Lose Fat Fast

Many Americans wish to lose fat fast with all the new weight loss diets that are out. But is quick weight loss safe and effective? Today we will discuss some natural ways to lose weight fast and keep it off.

Slow but steady is the best way to lose weight.

Being that so many people want the benefits of weight loss, I can understand why shedding pounds fast is a hot topic.

Lost Fat Fast
Lose Fat Fast Photo by OpenFit

While there are countless diets out there that encourage super-fast weight loss, many nutritionists and fitness experts agree that slow and steady wins this race. “Losing 1 to 2 pounds per week is a healthy, steady rate. Losing more than this in one week is usually dangerous,” says Jessica Mazzucco, a New York City-area certified fitness trainer and founder of The Glute Recruit, a personal training service.

Watch out for crash diets.

Crash diets that have you shedding oodles of weight in a week or two are destined to fail because they usually lead to rebound weight gain as soon as you inevitably stop following the severely restrictive diet. Many crash dieters regain all the weight they lost and sometimes add on more weight after finishing a fad diet.

Eat protein to lose fat fast

“Eating enough protein will help you stay satisfied and resist the temptation to snack excessively between meals,” says Mitzi Dulan, a registered dietitian and team nutritionist for the Kansas City Royals. She recommends calculating about 0.7 grams of protein for each pound of your current body weight. This will determine how much protein you should eat each day. I like to find my protein in lean beef, chicken breast and fish.

Drink plenty of water

I was not a fan of drinking water but knowing now that it keeps me hydrated and feeling better forces me to drink it more often. I am slowly ditching the sugary drinks like soda and juice.

Write it down.

Documenting everything you eat will ensure you are on track with your calorie intake. If you write down what you eat after each meal you will not forget later.

Writing down your food and beverage intake is critical to weight-loss success, because it keeps you accountable,” Dulan says. “My clients often tell me their eating habits get worse when they stop logging their food intake.”

Eat three meals a day

There was a saying, “eat 3 three meals per day” then it switched to six small meals. Now nutritionists are saying to stick to three meals again for quicker weight loss.  

“I have seen many people who are trying to lose weight graze all day long and never stop eating. Shifting to a three-meals-per-day mentality helps them to focus on eating a good source of protein and a whole grain along with fruits and vegetables at mealtime.”

Exercise

We all know that exercise is one of the most important factors when it comes to fat loss. Thirty minutes of physical activity each day is ideal for your weight loss journey.

“To sustain weight loss, exercise often and switch up your workout routine around every four weeks,” Mazzucco says.

Make sure you add in high intensity interval training, strength training and cardio to get the best out of your workouts.

Get a good night’s sleep.

Sometimes we get so busy in our daily tasks that we don’t get enough sleep and stay on go mode. Sleep is just as important as any other factor when to comes to weight loss.

Sleep is also a key component of sustainable weight loss. Not sleeping enough can encourage you to make less-healthy food choices, engage in late-night snacking and result in a spike in cortisol levels. Cortisol is a hormone that can encourage the body to preserve its fat reserves. Because sleep is so critical to health as well as weight loss, aim for 7 to 9 hours of sleep every night.

Be consistent

To say the least, slow but steady wins the race to lose fat fast. Find a routine that is easy for you to stick to that allows you to lose a couple pounds each week. Do not overdue yourself. Instead make small changes that you can stick to so you can sustain weight loss and maintain your weight.

Source: Howley K, Elaine. “11 Tips for Quicker Weight Loss” www.health.usnews.com October 12, 2021

Gut Microbiome Could Make Weight Loss Easier

If you have a feeling in your gut that something is stopping you from weight loss, you may be right. Gut microbiome could make weight loss easier, according to a new study.

Gut microbiome could make weight loss easier. Photo by theconversation.com

Researchers just discovered that the gut microbiome – the bacteria the help digest food and absorb nutrients in the intestines – can affect your ability to lose weight.

