How to Lose Weight Fast and Safe

Losing weight is a real torture for some people. They try many different diets and they either don’t give the expected results, or if they do, the lost weight comes back very quickly when the diet is no longer followed. Luckily, there are also many people who managed to lose weight and keep it that way. Is there a secret we don’t know about, and they do? Well, not really.

There are several factors we have to determine before we start losing weight. So, let’s find out more.

What makes us gain weight? This is the main question we have to answer first. Some people like having late meals, some are addicted to sweets or fast food, others can’t live without sodas, etc. As you can see these things make us fat because they contain too many calories and sugars. If we make a change in this field, our weight-loss goals will be easily achievable.

Set up realistic goals. This step is really important because in most cases, we don’t have to lose just 1 or 2 pounds, the number goes much higher. So instead deciding to lose 40 pounds a month, make that number lower, for example – 10 pounds. Why is this important? When you see that you have managed to lose 10 pounds in the first month you will feel more motivated to continue with your new weight loss strategy. On the other hand, if you have decided to lose 40 pounds and managed to lose 10 or even 20, the chances are that you will give up and return to your old habits and gain even more weight than you have had before.

Exercise and exercise. Losing weight can be brought down to a simple formula: Eat less + Burn More = Lose Weight. Yes, it’s that simple. The number of calories you don’t burn will get stored in your body as fat. Any kind of physical activity is better than doing nothing. If you are too busy working and then working at home, you probably don’t have much time to go to the gym or go to the park for jogging or cycling. However, there are small things you can do, which will also help you burn some calories. If possible, walk to the next bus station and enter the bus there. Don’t use the lift. Find a video of some exercises on Youtube, you certainly have 5 or 6 minutes to do some sit-ups or pushups.

Our busy life forces us to do two things, which are bad for our weight and health. First, we skip meals, most frequently the breakfast. Then we have a huge lunch because we are too hungry since we have skipped the breakfast. You simply have to stop doing that. Instead, don’t skip meals, eat more often but less, eat healthy.

Find alternatives for the high-calorie foods you have eaten before. You can always have fresh fruits and vegetables and you don’t have to worry that eating them will ruin your diet. You want something sweet, grab an apple. You need something for a snack – carrots are great. Just remember your goals and don’t give up. If you follow all these advices you will lose weight fast and safely, and the risks of potential health problems because of too much weight will be reduced drastically.

Healthy Way to Lose Weight

It is no doubt that the healthiest way to lose weight is slow changes in one’s diet regime, as well as adding exercise. Starving oneself or pushing the body to overdo workouts is not an optimal way to lose weight.

What can you do to lose weight in a healthy way?

The body’s source of energy is food, and it stores fat, which means that if we consume more food than the body requires for daily activities and the maintaining of cells, we will gain weight. And, to lose weight, the body must use up these fat stores. This can be done by lessening the quantity of calories you consume and increasing the activity levels.

– Reduce the number of calories slowly but surely

Small changes in your nutrition are best, rather than starving yourself and going back to unhealthy eating habits. For example, you can substitute full-fat milk with semi-skimmed.

– Increase the levels of activity

Those who increase their activity level and also keep up the same diet and calorie intake will undoubtedly manage to lose weight. Any kind of exercising – even a short 20-minute walk – is useful, as each time you exercise, you burn calories and fat. Furthermore, there are many ways of increasing the amount of activity, such as team sports, cycling, swimming, aerobics, running, and walking.

– Reduce calorie intake

What does it mean to be overweight? The body mass index (BMI) is used to assess weight. And thus, a BMI of 18.50 to 25 is considered to be healthy, while over 30 is obese.

It is necessary to alter your current eating habits if you really wish to lose weight, which means most sweets need to be cut out, or rather, they need to be limited and healthier choices made.

There are, however, no shortcuts to weight loss – consuming 300-500 calories less a day should result in a loss of 1 or 2 pounds a week, which is a realistic objective. Of all the food types (carbs, protein), it is fat which has the largest amount of calories and thus it is necessary to cut down on all fatty foods and consume more wholegrain bread, as well as fruits and vegetables.

You can reduce calorie intake slowly and surely by, for instance, reducing the sugar in your tea or coffee, replacing fizzy drinks with water, eating less amounts of food, cutting out all snacks and also cutting down on alcohol.

– It is important to have patience and stick it out

The changes might not be noticeable immediately, but they will appear soon enough. Retaining motivation is one of the most challenging aspects of dieting and it is important to find a way of rewarding yourself. You also need to have a lot of support from other people to help you when the going gets hard.

