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:
Follow a Weight Loss 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!
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.
The Mediterranean Diet
The Mediterranean style diet is originally based on dietary traditions of Greece, Crete and southern Italy, where chronic diseases were low among the lowest populations of the worlds.
Life expectancy was also among the highest, despite the absence of adequate medical facilities.
After World War II, Ancel Keys of the Mayo Foundation led a study which examined the health and diets of about 13,000 middle-aged men in many countries which included: Japan, US, Greece, Crete, Netherlands, Yugoslavia, Italy and Finland.
The result showed remarkably that well fed Americans actually had higher rates of heart disease when compared to other countries in the study group.
The other countries had their diets restricted due to the deprivations of war, yet their people were far more heavily.
The men from Crete who were the poorest among the other countries in the study group enjoyed the best cardiovascular health, and it was associated with their unique food pyramid and physical labor.
I learned a great deal about this style of eating while living in Macedonia for 10 months, playing professional basketball. I do not tout this as some type of fad-diet. It is a lifestyle that legitimately helps you become a healthier person from the inside-out.
In short, a traditional Mediterranean diet consists of a high quantity of quality vegetables, fruits, nuts and olive oil.
Mediterranean countries eat substantially different than Northern European countries.
The difference in climate and growing conditions allow for drastically different foods to be grown.
Due to this, the countries adapted in different ways. A typical Mediterranean diet includes a wide range of different foods including the following:
- Moderate amounts of poultry and fish, with these forms of meat generally taking over for red meat.
- Frequent consumption of eggs.
- A low or moderate amount of wine.
- Small amount of red meat weekly which is very low when compared to northern Europe.
- Fresh fruit serves as a desert often.
- A wide variety of plant foods.
- It involves a high consumption of non-refined cereals which could be in the form of nuts, beans, and cereals such as wheat, barley, brown rice and corn.
- The calorie intake which consists of fats is between 20% to 35%
- The main sources of dairy foods are fermented, namely yogurts and cheese. Yogurt is not loaded with sugar, and is an effective digestive aid.
- The main source of dietary fats is olive oil.
- The meal is usually low in saturated fat, and high in dietary fiber and monounsaturated fat
According to a report from scientists of the University of Toronto which can be found in the October issue of Archives of Internal Medicine, it was reported that consumption of more legumes will help to improve glycemic control in people living with type 2 diabetes, and lessen the risk of the development of coronary heart disease.
The Mediterranean diet is also associated with physical activity, and it has positive impacts such as:
Reduces the Risk of Stroke and Heart Disease
Reducing the risk of stroke and heart disease, as there are certain foods that are discouraged in the Mediterranean diets.
Foods such as red meat, processed foods and refined bread are all discouraged and better quality options are preferred.
It encourages the drinking of red wine in moderation, rather than hard liquor, utilizing the rejuvenating benefits of wine to bolster the body. If liquor is drank there are many unique liquors such as rakija which is made from grapes, that are far healthier than other options.
Improve Digestion and Stabilize Blood Sugar Levels
Because a Mediterranean diet is rich in fiber, it helps slow down digestion and avoid heavy swings of blood sugar, helping to protect you against Type 2 diabetes.
Reduce the Risk of Developing Weak Muscles with old Age
The nutrients that you acquire with a Mediterranean diet may have the potential of reducing senior’s risk of developing weak muscles and several signs of frailty by 70%, as the body will begin to operate more efficiently.
Reduce the Risk of Developing Heart Disease or Cancer
With a reduction in the risk of a heart disease or cancer when you adhere to a Mediterranean diet, there will be a reduction of the risk of death by around 20%.
Lower the Risk of Alzheimer’s Disease
It also helps to lower the risk of Alzheimer’s disease as speculated by researchers; as the Mediterranean diet, may improve blood sugar and cholesterol levels, and total blood vessel health. All these factors may be able to lower the risk of dementia or Alzheimer’s disease
Reduce the Risk of Parkinson’s Disease
It can reduce the risk of having Parkinson’s disease by half because the diet contains high levels of antioxidants which prevents cells from going through a damaging process referred to as oxidative stress.
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.
Choose Local Produce for More Nutrients
Being born in Upstate New York and being surrounded by farm land has always made me appreciate the local farmer.