The researchers found genes within these bacteria that determine how fast the bacteria grow and how well individuals can take advantage of nutrients in food. Researchers also wanted to see if starches and fiber, in general, get broken down into sugars too fast to aid weight loss.

“Some people have a harder time losing weight than others,” study author Sean Gibbons, PhD, says. “For example, some people are able to control their weight through basic lifestyle interventions, while others may not.”

Gut microbiome linked to making weight loss easier

The researchers collected 31 different genes from gut microbiome. Among those in the study, 48 lost one percent or more of their weight each month compared to 57 whose weight stayed the same.

This study went a step further in determining how the gut bacteria actually works to affect weight loss. Other studies only focused on the different types of gut bacteria.

Gut bacteria plays a role in weight management

“We know that the gut microbiome plays an important role in weight management and can also influence a response to weight loss interventions. We still need to discover gut microbiome that can explain this observation in more detail,”. According to Hana Kahleova, MD, director of clinical research at the Physicians Committee for Responsible Medicine in Washington, DC, says.

On the bright side, genes that help bacteria grow more rapidly were linked to weight loss. These bacteria take more of the nutrients in food for themselves. This leaves less to go toward human weight gain compared with slower-growing bacteria.

How gut bacteria affects weight loss

Gut bacteria that produce more enzymes to breakdown starches or fiber quickly into sugars, were linked with making people more resistant to weight loss.

These findings shed light on the different gut bacteria and how they affect weight loss.

There is take about fecal transplants for the people willing to make adjustments to their diet. But it is difficult to engineer your gut bacteria so this intervention may be too soon to consider.

Beyond that, “I can’t give any specific recommendations, other than that [people] should eat more fiber-rich, plant-based, whole foods and reduce their consumption of red meat.

“Also, prepare your own meals, rather than relying on sugar and sodium-rich processed foods,” Gibbons said.

I myself am changing my diet to have better gut health and maintain my weight. I definitely try to stay away from red meats and eat more lean meats to control my weight.

To say to least, gut microbiome could make weight loss easier.

Source: McNamara, Damian. “Gut Microbiome Could Make Weight Loss Easier for Some” September 17, 2021 www.webmd.com

Counting Calories Better than Fasting for Weight Loss

Intermittent fasting diets are getting all the hype. However, a new clinical study shows counting calories is better than fasting diets for weight loss.

Counting Calories beasts Fasting Diets
Counting calories beats fasting for weight loss Photo
by HealthyEaton

Individuals who simply reduced their daily calories by 25% lost more weight and fat in 3 weeks of dieting, compared to those following intermittent fasting diets.

Also, there were no hidden benefits of fasting such as metabolism or heart health. This is surprising to me because I thought that fasting would have more health benefits than simple calorie counting.

“Standard dieting may be more effective than intermittent fasting for reducing body fat,” said senior researcher James Betts. He is a professor of metabolic physiology with the University of Bath’s Center for Nutrition, Exercise and Metabolism in England.

What is fasting?

Fasting requires people to eat within a specific time frame or skip days eating. Participants in the trial would fast for one day, and then he or she would eat as much as twice their daily calories on the next.

You can find this study published June 16 in the journal Science Translational Medicine.

In the study, 36 lean individuals were placed into groups of 12. One group consumed 25% fewer calories each day. The second fasted one day and then consumed 150% of their normal calories the next. The third ate 200% of their daily calorie intake every other day, fasting on alternate days.

At the end of three weeks, the participants following a simple diet, had lost the most weight, with an average fat loss of about 3.5 pounds.

The participants that consumed 150% of their regular diet every other day lost an average fat loss of around 1.5 pounds. The ones that fasted and then ate twice their normal amount showed no significant drops in weight. Check out the latest liver health formula reviews.

The fasters did not have any benefits when it came to their levels of cholesterol, blood sugar or insulin, results showed.

Counting calories versus fasting

There were two nutrition experts that agreed with the findings. “When it comes to weight loss, modest reduction of calories is what counts regardless of how you achieve that,” said Lona Sandon. She is a professor of clinical nutrition with the University of Texas Southwestern Medical Center at Dallas. “In other words, reduce portion sizes by about 25% and limit overeating. Lona said it doesn’t sense to get caught up in complicated rules and that regimens around eating may not be worth it.

