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How To Lose Weight Faster: The 5 Rules

Personal Trainers in Johannesburg, Pretoria and Cape Town - HOW TO LOSE WEIGHT FASTER: THE 5 RULES

Follow these five simple steps to kickstart your weight loss!

  1. Eat a high protein breakfast to help reduce cravings and calorie intake throughout the day. “Try boiled eggs, a protein shake, or a tuna quiche,” says BodyBack head personal trainer Loren Hutton.

  2. Cut out sugary drinks. Considering there are around 10 teaspoons of sugar in every can, you can see why it pays to cut them out!

  3. Eat whole foods. Simply put, whole foods are foods that aren’t processed at all. “Whole foods are better for your health, more satiating, and you’re less likely to binge on them.”

  4. Get enough quality sleep. Poor sleep is associated with increased oxidative stress, glucose intolerance, and insulin resistance, which all contribute to weight gain.

  5. Eat slowly. After you eat, your gut suppresses the hormone ghrelin, responsible for controlling hunger, and releases “fullness” hormones. It takes 20 minutes for your brain to receive these signals, so take your time and eat slowly.


How to naturally lose weight fast!

1. Trying intermittent fasting

Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.

Some have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals.

The most common intermittent fasting methods include the following:

● Alternate day fasting (ADF): Fast every other day and eat normally on non-fasting days. The modified version involves eating just 25–30 percent of the body’s energy needs on fasting days.

●  The 5:2 diet: fast for 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 from 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. It is best to adopt a healthy eating pattern on non-fasting days and to avoid overeating.


2.Tracing your diet and exercise

If someone wants to lose weight, they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.

Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year. Of these, apps for diet, physical activity, and weight loss were among the most popular. This is not without reason, as tracking physical activity and weight loss progress on-the-go can be an effective way of managing weight.

One study found that consistent tracking of physical activity helped with weight loss. Meanwhile, a review study found a positive correlation. Weight loss and the frequency of monitoring food intake and exercise are closely related. Even a device as simple as a pedometer can be a useful weight-loss tool.


3. Eating mindfully

Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weight.

Most people lead busy lives, and they often tend to eat quickly on the run, in the car, while working at their desks, and while watching TV. As a result, many people are barely aware of 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 savour the food. This technique helps with weight loss as it gives a person’s brain enough time to recognise the signals that they are full, which can help to prevent overeating.

●  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 can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin. Young adults have also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours. Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.


5. Cutting back on sugar and refined carbohydrates

The Western diet is increasingly high in added sugar, and this has definite links to obesity, even when the sugar occurs in beverages rather than food. Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta. These foods are quick to digest, and they convert to glucose rapidly.

Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain. Where possible, people should swap processed and sugary foods for more healthy 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 describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading 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

One emerging area of research is focusing on the role of bacteria in the gut in weight management. The human gut hosts a vast number and variety of microorganisms, including around 37 trillion bacteria. Every individual has different varieties and amounts of bacteria in their gut. Some types can increase the amount of energy that the person harvests from food, leading to 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 increased fiber uptake and a more diverse diet. 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, artichokes, onions, garlic, asparagus, leeks, bananas, and avocado. It is also in grains, such as oats and barley.


8. Getting a good night’s sleep

Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with an increased incidence of obesity. There are several reasons for this. Insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol. How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.


9. Managing your stress levels

Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the body’s fight or flight response. However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more. Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of fuel, which is carbohydrates.

Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat. 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.

Get in touch with BodyBack’s expert fitness trainers for the best advice on your workouts, fitness goals, and diet plan. Start your transformation and get in touch with BodyBack’s mobile personal trainers today!

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