Losing weight is probably one of the hardest objectives that a lot of people around the world try to achieve. However, most of us are not successful at it only because of a lack of awareness of the right practices. One common mistake most people make is not being aware of their body type and what it needs. Many of us don’t know that how to lose weight fast, naturally and permanently or try to look for shortcuts to lose weight. Mindlessly trying to exercise or trying random diets, in order to lose weight, seldom yields results.
You need to discipline yourself with the right diet and exercise regimen in order to lose a considerable amount of weight. Here, we will take you through a step by step plan towards fitness or how to lose weight fast naturally and permanently and make sure you’re in the right direction.
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20 Tips On How To Lose Weight Fast Naturally And Permanently
Okay, let’s accept it, losing weight is not really easy, there’s no genie coming out of a bottle to give you a lean body or a magic potion to trim the flab at your waist. But it’s not that hard either once you put your mind to it. Here are a few tips to help you out to lose weight naturally.
1. Understand That There Are No Short-Cuts!
Everyone wants to lose weight yesterday. There are several fake and misleading brands, people and even (unfortunately) ‘experts’ out there who will claim to cure you of your weight within days and weeks. Also some several diets claim to help you lose weight within x days.
But remember, if you want to lose in a healthy and natural way then only a good diet, proper exercise and something natural will help you along the way is what you need.
Of course with these fad diets, crash diets, fake products and due to starving, you will lose weight. But it’s going to come back. And when it does, it’s going to be twice as hard to get rid of. This is because our bodies aren’t programmed to naturally losing weight that quickly. Any unnatural means applied would result in a rebound effect that puts your internal organs at a huge risk due to extreme stress.
So make a choice- easy and dangerous or difficult but permanent? Read on only if you’ve made that choice.
2. Calculate Your BMI
The first thing you should do after you decide to lose weight naturally and permanently is to calculate your BMI. This needs to be done before you start planning your diet and your exercise regimen.
The BMI or Body Mass Index is a measure of body fat to indicate how overweight or underweight you are. All you need to calculate your BMI is your weight and height. The BMI number can then be compared with a standard scale to assess how much weight you need to lose.
What is a good BMI?
Here are ranges of BMI and corresponding body details for adults as per the WHO (World Health Organization)
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
Once you know your current BMI – you can set a weight goal by taking a BMI target in the normal range.
3. Drink Lots Of Water
Many people forget the most important aspect of living and eating healthier which is to stay hydrated. You should consume lots of water during the day in order to meet your daily requirements as well as to aid weight loss.
Water has no calories but it does fill your stomach. That is why it is recommended that you drink a full glass of water before every meal. This prevents overeating and allows you to cut down your food intake without compromising with the satiation of your hunger. This, of course, is only one benefit of drinking water apart from everything that it does for your skin and bodily vitals.
4. Know What To Eat
To lose weight naturally, you will have to choose a diet plan that supports your body type. The food intake in such a plan should be according to your weight but the choices are based on the nutritional value of diet foods that you eat for weight loss. You can read more about food items that help in weight loss here.
Ideally we would recommend you to speak with a nutritionist to get help with this.
A nutritionist will understand your lifestyle, daily habits and the nature of your work to give you a diet that is both practical and effective. Nutritionists will construct a diet plan where you consume food frequently but in lesser quantities. The diet plan may consist of several things you can make in your kitchen and some supplements that help you in a natural and safe way, much like a doctor prescribes medicines along with a care routine.
5. Consume Watery Fruits
Dry forms of food that are high in calories make our body retain water and, in turn, cause bloating. Even if you have them in small proportions, you need to balance out with watery fruits. These are low in calories and add the right level of hydration you need.
Fruits like watermelon add fiber along with water to your body. It fills your stomach faster and is good for the digestive tract. Simply replace one meal with watery fruits as they make the perfect post-breakfast snack.
6. Cut Down Your Sugar Intake
The solution to lose weight fast naturally and permanently gets simpler when you avoid sugar completely. Our bodies absorb refined sugar rapidly and that harms us as we grow older. From weight gain to diabetes, sugar causes some of the worst possible health conditions.
Food products like soft drinks and candies have a high sugar content which is bad for health and can also derail your entire diet plan. Cutting down on sugar content can show you visible results in no time.
If you don’t find time to cook foods that are healthy, you can also switch to healthy, natural and sugar free foods items that can be taken as snacks and can be prepared instantly at your workplace itself.
7. Check Body Fat
You need to assess how much fat is present in your body apart from muscle and bone mass. This will allow you to plan your diet accordingly. You can even assess which parts of your body contain the most amount of fat so that you can shape your exercise routine to target those areas.