Researchers found that those who were on a fasting diet came to be less active than when they started dieting. This could be a weight loss issue as well.

Physical activity is important

“People seemed to drop their activity levels a bit, which is certainly something to be consciously aware of on a diet,” Betts said. If you use intermittent fasting, then try to consciously insert opportunities to be physically active into your lifestyle.”

In fact, some of the weight loss in the fasting groups came from losing muscle mass as opposed to burning fat, according to study findings.

It seems that getting physical activity and burning calories appears to be most important weight losing weight.

Intermittent fasting is not easy to adopt as we are accustomed to eating when we feel the urge. This requires a lot of discipline but watching what you eat and counting calories seems to be much easier. To say the least, counting calories is better than fasting for weight loss.

Source: James Betts, PhD, professor, metabolic physiology, University of Bath Center for Nutrition, Exercise and Metabolism, United Kingdom; Lona Sandon, PhD, RDN, professor, clinical nutrition, University of Texas Southwestern Medical Center in Dallas; Connie Diekman, MEd, RD, registered dietitian, St. Louis, and former president, Academy of Nutrition and Dietetics; Science Translational Medicine, June 16, 2021 www.webmd.com

Obesity Drug for Weight Loss Approved by FDA

The FDA approves obesity drug for weight loss as obese people are on the rise. Doctors are still searching for new weight loss drugs and treatments to help fight obesity.

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Obesity drug for weight loss approved by FDA
Obesity drug for weight loss approved by FDA

Semaglutide, an injectable drug, was approved by the Food and Drug Administration for people struggling with chronic obesity.

According to Dr. Robert F. Kushner, he has been in the field for 40 years and has not seen anything close to 15% weight loss.

“Today’s approval offers adults with obesity or overweight a beneficial new treatment option to incorporate into a weight management program,” John Sharretts, deputy director of the Division of Diabetes, Lipid Disorders, and Obesity in the FDA’s Center for Drug Evaluation and Research, said in a statement.

Obesity drug for weight loss

Semaglutide acts on centers in the brain to reduce appetite. This can lead to potentially significant weight loss when combined with increased physical activity and counseling with professionals from the Canadian pharmacy.

During a 68-week study, patients injected themselves each week with either semaglutide or a placebo. On average, over 50% of those who received the drug itself lost about 15% of their body weight. Over a third accomplished a weight loss of at least 20% of their weight.

On the other hand, obesity is a growing public crisis and if the trend continues, 1 in 2 Americans could become obese or overweight by 2030. This is according to a 2019 study published in the New England Journal of Medicine.

In addition to the crisis, I do believe this semaglutide study can lead to a new generation of weight loss drugs.

Side Effects

Common side effects of semaglutide were mild to moderate in severity. They mostly consisted of nausea, vomiting or diarrhea, and abated with time.

One downfall to access could be pricing, as weight-loss drugs could be costly and are not always covered by insurance. According to the company, this drug could cost up to $1,300 for a 30-day supply.

Lastly, there needs to be more research on the effects of this drug. However, it does give people who are overweight another tool to add to their weight loss regimen.

Are Eggs Good for Weight Loss?

Many still wonder if eggs are good for weight loss because although they are a good source of protein, they also contain cholesterol. Today we will discuss the facts and see why are eggs good for weight loss or not.

Eggs Are Good for Weight Loss
Eggs Are Good for Weight Loss Photo by Healthline

To begin with, eggs have a good source of protein so they can help with building muscle and weight management. While eating an egg won’t magically make you lose weight, incorporating the food into an otherwise healthy diet could help you reach and maintain your goals over time, says Jessica Cording, MS, RD, author of The Little Book of Game-Changers.