– The health advantages of losing weight

It is a fact that women who are overweight and who lose somewhere between ten and twenty pounds reduce the possibility of developing diabetes by at least one half. As for males, the danger of heart disease is lowered greatly. In general, most people gain weight as they age, and some gain as much as 20 pounds in comparison to their weight when they were eighteen years old, which rapidly increases the imminent danger of problems with the health. For instance, women increase the possibility of heart attacks by being overweight and also may even multiply their risk from serious medical conditions.

The conclusion is that, by retaining your weight within the healthy range, it is less probable that you will be troubled by illnesses in your later years.

Healthy Eating and Diet

To eat healthily does not necessarily mean to starve oneself or to deprive ourselves of the food we love but it is about feeling good and having enough energy in order to be as happy and healthy as possible. This entails learning some basic things about nutrition and using it in the best possible way. Thus, here are some guidelines for planning in advance and not only creating but also maintaining an appetizing and healthy food regime.

1. Planning. Plan a healthy diet as a gradual process, a series of small, convenient steps and not as a drastic change.

  • Start slowly, as changes to eating habits need time. Try making small steps, as for instance using olive oil instead of butter while cooking.
  • Every change is relevant. Don’t forget that the long-term goal is to feel good, and ultimately, to lessen the danger of disease and cancer.
  • Drink a lot of water. Water flushes out our body of toxins and a lack of it can cause low energy, fatigue and even headaches.
  • It is relevant to exercise. Think of this like an additional factor to your diet regimen, as the benefits are huge.

2. Moderation. It seems the essential base of any wholesome nutrition plan is moderation. The body requires a balancing of proteins, carbohydrates, vitamins, fat, fiber, as well as minerals to sustain health.

  • Don’t deprive yourself of any food. If you have a craving for sweet, overly salty, or other unhealthy foodstuffs, begin by cutting the sizes of the portions.
  • Reduce your portions. It seems serving sizes are getting increasingly bigger, so when eating out, opt for a starter instead of an entrée.

3. What is relevant is the way you eat, not just what you eat. Healthy eating habits can be learned. Food is nourishment and not just something to be gulped down for energy.

  • Chew food slowly. It is wonderful to discover the joy of eating.
  • Listen to the body. Stop eating before you feel completely full.
  • Never omit to eat breakfast. A good breakfast can get the metabolism going, as can eating small meals during the day.
  • Don’t eat at night. Eat dinner earlier during the day, as eating when you are the most active can help regulate weight.

4. Consume lots of fruits as well as vegetables. Fruits and vegetables are the basis of a healthy diet, as they have very little calories and are full of vitamins, fiber, antioxidants, and minerals. Eat greens, sweet vegetables and fruits such as berries.

5. Ingest healthy carbs as well as whole grains. Healthy carbs are beans, whole grains, etc. and keep blood sugar stable. Whole grains are barley, whole wheat pasta, millet and brown rice.

6. Benefit from healthy fats but avoid those which are unhealthy. Consume monounsaturated fats from canola, olive and peanut oil, and nuts and seeds. Also add polyunsaturated oils, including omega-3 as well as omega-6 fatty acids, which can be found in all kinds of fish, corn, soybean and walnuts. Avoid saturated fats from animal sources and trans fats which are contained in processed foods.

7. Protein. It is protein which gives our bodies the needed energy to keep going. The protein in food is broken up into twenty amino acids, which are really the building blocks of the body for energy and growth, as well as being key for sustaining tissues, cells, and organs.

8. Calcium is necessary for healthy bones. Calcium is a key building block for enduring bone health. The sources are cheese, yoghurt, vegetables, and milk.

9. Limit your sugar and salt intake. Sugar can enhance health and weight problems. It is best to avoid all sugary drinks and to consume naturally sweet food such as fruit or peppers. Also, most of us take in an excess amount of salt, which can cause high blood pressure. It is best to avoid processed foods and snacks.

Fish Oil for Weight Loss

Fish oil dietary supplements are by nature fat-burning and have very low quantities of calories and thus they are essential for those who wish to reduce their weight. Of course, these dietary supplements need to be boosted by a healthy style of living and consistent and planned exercise.

What Are Omega-3 Fatty Acids?    

These fatty acids are very important for human health but the body is not capable of making Omega-3 acids and they must be found in natural food and supplements. Thus, there are two sorts of these essential fatty acids which are contained in certain foodstuffs – EPA or eicosapentaenoic acid and DHA or docosahexaenoic acid.

What Is The Use Of These Sorts Of Essential Fatty Acids?

The fatty acids obtained from fish can be, without doubt, very useful for reducing blood pressure, as they hold back artery hardening, reduce the quantity of triglycerides that exist in the body, as well as helping to lower the danger of strokes and heart attacks. They also help with digestion, boost healthy skin, aid in keeping the joints functioning well and help in losing weight.

What Is The Link Between Supplements Of Fish Oil And Weight Reduction?

