Weight loss
is a subject of interest in the contemporary world due to the epidemic proportions
of the nutritional disorder termed obesity. Obesity is mainly caused by
consumption of more calories than the body needs. Thus, the most common advice
given to a person who wants to lose weight is that he/she should exercise more
in order to burn more calories, and, that he/she should consume fewer calories.
There are a number of ways of losing weight fast as explained below.
One should consume high-calorie meals
once per week, and, during the remainder of the week, he/she should eat
low-calorie meals. This ensures that the feeling of deprivation of fatty meals
and the consequent binging is kept under control.
For those people who are addicted to
high-calorie foods, and, they don’t want to forgo them, they should consume
lots of fruits and vegetables alongside the high-calorie foods. The fruits and
vegetables contain antioxidants that protect the body from free radicals that
are formed during fat metabolism in the body.
After breakfast, one should drink ample
amounts of water instead of carbonated drinks during the day. Sugary drinks
lack nutritional value, but they do add unnecessary calories in the body.
Maintaining a food diary that records everything that one has consumed helps to
monitor the calorie intake.
Increasing the horizontal distance
(walking) and/or vertical distance (climbing stairs) that one covers each day
reduces the accumulation of calories in the body. A pedometer can be used to
monitor the distance covered.
One needs to adjust the eating habits
to cater for the consumption of fewer calories. A person can take small amounts
of meals frequently instead of the three large meals as the norm. This causes
the body to release less insulin thus stabilizing the blood sugar levels. This
ultimately reduces hunger.
Jogging for 30 minutes a day burns
enough calories from the body thus reducing the overall body weight in the
long-term. One can also find an online weight-loss partner because studies have
shown that an online weight-loss partner can help a person lose more weight
than the weight-loss partners that one meets face to face.
Colors do affect a person’s appetite.
Blue colors are appetite suppressants thus one can reduce craving for food by
serving the food on blue plates. Yellow, orange and red colors enhance appetite
and they should be avoided whenever possible.
One can monitor his/her weight by
ensuring that the wardrobe has only clothes that fit the target body size. This
is an incentive for one to maintain the appropriate body figure. One can also
downsize the dinner plates in order to consume less meal. One can serve meals
restaurant style rather than the family style, thus if one finishes the food on
the plate, he/she cannot go for a second serving.
Some people hang mirrors directly
opposite the dining table. This acts as a constant reminder that one is trying
to lose weight thus limiting the consumption of food.
Increase the proportion of water-rich
vegetables in the meals. One can also consume vegetables in order to bulk up
the meals.
Drink less carbonated drinks or consume
less fatty foods per day. Brown rice and whole grain breads can substitute
white foods, for example, white rice and white flour. Drink ordinary coffee
instead of the fancy coffee provided in coffee cafes. The fancy coffee contains
sugary syrups, whipped cream and excess sugar that are detrimental to one’s
health. When preparing for breakfast, use non-powdered milk. Also, for the five
days of the week, one should consume cereals during breakfast.
A person should remove a third of the
amount of meal served and consume the remaining two-thirds. This is because
most meals served nowadays are in excess of the required amounts. It is
recommended that one should eat almost all the meals at home instead of
restaurants as this reduces the amount of caloric intake. One should also
prefer prepared foods with lower calorie levels than those with higher caloric
content. Eating slowly in tranquility is highly recommended as it allows the
brain to timely inform the person when he/she is satisfied.
A person should identify other ways of
relieving stress or anxiety other than binge eating. More importantly, a person
trying to lose weight should have a positive outlook and appreciate the
achievements of weight loss rather than worry over weight increase. One should
identify the point of preference for their diets as this helps to lessen
cravings for junk foods.
Use spicy flavorings such as salsa and
hot sauce which stimulate the digestive system instead of butter or margarines.
It is recommended that one eats fruits instead of drinking fruit juices. One
can also consume equal amounts of grains and vegetables during dinner.
Pacing about the office or home
exercises the body. Also, washing any material thoroughly once per week helps
to exercise the muscles. One is also encouraged to have active social outings.
When ordering for food, always order
the smallest portion of that food. One can also substitute regular milk by
skimmed milk. Before dinner, one can take a walk as this reduces the appetite.
Dieticians recommend taking nuts instead of sugary snacks as this reduces the
calorie intake. If one buys prepared dinners, it is recommended that he/she
buys pre-portioned dinners. Eating cold dinners reduce the amount of meal
consumed. It is not advisable to eat with a large crowd as one ends up
consuming more food.
One should reduce the duration that
he/she spends watching television, and, instead use that time to do simple
aerobic exercises. It is recommended that a person consumes most of the
calories before noon so that they are burned during the rest of the day. Avoid
late evening eating. One can sniff certain foodstuffs such as peppermint,
bananas or apples when hungry. Sniffing tricks the brain into thinking that one
is actually eating the foodstuff. To limit wine intake, always order wine in a
glass. Always shop for nutritious foodstuffs. Brush the teeth after every meal
as this informs the mind that meal time is over. Finally, always consume
low-fat yoghurt.
The above 50 ways of losing weight can
be easily applied within both closed and open environments.
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