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6 STRATEGIES TO LOSE WEIGHT QUICKLY

6 STRATEGIES TO LOSE WEIGHT QUICKLY

So that way we want to lose weight quickly, what’s more !? Aiming for the long term, putting in the effort, getting the body you want in months and months, very little for you! But that’s great because there is nothing simpler, you just have to drink detox tea and swallowing fat burning pills to wake up!

There are no shortcuts to weight loss, and there are no “quick” AND long-lasting solutions, unfortunately. Temporary efforts will give temporary results.

It is said, then you can leave this page because the rest will probably not please you …

The truth is, you should never be in a rush to lose pounds, and you should always put your weight loss goal in a long-term approach.

It is very easy to lose weight quickly, but it is always in the long run that people fail (look around at successes and failures).

Here is what we are going to do:

  • review the fastest proven weight loss methods on this planet, then weigh the pros and cons of each
  • see together healthier and more sustainable solutions to lose and especially maintain weight loss and not suffer the terrible yoyo effect

Let’s go?

WHAT’S THE BEST WAY TO LOSE WEIGHT QUICKLY RIGHT NOW?

Let me be clear, this is absolutely not what I recommend, but here are 4 very common rapid weight loss strategies.

1. THE LOW CALORIE DIET

6 STRATEGIES TO LOSE WEIGHT QUICKLY

Do you really want to lose weight? Stop eating!

Simple isn’t it?

A low-calorie diet is a diet that aims to create a calorie deficit, that is to say, reduce the number of calories you eat. Does that mean anything to you? Normal is the basis of any diet. How fast you will lose weight is directly related to the calorie cut you make, so far it makes sense.

So if your favourite influencer’s latest favourite fad diet boasts rapid weight loss, it’s a safe bet that it’s a highly low-calorie diet, “allowing” for example between 450 and 800 calories per day only.

If you are wondering: no, it is not huge! It’s even very low when you consider that a Double Whopper from Burger King is around 950Kcal. By following such a drastic diet, you will obviously lose weight quickly, it is 100% guaranteed *.

* What to read in the small lines is that a strongly hypocaloric diet will also decrease you physically, frustrate you, take away any ounce of motivation, then make you regain all your lost pounds and with the change, please.

In short, is it recommended?

Not at all, these diets can lead to serious nutritional deficiencies and other health complications, especially if you don’t know what you are doing. So in principle, yes, creating a calorie deficit is the basis of all weight loss (even healthy), but in method, no. Remember this, in the short term, any diet works as long as it is governed by the calorie deficit.

2. THE HIGH PROTEIN DIET 2.0

Very fashionable a few years ago, it was customary to follow a diet very high in protein for rapid weight loss, you may have heard of Atkins diets and Ducon Dukan who were riding this concept.

The reason for this?

Protein increases feelings of fullness, so the more quality protein you eat, the fuller you will feel when you leave the table. In addition, proteins preserve muscle mass, which is very useful when you are in a calorie deficit since the body will draw on its reserves to function, which means that it can draw on both fat and muscles Perfect.

The problem is, this diet is not always easy to follow, it can lead to nutrient deficiencies if poorly designed and sometimes even damage the kidneys.

More recently, you must have heard of intermittent fasting, a mode of nutrition that involves skipping meals. There are different types of fasting with different “windows” during which you “may or may not” eat.

Young people are based in particular on the concept of calorie restriction that we have just seen: by reducing the number of meals, we generally reduce the total amount of food consumed.

Endlessly in search of the future fashionable diet, nutritionist gurus said to themselves ”  how cool would it be to mix intermittent fasting with the non-protein diet?” “.

And bam, the PSMF was born!

The protein-sparing modified fast ( PSMF ) diet is all about “sparing” protein and getting most of your food to come from protein sources.

Basically, it is a young protein that consists of:

  • 1.5g of protein per kilo of body weight per day (lean meat, poultry, fish, seafood, eggs, tofu etc.).
  • less than 20 g of carbohydrates per day.
  • no fat apart from those contained in protein sources (forget about butter, oil, nuts or seeds).
  • some multivitamin supplements for the road.

The PSMF is just a new trendy diet that upgrades the traditional high protein diets with the principle of fasting very popular.

Does the PSMF work?

Yes, probably, like any diet that takes calories out of the equation. A two-week study (1) also showed that the PSMF allowed a priori “safe” and effective weight loss, note however that the sample of the study was very small (12 overweight adolescents). Should you do it?

Probably not, it’s not playable in the long run, and I repeat:  temporary diets give temporary results.

Verdict: short term (a week or two), possibly with the advice of the doctor. In the long run, certainly not.

