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If you’re like most people, you want to lose weight as quickly as possible, and then be done with it. Who wouldn’t? The truth is that quick weight loss often comes with some potentially serious side effects, such as slowed metabolism, rebound weight gain, and other negative health consequences. But if you want to lose weight fast, there are some things you can do to speed up the process while avoiding the potential dangers of crash dieting. For those looking to lose weight quickly and safely, here are nine ways to help you get started.
1) Outsmart your brain
The signal that good food is coming is a pre-requisite to the brain. Consuming foods rich in HDL (good cholesterol) is one of the signals you can send to your brain. A regular dose of HDL gives a signal to the brain to shed the LDL (the bad cholesterol).
2) Set measurable goals
Simply stating “I want to lose weight” is too broad. You could set yourself ‘SMART’ goals: Specific, Measurable, Achievable, Results-focused and Timely. An example of a good SMART goal is: “I will go on a walk on Mondays, Wednesdays and Fridays around my neighborhood for 20 minutes in order to lose 3lbs by the 23rd of October.”
3) Take charge of your emotions
When you eat based on your emotions, it can hinder your weight loss efforts. Often, situations that trigger certain negative emotions prompt eating.
4) Have a positive mindset
Positive thinking is about believing in yourself and getting into a weight loss mindset. By believing in your own abilities to create a change, you can deal with doubts and stay committed to your goals. Of course, it’s easy said than done.
But if you can practice positive thinking, you can anticipate your success, and by anticipating it you bring it closer. You need to expect the best to happen and stay optimistic. Avoid continually thinking you are going to fail as this may become true to you. The fact is that your body likes to put on weight as a defence mechanism; and if you think negatively you’re triggering its desire to preserve and increase body fat, it’s fear that it’s going to need it later.
5) Work on changing a small habit
Research shows that people who adopt smaller, positive changes to their lifestyle, such as drinking more water or walking five more minutes each day, lose more weight and keep it off for good.
Writing down all the meals and snacks you’ve eaten can help you practice better portion control. It will also help you figure out how you can make smarter food choices. For example, if you’re hankering for a bag of potato chips around 3 p.m. at the office every day, keep a bag of cashews by your desk so you’re not making a trip to the vending machine. Keeping track of what you eat can also serve as a way for you to recognise other eating habits, for example, skipping meals.
6) Get enough sleep
Nearly 90% of New Year’s resolutions end up meeting with little or no success when the new year starts. In other cases, it may result in weight gain instead. And while most people don’t realise this, it’s common for this side effect to interfere with sleep patterns.
The studies found in the Journal of the American Medical Association and The Lancet suggest that sleep loss may increase hunger and affects the body’s metabolism, which makes it more difficult to maintain or lose weight.
Sleep loss has two effects. One is decreased attentiveness. The other one is makes you feel hungry even if you’re already full.
Researchers have found that when you are sleep-deprived, the level of cortisol in your blood rises, making you hungry. A person who has not been getting enough sleep may feel hungry, even if he or she has been eating enough.
Increases fat storage. Missing sleep can interfere with the body’s ability to metabolize carbohydrates, which can lead to elevated blood sugar levels. The problem with too much sugar is that it increases the production of insulin. Insulin in excess can result in fat storage and an increase in insulin resistance.
7) Eat plenty of good food — and only good food!
Frozen yogurt instead of ice cream. Roasted chicken in place of a hot dog. Nuts, not potato chips. A fruit smoothie over a milkshake.
What if you concentrated on eating more foods that are good for you rather than trying desperately to completely avoid the bad ones? Can you actually eat more and still lose weight?
Yes, it’s possible according to registered dietitian Julia Zumpano, RD, LD from Cleaveland Clinic.
8) Don’t be afraid to quit!
Dan Stettner, PhD, the director of psychology for UnaSource Health Center and an adjunct professor of psychology at Wayne State University, Detroit, says that those with lots of weight to lose typically have pessimistic expectations about another weight loss plan. He counsels them about their concerns.
They have a history of weight fluctuations, he says. They keep clothes in the closet in various sizes. They believe they will resume losing weight.
We’ve tried to let them know that those are your feelings and you own them, but we need you to make a commitment and to live by this change, Stettner explains. They are not dieting for a limited amount of time in order to be able to go on a cruise and indulge, for example, he points out.
9) Be Kind to Yourself
We have good days and bad days, which is especially true when we are putting in the effort to lose weight. The struggle, however, does not have to discourage us; we have the habit to beat ourselves up mentally and in return suffer from negativity and feeling inadequate.
Let go of the idea of being perfect, which means there’s a higher chance you’ll fail. In weight loss, you’re likely to have an end goal, but instead of working toward it, work toward small, achievable steps. Don’t forget to constantly congratulate yourself for every achievement, no matter how small. Have you exercised for 30 minutes today? Even with healthier substitutions and hard work, at the end of the week did you make any weight loss progress? Keep up the good work! Try to take note of other non-scale victories, like being able to tie your shoe laces without difficulty.
Wish you all the success in your weight loss journey!
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