How to L
ose Weight Extremely Fast
If you, like many of us, would like to give yourself a bit of a boost by kick starting your weight loss and seeing rapid results – without hitting boot camp – then here are a few tips to do just that.
Follow these easy rules to lose pounds and lose fat…
For any extreme weight loss program, always have a check up with your physician first to rule out any underlying health issues Alternatively, you could choose a health and wellness center to help you with your weight loss journey.
There is a host of information on weight loss out there, most of which has no scientific basis such as fad diets, weight loss pills, weight-loss supplements and slimming creams.
However, if you are fit and healthy and looking to lose weight extremely fast, then below are some scientifically proven tips that will help you to achieve this.
With quick weight loss regimes, it must be understood that once you return to a more normal eating pattern you’re likely to gain weight. Many scientific studies are beginning to show that taking small steps towards weight loss is more likely to end in long-term success.
About this Post
Cut out Sugar from your Diet
Cutting sugar from your diet may be one of the most difficult, but most effective things that you can do for your general health and for weight loss.
But how difficult is it to actually give up sugar?
Several studies are now suggesting that sugar intake may well be a food addiction for many. In one scientific study by Avena (et al.), it was concluded that some obese (and super obese) people may develop an ‘unhealthy dependence’ on sugar-based foods.
In experiments on rats and addiction, the rats chose sugar over cocaine, even when they already had an established addiction to cocaine. The reason for this is that processed sugar, in
…and even more Studies on Sugar and Calories
The whole concept behind the $60 million weight loss industry has been that if you decrease your calorie intake and increase your energy output through
In a 2014 scientific study by Ludwig and Epstein, however, it has been argued that all calories are not the same and do not have the same biological effect on the body. Simply, cutting down on your daily calorie intake may not be the whole story. Sugary foods and drinks will cause a very different metabolic process in the body than eating the equivalent amount of natural foods, so merely following low-calorie diets may not be that effective.
A Little bit more on Sugar …
Sugar based foods cause extreme increases, or spikes, in blood sugar levels and insulin levels and affect transmitters in the brain that are associated with levels of hunger and fat storage.
Whereas, if the equivalent value of calories was consumed by eating broccoli, for example, your blood sugar would be balanced and you would feel satiated, or full.
In a study on rats it was discovered that those eating a low fat, low calorie diet gained 70% more body fat than those eating a higher calorie low sugar and carb diet.
So, to clarify, the rats that ate a low calorie, low-fat diet gained 70% more body fat than the rats that had a diet higher in calories but lower in sugar and carbohydrates.
If you want to lose weight extremely fast, and decrease your chances of retaining body fat than CUT OUT refined sugar.
Cut down on Refined Carbohydrates
Together with refined sugar, cutting out, or cutting down on refined carbohydrates can be a very effective way to fast weight loss.
In a lengthy study that was conducted between 1986 and 2006, by Mozaffarian (et al). 120,877 non-obese, American adults were followed over a period of time to assess long term weight gain patterns. This study concluded that:-
Strong positive associations with weight change were seen for starches, refined grains and processed foods … consumption of starches and refined grains may be less satiating, increase hunger signals and total caloric intake, as compared with equivalent numbers of calories obtained from less processed, higher-fibre foods that also contain healthy fats and protein.
When we speak of Refined Carbohydrates, what exactly do we mean?
Basically refined carbohydrates have been processed in some way which usually involves removing the bran and germ from the grain, which contains all the healthy fibre and nutrients.
The more refined the carbohydrate the lower the nutrient value and the quicker the body digests it which leads to intense spikes in blood sugar and food cravings.
Here are some examples of refined carbohydrates to be AVOIDED:-
- Breakfast Cereals such as Frosties, Rice Krispies etc.
- White Bread
- Pasta (White)
- White Rice
- White Flour:– All products including cakes, cookies, donuts and pastries made from white flour.
- Fruit Juice and Sodas and Sweetened Drinks
- Sweeteners such as table sugar, honey, agave, corn syrup, molasses, maple syrup and brown sugar are also considered refined carbs.
- White Pizza Base
Most processed food that comes in a box or a bag has high refined carbohydrate content and should be avoided.
Often these foods also have a high sugar and sodium content too. In order to cut down or stop your intake of refined carbs, you may have to start reading the labels for sugar and carbohydrate content on the products that you buy at the supermarket.
Simply cutting out all processed foods will have a dramatic effect on fat loss.
Even better, to lose weight faster avoid all processed foods.