Eggs are low in calories

I love to eat boiled eggs in the morning for protein. They also keep me feeling fuller throughout the day. I only eat egg whites and no more than two. One egg contains about 60 calories, six grams of protein, and four grams of fat. This makes it a very low-calorie source of protein.

Eggs are also packed with nutrients. “An egg is a good source of several B vitamins, and provides meaningful levels of immune-supporting nutrients, like zinc and selenium,” says Samantha Cassetty, MS, RD, a nutrition and wellness expert based in New York City.

Other benefits of eggs

In one study, when 152 overweight or obese people ate either two eggs in the morning or a bagel for eight weeks, the egg eaters had a 61 percent larger decrease in their BMI, a 65 percent greater amount of weight loss, a 34 percent larger decrease in their waist line, and a 16 percent greater decrease in their body fat by the end of the study, per research in the International Journal of Obesity.

Eggs have a good source of vitamin D and its excellent source of protein makes it fit in several diets such as the keto diet and other low-carb diets. Eggs are budget friendly like veggies so you don’t have to break the bank to eat healthy.

Best ways to eat eggs for weight loss

My favorite way to cook eggs is to boil them and I usually have oatmeal and wheat bread with it. If weight loss is your goal, you’ll want to eat your eggs without bacon, hash browns, and white bread with butter, Angelone says. “Those calories add up quickly and can derail most any weight-loss efforts,” she points out.

How many eggs to eat per day?

I usually do not eat more than two eggs per day. Some experts say that you can eat them everyday and it will not affect your cholesterol. I like to switch it up sometimes just to add variety.  “Although some people can eat them every day, it is important for good health to eat a varied diet and not eat the same thing every day,” Angelone says.

Are eggs good for weight loss?

Eggs are good for weight loss because they are a good source of protein and can fit into any diet. Experts do believe eggs may even help you lose weight.

Drug that Helps Weight Loss

Finding a drug that helps weight loss has been difficult to find over the years but researchers discovered that this diabetes drug aides weight loss. To learn about other supplements that can help you, visit the Mens Journal website.

Diabetes drug, Semaglutide helps weight loss
Diabetes drug, Semaglutide helps weight loss Photo by diabetesed.net

The drug, semaglutide, was created by Novo Nordisk and already is advertised as a treatment for Type 2 diabetes. In a clinical trial published in the New England Journal of Medicine, scientists at Northwestern University in Chicago tested semaglutide at a much higher dose as an anti-obesity medication.

Nearly 2,000 participants around the world injected themselves each week with semaglutide or a placebo for 68 weeks. The people who got the drug lost close to 15 percent of their body weight, on average, compared with 2.4 percent to those who received the placebo.

More than 30 percent of the people receiving the drug lost more than 20 percent of their weight. Symptoms of diabetes and pre-diabetes improved in many patients.

More importantly, these findings on weight loss are much greater than previous studies of other obesity medications. The drug is a “game-changer,” mentions Dr. Robert F. Kushner, an obesity researcher at Northwestern University Feinberg School of Medicine, who led the study. “This is the start of a new era of effective treatments for obesity.”

The drug that helps weight loss

Researchers have spent years searching for ways to help struggling individuals with obesity. The current obesity medications have side effects that limit use. The most effective drug, phentermine, brings a 7 percent weight loss but the weight is regained after you stop taking it.

Bariatric surgery is 20 to 30 percent effective but it is invasive. Only 1 percent of people who qualify actually go through with the weight loss surgery.

Willpower is not enough

The semaglutide study confirms what researchers already know, willpower is not enough. In the new trial, people who got the placebo and diet and exercise counseling were not able to see any major difference in their weight.

The downside is that this diabetes drug is without a doubt expensive and insurers usually do not cover weight loss drugs. However, insurers do cover diabetes drugs and semaglutide may be an exception.

The bottom line

Finally, semaglutide is an fake version of a naturally occurring hormone that acts on producing feelings of hunger. A high-dose routine of the drug has not been studied long enough to know if it has serious long-term side effects.

To say the least, diet and exercise is key when it comes to long-term weight loss. However, obese people have a new diabetes drug that helps weight loss.

