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!
1) Intermittent Fasting
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!
3) Ketogenic Diet
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 have tried to lose weight before and were unsuccessful, the weight loss programs I have listed above are excellent options to try. Everyone can achieve their dream body, it only takes effort and knowledge.
Use these tips, and I am confident you will find your way!