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Losing weight is not an easy job. Obesity and being overweight has become common today due to junk and unhealthy food habits.
According to reports from the National Center for Health Statistics, around 43% of adults in between 20 and above age face obesity.
Source: https://www.cdc.gov/nchs/fastats/obesity-overweight.htm
However, if you follow the process correctly, you can achieve great results. Most diets and supplements that are meant for fast weight loss are not scientifically proven. And do you know what? They can cause serious health issues in the long run.
Want to know how to lose weight fast and effectively? In this blog we’ll explain the easy tips that promise safe weight loss and retention of the results.
10 Effective Tips to Lose Weight Fast
1. Consult a Dietician
It is a good option to consult a dietician before adopting any weight loss plan.
Any experienced dietician, mainly an expert located in your area, like a dietician in Dubai, can curate a good health plan for you according to your needs.
Food Type | Adults | Children (2-8) | Children (9-13) | Adults |
Vegetables | 2-5 cups | 1-2.5 cups | 1.5-3.5 cups | 2.5-4 cups |
Protein | 5-7 ounces | 2-5.5 oz | 4-6.5oz | 5-7oz |
Grains | 5-10 oz | 3-6 oz | 5-9oz | 6-10oz |
2. Stay Hydrated
Drink more water and hydrate better! It not only helps in keeping you healthy but also tends to cut calorie consumption. Drinking a glass of water before meals can control portions. Further, hydration boosts your metabolism, so you don’t need to worry about any health concerns.
The recommended intake of water for adults between 19 and 30 is:
- 3.7 liters for men
- 2.7 liters for women
3. Exercise Daily
Regular physical activity can lead to long lasting results. Here are some of the exercises you can do.
- Walking: Great for low-impact cardio; boosts heart health and endurance.
- Jogging: Excellent for calorie burn and cardiovascular strength.
- Swimming: Full-body workout; improves lung capacity and tones muscles.
- Weight Training: Builds strength, supports muscle growth, and improves metabolism.
Cardio exercises help to burn calories while weight training creates lean muscle mass, which increases metabolism.
4. Manage Your Stress Levels
Stress is always a problem today. Every person out there is some way or the other talking about stress.
According to recent o stats from SingleCare:
As of August 2024, 31% of adults globally have stress as the major concern. Another whopping stats is, around 384 million people in the world today face anxiety as a disorder.
If you have chronic stress it can throw your weight loss off the track.
When your body is stressed, it will release cortisol, which may temporarily curb your appetite in the short run. You can relieve stress through the following ways:
- Relaxation
- Yoga
- Deep breathing
- Meditation.
It is necessary to have proper stress management, thereby leading to reducing cortisol level and helping you lose weight.
5. Have a Good Sleep
Sleep is also an important factor of weight loss. Lowered sleep likely leads to increased levels of hunger hormones, and is associated with increased cravings for poor-quality foods. Thus it’s important to get 7-9 hours of sleep.
6. Choose Nutrient-dense Foods
Building an energy-rich diet is a very important strategy. Make sure to include plenty of fruits, vegetables and whole grains.
Pick unsaturated fats, monounsaturated and polyunsaturated types, which are great for heart health and weight management.
Total Fat | Less than 30% of total energy intake from fats. |
Preferred Fats | Unsaturated fats: Found in fish, avocado, nuts, sunflower oil, soybean oil, canola oil, and olive oil. |
Limit Saturated Fats | Found in fatty meat, butter, palm oil, coconut oil, cream, cheese, ghee, and lard. |
Avoid Trans-fats | Found in baked goods, fried foods, pre-packaged snacks, and foods such as frozen pizza, pies, cookies, biscuits, wafers, and cooking oils. |
Avoid junk or the ones containing trans fats; restriction of saturated fats is also necessary since a group of fats, known as saturated fats, increases cardiovascular risk.
7. Weight Loss Injections
Consider weight loss injections available at Elite Body Home in Dubai.
Some medical treatments may assist you if you take them with a healthy way of life. For example, Aqualyx Injections, Lipotropic Injections, Mounjaro Injection, or Ozempic Injection can promote weight loss through better metabolic functions, reduction in cravings, or even fat breakdown.
All these injections must be taken under proper care and consultation with doctor.
8. Eat Mindfully
Eating mindfully can shift your attitude towards food. You should enjoy every bite by paying attention to the taste, texture, and smell of your food.
Eating mindfully helps you feel the cues of fullness. It also makes the food more good and you’ll find yourself more focused in your weight loss program.
- Sit down at a table to eat and fully enjoy the experience.
- Avoid distractions like TV, laptops, or phones while eating.
- Eat slowly, savoring each bite to help prevent overeating.
- Choose nutrient-rich foods that provide lasting satisfaction.
9. Eat More Frequently but Watch Portions
Eat more frequently in smaller portions. Eating little and often through the day can help sustain energy levels and prevent binge-eating.
So, break up your daily calorie intake into 5-6 small portions. This keeps hunger pangs away and reduces binge-eating; in addition, watch your portions to avoid exceeding your daily calorie allowance.
10. Set Realistic Goals and Stay Positive
Weight loss is a journey that requires patience. Setting realistic goals can help you stay motivated and prevent disappointment.
Keep a positive attitude even if progress seems slow at times. Celebrate small victories, and remind yourself that long-lasting weight loss requires a gradual, sustainable approach.
How Elite Body Home Polyclinic Can Help You with Weight Loss?
Still wondering how to lose weight fast? Elite Body Home Polyclinic is your one-stop solution for an effective weight loss program with guidance from our experts. We’re here to meet individuals’ health goals and needs. Our tailored approach ensures you get the weight loss treatment that delivers the best results.
Key Takeaways for Lasting Weight Loss
Losing weight fast is possible, but the key to keeping it off is to adopt long-lasting lifestyle changes.
If you are unsure where to start or how to tailor things to suit your needs, you can always call a dietician at Elite Body Home in Dubai or a registered dietitian to get expert advice. Being patient with these commitment-based tips will get you on your way to long-term and lasting weight loss results.
Frequently Asked Questions
This is unsafe for most people. Fast weight loss of 10 pounds in a few days leads to dehydration and muscle loss rather than fat loss. Additionally, it increases the chances of regaining the weight within a less time. Gradual loss of around 1-2 pounds per week is considered best for healthy weight loss.
By calorie reduction, increase in exercise, and water intake, one can lose weight very fast. However, the body responds in different ways to everybody. Your speed of weight loss might depend on your body metabolism, diet, lifestyle, as well as your genetic background.
Aqualyx Injection, Lipotropic Injection, Mounjaro Injection, Ozempic Injection:
Though weight loss injections can work great when taken as supplements with a good diet and a lot of workout. Safety and effectiveness still differ from person to person in terms of health status or goals. You can get all these injections at Elite Body Home.
Hydration plays a crucial role for weight control. Intake of water, before meals, boosts metabolism because it induces a feeling of fullness thereby reducing the calorie uptake in the body.
In addition, hydration provides more efficient physical performance, and therefore exercise sessions are more productive.
Sleeping plays a huge role in regulating weight appropriately. When people are sleep-deprived, it increases the hunger hormones, such as ghrelin, and decreases the hormone that relates to being full or satisfied, leptin. An imbalance of these hormones causes increased cravings and overeating.