Source: Gina, Kolata. “A Game Changer’: Drug Brings Weight Loss in Patients With Obesity” February 10, 2021

Best Exercises for Weight Loss

The best exercises for weight loss can help you reach your goals but it takes more than exercise. Today we will discuss the best exercises to help you lose weight and keep it off. If you want to boost your routine, the best testosterone supplements might be the answer for you, visit the link and learn more.

Best Exercises for Weight Loss
Best Exercises for Weight Loss Photo by Prevention

To begin with, weight loss is not easy and there is no weight loss program that will work for everybody. The road to actual, sustainable weight loss is pretty unsexy and not-so-straightforward, Liz Davis, a clinical exercise physiologist in Columbus, Ohio, tells Health. “Weight loss is mostly dependent on the balance between the calories you consume and the calories you burn,” she says.

This means that trendy weight loss products and social media influencers are not enough to help you achieve weight loss. Maintaining a low-calorie intake, taking supplements which you can get from a professional Sports Supplement Manufacturer, and having weight loss support and weight loss programs are the main focus in determining how much weight you will lose with your daily exercises. Participating in community center exercise programs can also help one lose weight and can also provide an enjoyable experience.

But it is not just a matter of how much calories you consume.  A whole bunch of other factors also play a factor in how your body loses weight. According to Harvard Medical School, a personal or family history of being overweight, along with hormonal disorders, environmental factors, psychological wellbeing, and even certain prescription medications can hinder attempts to lose weight.

With that being said, a low-calorie deficit remains superior when it comes to weight loss. But that does not mean exercise cannot at least assist in helping you achieve your weight loss goal. Here, experts weigh in on the best exercises to help you lose weight.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a cardio interval training that is short and very effective. These cardio-based exercises involve short, intense burst of energy, and less intense resting breaks in between.

“High-intensity interval training, or cardio is the most scientifically sound method to burn more calories while exercising,” explains Davis. She notes that, in a short burst, your heart rate takes off and your temperature increases.

“Although the optimal interval depends on the individual and their experience and comfort level with high-intensity cardio training, a good go-to is about one minute on and two minutes off to start,” she explains. Davis notes that, as your endurance increases, you can move to a 1:1 or even 1:30 ratio.

Weight Training

While you will not burn the same number of calories you would in a cardio interval training session, with weight training, a more long-term burn is at hand.

According to a 2019 review of studies published in the journal Metabolism, there’s a strong connection between your muscle mass and resting metabolic rate. (FYI: Resting calorie expenditure makes up for about three quarters of your daily caloric output.)

Yoga and stretching

Note: Yoga, Pilates, and normal stretching will not help you burn calories like cardio interval and weight training can. But they can make you stronger and more flexible to carry out those exercises with precision and confidence, explains Davis.

“Any kind of strengthening and stretching is beneficial for weight loss because it will make your body stronger and more limber,” she says. “This makes it possible to tackle your cardio and weight sessions with more intensity.”

The most important workouts for weight loss: the ones you enjoy the most is the best exercises for weight loss

While high-intensity training will definitely jumpstart any weight loss efforts in the short-term, if you are not finding joy in the workout you are doing, chances are, you won’t do it consistently. And that’s the most predictable factor when it comes to weight loss, research shows, you can also check this sample workout program for beginners and start from here.

A study published in the journal Obesity found that a stable, consistent exercise routine (combined with a regular healthy eating habit) was the most substantial factor in long-term weight management.

“The workout you’re going to stick to is the one you really love,” Davis says. “When clients ask me what the best workout for weight loss is, I can tell them that certain workouts will burn more calories. The best exercises for weight lost is the ones that make you feel the best and you love to do.”

Source: Julia, Sullivan CPT. “The 4 Best Exercises to Help You Lose Weight, According to Experts” February 8, 2021

How Long Does It Take to Lose Weight?

