3 Tips for Rapid Weight Loss

in Weight Loss

Edited by Arielle Kamps (guest contributor)

Most of us would like to have a better figure and look more attractive. Extra weight can hurt us in many ways, beyond what it does to our health and appearance. It affects our lives and how people judge us. A study has shown that a large number of people think that overweight people lack self-control.

If you are on the road to shedding some pounds, you probably want to lose weight fast. Yet we know that losing weight does not happen magically overnight. Instead, it requires effort and determination.

Despite wanting to lose weight quickly, you should make sure that your method of losing weight is a healthy one. If not, you may be losing important muscle, rather than just fat. The most important thing for healthy weight loss is to be mindful of your eating habits and lifestyle.

Below are three tips that you can incorporate into your life to help you lose weight rapidly in a healthy way.

1. Eat breakfast

Sunday Brunch
(photo: Your Secret Admiral)

Breakfast is the most essential meal of the day. It fills your stomach after a long night of sleep. Eating breakfast will make you more alert and energetic at the start of the day.

Skipping breakfast will result in unexpected and, at times, uncontrollable hunger later in the day. This hunger may then lead you to unwanted snacking. Furthermore, skipping breakfast might make you eat more than usual during lunch to satisfy the hunger. This could increase your overall calorie intake.

Research has shown that if you eat breakfast every morning, you are more likely to maintain a normal weight. It is important to start off your day with a healthy breakfast to fill your stomach and prevent unexpected snacking later in the day.

A healthy breakfast should include all three main nutrients – carbohydrates, protein, and fat. The carbohydrates will give you instant energy and the fiber (which is a type of carbohydrate) will help keep you full longer. Protein and fat also prolong your satiety to minimize your hunger as the day goes on. 

2. Exercise regularly

Fall Fit 20x20 Workout Challenge
(photo: mariachily)

Research has shown that even 30 minutes of daily exercise can provide numerous health benefits in addition to aiding in weight loss and maintaining a healthy, desired weight.

Unfortunately, we often feel like we do not have the time for exercising. We are either too tired after work or cannot squeeze any free time from the endless piles of school assignments.

Even with a packed schedule, we can make little changes in our activities to incorporate a bit of exercise into our daily lives. For example, instead of taking the lift or the escalator, go for the stairs. If your office or your school is a stone’s throw away from the MRT station or the bus stop, skip the public transport and walk to your destination.

At regular intervals, take a rest from your work. You can do some stretching exercises at your desk or take a walk outside your office or classroom. These little changes in your life will contribute significantly to your weight loss over time.

If you have a bit more time on your hands, you can sign up for an activity at the nearest community center, which have all kinds of classes available such as aerobics, swimming, and kickboxing. Having to pay for these classes will actually motivate you to attend them. This will then give you a good reason to allocate some time for regular exercise.

Of course, do keep in mind that regular exercise should be accompanied by a healthy diet.

3. Avoid deprivation diets

When we want to lose weight fast, we might think that not eating is the key. For example, a person who wants to lose five kilograms rapidly might eat as little as a carrot stick per day until the goal is achieved.

However, a deprivation diet only has a short term effect on weight loss. Your metabolism rate actually slows down when you consume so few calories per day. Additionally, losing weight so quickly and depriving yourself of a healthy diet can easily backfire, causing you to gain back the weight very quickly.

In addition to causing you to be hungry all day and night, deprivation diets usually do not provide the nutrients that the body needs to carry out its daily functions. Your body needs nutrients to keep up your metabolism, give you energy for physical activity, and to carry out general functions. Without these essential nutrients, your body will start to shut down, and weight loss may become very difficult. Therefore, it is important for you to eat regular meals and keep to a balanced diet.

As you go forward with your weight loss, remember that it is crucial to choose a healthy weight loss method, which is more likely to ensure that pounds are lost not only rapidly, but also permanently.

Eating breakfast, exercising regularly and avoiding deprivation diets can all help you lose weight rapidly.  With these tips in mind and an optimistic mindset, you are a step closer to achieving your goal.

What weight loss method would you recommend or not recommend to other people?

 

Edited by guest contributor Registered Dietitian Arielle Kamps, M.S., R.D, L.D.

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{ 8 comments… read them below or add one }

aileen kwek April 27, 2012 at 7:38 am

Skip meal , no carbohydrate, rice, flour, bread. Eat 3 meals a day, drink 8 glasses of water, eat more fruits & vegetables. Exercise 3-5 times a week & sleep 8 hours daily to boost your energy.

Reply

geeta May 1, 2012 at 3:10 pm

I have gone through a renal transplant surgury in 2009.I am better but gain almost 30 kg.due to my heavy medication feel hungry. PL. suggest some healthu diet to loose weight.Iam 90 kg.age 54..

Reply

DHINESH MOHANAN May 1, 2012 at 6:55 pm

pls advice me how to increese my weight and healthy body………..

Reply

MARY May 2, 2012 at 6:04 am

Hi, 1.49 x 61kg. age 53. unable to control mind and craving of food. lack of self-control. Was 56 kg 4 months ago, the more i want to lose weight the heavier i am now. Hiaz.. pls help.. lazy excercise. just love to eat and sleep. now feeling easy tired .
thank you

Reply

HealthMatters.sg May 23, 2012 at 3:08 pm

Hi Mary, do try the tips in this article and see if they work!

Reply

Jack July 14, 2012 at 2:09 am

Does it work for u Mary?

Reply

Ivy July 1, 2012 at 5:13 am

Hi Mary I might have a solution for you… I took something kinda meal replacement for 1 month & lose 3kg thereafter…

Reply

Mamat January 24, 2013 at 1:48 pm

I used to be 116kg. But current weight is 79kg. I lose weight in 6 month to 73kg. for the 1st 6 month what i did is. wake up in the morning 1 hour earlier drink 2 glass of plain water and 1 glass of honey. than i would do 30 mins cardio. Just jogging on the spot and jumping jack. i did on monday wednesday and friday. Than take a shower eat breakfast and go to work. on tuessday, thursday and saturday i would climb the stairs for 30 mins. for food i eat healthy food 5 meal a day. with breakfast and lunch more good carbo more protein and good fats. the rest of my meal consist of protein and a lil bit of carbo and a tiny bit of fats. Drink alot of mineral water. After 6 month i drop to 73kg. I get a gym membership. And i do weight lifting 4 days a week, mon,tues,thurs and fri while my weds and sat i do cardio, Sunday is my rest day and i gain 6kg of pure muscle in 1 year. And 1 more tips during dinner eat fish and before you sleep drink honey lemon

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