I wonder if the world of weight loss would be improved if instead of diet companies, magazines, and TV shows telling us how easy it is to lose weight if we do x, y, and z, they told us how hard it will be.
Because here is weight loss in a nutshell:
Eating less is the best way to lose weight. You should find a calorie range that you can eat daily that will allow you to have a reasonable energy deficit. This means that you will be consuming less than you are actually burning. You can find out how many calories your body burns in a day by looking up your BMR (basal metabolic rate). Once you have your BMR, try to eat 250 calories less than that per day. If you also burn an additional 250 calories through exercise, you will be at a 500 calorie deficit. This kind of deficit can lead to losing one pound in a week.
You should move more than you currently do. This can mean any type of movement that your body enjoys.
This, friends, is straightforward. Tried and true.
I enjoy browsing the health sections of magazines and books at Barnes and Noble because the titles promise easy, simple, and fast solutions. I see meals plans that promise ‘no deprivation,’ ‘still indulge!,’ and ‘never feel hungry.’ I see promises and assurances about losing weight that only make me, someone who has lost half of herself, think:
It’s not easy, it’s not simple, and it’s not fast. You do sometimes feel deprived and resentful, and you do sometimes feel hunger pangs.
In my own weight loss journey, I was motivated by fear at first. I was afraid that I would just keep getting bigger and bigger until I reached a point where I would be too big to even move. I felt like I had no choice but to start losing weight. I also felt motivated to change my life for all of the beautiful joys of thinness that I was sure would come when the weight left me. For the good and bad, I was at least motivated.
I was enthusiastic about losing weight at first, wanting to win as badly as I want to win at everything else.
*Obsessive compulsive for the win.
I was angry and focused on some goal that I had set for myself, without considering if I could actually achieve it or if it was as close as it seemed. I have bad eyesight, so it's hard for me to tell distances accurately. Thankfully, the beginning part of this journey involved losing a lot of weight, which was not fun but at least it was over quickly. Now I feel full of energy and inspired, which is something newness does to me.
I started to feel bored with the whole process after some time. Newness evaporated like the morning fog and I began to feel bored with the whole process. I shuddered when reality reminded me that I would have to keep going for a long time.
I had been feeling confident about my bowling skills after bowling on lanes with bumpers for a while, but then I had to bowl on a lane without bumpers and it was much harder. I wasn't doing as well as I had been.
What happened next, just after I silently called myself a quitter, a loser, all manner of bad names, was a simple enough thought:
Oh, it’s just going to suck for a while.
Yes, that.
Just that. A heady dose of reality.
suck. I realized that weight loss would be difficult and would not come with a map or course directions.
suck.
Once I said this to myself, I could see the journey more clearly. I realized how far it was and how much strength I would need to get through it. I knew it wouldn't be easy, but I also knew it would have a good ending.
I'm not suggesting that you should only eat salads and steamed vegetables, I'm just saying that for me, weight loss wasn't just about giving up unhealthy foods. I still allowed myself to have treats and eat whatever I wanted in moderation. I simply became more mindful of what I was consuming and made better choices overall. Losing weight can be a rewarding experience, full of proud moments and a newfound sense of confidence.Set small goals for yourself and be proud when you accomplish them.
How to naturally lose weight fast
Science-backed ways to lose weight
Methods of weight loss that scientific research supports include the following:
1. Trying intermittent fasting
It is becoming a popular way to lose weight and improve health. IF is a way of eating that involve regularly scheduled short-term fasts, usually lasting no more than 24 hours, and consuming all meals within a shorter time-frame each day. This eating pattern is growing in popularity as a means of weight-loss and improved health.
according to several studies, people who fast for short periods of time (up to 24 weeks) can lose weight if they are overweight.
The most common intermittent fasting methods include the following:
- Alternate day fastingTrusted Source
(ADF): Fast every other day and eat normally on non-fasting days. The modified versionTrusted Source
involves eating just 25–30 percent of the body’s energy needs on fasting days. - The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 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.
On days when you're not fasting, it's important to maintain a healthy eating pattern and avoid overeating.
2. Tracking your diet and exercise
If you want to lose weight, you need to be aware of everything you eat and drink each day. The most effective way to do this is to log every item you consume, in either a journal or an online food tracker.
In 2017, researchers estimated that there would be 3.7 billion health app downloads by the end of the year, with apps for diet, physical activity, and weight loss among the most popular. The popularity of these apps is not without reason, as tracking physical activity and weight loss progress on-the-go can be an effective way of managing weight.
