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12- Mar-2015

Tips to Achieve Healthy and Fast Weight Loss*

Lose Fat for weight loss

Rapid weight loss has been long popular among men and women but to maintain a healthy weight is difficult. In today’s on-the-move lifestyle, people are constantly looking for fast and easy tips to lose weight.

Our body requires food for energy and any excess is stored as fat. If your diet is richer than what your body actually requires for cell maintenance and daily activities, an increase in weight is inevitable. Therefore, to lose weight you will need to lose fat stored by the body. The two most effective, easy, and acknowledged tips to do so are to reduce the intake of calories in your diet and to increase the levels of activity to help you lose fat. This is the reason why dieticians and nutrition experts club diet and exercise as the key tips to consider for effective and fast weight loss.

Crash diets and meal supplements may appear attractive tips to help you lose fat fast, but these fad diets often result in nutritional deficiencies if sustained.Moreover, once such fast weight loss diets are discontinued, people are likely to regain more weight than the fat they may have initially lost. Hence, it is wiser to follow a weight loss routine that is effective yet healthy instead of a plan to lose weight fast alone. One must consider the long-term health perspective as the effects of fast crash/unnatural diets fade even faster. The following sensible tips can help you lose weight in a healthy way. These tips have proven effective for everyone.

    1. Reduce your calorie intake – These diet tips do not mean skipping meals. Giving up breakfast or any other meal of your regular diet may reduce your immediate calorie intake but will cause you to binge eat later. This ultimately leads to overeating to compensate and reverses your fast weight loss targets. More dangerously, it encourages temptation to indulge in bad food choices and propels the body to store more fat for the lean periods.

      Being overweight is a signal that your current diet or eating habit is not right. You need to make healthy changes in your diet and lifestyle to effectively lose weight. You cannot lose fat while eating excess food, especially sweets,dairy, high carbohydrates, or fats. Even occasional consumption of calorie dense foods such as cakes should be reduced to small quantities, or maybe just for special occasions.

      Among all the food types (carbohydrates, proteins), fat contains the highest amount of calories. Therefore, the best tips to lose fat include curtailing the intake of fatty food and increasing vegetables, whole grains, and fruits in the diet to blot out excess fats and carbohydrates from the system.

    2. Pump up activity levels – Many people visit the gym as part of their daily exercise routine, while many others lack even this much motivation. Among important tips to lose fat fast and maintain a healthy activity level, one needs to know that even half an hour’s regular walk can help you lose weight if done four to five times every week. Apart from working out in a gym and walking, activities such as aerobics, cycling, swimming, and sports can help you lose weight fast. Just find an activity you enjoy and start burning up extra calories!

    3. Include Omega-3 fatty acids in your diet – According to scientists, omega-3 acid containing oils improve blood flow to the muscles during exercise and help stimulate enzymes that transport fat to where it can be stored for energy. Fish oil(a non-vegetarian source) and flaxseed oil (a vegan source) are effective dietary sources of omega-3 fats. These are easily available as supplements (soft gels)or as oils in the market.

    4. Anti-oxidants –Antioxidants are the body’s protection mechanism against free radicals, which cause cell ageing in the body. Exercising can lead to increased production of free radicals, causing oxidative stress and cell damage. Studies show that dietary sources of antioxidants, including fruits and certain supplements such as grape seed extract, protect against the production of free radicals.

    5. Maintain a healthy lifestyle – Maintaining a healthy lifestyle is among the most important tips to consider for effective long-term weight loss. This includes cutting down on diet culprits such as red meats, packaged and fast foods, frizzy drinks, and alcohol. It also includes healthy habits of adequate hygiene, sleep, rest, and exercise, which can rapidly be skewed for people with weight concerns.

    6. Water intake – Drinking optimal amounts of water is very important for general well being and for fast weight loss. Water helps to naturally control appetite and it increases the body's capacity to metabolize and thus lose fat. According to studies,an increase in water intake can reduce fat deposits, while a reduction in water intake leads to increased fat deposits in the body. Among important tips, one must remember that people facing weight loss struggles can often mistake thirst for hunger.

    7. sleep – Sleep acts as a rejuvenate for the brain. Most people need between 7 to 9 hours of sleep every night. Sleeping less than your body’s required levels often results in poor metabolism, confusion, over dependence on stimulants, many factors responsible for fast weight gain.

    8. Determination – While one weight loss diet or diet plus exercise plan might show results immediately, another person may need weeks for even a bit of change. Among tips to remember is that everybody has a unique capacity for receiving and reacting to diet and routine changes. A person seeking fast yet healthy weight loss needs patience and a high degree of motivation.

People seeking faster means to lose fat need to understand that there are no shortcuts to healthy weight loss. People opting for unnatural diet plans, meal replacements, or chemical pills to lose weight must be made aware of the following side effects of these diets and plans:

  • Weight gain
  • Digestive problems
  • Fatigue from inadequate intake of calories
  • Nutrient deficiencies
  • Other bodily dysfunctions including headache, constipation, or hypertension.

However, specific natural pills and supplements can be included in a balanced diet to expedite the weight loss process, especially to lose fat. Certain products such as the Lose Fat™- Natural Weight Loss Support Formula, which contains metabolism activators such as Garcinia Cambogia, Green Tea extract and Green Coffee Bean extract can help you augment your healthy weight loss targets, with ancillary health benefits. GarciniaCambogia has gained immense popularity as a natural supplement due to its relatively safety of use by persons of all age groups. Even Dr. Oz, the famous health advisor in the US, has actively recommended this natural supplement for sustained weight loss. However, weight loss pills containing chemicals should be avoided as most of these cause serious side effects.

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Dt. Maithili Pashtekar, Registered Dietician ,P.G.Dip Clinical Nutrition
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