How to lose weight fast but without compromising health?
Well, you need to remember a couple of things to lose weight steadily.
Most of us deal with weight loss problem at some point of their lives. May it be sedentary lifestyle, hectic job, stress, pregnancy, we struggle to find a routine that works.
I have had friends who hit the gym everyday and practically lives on salads but have no luck losing weight.
So, What went wrong?
Many of us especially teenagers use crash diets and literally starve themselves which is definitely not a good practice. Starving forces your body into a storage/ recovery mode. It also increases food craving which is definitely not a good thing.
Eventually when you lose weight, it’s the muscle mass you lose and not that stubborn fat.
These kind of dieting is not healthy for your body, it leads to less stamina, immunity and a long list of other health issues over time. Here is what I learned from my weight loss journey.
If you lose weight too fast, you lose more muscle than when you shed excess weight slowly. Unhealthy weight loss leads to ageing skin too.
- Exercises whether it is cardio or strength training are not supposed to make you feel exhausted.
- If you feel so, check your diet and calorie intake.
- Have pre workout foods like banana half an hour before your workout
- Have a post workout meal like whey protein shake right after your work out
- Make sure to have enough proteins and fluids
- Make sure you have had 1 litre of water half an hour before working out
- Do not overdo workouts.
- Take rest days in between to recover. Don’t be too hard on yourself.
- Finally, Motivate yourself with anything you like maybe a dress, a poster, surprising friends with new look. It could be anything. You can do it.
There are many workout DVD’s available in the market like,
- Walk away the pounds by Leslie Sansone
- Jillian Michael’s 30 day shred,
- Shaun T’s Insanity
You can choose whichever workout that suits you depending on your stamina and overall health.
Most of them follow a calendar. They are guaranteed to show results as long as you don’t cheat.
What I recommend:
1. Determine the calories you need with the help of online calorie calculators. This is important.
The result looks something like below.
Now you have determined how many calories you need.
2. Check your diet and google the total calories that you are having now. Make a doable diet.
3. Make use of free workout videos on YouTube.
Make sure to start slow with a low impact cardio workout. As your body gets used to workouts, switch to a routine that challenges you.
These coaches also do an amazing job at motivating you.
4.Understand how much you are burning in each workout.
5.Find delicious diet food recipes and No cooking Ready To Eat recipes on YouTube. Make the most out of it.
6. Do Not Skip The Below.
- Include a warm up and cool down routine before and after your workout
- Have pre workout meal and a post workout meal.
7. Being lazy and feeling tired are two different things. Figure it out and motivate yourself.
How Much Does A 70 kg person Burns In 30 Minutes:
- Running 7.5 miles per hour burn 465 calories
- Playing competitive badminton loses up to 238K
- Cycling at 12-14 miles per hour Burns 280 calories
- Jumping jacks 290 K
- Running 12 min per mile 280 k
- Indoor stationary bike, Vigorous pedaling 438 calories
There are bike workouts available on YouTube that are really helpful.
Find delicious diet food recipes and No cooking Ready To Eat recipes on YouTube. Make the most out of it.
Do not skip pre workout meals and post workout meals at any cost. Your body needs it during workouts and to recover fast.
If you are 90 kg and doing a workout that elevates your heart rate for 15-30 minutes with a moderately active lifestyle, you need to take around 1940 calories a day and 2.5-3 litres of water.
Less than that and you may not see any weight loss. You may end up feeling tired and with no energy. There might be cravings and weight gain too.
Do Not Starve Yourself
There are various apps on your phone that help you record your diet. You may also use google the calorie of each food.
What Do We Do When Weight Loss Reaches A Plateau?
When your weight loss journey reaches a point when you are no longer losing weight even when you are working out, Take a break.
Break the routine that your body is used to.
Have your favourite meal and relax for about a week. Go for walking, hiking or yoga rather than HIIT workouts or weight training.
After a week, Start your workouts again. You will definitely see results.
If you still do not lose weight, probably you may have already reached your healthy weight.
Did you know?
A hour of Power yoga burns up to 650+ calories.