If it comes in a packet, box or bag don’t buy it. Simple!
Whole Grain aids Weight Loss
Some scientific studies are suggesting that eating whole grain carbohydrates can actually assist in weight loss.
In a 2008 study by Katcher (et al.) two groups of participants with metabolic syndrome were advised to cut their intake of calories equally and either avoid whole-grain foods or obtain all their grain servings from whole grain.
Both low-calorie diet plans improved Cardiovascular disease risk factors associated with obesity but there was a significantly greater decrease for risk in the whole grain eating group. Furthermore, the percentage of body fat lost, particularly around the waist, was significantly greater in the group that consumed whole grains rather than refined grains.
Add more Protein to your Diet
Eating plenty of protein has long been recognised as vital to health and well being. Sometimes foods that are high in protein, are not as convenient to grab on the run as those packed with refined carbohydrates.
According to the US Department of Agriculture, almost one third of women between the ages of 20 and 40 years are not getting their Recommended Dietary Allowance (RDA) of protein which is around 0.8 grams per kilo of body weight.
However, recent scientific studies have shown that increasing protein in the diet actually boosts weight loss by reducing the appetite and causing a spontaneous reduction in calories consumed combined with boosting the metabolic rate.
Johnstone, almost 20 years ago, conducted a study that compared protein, carbohydrate and fat intake with subsequent appetite and food intake. The results of this study demonstrated that high-protein diets satisfied hunger significantly more than diets high in carbohydrates or fats.
Add some Strength Training to your Regime
Adding an exercise plan to your regime is always going to be beneficial to all aspects of health and wellness.
Cardio training involves aerobic exercising for prolonged periods, Some studies have suggested, however, that cardio training may not make a significant difference to weight loss.
In a 2012 study by Westcott entitled ‘Resistance training is medicine’ it was shown that inactive adults will actually experience a 3 % to 8 % loss of muscle every decade, this muscle loss is associated with a reduced metabolic rate and the accumulation of fat.
Westcott showed that after just 10 weeks of resistance training, lean weight increased by 1.4 kg, the resting metabolic rate increased by 7% and fat weight was reduced by 1.8 kg.
What exactly is resistance or strength training?
Well, resistance training is any exercise that causes the muscles of the body to contract against an external resistance, this, in turn, increases muscle strength, tone and mass.
The external resistance can be anything really a couple of food cans, dumbbells or your own body weight. Resistance training builds up lean muscle and can help to burn calories.
There are several ways you can start carrying a load or resistance training. Firstly, you could enrol at a gym and get an expert to help you train but you don’t actually have to have expensive gym equipment or personal trainers to start resistance training.
There are many excellent websites that will give you step by step exercises to start your strength training regime whether you are a complete amateur or a seasoned weight lifter.
Questions and Answers
I have lost a huge amount of weight and I’m almost at my ideal weight but now I’m worried about keeping it off.
Most people who have lost a substantial amount of weight, or participated in an extreme weight loss program, and kept it off have a tool or strategy, or sometimes even several, that help them stay on track and make this time the time they don’t quit or regain the weight.
Keeping a graphic record of weight loss helps people see the big picture and stay on track, especially when they start regaining weight. Don’t feel bad if you start regaining, only around one in three dieters actually manage to keep the weight off in the long term. If you slip back into your old bad habits you will begin to gain weight. Here are a few helpful tips:-
- Keep a food Journal: Just like you were vigilante whilst losing weight you need to stay vigilante now and a food diary is a perfect way of keeping track of what you are eating and your calorie per day count.
- Maintain your healthy eating plan. Stick to no sugar, low refined carbohydrate and high protein eating. Always adopt good eating habits.
- Maintain your exercise regime. Whatever worked for you in the first place must be continued. Think about adding some resistance training to your routine. Maintain a healthy lifestyle.
- Weigh yourself regularly. Studies have shown that those who weigh themselves regularly are more successful at noticing trends and changing their behaviour to prevent weight gain.
- Keep your motivation high.
What is the most weight that I can lose in a week?
How much weight you lose per week will depend on your baseline measurements. The more overweight you are the more likely you are to experience rapid weight loss – up to four pounds a week. If you are already on a healthy eating and exercise regime it will be harder to lose large amounts per week.
General advise is to aim to lose around 2 to 3 pounds per week. Studies have shown that if you lose a moderate amount steadily each week you will be more likely to sustain weight loss.
