Ok, so you are looking to loose weight “Quickly”. But how quickly ? In one month, one week, one day? And how much weight are we talking about here – 10 kg, 20 kg or, 50 kg ? So, what is the correct rate of loosing weight?
According to the Centres for Disease control and Prevention, the healthy rate of Weight loss is 0.5 kg to 1 kg per week. So, if you want to loose 10 kg, it should ideally take 10-20 weeks, that is, 3 to 6 months. So, pace your progress accordingly otherwise you risk loosing hope by failing to meet unrealistic goals like 5 kg in one week.
I am not an health expert but just like you, I once searched for an answer. I am sharing what I found and used in my life so far.
These are my tips:
- Eat lesser
- Choose you snacks wisely,
- Drink water, not Cola
- Choose a Workout you can do
Eating lesser is far better strategy than eating salads because eating salads is tough. I tried making salad one time but ended up with a green fodder. A goat may have loved it but I ate it just to prove it to my wife that I can make a salad.
do it like this
Eat in a smaller plate and each every time in the same plate. Eventually, in a day or two, you will find a sweet spot between food and hunger where you are not hungry but you can still eat more. Stop right there. Get up, wash your hands and drink a gulp of water. Walk away, that is your cue.
Choose your snacks wisely
Your snacks are the ones that is killing your hard work of eating lesser. As you will get hungry again or maybe soon after eating, you look for comfort snacks. First step to avoid eating junk is not to buy it. You are lazy enough not to go shopping just for snacks right when you are hungry. Good, use this as your strength.
do it like this
Next time you go shopping, buy unsalted peanuts. Instead of Chips and cupcakes, buy some nuts like almonds, pistachio, walnuts and raisins if you can. These are rich in minerals and omega-3 fatty acids, which your brain needs but cannot produce. Buy at least one fruit, such as Banana, which is easy to eat and you enjoy eating too. These are superfoods that enrich your body and mind. Plus they keep you lean.
Drink water, not Cola
Do you have any idea why you drink Cola or any other carbonated soft drink for that matter? Because it quenches your thirst? Well, is Water a joke then? Because it digests food – No it does not, it stops the digestion because it is alkaline and your stomach acid is well, acidic. Makes your burp? Well, that it does. But is a Burp enough price to pay for all the damage it does? Let me name the one biggest reason not to drink it – Sugar. All the carbonated drinks are laced with sugar and if not, even zero sugar drinks have some kind of replacement sweetener. Sugar is evil. It literally modifies your brain‘s pleasure and reward centres to eat more sugar, keeping your weight out of control.
Do it like this
Keep a couple for bottles of carbonated/mineral water at home. Normal water, just with that fizz that make you Burp. Problem solved. Drink it and see what you miss. The taste you miss, is from the sugar that was killing your gains.
Also, remember to drink at least 1-2 bottles (1-2 litters) of water daily.
Choose a Workout you can do
This is a big one. No one wants to deliberately hurt their bodies. Most of us don’t do it until we are shamed beyond our limit or a doctor tells us to do. But even then, we shamelessly forget the pressure in some time and go back to being our old self. But the problem was not exercising itself. It was the type of exercise you choose.
Do it like this
Start with the simplest thing you can do and build up from there. Is it walking? Good. Walk for 10 minutes a day, slightly faster than normal. Increase 1 minute daily in your walk until you reach 40 minutes. So, today you walk 10 mins, tomorrow 11 mins, and so on until you reach 40 minutes per session. Then if you decide to keep sticking to walking, add 1 minute running to it. So do 1 minute running and 39 minutes walking. Next day, do 2 minutes running and 38 minutes walking. keep adding the running and subtracting walking as you go ahead. That way, you are competing against yourself, not repeating a boring routine and getting better at something.
Walking is just one example and maybe it it not for you. Maybe it is cycling, swimming, boxing or dancing. There are many things you can on your own. Choose one activity and keep adding difficulty in that to improve your performance and keeping it interesting.
Pro Tip: Get someone to do that with you. Your success rate will increase tremendously by just committing to someone.
Get enough sleep
This may be problematic to you because of weight but it goes on in adding to that weight. Sleep is one of the most mysterious human behaviours and Scientists are still not 100% sure that they understand why do we sleep. But the best guess is that in this time our body repairs, resets and reboots itself.
Do it like this
Wake up at a fixed time. No need to get up at 5 am, just choose sometime you can do daily. The first couple of days in starting a new routine are difficult but if you keep your alarm far enough, you will have to get up. Then drink a glass of water and go start your day. In the evening, do not drink any stimulant drink like tea or coffee at least 3 hours before going to the bed. Then 1 hour before going to the bed, keep you phone away from you. And go the bed with a book in hand or your partner. Make best routines for the best results.
Make realistic plans
Setting up a really tough plan, with things you have never done in your life before for a long period of time is a recipe for disaster. You will fail, loose hope and go back to being the older you. You have to be realistic in your assessment of your limits and expectations and then make a plan you can actually follow. But the goal should be to have such good habits that you do not need to plan.
Do it like this
First, find out how much weight you have to loose weight. Then, calculate how much time it will take to loose that weight. As I said above, ideal would be to loose 0.5 kg to 1 kg per week. Set a realistic goal and as you will make progress, you will pick up better habits and eventually, a healthier lifestyle. That’s how not only will you loose weight, you will also keep it away.
It is important to stay in a healthy weight range to avoid getting sick. But please beware of the beauty standards on social media. Loose weight to get healthier, not to get a body like a supermodel. It is far more important to have a healthy, flexible and strong body than looking cosmetically good.
Have fun changing for better.