How can I lose weight?
Are you struggling to lose weight? More and more Australian’s are having the same problem as you, and why is this? We live in a wonderful age, where bad diseases and poor living standards are almost unheard of, especially in a prosperous country like Australia.
So why are the majority of Australians really having trouble losing weight?
One answer may be with the abundance of food we now have on offer to us, at very cheap prices. Therefore, people are likely to eat much more than they used to, simply because they can.
Humans have spent most of their evolution starving and it’s only been in the modern age that this is simply not the case anymore. So when a species evolves struggling to eat enough food and then there is a ton of cheap food everywhere, what do you think will happen? Yes, we will all stock up and eat it.
It’s not coincidence that high fat, high sugar foods are so appealing. It’s hard wired into us to find them exactly that way!
High fat and high sugar foods were prized in primitive cultures as they may make the difference between making it through the next Winter or simply starving to death.
Another answer may be with all the awesome technology now we are burning fewer calories as a result. Manual labor has decreased considerably for most people in the last 50 years and this doesn’t help to burn off all those extra calories we are eating.
These two very important factors are the main reasons why many Aussies are saying,
[quote style=”boxed”]I need to lose weight[/quote]
So what can be done? What can answer the oh so common plea of “HELP ME lose weight” – what is the answer to team weight loss Australia
In this article we will go over exactly that, what can be done to help you, your family and your friends, slim down and become a healthier, happier person.
The Basics: How to lose weight
As we discussed previously the main cause of being overweight in modern society is that:
• We eat too much!
• We move too little!
Using that logic the solution would obviously be:
• Eat Less!
• Move More!
Wow how straightforward is that (here’s a little funny video which although obvious makes a great point)
What a lot of people struggle with though, is what exactly to eat. What diet is the best way to lose weight? Simply eating less calories isn’t always enough.
Imagine just eating McDonald’s, but only enough to be a little under your maintenance caloric level – would this loosing weight? Well yes it may do that but you might lose more muscle rather than fat.
Muscle tissue burns calories, but fat tissue doesn’t, so ideally you want to increase the fat burning and decrease the muscle wastage when dieting.
Make sure it’s healthy weight loss
Sure it’ll work for a while, but you cannot sustain a healthy lifestyle on cabbage or fat loss supplements alone and I’m sure your partner wouldn’t be too appreciative of it either!
The cabbage soup diet worked (albeit only as long as you could stand it) and it did so by drastically reducing calories, but when you apply a great shock to your body by doing this, it usually responds in an equally countering way – by slowing your metabolism.
This means your body will be effective using less calories each usually resulting in you feeling tired, irritable and sometimes downright depressed.
The best weight loss diet is when your calories are slightly (100-200 calories) below what you require maintaining your body weight. This is easy worked out by using the following guide:
BMR = Basal Metabolic Rate
This is the amount of calories your body needs to maintain your body weight.
Here’s how to calculate it:
Men: BMR = 66 + (13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )
Women: BMR = 655 + (9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )
For example if you were a 35-year-old women who weighs 78kgs and is 170cms tall you would work out your BMR in the following way:
655 + (9.6 x 78 ) + ( 1.8 x 170 ) – ( 4.7 x 35 ) = BMR
655 + 748.8 + 306 – 164.5 = 1545.3 calories per day.
And by subtracting the 200 calories from that calculation you will get approx. 1350 calories a day to reduce body weight.
With this figure in mind you will now be able to customise a diet that suits your calorific needs for each day.
[quote style=”boxed”]Your body can do anything…It’s your brain you have to convince[/quote]
What is the best weight loss program?
There are many weight loss programs so we will list a few of them to get you thinking about what suits you best.
Low Fat Diets:
By reducing your fat intake you intake of calories is greatly reduced, this in itself can be very helpful in reducing body weight.
Some people may eat too many high sugar foods and these foods are quite often very low fat, but just because a food is low in fat doesn’t necessarily mean it is low in sugar. High sugar foods are also very easy to eat too much of them.
Examples of low fat diets are: the Pritikin diet, Volumetrics and DASH diets.
Low Carbohydrate Diets:
Low carb diets are usually high in protein, which can help increase lean muscle tissue.
Low carb diets can lower insulin in the body, which makes people more efficient at burning body fat.
Since carbohydrates are the brains number one choice in fuel until a person has become used to low carbs they may feel a little foggy minded and have decreased ability to concentrate.
Examples of low carb diets are: the paleo diet, the south beach diet, and the Atkins diet.
Before deciding which type of lower calorie diet suits you best make sure you adhere to these weight loss tips as they may help you lose the extra fat.
- Make sure your getting enough sleep. Sleep deprivation can really slow your metabolism, which in turn makes you crave higher calorie sugary snacks to perk you up the next day. You should aim for 6-8 hours of quality sleep a night to ensure your body produces adequate leptin, the hormone responsible for telling your body to stop eating.
- Make sure your not sitting down too much during the day. If you work an office job it’s very important to sit slumped in front of the screen all day, get up regular and go for a walk, use the stairs and stretch.
