Posted in: Mindful Eating, Weight Management

How to Achieve a Fast Weight Loss. (5 Principles)

Many individuals are in search of ways to achieve fast weight loss. Whether it’s for aesthetic reasons, medical concerns, or wanting to improve overall well-being, people often seek rapid and effective methods to shed extra pounds.

However, it’s important to understand that fast weight loss requires a strategic and balanced approach that ensures both short-term success and long-term sustainability. Although there are numerous diets, exercise routines, and supplements that promise quick results, it’s essential to prioritize methods that focus on overall health and well-being.

Including dietary choices, exercise routines, lifestyle modifications, and psychological factors can influence successful weight management.

Before starting any weight loss program, it’s crucial to consult with healthcare professionals, such as doctors or nutritionists. Every individual is unique, and a personalized approach ensures that health goals are pursued safely and effectively.

Usually, there are these defence forces that motivate a weight loss journey including :

  1. That need for well-being.
  2. Strong need to fit into a certain group.
  3. Extreme fear of diseases, like diabetes.
  4. The need to feel attractive.

Let’s talk about the 5 principles that your weight loss diet must have:

  1. You can’t lose fat by eating fat from other sources.
  2. Restrict simple carbohydrates.
  3. Don’t choose a diet that restricts proteins.
  4. A diet that does not include drinking sufficient amounts of water, is bad.
  5. Quit the table salt.

1. You can not lose fat, by eating fat from other sources.

It’s important to be mindful of the amount of lipids and fats we consume. Eating too much fat can lead to weight gain and other health issues. We often consume fats and lipids through the foods we eat, including during cooking and from fast food options like French fries and sausages. Therefore, if your goal is to lose weight, it’s important to reduce your intake of these substances. Consuming too many saturated fats, such as those found in red meats, can also be a risk factor for health issues. However, it’s not necessary to completely eliminate fats from our diets. The key is moderation. Fish is a great source of omega 3, which is beneficial for heart health and can help prevent cardiovascular diseases. In summary, it’s important to be mindful of our fat intake and to consume them in moderation, particularly if our goal is to lose weight.

2. Restrict Simple carbohydrates.

We often hear that we should consume foods with a lower glycemic index, which are the slow sugars found in cereal grains, starches, and legumes. However, the real danger lies in the quick penetrating sugars present in processed foods like sweets, biscuits, and cakes which have a higher glycemic index, and therefore pose a huge risk to our health.

To stay healthy, it’s important to reduce our intake of over-processed foods that are readily available in supermarkets. One way to do this is by following a low-carbohydrate diet that focuses on healthier sources of complex carbohydrates, healthy proteins, and healthy fats. By reducing the amount of simple carbohydrates we consume, we can effectively minimize the risk of consuming harmful sugars that are present in processed foods.

3. Don’t choose a diet that restricts proteins.

If there are no medical reasons, like Chronic Kidney Disease which has a few protein restrictions, it is advisable not to exclude proteins from your diet. Proteins have several advantages, one of them being that they take longer to digest, which increases the feeling of satisfaction. They are more important than carbohydrates because the body can still derive glucose from meats and fats.

Proteins can also help you lose weight without losing muscles and skin tone. Additionally, if you want to maintain radiant skin, healthy hair, and strong tissues even after achieving your weight loss goal, proteins are an essential nutrient that you should not ignore.

4. A diet that does not include drinking sufficient amounts of water, is bad.

When you eat food, waste products are produced as a result of the burning process. For instance, if you’re consuming a high-protein diet, it’s important to stay hydrated since uric acid is a waste product generated by the breakdown of proteins. Uric acid can place a strain on the kidneys, and if waste products accumulate in the body, your weight may remain high. Drinking more water increases the frequency of urination, which, in turn, helps the kidneys eliminate most waste products.

Losing weight is as much about eliminating as it is about burning calories.

5. Quit the table salt habit.

This is a subtle culprit that often goes unnoticed in most diets. Table salt is almost unnecessary, as most foods already contain salt, and the amount we add to the table is usually not necessary.
In addition to increasing salivation and appetite, leading to larger portion sizes, it can also cause water retention. If you have the habit of weighing yourself every time you see a scale, this can be particularly devastating.

Would you consider applying these principles to your diet?

We no longer RECOMMEND exercise when it comes to weight loss, We PRESCRIBE it just like meditation

This is why you would need to reduce the amount of carbohydrates and fats for weight loss.

Consuming high-fat foods like chips can contribute to weight gain and potential health issues if consumed in excess. When we consume more calories than our body needs, the excess energy is stored in adipose tissue, commonly known as fat cells, throughout the body. Over time, if this pattern continues, it can lead to weight gain and eventually obesity. Obesity is associated with numerous health risks, including heart disease, diabetes, and certain cancers, among others. So, being mindful of our dietary choices, including limiting high-fat and high-calorie foods like chips, is important for maintaining a healthy weight and reducing the risk of obesity-related health

Here are 5 other unique ways to achieve weight loss with minimum effort:

  1. Including a glass of water at meal times helps with hydration and can also aid in digestion.
  2. Filling half of your plate with vegetables ensures you’re getting a good balance of nutrients and fiber while keeping calories in check.
  3. Eating whole grains instead of processed carbs provides more nutrients and can help stabilize blood sugar levels.
  4. Swapping carbonated drinks with fresh fruit juice reduces added sugars and increases intake of vitamins and minerals.
  5. Taking the stairs instead of the elevator is a simple way to incorporate physical activity into your daily routine, which contributes to overall health and well-being. These are all excellent habits to promote a balanced and healthy lifestyle

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