Supplements of fish oil which have DHA in them may stop pre-fat cells in becoming fat cells by means of destroying them and thus, they might lower the accumulating of fat within the body and aid in weight loss. They also reprogram, so to speak, the genes and give the result of carbohydrates being broken down by the body, not being deposited as fat. Thereby, the Omega-3 fatty acids which exist in these supplements raise the metabolic rate and the blood flow.

These supplements can be found in the form of capsules. Along with weight loss, they help us become more healthy and vivacious.

What Are The Other Benefits Of Fish Oil?

It is believed that fish oil, or Omega-3 oil as it is also called, may improve the flowing of the blood to the muscles for the duration of physical workouts as well as help to stimulate the enzymes which transfer fat to some place where it can be used up as energy for the body’s benefit.

Thus, this oil is generally obtainable as a supplement but also as an additive in certain foods, as well as drinks. Previous studies which lauded this supplement for such purposes as the following: an enhanced brain and memory function, as well as satisfactory eye-development and protection, adding to this the capability to lower the risks of Alzheimer’s as well as stroke, have added to its increasing popularity.

There are in the pipeline more extensive studies for additional insights of the effects of Omega-3. Even though ingesting this oil in the natural form (from fish, for instance) most probably has the biggest benefits, supplements of this fish oil are also an valuable natural supplement for losing weight, again in combination with an efficient exercise program.

This sort of Omega-3 oil is very useful for a diverse number of medical conditions, including heart disease and lowering triglyceride levels. There have been many positive findings about the effects on fish oil on weight loss as well as body composition.

Thus, a study reported found that persons who were obese or overweight and who ingested 15 grams of EPA plus DHA a day experienced a significant weight loss. Another study found that obese subjects who had consumed 6 grams of tuna fish oil supplements a day had reduced triglyceride levels, a raised HDL, or in other words, good cholesterol levels, and lowered body fat. However, there is as of yet no substantial proof that fish oil can help in helping lower body fat.

Drinking Water to Lose Weight

Water is a key nutrient which is absolutely indispensable for the body in order for it to burn body fat, and thereby, imbibing water for the purpose of losing weight can be a vital factor in a program for weight loss. In fact, it is an interesting fact that our bodies are constituted of 55 to 75 percent water, and we require absolutely all of it for the necessary chemical reactions in the physiological processes the body needs to undergo in order to burn off calories, as well as fat. Also, water facilitates the removing of waste by-products (which ensue from the breaking down of fat) from the body. It can happen, thus, that when dehydration occurs and there is insufficient water in order to dilute or water down the waste products which the body needs to excrete, kidney stones may be formed. Then the liver needs to help the kidney with its basic functions, which in turn puts a burden on it, and as a consequence, it may function inadequately for its other roles. The consequence of this is that it reflects negatively on weight loss due to the fact that one of the main functions of this important organ is to burn off fat.

Does research support the fact that imbibing water helps lose weight?

It has been proven that those who drink six and a half cups of water a day (or 52 ounces) ingest 200 less calorie per day, which, mathematically, would mean losing some 20 pounds per year. One of the reasons for this may be that a feeling of hunger may sometimes be misinterpreted as a craving for food, but it may well be an indication of dehydration, as this is the case of confusing hunger for thirst. Thus, researchers have reported that water consumption really does increase the rate at which calories are burned.

What are the signs of dehydration?

  1. A dry mouth.
  2. Dark urine or an insufficient production of it.
  3. Frequent cramps in various body parts.
  4. Dizziness during workouts.
  5. Varying energy during working out.

What does water retention imply exactly?

The retaining of water can be caused by raised levels of sodium in the diet and for women, changes in the menstrual cycles. There is a myth or falsehood about drinking a lot of water – that it may make us feel bloated and as a consequence, heavier, but this is, as we said, an untruth. Quite on the contrary, the flushing out of waste products is more effective if we imbibe lots of water. Thus, drinking loads of water with help lose weight.

How much water is enough?

Some 12 cups of water are recommended per day, although 8 cups are more realistic (or 64 ounces). We suggest a gradual increase of water, and every 3 weeks, the intake of water can be increased by one cup.

Thus, drinking water does raise the metabolic rate levels. However, studies have shown that this increase is different in men and in women. With men, burning down more fat causes an increase in the metabolic rate, while in women, the increased breaking down of carbohydrates results in an increase in the metabolic rate.

The controversy.

Some researchers have estimated that during one year, someone who raises their water consumption by 1.5 liters per day could burn off some 17,400 calories, and invoke a weight loss of around five pounds. However, others allege that up to 70% of the increase in the metabolic rate cannot be accredited to drinking water, and thus it seems that there is a need for larger studies.