Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about strategies to lose weight. Losing weight is big business. There are so many weight loss programs, ranging from fitness regimens, miracle supplements and fad diets, all promising fast weight loss. Unfortunately, fast weight loss has its drawbacks, including fast rebound when the weight loss program is no longer being followed. Here are some effective strategies for losing weight fast and keeping it off for good.
1. Ditch the Gluten
A recent study found out that a gluten-free diet can help reduce your waistline, insulin resistance, and inflammation. It doesn’t mean that you need to go out and replace all your favorite foods with gluten-free varieties. Simply start cutting back on the amount of gluten you consume, and try to be more aware of what you are eating that may contain gluten.
2. Swap Out 2 Meals a Day for a Protein Shake
A meta-analysis reveals that a meal replacement shake can greatly aid in losing unwanted body fats. Follow the basic recipe of blending a non-soy beef, or plant-based protein powder with almond milk, unsweetened coconut, fresh ground flaxseed, leafy greens, kale, avocado, and raspberries.
3. Limit Fruit Consumption to 1 Cup of Cherries or Berries a Day
While fruit is an essential part of a healthy diet, too much consumption of fruits can actually hinder fat loss. Excess fructose, the natural sweetener in fruit, can increase weight gain and leptin resistance. Leptin is a hormone that signals your brain to stop eating; if your brain becomes resistant to it, you are more likely to go after those second helpings.
4. Switch Your Carbohydrates for Green Vegetables
Cruciferous and leafy vegetables can provide you with antioxidants, nutrients, and fiber for fewer calories than starchy carbohydrates such as rice and potatoes.
5. Slowly Increase Your Fiber Intake
An epidemiological study reveals that higher fiber consumption is associated with weight loss. Some high-fiber foods include quinoa, legumes, lentils, raspberries, and avocado.
6. Try an Appetite-Curbing Technique
About 30-60 minutes before eating your meal, add a teaspoon of fiber-blend supplement powder or fresh ground flaxseed to one glass of drinking water. Drink the whole glass and then gauge your hunger level.
7. Get 7 to 9 hours of Quality Sleep
Poor or inadequate sleep can affect your fat-burning hormones. It can also cause you to add a banana nut muffin to your coffee order in the morning. Increased appetite or cravings for sugars and carbs are often signs of fatigue.
8. Do Intervals to Blast Fat
Repeatedly exercising or burst training for just half an hour makes you a fat-burning machine. A study reveals that burst training can greatly increase the rate of fat loss.
A study shows that psychological stress, including life events stress and perceived stress, is often associated with weight gain. The simplest way to de-stress is to meditate, breathe deeply, and gently massage your arm or hand for a few minutes. It is very important that you know what works best for you in order to deal with stress effectively.
Losing weight can be a long journey; however, it doesn’t have to be difficult, and it doesn’t have to be temporary. Trying just a few of the practices above can help you transform your weight loss goals into healthy living goals that you can stick with for good.
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy.
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices):
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Here are some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling:
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
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