- Make sure you cook your meals. Maybe you are time poor and don’t cook enough so you eat takeaway. Although a takeaway salad may seem the healthy option most are full of extra calories that you wouldn’t get it you cooked at home. One way of getting more home cooked goodness into your body is to cook more than one serving of a meal at a time then freeze the remaining meals so you always have a spare in the freezer.
- Make sure your eating enough “good” fat. Sounds weird right? you want to lose fat but you are told to eat fat! Well as strange as it sounds some fats are vital to keep your body running properly and without them you may be missing out – think more olive oil, macadamias and avocados.
- Make sure you stay away from anything touted as “no artificial flavours” or “high in calcium” or “low fat – big flavour” these products are usually very high in sugar and not as filling as they sound.
Weight Loss for Men
Men are often known for there strength and rippling muscles, but the fact is more men are obese than women and in the modern world the number is getting higher and higher, especially in Australia.
So what took the once taunt and terrific men of Greek statue proportion to the chubby Santa’s of today?
Sadly the same things we have mentioned before – more high fat, high sugar foods and much less physical activity.
The best ways to lose weight for men are eating a proper calorie controlled high quality food diet mixed with an exercise program.
The exercise program should contain stretching, some form of cardio like walking and weight training / resistance exercise. Unlike women men have a lot more muscle. Muscle burns calories so the more muscle you have the more potential for burning calories you are capable of.
Weight training can be a wonderful way for men to build more muscle and in increase their BMR (Basal Metabolic Rate) this in turn burns far more calories than not weight training.
The very fact that men have more muscle mass and higher testosterone than women is the sole reason guys tend to lose weight much quicker than women, but don’t worry girls it’s not all bad news for you.
Weight Loss For Women
In today’s society there is far more pressure for women not to be overweight than men and although this quite unfair, as being unhealthy is bad for either of the sexes, women tend to have lower rates of obesity.
Women naturally have higher levels of body fat than men and because of this quite often they don’t need as higher level of weightloss to look and feel healthier.
Much like the boys eating fewer calories, walking and some weight training can work wonders for the average overweight lady. If you are afraid of being to masculine from weight training, don’t be!
Men produce over 100 times more testosterone than men and that is the hormone primarily associated with looking masculine. Instead weight training can have you burning far more calories as well getting toned and firm at the same time.
Want to lose weight fast? Well how fast is too fast?
We all want to lose weight, and lose weight fast, but how do we do this and manage it so that we don’t put our health at risk.
Many of us try to lose weight for a special occasion, such as a party or a wedding, and whilst it is a great excuse to whip ourselves into shape, you have to be careful and know the boundaries and limitations.
There are many options to lose weight – follow a strict fitness and exercise regime, watch what you eat and focus on more healthily options, follow a suggested diet or take supplements and pills. Then we have to ask ourselves, “which of these will work more quickly?”.
If you want to lose weight quickly then one of the best things you can do is focus on your diet and fitness. With regards to diet, it is a case of drinking water as your drink of choice.
You should also steer clear of carbs, like white bread, rice and pasta, and also eliminate sugars. The foods that you should be focusing on are lean meats, vegetables and select fruit.
When it comes to exercise, the best thing you can do in approximately 30 minutes of cardio each day, whether than be brisk walking or working out on an exercise bike or treadmill.
It is said that a recommended weight range to lose in a week would be 0.5 – 1.5 kilograms, this is obviously dependent on what size you are to begin with. If you are losing above this, you should slow down or take on a different approach.
You should also take into account your body mass index (BMI). Ideally, this should in-between 18.5 – 24.9 to be considered in the healthy bracket.
It’s not rocket science – losing weight fast has never been simpler! The math’s is, in order to lose weight, you must burn off more calories that you consume.
So now when you ask the question and the best plan of attach for you, you know how to lose weight quickly and efficiently.
Crazy Rapid Weight Loss Ideas
People tend to get a bit crazy and over the top when it comes to wanting to lose weight. They want rapid weight loss outcomes, but want to do minimal work to get there.
Some extreme weight loss measures are detailed below :-
- Fasting and starving themselves – there are actually diets that focus on this – the Starvation Diet and the Fast Diet.
- Saunas – it is said that the extreme heat and sweating in this environment can aid is losing weight. This may be the case short-term, but definitely not long term;
- Stomach stapling – speaks for itself, and is quite dangerous and expensive;
- Gastric bands – again, dangerous and expensive.
- Hypnosis for weight loss – dubious to whether it works and expensive.
Although all of the above methods will provide you with quick weight loss, most of them are considered dangerous. Most of the pose serious health risks and would not be advisable.
Extreme measures for weight loss are not going to contribute to the long term of the weight staying off. Most people will end back just where they started.
If you want fast weight loss and want to do it in an extreme way…..maybe you should reconsider and perhaps do it the harder way.
A Good diet can often result in the fastest weight loss
The quickest way to lose weight as mentioned earlier in the article is to lower calorie intake, focus on eating healthy foods and follow an exercise plan. It basically brings us back to the old saying – eat less, move more!
