The average American has a little bit of weight they could stand to lose. Every patient is different and therefore, every approach is different. The term “lose weight fast” is a misnomer. While it is possible to lose weight fast, it’s not usually scientifically seeded in nature, nor is it safe. However, the decision to lose weight has to start somewhere, and even the smallest steps can lead to significant results. Read on to learn how to toss your fad diets once and for all, how to eat properly and feel great, and how to incorporate exercise into your weight loss routine.
Eat Protein, Fat, and Vegetables
You’ve likely heard ever since you were a little child that you should “eat your vegetables.” It’s very true—and there must be a vegetable or two out there that you can tolerate. Similarly to the ketogenic, or keto diet, each one of your meals should likely include a protein source, a fat source, and a vegetable. Even if you’re doing keto, it is okay if the vegetable itself contains some carbs. Protein choices include winners such as:
- Beef, chicken, pork, and lamb
- Fish, seafood, and eggs
These types of high-protein sources can help boost metabolism by 80 to 100 calories per day, which is the science behind how you will lose weight faster if you make a sudden diet change.
Low-carb vegetables help you feel full without giving you all the adverse side effects of carbs. Generally, without impunity, you can eat low-carb veggies such as:
- Swiss chard
Not only are these low-carb choices, but they also pack quite a punch with minerals and vitamins to help keep you healthy.
When it comes to fats, you want to look for healthier fats, such as olive oil, butter, and coconut oil. A duet that is based on meat and vegetables will do a lot for your weight and keep you healthy.
Follow These Simple Strategies
Losing weight or losing weight fast isn’t 100 percent based on the food you eat or the physical activity you partake in. Sometimes, there are extraneous attributes (such as stress) that can have a lot to do with your weight loss success. It’s a good idea to watch out for things like:
- Managing stress. This can be one of the toughest to combat, but keeping your stress levels at a minimum triggers the release of adrenaline and cortisol, both of which can help manage weight.
- Sleeping well. This often goes hand in hand with stress levels, but managing stress and having a good night’s sleep can help prevent everything from heart disease to keeping your blood sugar low. It can also help you lose weight in the long run.
In addition to sleeping well and managing stress, there are also things you can do when it comes to your diet. Eat as much fiber and as many whole grains as possible, and keep an eye on good gut bacteria that can keep your gut healthy. These include foods such as fermented foods, probiotics, whole grains, high-protein foods, and a wide variety of leafy greens.
Set Realistic Goals, and Ease into Your New Workout Routine
You can follow eating with fewer calories and a low-fat diet regimen, but if you don’t do anything about the exercise portion of your weight loss program, then you are setting yourself up for failure. Brisk walking is one of the best things you can do to jump-start an exercise routine. While it makes sense to join a local gym, there are many other activities you can find locally, such as swimming, cycling, and jogging. As long as your physical activity is up, you’re doing yourself a favor. Just make sure you warm up, walk at a brisk pace, and try to take part in interval training. All of this will help to keep your body fat down, your heart rate up, and heart disease at bay.
Unlike what fad diets promise, you’re not going to get overnight results. The trick is not to give up and to persevere. Any quick fix is only going to end up being short-term. Ideally, you want to aim for two to six pounds in the first week, and about one pound thereafter, especially if you’re going the low-carb route. Don’t worry about water weight that appears once in a while, as it is really only water weight and nothing to worry about. If you’re trying a different diet, you may want to ask your physician’s advice on what your weight loss goals should be.
If you need more information on weight gain and on how to succeed with healthy weight loss and would like to meet with one of our physicians, contact NEW You Weight Loss today. No matter what type of weight loss problems you are dealing with, we are here to help.