combining cardiovascular and strength training is important to keep fit, but sweating will help you lose the extra pounds quickly. Weight training exercises to increase muscle strength and endurance generally do not produce immediate weight loss, but help activate the metabolism, allowing the body to use energy more efficiently.
Cardiovascular exercises include all those that increase the rhythm of the heartbeat
Suggestion:
to get the best possible results, alternate between a moderate pace and a more intense one during your workout.
Step 4. Diversify your training so you don't lose interest
Variety is the key to having a healthier body and keeping motivation high. If you force yourself to do the same exercises every day, you run a serious risk of getting hurt. It is also very likely that you will end up feeling bored, so you will find it harder to train regularly. At the gym, use different machines, take new classes, and include exercises that help you improve muscle endurance in your training program.
Step 5. Train your muscles with weights 2-3 times a week
Practice with weights to increase muscle strength and endurance. This type of training helps you lose weight by developing muscles and speeding up your metabolism, even while your body is at rest. Include weight training 2-3 times a week, with at least one day of rest between workouts.
During the days you don't use weights, you can do cardio, as long as you don't overexert the muscles you worked on the previous day. Choose a discipline that allows you to train at a light or moderate pace
Suggestion:
at the metabolic level, muscle cells are more active than fat cells, so they burn more calories, even while you sleep or when muscles are at rest.
Step 6. Engage all the muscles in the body
Create a training program that allows you to exercise all muscle groups simultaneously, to burn as many calories as possible. For example, you can lift weights with your arms while walking or cycling.
Step 7. Adopt a more active lifestyle throughout the day
Make a commitment to walk more by parking a few blocks away from the office and use the stairs instead of the elevator. Walk the dog in the park several times a day and clean the house to the rhythm of music. Remember that the more you move, the more calories you burn.
You can find a hobby to keep moving even during your free time and burn extra calories. For example, you might be doing gardening, woodworking, or learning to play drums to burn a good number of extra calories
Step 8. Sleep better
Getting a good rest is essential to have the energy you need to stay active throughout the day. If you don't get enough sleep and are tired, you tend to eat more and also risk getting hurt while exercising. Studies by experts show that sleep deprivation is linked to the inability to burn fat, so sleeping better can help you reach your goals.
Create an evening routine that helps you fall asleep quickly. Relax for an hour or two before going to bed and avoid using your computer, cell phone, and watching television during that time. When it's time to sleep, put on comfortable pajamas, turn off all the lights, and turn down the temperature on your room's thermostat
Method 4 of 4: Try Weight Loss Treatments
Step 1. Take a sauna to expel excess fluids through sweat
You could lose up to half a liter in just a quarter of an hour. To prevent your body from becoming dehydrated, stay in the sauna for a maximum of 15-20 minutes a day. Sweating isn't the solution to losing weight permanently, but it can help you look slimmer at a special event.
After the sauna, it is important to drink plenty of water to rehydrate the body
Attention:
taking a sauna could be dangerous if your heart is not in perfect health or if you have low blood pressure. The sauna is also not recommended for children.
Step 2. You can temporarily appear slimmer with the body wrap
It is a treatment that aims to make you slimmer by literally "reducing" the centimeters of the thighs, arms and waist. This is only a temporary effect, but it can be useful if you want to appear slimmer by attending an important event. You can choose between different types of body wraps.
-
Mineral body wrap:
the areas where excess fat or cellulite is found are wrapped with mineral-soaked bandages that have the ability to detoxify the tissues, eliminate excess fluids and make the skin instantly more toned and firm.
-
Enzyme body wrap:
the enzymes used are called lipases and are used to eliminate extra pounds and fat. The treatment takes place in two phases: during the first, enzymes are used to smooth the adipose tissue near the surface of the skin. A mineral body wrap is then applied to make the skin smoother and more toned.
-
European body wrap:
it is performed in spas to treat the most problematic areas with the aim of making the skin more toned and firm and to reduce the visibility of cellulite and stretch marks. It also promotes temporary weight loss.
-
Hot body wrap:
in this case the bandages are first immersed in hot water and then in ad hoc products. It is a treatment formulated to detoxify the body and to make the skin more toned and smooth at the same time.
Step 3. Get slim on vacation
Strictly following a diet plan and training program is not easy if you also have to cope with daily commitments. Old habits and routines will push you towards unhealthy foods and behaviors at all times. In order not to succumb, many people decide to take part in a weight loss program that takes them away from home and from everyday responsibilities. There are dozens of possibilities to meet the needs of young people, adults or the elderly. Go to a travel agency or search online to find the spa hotel that's right for you.
Before booking a weight loss holiday, make sure the program is suitable for your age and health status
Step 4. Consider using liposuction
This is a surgical technique generally recommended only in cases where the adipose tissue is concentrated in one or two specific areas of the body. Fat is removed, so weight loss is instant. Like any surgery, liposuction carries significant health risks and should only be performed by a certified specialist.
Advice
- Eating slowly is a simple but effective way to reduce calorie intake. The brain takes about 20 minutes to receive the satiety signal sent from the gut. Taking a breather between bites can be enough to avoid eating more than necessary, as long as you pay attention to the sensations transmitted by the body and get up from the table when you realize that you are no longer hungry.
- Focus on the reasons that drive you to lose weight to remain determined to make healthy choices.
- Doctors recommend slow but steady weight loss. You should lose half a kilo or one kilo per week. You can do this by combining a healthy diet with a moderate exercise program.
- Wanting to lose weight quickly for an important event can temporarily motivate you, but you should set specific long-term goals that help you stay consistent even after you hit the initial milestone.
- Create a network of people (friends and family) who can support you and help you stay constant, even in the future to avoid getting fat again. Having to be accountable, even to one person, increases your chances of success in the short and long term.
- Keep in mind that if you make a mistake it doesn't mean you have failed. If you have taken a step back, regain concentration and immediately start following the rules you have given yourself.
- Although beauty magazines sometimes claim otherwise, it is impossible to lose weight in a targeted way. When the body burns excess fat, it takes it from the whole body, even if the only exercise you do is the abdominals.
Warnings
- If you suffer from fatigue, nausea, dizziness, pain, confusion, headache, or other negative symptoms due to diet or exercise, stop the programs and return to your previous habits. See your doctor if symptoms are troubling.
- Avoid crash diets and diet pills, and don't listen to those who push you to cut out an entire food group or cut calories radically. They are very dangerous and often ineffective techniques.
- Consult your doctor before starting your diet or exercise program and listen to their advice. Many medical conditions can be aggravated when trying to lose weight quickly.
- Losing weight too quickly is dangerous and can have health side effects.
- Don't make yourself go hungry. Eating too little is dangerous to health. If you have tried to lose weight by skipping meals several times or by drastically reducing your calorie intake, consult your doctor or dietician for information about eating disorders.
- Consult your doctor or dietician before using any type of supplement. They are not suitable products for everyone.