3 / KETOGENIC DIET (KETO DIET)

This diet has been booming for several years, we can find the ketogenic diet also under the name Keto Diet.

The principle is to say “ciao” to carbohydrates (another great classic of trendy diets).

But in the genre, Keto really does want carbohydrates, it is very strict and usually requires removing all of them.

Everything will obviously depend on the practitioner, but generally, the Keto diet consists of:

  • keep carbohydrates below 30-50 grams per day (for reference, one banana contains about 27 grams of carbohydrate).
  • raising protein intake to around 1.35 grams per kilogram of body mass per day.
  • eat the rest of your allowed calories as fat.

Low-carb diets are generally considered safe as shown in this study (2) of 83 obese patients who followed 24 weeks of the Keto diet.

The result is a significant reduction in the patients’ body weight and body mass index, in addition to triglyceride levels.

Does it work? Of course, here we are completely removing a whole family of macronutrients, which amounts to drastically reducing the total number of calories consumed.

Is this advisable?

Well if you want you can try the Keto Diet a lot of people have been successful with. However, you should know that it is extremely difficult to follow. Any dietary changes that you can’t make your whole life shouldn’t be made (that’s up to me).

4 / DEHYDRATION, THE SUPER GOOD IDEA TO NEVER DO

OH YES YOU WILL LOSE POUNDS (WATER) FAST, LIFE TOO EVENTUALLY

The practice is well known to MMA fighters or bodybuilders as they approach the weigh-in or competition.

If the latter know that they are not in their weight class, they opt for techniques like:

  • jogging in tracksuit.
  • sitting in saunas for long periods of time.
  • remove all salt from the diet (the latter helps to retain water).
  • eating very low carbohydrate diets (carbohydrates also help retain water).
  • do not drink water on the day of weighing.

This can be useful if it is well supervised and it is a question of qualifying for a sports competition, but never dare you, oh never do that to lose weight!

Seriously, don’t play with dehydration.

6 HABITS TO PUT IN PLACE FOR HEALTHY AND SUSTAINABLE WEIGHT LOSS


We have just seen 4 strategies for rapid weight loss (you may have tried some already?) Those are generally not sustainable. Because let’s be honest, you may be able to withstand 600KCal / day over a week, but over a lifetime, that’s another story (even over a year is an iron will)!

The classic pattern with these diets is that you have temporary results for the duration of your temporary actions, then you stagnate, gain weight and even more (this is very well explained in the video above). In short, these kinds of diets are for those who make weight loss resolutions at the start of the year that they won’t keep.
If you want to see for yourself, it’s up to you, but if you want lasting changes and weight loss that goes in the right direction, we’re going to have to talk about new habits rather than a diet.

You see what matters is not so much “how much weight you lost in your first month of dieting”, but rather “how much weight you lost (and not gained) after a year”. Losing weight isn’t a sprint, it’s a marathon, and here are some small changes you can make in your life.

1. HAVE MORE CALORIES AT THE OUTLET THAN AT THE INLET

As we have seen in the preamble, any regime will work in the short term if it is governed by the laws of thermodynamics. To lose weight, you need to burn more calories than you eat.

Point.

So the beginning of your weight loss is necessarily an inventory of the average number of calories you consume on a daily basis.  You don’t have to be specific, but have a rough idea of ​​how many calories you are maintaining your weight with, given your body composition, activity level, and weight loss goals.

An app like Yazio will help you measure this number and you might be quite surprised at the gap between what you think you are consuming and what it really is. Tracking your calories also helps to strengthen your motivation and your involvement in weight loss, in any case, this is what this 24-week study (3) conducted on 142 participants reveals. With your average calorie figure, you can now go see a nutritionist or coach, who will help you set achievable goals for healthy weight loss over the long term.

2. THINK “HOW” RATHER THAN “WHAT”

People tend to ask “what to eat to lose weight”, but what if the question is “how to eat to lose weight”?
Of course, what you put on your plate is critically important, but nothing is all black or all white. For example, it is said that bread makes you fat, but it all depends on what you put on it and in what proportion you eat it.
In terms of how to eat, try for example:

take the time to eat, which is called conscious eating. You’ve read it hundreds of times, but being a backhoe loader at the table and gulping down food tends to increase the amount of food gobbled up.  Before going to the table, start by cutting off all sources of distraction (telephone, TV, etc.), then try to put your fork down with each bite, to feel all the flavours and to chew well, good digestion begins with good chewing. eat at the same time every day and avoid snacking. 

The best way to do this is still to recognize the good signals of hunger from the “false” ones. The urge to snack can actually be created by boredom at work or a body that is simply thirsty.

eat top quality foods. 