A study found that tracking physical activity helped with weight loss. Another study found that there was a positive correlation between weight loss and the frequency of monitoring food intake and exercise. Even a simple device like a pedometer can be a useful weight-loss tool.
3. Eating mindfully
Mindful eating is a way of paying attention to how and where you eat food, in order to enjoy it more and maintain a healthy weight.
Most people are so busy that they eat quickly while they are doing other things, like driving, working, or watching TV. Because of this, many people do not pay attention to 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 person’s 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.
4. Eating protein for breakfast
Protein intake can help regulate appetite by impacting hunger and satiety hormones. Protein intake has been shown to decrease levels of ghrelin, the hunger hormone, and increase levels of satiety hormones including peptide YY, GLP-1, and cholecystokinin.
According to research, eating a high-protein breakfast has hormonal effects that can last for a few hours.
A few good examples of high-protein breakfasts are eggs, oats with nut or seed butter, quinoa porridge, sardines, and chia seed pudding.
5. Cutting back on sugar and refined carbohydrates
The rising popularity of the Western diet has caused a sharp increase in the amount of added sugars consumed by the population. This increased sugar intake has been linked to obesity, even when the sugar is consumed in drinks rather than food.
Refined carbohydrates are food items that have been highly processed and no longer contain any fiber or nutrients. Applying this definition to common food items, refined carbohydrates would include white rice, bread, and pasta.
These are foods that are easy and fast to digest and turn into glucose quickly.
Glucose that isn't used by the body is stored in the adipose tissue, which contributes to weight gain.
Where possible, people should swap processed and sugary foods for more healthful 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
6. Eating plenty of fiber
Dietary fiber is a type of carbohydrate found in plants that cannot be digested in the small intestine. Eating plenty of fiber can make you feel fuller, which may lead to weight loss.
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
7. Balancing gut bacteria
Probiotic foods, which contain live bacteria, are thought to promote a healthy balance of gut bacteria, which in turn might help with weight management. One area of research that is emerging is focusing on the role bacteria in the gut might play in weight management. Probiotic foods, which contain live bacteria, are thought to promote a balance of gut bacteria, which could potentially help with weight management.
The gut microbiome affects digestion and metabolism, the immune system, and a person’s mood and behavior. The human gut is home to many different kinds of microorganisms, including 37 trillion bacteria Trusted Source. The gut microbiome affects digestion and metabolism, the immune system, and a person's mood and behavior.
Different individuals have different types and amounts of bacteria in their gut. Some types can lead to increased energy from food, resulting in 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: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to increase good bacteria. Researchers have studied kimchi widely, and study results suggest that it has 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.
8. Getting a good night’s sleep
insomnia Not getting enough sleep is linked to being obese, according to many studies. The reason for this is not fully understood, but it may be due to insomnia.
Inadequate sleep has been found to disrupt the process in which the body turns calories into energy, a process known as metabolism. Poor sleep quality slows down metabolism, making the body more likely to store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, hormones which promote fat storage.
The amount of time someone sleeps also impacts the regulation of the hormones that control appetite, leptin and ghrelin. Leptin sends signals to the brain indicating that the person is full.
9. Managing your stress levels
If you're feeling stressed, it can affect your appetite. Stress causes your body to release hormones like adrenaline and cortisol. These hormones can initially decrease your appetite as part of the body's fight-or-flight response.
If people are constantly stressed, the hormone cortisol can stay in their bloodstream longer, making them more likely to overeat.
Cortisol is a hormone that signals the body to replenish its stores of nutrients, preferably from carbohydrates.
When insulin transports sugar from carbohydrates in the blood, some of it is used by the muscles and brain. If the individual does not use the sugar for energy, their body will store it as fat.
Researchers found that implementing an 8-week stress-management intervention program resulted in a significant reduction in the body mass index (BMI) of children and adolescents who are overweight or have obesity.
Some methods of managing stress include:
- yoga, meditation, or tai chi
- breathing and relaxation techniques
- spending some time outdoors, for example walking or gardening
Takeaway
There are no shortcuts to losing weight; it takes time and effort.
The best way to lose weight is to follow a nutritious and balanced diet.
A healthy diet should include 10 portions of fruit and vegetables, good-quality protein, and whole-grains. Exercising for at least 30 minutes every day is also beneficial.