As a general rule, if you are trying to lose weight then you should cut down your fat intake. You can visit one of the automated machines present in most modern hospitals these days in order to check your body fat.
A fat free diet that is rich in proteins is ideal in shaping and toning your body, as you lose fat. Adding a fat-free strawberry milkshake, can help serve this purpose.
8. Plan Workouts
Your workout plan has to be in accordance with your weight loss requirement. It shouldn’t be too less that doesn’t show an impact and it shouldn’t be extreme to hurt you. You need to calculate your BMI and assess your body fat before you start working out. Also you have to set up a daily exercise routine in line with your body fat percentage in order to lose weight fast naturally and permanently.
You should fix the time of your workouts to give the body sufficient time to deal with the wear and tear. Also you should perform sustainable exercise every day rather than overexerting yourself in an attempt to quickly lose weight.
One of the top Indian home remedies to lose weight naturally includes yoga and morning habits. If you can’t hit the gym, try home workouts like yoga and some best morning habits that will help you lose weight. It will make you more flexible and improve mindfulness too.
9. Indian Home Remedies To Lose Weight
India with its rich cultural history has a lot of weight loss techniques engraved in its society. You can opt for using such home remedies to lose weight. These home remedies boost your metabolism and help you reduce your fat intake.
Substances like Kokam, Ajwain and Methi have been widely endorsed to aid in losing weight. If most of your fat is deposited around your belly then consume Jeera water every morning for fast results. Komam which contains garcinia cambojia is also known to help reduce belly fat, block fat from being absorbed from your diet and burn fat. You can also simply buy a Slimming soup that contains Garcinia Cambogia to enhance your weight loss diet.
Also one can have bitter gourd juice as it is a great detox option that aids weight loss. Turmeric milk also helps burn fat, make our bones stronger, and increase immunity. You can incorporate any such home remedy in your diet plan to have better food habits and get quick results to lose weight fast naturally and permanently.
Soups are a power-packed nutrition source that provides a host of micronutrients. They have the potential for replacing whole meals and they end up yielding lesser calories. Soups allow you to satiate your hunger without compromising with the taste or your diet plan.
You can have light vegetable soups in between meals as a healthy snack. If you are looking for meal replacements then choosing soups is a good option. If your busy schedule doesn’t give you enough time to prepare soups yourself, you can just buy the natural, instant soups that are actually health supplements and are quick & easy to make. A natural fat burner soup is a great and safe way to help with your weight loss target
Even people with the highest levels of self-control succumb to hunger pangs. You need to understand that this is completely normal and you can use it to your advantage if you consume the right kind of food products.
For example, healthy shakes are better than having a bowl full of rice. These shakes can be protein shakes taken after exercise or sugar-free milkshakes that full your stomach like a big meal.
You can also add a good fat-free milkshake to your diet to help you achieve your weight loss goals in a better way. Also try out tasty fat burning shakes for weight loss and fat free milkshakes to avoid those extra calories and give your body the right boost.
12. Don’t Starve Yourself
Skipping meals or trying to cut down on food will be detrimental to your goal especially when you exercise. You may think that skipping meals is good since you won’t be consuming any calories but you will most definitely end up consuming excess calories in the next meal.
Moreover, if you skip meals, your body will believe that you are undergoing starvation. It will, in turn, try to store more calories later as fat. The key is to eat less but more frequently. Break four meals into six and keep nibbling on healthy snacks every two hours. Keep dry fruits handy and avoid wafers and chips.
You can also practice having solid food only eat at designated timings in the day. And then replacing a few meals with only liquids like milkshakes or soups. You can even consume a protipep protein powder in order to cut down your carbohydrate and fat intake.
Intermittent fasting, however, requires a great deal of self-discipline to be put into action. People who are frequent with gastric issues should avoid this type of diet. You should also take help from a nutritionist who supports this kind of weight loss plan and allows you to opt for it.
13. Avoid Alcohol
Consuming alcohol has become completely normalized in today’s culture. You may be pressured into consuming alcohol by your friends or at social settings. If your aim is to lose weight fast naturally and permanently then you need to give up on alcohol altogether. Alcohol only provides empty calories without providing any nutrition. Moreover, consuming alcohol will completely throw your system off balance thus ruining your daily schedule. Alcohol disturbs the calorific balance of your body and ruins the progress so far.
14. Check The Source Of Your Calories
You may think that ruthlessly cutting down your calories will help you lose weight but that isn’t true. You need to assess the source of your calories before cutting down on your intake.
Calculate how many carbohydrates, fats and proteins you are consuming and then assess which of these three is the source of excess calories. Subsequently, you have to cut down on only that calorie source.