90% of the time you eat should be foods that grow or “live”. This does not mean that there is no room for your favourite pizza or your pecan/caramel ice cream, but these should be eaten 10% of the time (or about one in 10 meals and in reasonable quantities).  Overall you know the song, eating better means turning your back on processed foods. Fill your basket with fresh fruits and vegetables, whole grains, fresh/organic/lean meats, nuts, etc.

3. FOCUS ON THE RIGHT NUTRIENTS

We have just talked about better quality foods and we will develop this point a little. It is obvious that the above-mentioned quality foods provide your body with more nutrients.
To do this, pay particular attention to:

Eat lean protein in the majority of your meals. As we saw at the beginning of the article, most diets that work are based on this principle because protein keeps you full while maintaining lean muscle mass. 
Lean beef or chicken, Greek yoghurt (or skirt), beans, lentils and more (see our article on vegetable proteins). 

Protein is one of the most important macronutrients for your health, so making it a priority at every meal is essential. Add colour to your plates: the colour of fruits and vegetables is a good indicator of the nutrients they contain (green vegetables, for example, contain vitamin K), so it is important to take advantage of the whole rainbow offered by Mother Nature. Choose sources of carbohydrates that are high in fibre. 

There are plenty of choices here: fruits, tubers, legumes (beans/lentils) and whole grains to name a few. Fibre will help slow digestion and provide long-lasting energy. Favour healthy fats (avocados, nuts, olive oil).

Think 

hydration, proper hydration is necessary for all the nutrients you consume to work well. Plus, drinking plenty of water can help keep you full between meals.

4. MOVE YOUR BODY

We cannot decently broach the subject of healthy and sustainable weight loss without talking about activity. It is a question here of defining new lifestyle habits, what better way than sport to create a virtuous circle? We have evolved a lot over the decades and live in a time when it is no longer surprising to spend 12 hours of your day sitting between the office, the canteen, the car and the sofa. We have to be careful to keep the movement going, and I’m not even talking about sports, just not to fall into a sedentary lifestyle.

5. DON’T NEGLECT YOUR SLEEP

The other thing people too often overlook is sleep. Sleeping less is not living more, and overall we are sleeping less than before. However, when you start a sports program such as weight training, the muscle fibres are rebuilt stronger during sleep. Beyond muscles, sleep helps us regulate our metabolism, which partly explains the correlation that there can be between lack of sleep and obesity.

Stress, and the hormones that go with it, can influence weight gain. But it’s not just about sleep, it’s also about recovery. Do not pull the rope too much, when you have put your body under intense stress, give it the rest it deserves the next day. Be careful, recovery does not mean doing nothing, you have to think about active recovery! 
It is not just a question of the body, but also of the spirit, the latter also needs a break.

6. BENEFIT FROM A FAVORABLE ENVIRONMENT

What is meant by environment:
work, home, the city we live in friends and family. There are environments that are more conducive to weight loss than others (stress is known to be a tough enemy of weight loss). As long as you do, you might as well put the odds on your side to take advantage of it. Unfortunately, we do not have control over everything, it is very difficult to decide on the weather and sometimes not so easy to change the city (we all have constraints, family, work, etc.).

What is certain is that you always have control over those around you, do your friends support your efforts? 
Are they pushing you up? Do they have similar goals to yours? I’m not saying goodbye to your loved ones who are more fond of after work at the bar than training at the bars, but if you are looking to adopt new healthy habits, it will be easier to do it with motivated people. do the same. Adapting your environment also means not bringing temptation into your home:

no junk in the cupboards
no Junk Food delivery apps on the phone
no trips back from work to your favourite bakery
a fridge always full of good things
small dishes prepared in advance, or even frozen for times when you do not have time to cook
a space dedicated to home training etc

WHAT YOU MUST REMEMBER

I probably did not teach you anything that you did not already know and if you have read this far you may leave with more questions than when you arrived, the first being “and now I do what then”? The goal is to make you understand that the human being is a lazy little girl looking for shortcuts and quick results. The truth is, many try to exploit these biases. So be careful when embarking on a weight-loss business, take a good look at the mechanisms of the proposed solutions, what are they trying to sell you, what are the promises made, are we talking about quick and effortless results? 

If so, a red flag should be raised in your mind. Likewise, does the diet in question forbid me certain types of food/nutrients, will I be able to hold this in the long term? I will end up repeating one last time “Temporary efforts bring temporary results”, don’t waste your motivation and energy just anywhere.  Take the time to do it right, you want to achieve a better version of yourself that will last a lifetime.

References: One | Two | Three

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