My high school has been touted as having the largest Future Farmers of America sect in all of New York, and it something I wish I took greater advantage of as I was growing up. Now that I am a little older and a little bit wiser, when I go home to shop; I don’t go to Walmart.
When it is the growing season and crops are out, I go to the farms or the farmers market, that’s it!
There are several reasons why it is important that we make use of local produce, as it is a benefit to the community, the consumer, and to the grower.
Local produce can generally be considered as food grown within 100 miles from the location where they are purchased, but for all intents and purposes it is referring to the local farms in your area.
The sooner you eat fresh foods the better the nutrients you will get from them, even though some foods are treated with special gasses which are meant to delay their ripening time, but they are delayed because it will take days or even months for the foods to arrive.
Foods treated with these products are naturally less nutritious regardless, and there are far healthier options.
Studies have even revealed that several nutrients are formed as fruits ripen and when the fruits are picked, gradually the cells start shrinking; the sugar content converts to starch and the nutritional value starts to diminish.
You will have the opportunity to choose from different varieties when you patronize local produce, you are not restricted to the imported ones alone
There are many advantages of using local produce apart from supporting the local farmers who will also support all their workers, as it has both health and socio-economic benefits. Based on the suggestion of the University of Michigan extension, you will find some benefits of buying local produce below:
Local Produce is Much More Fresh than From Larger Markets
The best time to purchase local produce is to purchase them from the growers.
Most fruits and foods come in seasons and buying from the growers when the produce is fresh will ensure that the produce tastes better and fresher than the old stocks that may have traveled long distances.
Food that is intended to travel distances needs to be treated with any number and type of chemicals too last, making your food far less healthy to eat.
Local Produce is More Nutritious For Many Reasons
Local foods are more nutritious because they are directly purchased from the growers; most foods gradually weaken in their vegetable content as they stay longer after harvest.
Foods that are imported have been transported through different means and may not be as healthy as the freshly harvested produce.
Local Produce is Produced with More Genetic Variety
In our modern agricultural system, plant varieties are usually selected based on certain criteria: their ability to withstand harvest, the uniformity with which they ripe, their duration when stored and their ability to survive their packing.
As a result of this selection process, there will not be a limited genetic variety when we use local produce, we help to preserve genetic diversity.
Local Produce Is Grown Safe so Farmers Can Retain Customers
Local produce is safe; the farmers are closer to you and therefore know that they must sell good produce.
There is this unique assurance that comes from buying directly from a farmer, you know what you are buying.
Purchasing from a large corporation that is protected by any number of lawyers and clauses assures you that whether the food is good or bad, there is nothing you can do about it.
Farmers depend on selling good products so that their customers come back to them, you are protected by this fact.
Buying Local Produce Enhances Your Community
Buying from a local farmer enhances community, as knowing the farmer and interacting with them will allow you the opportunity of knowing the times and seasons produce is best, and also varieties and their differences.
Buying Local Produce Boosts the Local Economy
You are also preserving the means of sustenance of the farmers and their laborers, farming is an occupation and when you patronize local produce, the farmers will remain employed and possibly employ others.
This boosts your local economy significantly better than shopping at a large corporation.
When you stop shopping at Walmart, their bottom line is not effected substantially. You can make changes for your own community by shopping locally.
Buying More Local Produce Ensures an Eco-Friendly Environment
Encouraging local produce will ensure an Eco-friendly environment because they will be encouraged to continue their cultivation, which positively affects our planet.
Maintain open space and farmlands benefits our planet, and continuing to create a need for this land is important for our future.
Local Produce is Only Harvested When it is Ripe
Local foods and produce usually are harvested when they are ripe unlike the imported produce, most of them are harvested before they are ripe to preserve them until they are purchased.
Local Produce is Often Cheaper Because There is No Middleman
Local produce has less middlemen which influences the price positively, imported foods have crossed several hands and duties have been paid, all these contribute to their cost.
Local produce is generally cheaper than from larger corporations because of this, whether you knew this or not. It is often a myth that food from stores such as Walmart is cheaper!
There are many advantages of buying local produce, it brings us closer to nature and the nutrients available in fresh farm produce, enhances and promotes a green earth even amid the agitations of global warming.
If we could continually encourage local produce; we will promote safer, cleaner and healthier lifestyle.
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.
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.
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.