How long it takes to lose weight and keep it off can depend on many factors. Weight loss is different for everyone and there is no one-size-fits-all diet and exercise plan. Today you will learn how long does it take to lose weight and weight management, but first let me ask you if you know What Is A Green Superfood Powder, And Why Is It Good For You?

How long does it take to lose weight
How Long Does it Take to Lose Weight?

Slow but steady weight loss

To begin with, losing one to two pounds per week is considered safe and normal for weight loss. According to the Centers for Disease Control and Prevention (CDC), individuals who reduced pounds at this rate are more successful at keeping weight off. And while many individuals would like to lose weight quicker, even modest weight loss has been proven to result in health benefits, such as lower blood pressure, blood cholesterol, and blood sugars.

Some people may lose weight faster

The individuals who are more overweight usually lose weight faster, which is mostly calorie-influenced. For instance, if you have been eating calories for a weight of 170 pounds and you reduce it to maintain 130 pounds, you have created a calorie deficit. Someone who needs to lose 40 pounds would typically lose weight faster than someone who needs to lose 15 pounds. But as you lose weight, the deficit reduces, which is why the rate of weight loss decreases the closer you get to your weight goal, regardless of where you started.

The quality, balance, and timing of the calories that we consume also play important roles in how weight is lost. For instance, simply cutting your caloric intake while still eating a lot of processed foods, or eating a big portion of your calories in the evening, may not end in losing weight as quickly.

For example, A 2017 study, published in the American Journal of Clinical Nutrition, discovered that switching refined grains with whole grains for six weeks resulted in higher resting metabolic rates, among both men and post-menopausal women.

Too few calories can hinder weight loss

Cutting calories too low can negatively affect weight loss—because your body can kick into survival mode, conserve calories, and resist weight loss. This is usually true when you consume fewer calories than it takes to support a healthy weight.

For instance, if it takes 1,600 calories to support your usual weight and you reduce your intake to 1,200, or even below 1,600, you are likely to either stop weight loss, or lose too much lean muscle mass as part of your weight loss. The latter can weaken immune function, increase injury risk, and reduce the chances of keeping the weight off. Basically, it’s a myth that you need to undereat in order to lose weight. You just have to stop eating more than it takes to maintain a healthy weight goal.

The calorie equation is confusing

Metabolism, an important factor in weight loss, it is how your body burns calories. Appetite regulating hormones also play a part in weight loss. Stress and poor sleep can greatly affect those two factors. Research shows that gut bacteria can also control how our bodies utilize the calories we intake.

Weight goes up and down

It is normal for you weight to shift up and down because you are measuring everything that has weight. This includes water and undigested food. The important part is that you stay consistent with your patterns and make changes if you are stop seeing results.

Be patient, have faith

The bottom line it that weight loss is complex and no one can honestly predict how much weight you will lose. The best approach is to focus on daily healthy habits and be consistent. That will determine how long it takes to lose weight and keep it off.

Source: Sass, Cynthia MPH, RD. “How Long Does It Take to Lose Weight—and Keep It Off? A Nutritionist Explains” www.health.com January 6, 2021

Plant-based Green Mediterranean Diet Increases Weight Loss

A plant-based ‘green’ Mediterranean diet leads to more weight loss and promotes better heart health, according to new study.

Plant-based Green Mediterranean Diet
Plant-based Green Mediterranean Diet photo by Every Day Health

Published in the heart medical journal; the researchers found that people who ate plant-based proteins and reduced the amount of red meat were more heart-healthy; in relation to a traditional Mediterranean diet group. The traditional diet consists of seafood and meat mixed with vegetables and whole grains.

During the study nearly 300 obese patients were divided into three groups. The first group had instructions on healthy dieting and ways to increase physical activity.

Then, the second group received the same instructions. However, these patients received instructions to follow traditional Mediterranean diet substituting red meat for fish or poultry as well.

Lastly, for the third group, they received education on physical activity and how to follow the green Mediterranean diet; without meat and plenty of plant-based foods with high protein from nuts and other sources to cut out animal-based products.