When you eat fresh organic fruit and vegetable and lean red meats, you are doing your body (and weight) a number of favors. By focusing on a diet rich in these foods, you could say you are following the fast weight loss diet – we promise you will see the weight fall off.
It’s amazing what eating the right things, eliminating the bad things and doing a little exercise once a day can do. The fastest weight loss diets that you could say is the closes to following this, is the Paleo Diet.
The things that taste the best are the hardest to give up, but think about your health and the adverse effects that substances like sugar and carbohydrates.
People think that you have to go without certain foods, like butter, when dieting, but as long as you watch your intake, foods like this will be fine.
The fastest weight loss can be achieve when following three simple steps. They are :-
- If you don’t have time to diet – just take the time to see what goes in your mouth;
- Based on point 1, you should never let the calories that you are consuming, be more than the calories you burn;
- Based on point 2, the calories burning, means that you are doing exercise.
So there you have it, three simple tips, that work hand in hand.
Examples of a fast weight loss diet plan
If you search the internet, ask friends or read books, you will find out that if you want to lose weight, then you should stick to a fast weight loss diet plan.
There are many plans out there and the best diets for quick weight loss are :-
|The Paleo diet||as mentioned earlier in the article. This diet is a low-carb diet. This diet will leave you feeling revitalized, fitter and more energetic. It is also a good diet to fight off a number of diseases. If you were to go on this diet, one of your meals could be two lean pork chops with steamed broccoli|
|Weight Watchers||focuses on a “points” scheme or system. Can be quite expensive, but the studies have shown that it does work. This diet is considered balanced and will give you variety. If you were to go on this diet, one of your meals could be a whole-wheat tortilla with pork, chopped tomatoes and fat-free cheese and sour cream.|
|The Raw Food Diet||eat raw foods = eat less calories. This diet is a low calorie diet, with the aim to lose weight and prolong health. The name of the diet states that all the foods are exactly that, raw. This means that they are not cooked, processed or genetically engineered or modified etc. If you were to go on this diet, one of your meals could be a number of delicious soups, like pineapple soup or ginger and beetroot soup.|
Shakes have also become a popular and easy way to achieve weight loss fast. These shakes can be easily made one of two ways – a whey protein shake (where you can buy a protein powder supplement from a health shop) or you can pop all your favorite veggies and fruit in the blender and end up with what most people call “green shakes”.
5 fast weight loss tips
We have established a number of key ways to lose weight, however, what is the fastest way to lose weight? Here are some fast weight loss tips to get you kick started for a healthy weight loss plans :-
- Keep fruit at hand – we all like to snack, but when it comes to the munchies, we often opt for a packet of chips or a chocolate bar. If you keep some fruit on hand at work and some in your fruit bowl at home, then you will be tempted to have some of that as a snack and stay away from the carbs and sugar.
- Set yourself goals and limits – if you don’t have a plan of attack, then you will go off the rails and back to your bad habits.
- Don’t have dessert – brush your teeth directly after your nightly meal and we trust you won’t want to eat again for the rest of the night.
- Avoid wine – the only liquids you should have when trying lose weight is water and protein or green shakes.
- Exercise- focus o exercising for at least 30 minutes to an hour everyday. The choice is yours as to what type of exercise, whether it be cardio, weights, running, etc.
If you follow these lose weight fast tips, you’ll be shedding the kilo’s before you know it!
How to lose weight fast
So you need to lose weight fast? By now, you should have some idea about how to go about this. We have talked about a number of ways to lose weight fast, but it is up to you which avenue you choose to go down – you have to go with what it right for you.
We have talked about the extreme measures that people go to, to drop the kilo’s, but when you weigh up the pro’s and con’s of all of the methods we have suggested and listed, you simply cannot go past a healthy well-balanced diet and exercise.
Watch what you eat and back that up with a good exercise plan. Not only is this a stable way to manage you weight, but you will see a noticeable difference in your body shape too, in particular, muscle definition and you will also look more lean.
By now you should not be asking yourself how to lose weight fast, as you have all the answers.
Final thoughts on losing weight
In reality there is no easy weight loss. Although the television and magazines may promote acai berry, green tea and other miracle cures nothing really burns fat and drops dress sizes like a healthy calorie controlled diet and a good exercise regime.
Give it ago; write down a plan that you can follow, not that you would like to follow. Don’t be hard on yourself, as these things take time.
Don’t give up either because through failure comes success and anyone who has had success through dieting has tried it many times.
[quote style=”boxed”]If it doesn’t challenge you it doesn’t change you[/quote]
Attaining your ideal body weight is about understanding your own body better and how it works. Be active and eat healthy. Make wiser choices when your out like taking the stairs instead of the lift. Have a grilled fish instead of schnitzel if you are at a pub or café.
These small steps will pay dividends in the long run. Having said all that, the best part of success is it often inspires others and give them hope that they can take control of their bodies and ultimately their health, which is great for everyone.