Putting on weight is easy for most people. Losing that weight, though, is another story entirely.
There are a plethora of weight loss solutions that promise rapid weight loss, but none of these programs seem to work for most people. However, you honestly can learn how to lose weight fast, and you can even learn how to lose weight without exercise!
The reason is because most trends aren’t committing to permanent lifestyle changes.
In order to lose weight and keep it off permanently, you need to consider the following weight loss solutions and make an effort to apply them:
If you don’t want to follow a weight loss diet, then at least commit to making better dietary decisions. The best decision you can make is to prioritize eating foods that are low on the glycemic index, as well as whole grains, dietary fiber, and leafy greens.
The reason you want more low-GI foods in your diet is because these promote satiety and balance your insulin levels—two things that influence how hungry you feel and how much you eat. The more, low GI foods you eat, the less empty calories you will crave.
Follow a Program
There are a lot of weight loss programs out there that are focused on slashing calories and forcing you to do a yo-yo diet. Don’t do that. Instead, choose a program that looks to balance your calories, help you make great diet choices, and get you motivated to work out.
For example, you might look into the Hack Your Weight Program by Dr. Nathalie, which uses elements of the ketogenic diet, intermittent fasting, and HIIT training to help you with your weight loss goals while giving you the tools you need to succeed.
Similar programs include things like the DASH diet or Beach Body. The key is choosing a program that you enjoy.
The world is filled with weight loss programs, and more pop-up every day. Each year science “learns” a new way to help you lose weight, yet, Americans still struggle with obesity. However, there are more than a few diet strategies which have shown true effectiveness.
One of the major flaws with most weight loss programs is that they force your body to lose weight quickly, which is ultimately unsustainable. Especially if you are trying to lose weight without exercise, simply cutting out large amounts of calories or depriving yourself of nutrients won’t help!
A proper weight loss program will help you lose weight steadily and help you achieve your long-term goals. Want to learn how to lose weight fast and effectively?
Check out the options listed below, and you might find the program which will work best for you!
Intermittent fasting is a popular weight loss program that has real scientific evidence behind it. If you want to try intermittent fasting, the basic principle is that you will have a daily period of “fasting,” along with a daily period of eating.
Most people use 16 hours of “fasted” time per day, and 8 hours of “fed” time.
Intermittent fasting is an excellent way to lose weight because it helps most people eat fewer calories throughout the day (since there are fewer hours of the day you are allowed to eat), improves insulin sensitivity, and helps your body clean its internal functions.
After a few weeks of intermittent fasting, your body will work at maximum capacity!
Most people notice that your metabolism drastically improves over the course of an intermittent fasting period, and the majority of people have a lot of success losing weight with this diet strategy!
IIFYM (If It Fits Your Macros) or otherwise known as flexible dieting, is one of the most beloved weight loss programs because you can eat absolutely anything you want! The basic premise of IIFYM is that you will determine your macronutritonal needs (per day), which you can fill with any food under the sun.
Many people are successful with IIFYM because there is a wide range of food choices. Unlike other diets, IIFYM is not restrictive at all.
The main issue with IIFYM is that you must “hit your macros” every single day, otherwise eating “junk food” will cause weight gain instead of weight loss.
IIFYM is great for people who like to plan their meals ahead of time, and it has been wildly successful for many!
The Ketogenic Diet is a great option for people who are looking to lose a large amount of weight, and it is successful for others as well. In the Ketogenic Diet, the main goal is to put your body into a state of ketosis. Once your body is in ketosis, it will predominately burn fat as a fuel source, since it will not have carbohydrates to use.
The Ketogenic Diet involves eating large amounts of protein and dietary fats, and very low amounts of carbohydrates. Most people consume less than 50grams of carbohydrates per day on the Ketogenic Diet!
The Ketogenic Diet is also useful for people battling Type-2 Diabetes, and it has shown potential for other health problems as well.
The main problem that a lot of people have with the Ketogenic Diet is food choices since it can become monotonous eating vegetables and lean protein for every meal. However, the results will make it feel like the best decision you ever made!
Set Realistic Goals
Every person that has lost massive amounts of weight and got into the best shape of their life did so by taking baby steps. They also made choices that fit into their lifestyle. If someone doesn’t want to run but forces themselves to, they get demotivated.
The same happens when you eat things you don’t want to eat, cut too many calories, and set goals that are not realistic. In short, do activities that make you want to do more. If you like dancing, dance. If you like HIIT, do that.
Aim to cut your calories slightly below maintenance level, and only try to lose 1-2 kgs (or 2-3 pounds) a week.
