According to the 2014 data presented by the World Health Organization, 13% of the word population is obese; more than double the figure in 1980. With that data, it is not a surprise that many are truly determined to lose some weight. A lot of weight loss programs were created and developed by trainers and dietitians, some of which are published and even became bestsellers. Some pharmaceutical companies on the other hand, are manufacturing slimming supplements for those who are too busy to lift a finger to exercise or those who simply cannot resist the addicting sweets or the savory processed foods.
Understanding Obesity and being overweight
Obesity means that there is too much fat in the body. Whereas, overweight means that a person weighs much more than the ideal weight. A body goes to that point when there is more calorie intake than the calorie burned. There are different reasons why a person weighs much more than the ideal, healthy weight. It may be because of the genetic make-up, or maybe because of too much eating, or it may also be because of the lifestyle which is more likely, sedentary.
When you are obese, it means you are more at risk of heart disease, arthritis, diabetes, stroke, osteoarthritis, obstructive sleep apnea, and certain kinds of cancers.
While some have already embraced their curviness, others on the other hand, worked on shedding the extra pounds off. Although it is, in fact, great that we embrace how we look and have others love us for who we are, it is important to keep in mind that there is a higher probability of suffering from illnesses and diseases if we are overweight or obese.
So, what are the fastest ways to lose fat?
The first thing that should be done when starting is, by turning your back on your previous lifestyle. That means, the kind of food you eat, sleeping habits, rituals, and more likely, your preferences.
It is time to drop the junk foods, processed foods, and foods rich in starch. Yes, foods like chips, burgers, and anything deep fried, and foods you find on your favorite takeaway restaurant or favorite fast food chains. They are heavily processed and some are even loaded with preservatives. They are also very oily. A lot have claimed that when they dropped some pounds just a couple of weeks after avoiding takeaways and fast food. Include to the foods you will drop are the foods rich in sugar. Some of the foods rich in sugar are cakes, bars, pastries, candies, and other sweet treats or desserts. Replace these foods with fiber-rich, unprocessed, organic foods. You can opt for two slices of bread topped with butter, or muesli and fruits with yogurt, or oatmeal with fruits, or smoothie for breakfast, stir fried vegetable with a matchbox-sized meat for lunch, and smoothie, or a piece or two of any medium sized fruit, or salad with vinaigrette or soup for dinner. There are a lot of options as replacements, you just have to make sure that the replacements are fiber-rich, unprocessed, organic foods.
Substitute with water any flavored drinks you are usually having like artificially flavored juices, sodas, and frappes. Scientists say that our body does not recognize or register liquid calories like how it registers solid calories. This means that even if a glass of frappe that has the same calorie amount as a plate of pasta, the glass of frappe will not make you feel as full as how a plate of pasta will. Since that is the case, it is more likely that you will buy another glass of frappe than another plate of pasta just to be satisfied.
The following are some of the foods that help you on how to lose weight fast:
Vegetables. Green vegetables like kale, broccoli, brussel sprouts. Aside from containing only a few calories which is perfect for losing weight, these vegetables are healthy options as they also very nutritious and filling. They can be good as smoothies if you cannot bear eating them raw.
Apples and Pears. These fruits are the best fruits for losing weight. Not only do these fruits help in curbing the appetite, they also give the body plenty of fiber. These fruits have low glycemic index which then help in slower absorption of carbohydrates, which then helps in the stability of blood sugar. Stable blood sugar means lesser food craving.
Almonds. This nut is one of the foods that is proven to be helpful when it comes to losing weight. It contains amino acid L-arginine, which helps in the burning of fats during workout. Moreover, the almond’s cell walls are claimed to be helpful in blocking fats.
Eggs. According to a published study in the International Journal of Obesity, participants who ate two eggs lost 65% more weight than those who ate bagel containing the same calories. They are rich in protein which is why consuming them will make you fill full for a long time and with its appetite-suppressing properties, it is not a surprise that eggs help in losing weight.
Green Tea. Green tea is a very popular antioxidant but little do some know that green tea is also a popular product that can help lose weight. It contains many bioactive substances which are believed to help burn calories, even when the body is at rest. It also contains an antioxidant that can boost the metabolism. One added bonus when taking green tea is that, it is said to help lose belly fat.
Chili Peppers. Capsaicin, chili peppers’ main ingredient is the agent that helps turn the bad, white fats into fat burning brown fat through the process called thermogenics wherein the heat is created through fat burning. This means that chili peppers have the same effect as when we exercise. Scientists suggest that to get the full benefits of capsaicin, you should couple the consumption with exercise.
More food habit tips:
- Drink a lot of water on a regular basis. Make sure that you drink 8-10 glasses of water every day but do not drink more than 3 glasses on one go as you might drown your heart and kidneys.
