How to lose weight in 7 days
How to naturally lose weight fast
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Many diets, supplements, and meal replacement plans claim to ensure rapid weight loss, but lack any scientific evidence. However, there are some strategies backed by science that have an impact on weight management.
These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet.
In this article, we consider nine effective methods of weight loss.
Methods of weight loss that scientific research supports include the following:
Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.
The most common intermittent fasting methods include the following:
Alternate day fasting (ADF): Fast every other day and eat a typical diet on non-fasting days. Themodified version involves eating just 2530% of the bodys energy needs on fasting days.- The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500600 calories.
- The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.
It is best to adopt a
If someone wants to lose weight, they should be aware of what they eat and drink each day. One way to do this is to log these items in either a journal or an online food tracker.
One
Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and
As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.
Techniques for mindful eating include:
- Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
- Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.
- Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a persons brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
- Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.
Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and
Good choices for a high protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.
The Western diet is increasingly high in added sugars, which has definite links to
Refined grains undergo processing to remove the bran and the germ, which contain most of the grains fiber and nutrients. These include white rice, white bread, and regular pasta.
These foods are quick to digest, and they convert to glucose rapidly. Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.
A
Where possible, people should swap highly processed and sugary foods for more nutritionally dense options. Good food swaps include:
- whole-grain rice, bread, and pasta instead of the white versions
- fruit, nuts, and seeds instead of high sugar snacks
- herb teas and fruit-infused water instead of high sugar sodas
- smoothies with water or milk instead of fruit juice
Dietary fiber describes plant-based carbohydrates that are impossible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can
Fiber-rich foods include:
- whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
- fruit and vegetables
- peas, beans, and pulses
- nuts and seeds
One emerging area of research is focusing on the role of bacteria in the gut on weight management.
The human gut hosts a vast number and variety of microorganisms, including around
Every individual has different types and amounts of bacteria in their gut. Some types may increase the amount of energy the person extracts from food, leading to fat deposition and weight gain.
Some foods can increase the number of good bacteria in the gut, including:
- A wide variety of plants: Increasing the number of fruits, vegetables, and grains in the diet will result in an increased fiber uptake and a
more diverse set of gut bacteria. People should try to ensure that vegetables and other plant-based foods comprise 75 percent of their meal. - Fermented foods: Fermented foods including sauerkraut, kimchi, kefir, yogurt, tempeh, and miso
contain potentially probiotic microorganisms. Researchers have studiedkimchi widely, and limited evidence suggests it may have anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women. - Prebiotic foods: These stimulate the growth and activity of some of the good bacteria that aid
weight control . Prebiotic fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also in grains, such as oats and barley.
Numerous studies have shown that getting fewer than 56 hours of sleep per night is associated with an increased incidence of
How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.
Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the bodys fight or flight response.
However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will
Cortisol signals the need to replenish the bodys nutritional stores from the preferred source of fuel, carbohydrate.
Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat.
Insulin allows sugar from the blood to enter the bodys cells, where it can provide energy. If an individual does not immediately use this sugar, the body will
Some methods of managing stress include:
- yoga, meditation, or tai chi
- breathing and relaxation techniques
- spending some time outdoors, for example walking or gardening
Below are some frequently asked questions about how to lose weight fast.
Can someone lose 10 pounds in 3 days?
Losing 10 pounds in 3 days is an unrealistic goal for most people and
Rapid weight loss like this may also make it
How can someone lose 20 pounds in a month?
To lose 20 pounds in a month, people must burn more calories than they take in, either through dietary changes or increased physical activity.
However, rapid weight loss like this
What happens if someone loses weight too fast?
Losing weight too quickly may also
People who experience rapid weight loss may be more likely to put weight back on in the future. The
It is important to remember that there are no quick fixes when it comes to weight loss.
The best way to manage weight is to eat a nutritious, balanced diet.
This should include 10 portions of fruit and vegetables, good quality protein, and whole grains. It is also beneficial to exercise for at least 30 minutes every day.
Weight loss
Weight loss: 6 strategies for success
Follow these proven strategies to reduce your weight and boost your health.
By Mayo Clinic StaffHundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.
How do you make those permanent changes? Consider following these six strategies for weight-loss success.
1. Make sure you're ready
Long-term weight loss takes time and effort and a long-term commitment. While you don't want to put off weight loss indefinitely, you should make sure you're ready to make permanent changes to eating and activity habits. Ask yourself the following questions to help you determine your readiness:
- Am I motivated to lose weight?
- Am I too distracted by other pressures?
- Do I use food as a means to cope with stress?
- Am I ready to learn or use other strategies to cope with stress?
- Do I need other support either from friends or professionals to manage stress?
- Am I willing to change eating habits?
- Am I willing to change activity habits?
- Do I have the time to spend on making these changes?
Talk to your doctor if you need help addressing stressors or emotions that seem like obstacles to your readiness. When you're ready, you'll find it easier to set goals, stay committed and change habits.
2. Find your inner motivation
No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?
Make a list of what's important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance.
While you have to take responsibility for your own behavior for successful weight loss, it helps to have support of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.
Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals.
If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.
3. Set realistic goals
It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.
Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes.
When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.
4. Enjoy healthier foods
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.
One way you can lower your calorie intake is by eating more plant-based foods fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.
Get your weight loss started with these tips:
- Eat at least four servings of vegetables and three servings of fruits daily.
- Replace refined grains with whole grains.
- Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.
- Cut back on sugar as much as possible, except the natural sugar in fruit.
- Choose low-fat dairy products and lean meat and poultry in limited amounts.
5. Get active, stay active
While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.
Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.
How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise such as brisk walking for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.
Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.
6. Change your perspective
It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.
After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Then move beyond simply recognizing your challenges plan for how you'll deal with them if you're going to succeed in losing weight once and for all.
You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.
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