Our body needs certain quantities of each type of nutrient and ruthlessly cutting down on just one type can show adverse effects. You should cut down on carbs and fats, but you need other nutrients in the right proportion.
You will see a lot of advertisements claiming that certain tablets can promote weight loss or metabolism. Most of these advertisements are false and they make fake claims.
There are no shortcuts to losing weight and no tablets, oils or ointments that can end up reducing your weight. Your self-discipline and determination is the first step to lose weight.
You need to draw up a plan stating how much weight you intend to lose in how many days. You then need to diligently follow the diet and exercise plan that you come up with in line with your goal.
16. Increase Protein Intake
If you are trying to lose weight fast naturally and permanently, then you should opt to increase protein intake. For energy, proteins get the least priority. They are used only after carbohydrates and fats have been exhausted.
Hence, increasing your protein intake will keep your hunger satiated while helping your body repair wear and tear. You can choose to consume more amounts of natural sources of proteins like meat or you can opt for protein powders and supplements like Souprotin – a high protein soup that completes your protein requirement.
17. Eat Healthy Snacks
You will always be tempted to consume some food or snacks in between meals. This is a normal human tendency and it can be managed effectively. Try to choose healthy snacking options like fresh fruits and vegetables.
If you absolutely have to consume other snacks then opt for roasted snacks over fried ones. Avoid junk food like chips or manufactured biscuits. Always prefer freshly cooked food over industrially manufactured food products. Maybe opt for a bowl of fresh fruits or dry fruits instead of fried snacks.
18. Cheat Days
Cheat days are an important part of a diet plan. Many of you may think that it makes you drift away from a routine, but not indulging once a while gets boring.
You can eat anything you want on cheat days or just keep one specific cheat meal. It can be a Sunday brunch that satisfies your tastebuds.
19. Pay Attention To The Nutritional Labels
No matter how much you try, it is impossible to escape manufactured food in today’s world. Even if you purchase fresh fruits and vegetables, you’d have to add things like oats and granola that are processed.
Even though many of such processed foods are healthy, you need to check the nutritional labels. Find out how many calories and fats the product contains. Also, check the serving size written on the label.
20. Track Your Journey
Losing weight can be a long and tedious process. This is often accompanied by frustration and cravings. Hence it is important to track your weight loss journey. The journey makes you appreciate and acknowledge how far you’ve come.
Every time you feel like giving up, look at the progress you made and think about all the times you wanted to give up but you didn’t. It will help you look forward to the journey and brush away the momentary setbacks.
How To Lose Weight After Pregnancy
Women who are fitness conscious might want to jump back into diet and weight loss right after pregnancy. However, they must realize the care and nurturing that both the baby and the mother needs during the first 6 to 12 months after delivery.
You need to give yourself 6 months of rest, at least when the heavy workout is in concern. But you can shift to a good diet to not put on some more weight. If you’re planning to get back into a proper exercise and diet routine, wait for at least six months before you do so. Since your baby will be only surviving on breast milk during this time, you cannot do anything that pressurizes your body.
- You shouldn’t skip meals or forget to eat. Your body needs a lot of nutrition to face the new challenges of motherhood.
- Break the regular 3-4 meals into 5-6 meals so that you’re always munching something healthy.
- Make sure you have a hearty breakfast that includes lots of fiber and drink lots of water as and when you can.
- Do mild yoga asanas in the morning and make sure it doesn’t hurt the surgery.
- Add lots of low-fat dairy products to your diet.
- Don’t add food like juices, fluids, sodas, and fried food that makes your body unhealthy. It not only reverses the weight loss process but is bad for your baby if you’re still breastfeeding.
- Add boiled and baked food to your diet and keep away from oily food as much as you can.
If you’re facing a problem to revamp your diet charge post-pregnancy, you can consult a nutritionist. Since women have a larger appetite during pregnancy, it takes time to get back to the normal calorie count. Take help and suggestions from an expert to know exactly what to do and what not to. Also, ask the expert about what kind of exercises they suggest or how soon you can hit the gym.
If you’re still wondering what is the best way to lose weight fast naturally and permanently, the answer is your determination! Fitness is a choice and it reflects in every action you take. From the time you go to bed, to the time you exercise, the food you eat, and the clothes you wear, everything determines your health.
If your target is to get fitter, you will be more focused and look into the brighter side of your body transformation. Don’t just focus on weight loss as maintaining weight is a regular task. Aim to get fitter and everything else will follow.
Prakash M Rao is a clinical biochemist from Institute of Science Mumbai who also is an MBA in Marketing was an Associate Editor of the magazine “ Foods & Drinks” and CEO of NutraSphere currently handles a variety of consultancy assignments in foods, pharmaceuticals & cosmetics as a CEO of a multi-faceted company Zantech.