Include Strength training along with cardio
Because Strength training burns calories even after you are done with your workout. 🙂
People often have misconceptions about weight training. They are scared about becoming bulk which doesn’t happen when you are not on testosterone and steroids.
Women’s bodies don’t have enough testosterone on its own to make us bulk. So do not lead these misconceptions stop you.
Strength training increases bone density, builds a stronger heart, reduces your resting blood pressure, improves blood flow, halts muscle loss, helps control blood sugar, improves cholesterol levels, and improves your balance and coordination.
Do a strength workout 2 times per week, leaving at least a day’s rest in between.
You can do Yoga, Pilates, Aerobics, Zumba dancing or just Walking/Hiking as cardio for rest of the three days.
Protein diet Instead of High Carbs:
If you are not sure, depend on Whey protein powder for your daily protein. You can mix it with skimmed milk or just water. One scoop of whey protein has around 30 grams of protein.
You can also have egg whites , chicken breast , chickpeas and peanuts alternatively. Pumpkin seeds taste good too. Soya Nuggets also have protein in them.
Eating more protein may help suppress your Appetite for hours after eating. A high-protein diet for weight loss should provide about 1.2–1.6 grams per kilogram.
For the 68-kg person, this provides a broad range of about 80–110 grams of protein daily, depending on calorie intake.
Use calorie calculators on the internet to get your daily calorie intake. Stick to that and adjust calories on your rest day.
You cannot starve and workout at the same time.
As all of you know processed white sugar adds inches to your waist. It’s said to cause cancer and even causes the insulin level to spike which is not good for your body.
I really like having green tea with honey, lemon. Of course that the only sweet thing in my diet, I really take my time savouring it.
If you really have a sweet tooth, then at least switch to palm sugar or brown sugar.
Be aware of hidden sugars like those in sauces,jam,soft drinks.
Even when you have lost weight, it is advised not to take more than five teaspoons of sugar a day.
Healthy Meals For Six Day And A Cheat Meal On The Seventh
We have to accept that unhealthy meals are delicious.
Cheat meals doesn’t mean having a 2000 calorie lunch.
You can enjoy a slice of pizza if you crave for it. Everything is fine if taken in moderation.
It is fine to have unhealthy meals once in a while because at the end of the day it is the calories that count.
There was a hamburger diet that was famous once.
Sleep Well And Reduce Stress:
If you don’t sleep well you won’t have the energy to exercise or even do daily activities. You will feel tired and sluggish and will find yourself yawning more often.
Sleep at a fixed time or at least before twelve midnight. You can use guided meditation or ASMR meditation or music to fall asleep.
If you have sleeping problems give yoga a chance.
Do not bring home your work.
Studies, exams, love life, toxic coworkers, financial troubles all cause stress and makes your hormones go wary. Naturally it leads to health issues from minor hai rfall to diabetes and high blood pressure.
Healthy weight loss is when you lose around 150gm everyday depending on your calorie intake. There are many calorie calculators available online, use that and a heart rate monitor to note your calorie burn.
You should take a minimum of 2000 calories per day to maintain, and 1500 calories to lose 450gm of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.
Less than this and your body will go into starvation/recovery mode and you will not see much progress or worse, you will lose muscle mass while you should be burning fat.
How are Your feeling After A workout?
Are you really tired, sleepy and yawning all the time? Then you are not doing it right. 🙁
Yes, you will feel your muscles burn when you work out and beginners will be sore all over for 2-3 days. But that is different from feeling like you have no energy left.
Workouts make you energised, happy and healthy.
If not, you may probably be over doing workouts or having a low calorie diet than your body requires.
If you are 63 kg /137 pounds and doing a workout that elevates your heart rate for 15-30 minutes, you need to take around 1650 calories a day and 2.5-3 litres of water.
Focus on strength training
Do not exhaust yourself with excessive cardio
Do a proper warm up and stretching to avoid risks
Have a proper pre-workout and post workout meal
Go for a high protein diet
Take supplements if needed ( fish oil, multivitamins, fat burner, fiber powder)
Hydrate yourself properly before workout.
Have a small cheat meal once in a week if needed.
Get a good nights sleep, let your body recover.
Enjoy each day and live positively.