There are a great number of people who consider they are overweight, and need to lose weight fast. There are also, nowadays, numerous fad diets which infer that it is possible to attain the aim of dramatic weight loss in a relatively short time period, but it is without doubt that this frequently comes with a price. Very often, the so-called fad diets work only in the short run, and can be a health risk. It is possible, however, to lose weight quickly and, more importantly, safely. Here are some tips:
- It is important to set a goal.
This is the first and very significant step in order to lose weight quickly and easily, as having a set figure in mind, such as for example, losing ten or more pounds, would make it less hard to obtain specific results – though short-term realistic goals should be set, rather than unrealistic ones. A realistic goal should comprise the present weight, the amount of time set aside for exercising, as well as the dieting plan.
While the specific diet which is considered best for weight loss differs in regards to separate and dietary needs, every diet should endeavor to cut down caloric intake (an optimum is about 1050 to 1200 calories per daily) for both men and women.
Along with simply reducing calories, a diet should also cut back on sodium as well as avoiding foodstuffs that are abundant in starch (such as potatoes) to lower fluid retention. This will, in turn, bring about instant weight loss of four to five pounds, and drinking more water will aid in reducing fluid retention as well.
On the other hand, restricting the intake of calories can slow down the metabolic rate and weight loss starts to be impeded. Whereas fast weight loss mostly ensues as a combination of dieting and exercise, the metabolism also has a vital role in the amount of weight reduced during a time period. It is, thus, necessary to boost the metabolism, and supplements are a possible solution (such as, for example, 3 cups of green tea a day).
It is possible to improve or maintain the original metabolic rate by eating five or six small meals daily.
Thus, the most efficient method of losing weight rapidly is a combination of plan, diet, exercises and improving the metabolism.
- Be aware of the body’s new biological rhythms — and adapt to them.
The challenge is to bring the activity level and the calorie intake into balance. It is best to make a list of what works and what doesn’t.
- Check for underlying metabolic conditions.
Thyroid problems are very common in 1 out of 5 adults over the age of 40. This involves hypothyroidism, an underactive thyroid gland, which is one of the main reasons why many people over 40 cannot seem to lose weight. The symptoms are poor circulation, feeling cold all the time, fatigue and lethargy, as well as weight gain and hair loss.
- Adjust eating habits for maximum energy.
One suggested strategy is eating more often but consuming less during each meal, and in this way it’s possible to keep blood sugar stable. It is also recommended to eat 5 to 6 small meals per day and not to go more than 3 or 4 hours without eating. The body needs to be tricked into feeling content and well-nourished, even though less food is being ingested.
- Time the meals to benefit from the natural rhythms of the body.
It is now without doubt that eating food after 9 in the evening will cause fat to accumulate on the hips and stomach. However, feel free to eat as much as you can for breakfast, as the metabolism is revved up to its optimum operating speed in the morning.
- Make a compromise with your sweet tooth.
If you are ravenous for something sweet, indulge yourself in order to have it registered in full with the brain’s pleasure sensors. And don’t attempt to replace real sweets with those artificially flavored as it seems they fail to trigger the natural satisfaction response of the body.
- Trick your metabolism with fat-fighting foods.
It is an old but tried truth that the point is not how much is eaten, but how much of a certain type of food is consumed. Thus, adapt your diet and consume foodstuffs which fight fat.
- Get more sleep and you will burn more calories.
A good night’s sleep is one of the secrets to weight loss, as research has indicated that a deficiency of sleep is connected to weight gain because of the actions of two hormones which control appetite, leptin and ghrelin. Also, there are studies which maintain that the body is more metabolically active during sleep.
- Turn your back on dieting. As an alternative, concentrate on the fuel-to-energy ratio.
It is often said that diets are rarely effective, and strenuous exercises are often forgone. Thus, it is best to make regular adjustments to the so-called fuel-in, energy-out equation, and this can only be done by ourselves, through trial and error.
- Make measured, realistic adjustments in sync with your style of living.
It’s not very realistic to starve yourself for 2 weeks to lose ten pounds, and this could backfire on your entire metabolism. Instead, make a decision if would rather concentrate your energy on reducing the number of calories ingested, or burning off more. It is logical that a fine balance between the two is the best solution. The main goal should be to make gradual, measured changes in the style of living, which is the ultimate secret to overcoming over-40 years of age weight gain.