Lastly, move! Your exercise routine doesn’t need to be excruciatingly difficult or challenging in order to prompt results. The best exercise programs for losing weight are those that require a mere 30-45 minutes of your time 3-4 days a week, and if you want to do more in between, you should be able to.
You should also focus on just moving more.
Take the stairs. Go on walks. Wear a pedometer and try to get in around 8000-10,000 steps a day, on top of other exercise.
Just by keeping your metabolism revved up, you burn more calories and lose more weight.
Avoid Things Which Secretly Cause Weight Gain
There are certain things in our life that play a factor in weight gain that we never knew about until modern science went public about it. If you want to lose weight without exercising everyday, you need to pay attention to these things!
Here are some of the more unusual and orthodox ways in which you can gain weight without even knowing it.
For so long, nuts have been pushed by various health publications and online sources as one of the best healthy snacks around. Now while many health experts have explained that nuts are rich in Omega-3 fatty acids and protein, they are also high on calories.
For instance, a quarter cup of almonds contains over 132 calories and some of us take at least three or four servings unconsciously.
But not all nuts have this effect. More specifically, raw almonds and cashews are quite lower in calories than macadamia nuts and pecans, apart from the fact they are very satisfying. Go for packs that fall under the 100-calorie to keep your fat under control.
Working Early Hours
Getting over 7-8 hours of solid sleep does not only keep you energized, but it also keeps you fit as well. The researchers at Wake Forest University have confirmed that keeping a healthy sleep schedule is important for dieters.
They also found that those who sleep for five hours or less put on 2.5 times more fat than those who sleep for 7-8 hours.
Apparently, sleeping for more than 8 hours isn’t good either as those who do put on slightly less weight than the ones who sleep for 5 hours or less. That’s why it is crucial for you to aim for about six to eight hours a night that is the optimal level for weight control.
Whether it involves eating olives or cooking using olive oil, you could be gobbling down more calories and fat if you don’t mind your portions. In fact, a quarter cup of olive oil consists of 500 calories and 50 grams of fat.
So if you don’t factor in the level of olive oil you’re using for cooking, it could add more to the weight scale than you know.
Ready-made soups, especially those that come out of a can are flooded in calories and fat. Not only that, but canned soups are processed goods that contain sodium. This chemical is a nightmare as it increases your hunger, causes bloating and reduces your ability to sense when you’re full.
If you’re a soup mark, then opt for a broth-based soup that contains fiber-rich vegetables. Choose other similar alternatives that won’t add in extra pounds and is a great appetizer.
If packaged salty bites are your kryptonite, then your waste is going down anytime soon. A study from the Journal of Nutrition reveals that salt confuses your insides’ biological senses that you’re full.
The journal’s lead author Russell Keast says that our bodies have biological mechanisms that inform us when it’s time to stop eating, especially when we encounter fat. But with the addition of salt, those mechanisms are tricked into making us eat more. Over time, we further incline towards fatty foods and become less sensitive about fat.
Alternatively, you should use fresh herbs instead of salt. If you’re thinking about dining out, you should do some nutrition research from home before heading out and then pick out a low-calorie dish that consists of 1,000 milligrams of sodium or less.
Using Add-ins for Coffee
According to the 2017 study that was published in the Public Health journal, researchers had estimated that nearly 70% coffee drinkers use caloric add-ins such as creamers and sugar.
Continually adding sugar will only cause our blood sugar to spike and then crash, leading us to crave for unhealthy foods and then weight gain.
From these 70%, about 16% of their calorie intake came from sipping their coffee. And that 16% means gaining 70 additional calories a day more than those who don’t drink coffee. Even if you have the best pod coffee maker under 100, the results will still be the same.
What you really want to do is use other flavor boosters such as cocoa powder or cinnamon, which can be acquired from your local coffee shop. And if you still want that sweet sensation, then we suggest going for the less processed ones such as Stevia.
Stevia is available at Starbucks and according to a study in the journal Appetite, it has proven to reduce spikes in blood glucose and insulin.
Another option is to enjoy the benefits of Bulletproof Coffee, which does not contain any sugar or add-ins!
Learn More: Sugar Alternatives for Coffee
There are many weight loss solutions out there that make outrageous promises. Instead of following a trend, stick with what is known to work.
Eat more wholesome foods, commit to a program that is focused on making better lifestyle choices and maximizing your gym time, and get moving!
When you have a realistic outlook and goals, you will be able to stick to the weight loss program and make it a permanent solution.