Plant-based green Mediterranean diet promotes more weight loss

During the study, patients aged about 50 on average; had lost over 13 pounds after the patient followed the green Mediterranean diet. Those who followed the tradition Mediterranean diet, which included chicken and fish, lost an average of 11 pounds. The healthy diet patients only lost 3 pounds. Also, the plant-based Mediterranean diet followers lost 3.4 inches off their waistline; in comparison to 2.7 inches for the traditional Mediterranean group and 1.7 inches for the healthy diet patients.

Prior researchers confirm plant-based diet benefits

In addition, this study confirms what prior research says; which is adults who followed a vegan or plant-based diet showed visible weight loss and reduced body fat. Nutritionists mention that increasing plant-based foods like leafy greens, legumes and nuts can be a great source of protein and fiber. I try to stay away from red meats therefore I opt for green vegetables and beans and find out where to buy dairy free chocolate for dessert.

The bottom line

Above all, you do not need animal products to get adequate protein. There is a good source of protein in plant-based vegetables and whole grains. If you are not a fan of red meat; then a plant-based ‘green’ Mediterranean diet is a good choice for increasing weight loss.

Source: Settembre, Jeanette. “Plant-based ‘green’ Mediterranean diet leads to more weight loss: study” www.foxnews.com November 30, 2020

How to Lose Weight Fast but Safe

How to lose weight fast but safe is something many people desire but what are the pros and cons? Today we will discuss ways to lose weight fast and do it safely at the same time.

Lose Weight Fast but Safe
Lose Weight Fast but Safe. Photo by Pinterest

To begin with, Cynthia Sass, MPH, RD, believes that losing weight fast is not the healthiest approach. This method usually backfires and you end up gaining the weight back plus more. Also, the weight lost is mostly water weight and not body fat.

When you can see instant results, I understand that can boost your motivation and confidence. However, weight loss is a lifestyle and you must keep pressing on even you if do not see results right away. Long-term weight loss is the main goal and also the best way to achieve long-term weight-loss results according to Sass.

What research says about fast weight loss

Some research shows that the rate of the weight loss does not necessarily affect results down the road.

One study, published in the journal The Lancet Diabetes & Endocrinology, studied over 200 men and women with high BMIs. During the first phase, people were put in a 12-week rapid weight plan or a 36-week gradual weight loss plan. Both programs were meant to reduce weight by 15%. At the end of one study, both subjects in the two different groups regained most of their lost weight.

While this not good news for weight management, the results show that the rate of the weight did not affect the proportion of weight regained. In other words, the belief that weight lost fast is regained fast is not true. However, to keep the weight off, you must make long term changes.

Avoid these foods

Your diet plays an important part in your weight loss and avoiding certain foods can help you out a lot. For instance, try to avoid processed foods, fast foods, sugary drinks and refined foods. Also try to stay away from foods high in sodium like frozen foods and can goods.

Eat these foods

On the other hand, foods such as lean meats, fruits and vegetables and raw foods are what you need to include in your diet. These foods are nutrient-rich and contain less fat. Foods like whole grains that are high in fiber help suppress your appetite and aid in weight loss. You can also include Antioxidants Nutrition Bars in your diet. It can serve as energy bars when you’re having your daily exercise.

What to drink

You do not have to give up your coffee but using naturally sweeteners like milk or honey are good replacements. After that, consider drinking water, up to 64 ounces per day if possible. If you are like me and don’t like drinking water, add some flavor to make it sweeter.

If you drink alcohol, try to limit it. Alcohol is an appetite stimulant and can cause overeating if you consume too much.

How to lose weight fast but safe bottom line

Throughout the years of working with clients one-on-one, Sass has seen it all from detoxes and cleanses, to countless quickie diets. She has also witnessed many weight-loss patterns and which ones tend to stick around or play out. Always remember, extreme methods do not lead to better results and if you want to keep the pounds off, find a weight loss plan you can stick to long-term.

Source: Sass, Cynthia MPH, RD. “How to Lose Weight Fast, but in the Safest Way Possible” www.health.com November 26, 2020