3 Steps To Quick Weight Loss

 Weight loss is a journey that is best achieved after consultations with your doctor. Most health practitioners suggest a steady weight loss of 1 pounds to 2 pounds in a week, for a long-term weight management plan that is effective. People find difficulty in sticking to a healthy eating plan as most diet plans leave you hungry and craving for more food. Choosing the right diet – low carb diet, whole food diet or low-calorie diet – defines the success of your weight loss plan and the chances that you will stick to the diet plan.  

Here we bring three simple steps to lose weight quickly by eating healthy, low carb food that works by reducing appetite and improving metabolism.

1. Adopt a low carbohydrate diet

One easy way to quick weight loss is to adopt a low carb diet, which means avoiding carbohydrates, starch and sugar. Another way is to reduce refined carbs and eating whole grains instead. It leads to eating fewer calories per meal as you feel satiated faster.  A low carbohydrate diet makes the body burn stored fats instead of carbs for energy. Choosing complex carbs like whole grains and low-calorie food has the benefit of more fibres that keep you full and satiated for longer time. Studies suggest that a low carbohydrate diet even helps older people to lose weight safely.

However, a diet low on carbs is difficult to continue, and has some potential side effects. Alternately, you can adopt a low calorie diet, which also helps in losing weight, and it’s easier to follow for longer durations.

2. Meals should include protein, fat and vegetables

Each meal must include a source of protein, fat, vegetables and some carbohydrates from wholegrains.

Protein – Our body needs a specific amount of protein for optimum muscle mass and good health, even while you lose weight. A diet that includes adequate protein helps to reduce cardiometabolic risk factors, reduce appetite and maintain healthy body weight. An average male adult requires 56–91 grams of protein per day, while an average adult female needs 46–75 grams per day. Eating adequate protein also reduces hunger cravings and snacking between meals. Some of the healthy protein sources are meat, chicken, fish & seafood, eggs, and plant-based protein like tofu, beans and legumes.

Healthy fats – Fats are essential for healthy functioning of the human body. Include healthy fats in each meal – breakfast, lunch and dinner – whichever diet plan you chose for quick weight loss. Healthy fats that you can include are olive oil and avocado oil. If you decide to have butter and coconut oil use them in moderation as they have higher content of saturated fat.

Vegetables and low carbs – Fill your plate with vegetables if you opt for low carb diet or low calorie diet. Vegetables and leafy green are packed with nutrients, but low on calories and carbs. Spinach, broccoli, cauliflower, tomatoes, brussels sprouts, kale and cucumber are some vegetables that you can eat without any guilt.

3. Exercise regularly

Exercise is not necessary for weight loss but it speeds the process, especially weightlifting. The body burns calories when you lift weight, and also promotes healthy metabolism. Weight loss often leads to slowing down of the body’s metabolism. Visit the gym three to four times every week and lift some weight. Consult your doctor before taking up weight lifting. Alternatively, you can opt for walking, jogging or running for quick weight loss. Cycling and swimming are also good cardio workouts.

 The takeaway

A diet plan must be sustainable and easy to imbibe into our lifestyle. Whether you choose low carb or low calorie diet, you should be able to eat healthy food until you feel full, while losing fat significantly.