- Squeeze one medium-sized lemon then add a glass of warm or room temperature water 30 minutes before breakfast.
- Do not skip breakfast or any other meal. Skipping meals may reduce your calorie intake but it will also reduce metabolism as the body will try to conserve energy. After some time, when you will eventually eat meals, even if the amount you consume is the same as always, the body will use the calories much slower and that, in effect, will give some pounds that are backlogged. So when you feel like you are hungry, eat something. It may be a piece of fruit, or a cracker, or a plate of salad if you are too conscious on what you eat.
- Avoid eating after 6:00PM or 4 hours before going to sleep.
- It is also okay to have a “cheat day” once a week to treat yourself.
Special, healthy diet is indeed effective in losing weight but if you do it with exercise, losing weight becomes faster. One of the reasons why we gain weight is because we live a sedentary lifestyle. This kind of lifestyle was more reinforced since we became more technology-dependent. Instead of playing outside with friends, we play online games or video games with them. Instead of going out for a walk for a bit of chat with friends, we chat with them on Facebook or Whatsapp or Skype. This kind of lifestyle should be reduced, and be replaced with more active, fun activities. On top of those activities, exercise and workouts should be added.
When it comes to losing weight, cardio workouts are always the best. A 20-30 minute jog or brisk walk every morning can be helpful but it is better if you can extend it to an hour. Not only will this exercise help you feel better, but it will also help improve your mood. There are options for cardio workouts other than jogging like going to the gym for spinning classes, dance classes, zumba classes or aerobics classes. This is more recommended because usually these classes are composed of at least 7 students. The more people you do exercises with, the more fun will it be for you. Swimming and cycling are other activities that can help well with your cardio.
Once your body is used to the different cardio workouts, then you can already start sculpting your body, especially your tummy and/or arms. Bellies are problems by most people, even the thin ones. Some say they have big bellies because of beer, or because of the nature of their job where they are just in the office, in front of their computer, and loaded with paperwork the whole day. Regardless, bellies and arms should be worked on. The question now is, how to lose belly fat? Aside from the drinking green tea and chili peppers, you should also do body sculpting activities or exercises that target that area of the body.
While weightlifting, push-ups, and sit-ups are the popular, classic body sculpting and strength training, there are other training that are as effective but much more fun. It can help not just in getting rid of belly fats and the fats in the arms, but also all the other fats in the body. One popular workout class nowadays is kickboxing because aside from the self-defense side of it, the activity also helps in moving and developing every muscle of the body.
It is highly recommended that any person who wants to lose weight fast should do diet and cardio exercise hand in hand with strength training. When you go strength training like lifting weights, sit ups, push-ups, and other body sculpting exercises, you build lean muscle tissue. Lean muscle tissue helps burn more calories at work and even at rest throughout the day.
More exercise tips:
- Instead of taking a cab or using a car going to work, switch to walking.
- Do 30-50 jumping jacks every now and then when your hands are not tied. You can do it at work, or while waiting for your water to boil, or while watching television and the show is on commercial break, or while you are letting the soap on your face stay for 2-3 minutes.
- Invite a buddy you can do jogs or gym classes with. Studies say that a person gets more motivated when he is doing activities with someone, and jogging and gym classes are great activities that can be done together.
Follow what is advised for ages now, which is to get full seven to eight hours of sleep. Studies show that a person who sleeps less than the suggested number of sleeping hours have the tendency to gain more weight than a person who sleeps within those number of hours prescribed. When you lack sleep, you tend to eat more and so, those foods you eat will provide more calories to the body. Aside from that, sleeping less slows down metabolism.
Although not at all very recommended as this would mean you will be shelling out a lot of money for a certain period of time, it is up to you if you would like to take this route as others have already done. You would need to be very diligent when you are taking slimming supplements as well because there are times when you should take them several minutes before meals on eight-hour intervals or so. If you fail to follow instructions, it is more likely that the effects will be very minimal.
Some have taken slimming supplements and they have seen great, flattering results but others, on the other hand, did not feel like something has changed weeks and even months after taking the supplements. Before you take this route, however, you ask your doctor about it first. Check with your doctor if the ingredients will not harm your body. It is important to check as well if the brand can be trusted or not. There are a lot of slimming supplements in the market today because many people are using them which checking the brand’s trustworthiness should be one of the priorities in this matter.
You can have all the knowledge you want when it comes to slimming down or getting rid of those body fats but it all boils down to your discipline and determination. A lot of people already tried but to no avail because in the middle of their journey, they give up, or they no longer feel the sense of losing weight. But, if you really want to live a healthy lifestyle and avoid any possible illnesses and diseases, start now and once you start, you must work your way through. It is not going to be easy because you will have to change some things but, it will be worth it.