Just out of interest one of the biggest weight losses in one week was on the famous TV program ‘The Biggest Loser‘ whereby one contestant lost a staggering 34 pounds in one week.
How can I get rid of stubborn belly fat?
Belly fat, besides being rather unattractive for both men and women, is now known to be associated with a higher risk of developing diabetes and heart disease. So here are a few ideas:-
- If you reduce your overall percentage of body fat by doing fat-burning exercise and following a low-carb diet or an all-
round healthyeating plan, you will lose belly fat.
- As mentioned in this post avoid sugar and sugar-sweetened drinks totally.
- To encourage muscle mass, which burns calories quicker than fat, take a high-protein diet.
- Take a low-carb diet. It has been proven that lowering carbohydrate intake lowers the appetite and leads to long-term weight loss. (However, don’t forget your carb days whereby you load up on carbohydrates).
- Any physical activity is going to help with weight loss,
howeverweight training combined with aerobic exercise is thought to be helpful with losing belly fat. Any high intensityexercise is good for cardiovascular health but high-intensity interval training turns your body into a fat burning furnace.
- Some fat-burning foods are believed to help with belly fat loss. Examples are whole-wheat bread, green vegetables, avocados, nuts (almonds and peanuts), fruit (especially red berries), green tea, parmesan cheese and yes, you heard right, dark chocolate.
- Drink at least 2 litres of lemon water a day.
- Try coconut oil for weight loss. Coconut oil has been scientifically proven to aid in fat loss around the middle.
- A lot of celebrities are raving about an extract from an exotic fruit named Garcinia Cambogia which is said to help you lose weight extremely fast. See our brand new post on quick weight loss pills and supplements.
What is the connection between coconut oil and Weight loss?
Coconut oil has been scientifically proven to aid with weight loss, particularly in losing that stubborn belly fat.
This is due to its very unique combination of medium-chain fatty acids that are used directly for energy, rather than being stored as fat in the body. This mechanism means that virgin coconut oil has a powerful effect in speeding up the metabolic rate, not to mention a host of other health benefits.
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- Quick Weight loss Pills and Supplements: The Truth A fact filled post, backed up as usual by scientific research. Find out the truth behind some of the most popular diet pills and weight loss supplemen including original Garcinia Cambodia, raspberry ketones, bitter orange, Forskolin, green coffee beans.
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- The Dukan Diet: The 4 phase low-carb, high protein diet plan.
- The Atkins Diet: The mother of the low-carbohydrate diet plans – find out everything you need to know here.
- Paleo diet: Let’s take it RIGHT back in time … back to our cavemen ancestors in fact!
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- The military Diet: Not for the faint-hearted and not a long-term eating plan, but worth a browse.
- Avena NM, Rada P, Hoebel BG. (2008) Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake Neurosci Biobehav Rev. 2008; 32(1): 20–39. (Retrieved December 22nd 2015)
- Johnstone AM, Stubbs RJ, Harbron CG. (1996) Effect of overfeeding macronutrients on day-to-day food intake in man. Eur J Clin Nutr. 1996 Jul;50(7):418-30. (Retrieved December 22nd 2015)
- Katcher HI, Legro RS, Kunselman AR, Gillies PJ, Demers LM, Bagshaw DM, Kris-Etherton PM. (200) The effects of a whole grain-enriched hypocaloric diet on cardiovascular disease risk factors in men and women with metabolic syndrome. Am J Clin Nutr. 2008 Jan;87(1):79-90. (Retrieved December 22nd 2015)
- Ludwig DS, Friedman MI (2014) Increasing Adiposity
Consequence or Cause of Overeating? JAMA. 2014;311(21):2167-2168 (Retrieved December 22nd 2015)
- Mozaffarian M, Hao T, Rimm EB, Willett WC, Hu FB.(2011) Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men
N Engl J Med. 2011 Jun 23; 364(25): 2392–2404. (Retrieved December 22nd 2015)
- Pawlak DB, Kushner JA, Ludwig DS. (2008) Effects of dietary glycaemic index on adiposity, glucose homoeostasis, and plasma lipids in animals. Lancet. 2004 Aug 28-Sep 3;364(9436):778-85. (Retrieved December 22nd 2015)
- Tappy L, Lê KA. (2010) Metabolic effects of fructose and the worldwide increase in obesity. Physiol Rev. 2010 Jan;90(1):23-46.(Retrieved December 22nd 2015)
- Westcott WL (2012) Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16 (Retrieved December 27th 2015)
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