Want to achieve considerable weight loss in a short time? Keep watch of your body mass. By calculating body mass index and diagnosing obesity, it will help maintain a desired level of weight. Weight loss does not necessarily have to be huge, in other for it to be clinically significant. No matter the percentage of the loss, there are still some major health benefits, attached to it.
In the task of losing weight, it will be faster, when a patient is advised to do so, especially when such patient is being supported by a primary health care physician. A health physician would, be important because there is no way to predict which approach will be most effective for which patient. With respect to this, physicians are then expected to offer a variety of evidence-based treatments, including dietary change, increased physical activity, medication for selected patients, and surgery for severely obese adults.
Weight loss strategies
Weight loss strategies are methods that can be adopted to achieve weight loss. Some of the effective strategies on how to decrease in weight fast will be discussed below.
Set a goal, prescribe a food plan
After analyzing possible interventions based on the patient’s body mass index (BMI) and weight status, it would be necessary to set a safe and achievable goal which would help reduce body weight at a rate of at least 1 to 2 lb. or 10% per week for 6 months. This would help achieve an initial weight loss goal of up to 10%.
This target has not only proven its health benefit, but has also show success in realistic and achievable terms by helping to maintain a patient’s motivation. Although no single dietary approach has been found to have a metabolic advantage or be most likely to support long-term weight maintenance, energy balance is central. It is critical to induce a negative energy balance with a deficit of 250 to 500 calories per day to achieve a weight loss of 0.5 to 2 lb. per week.
The center for Disease Control and prevention (CDC), released some specific weight-loss messages, that would help patients work on their initial weights, and patients are advised to practice it.
- Patients are advised to limit eating away from home, and advised to select healthy options when eating out,
- Patients are advised to eat more fruits and vegetables, and also to avoid large portion sizes,
- Patients are advised to eat low energy-dense foods (i.e., foods that are high in micronutrients but low in calories per gram).
Don’t drink calories
It is medically advisable for patients to cut out on soda, juices, beer. Cutting out on this would amount to weight loss result of about 5-10-pound weight loss. Drinking calories elicits the same negative response on insulin levels that eating fast does, you consume more calories and they hit your blood stream fast because they are in liquid form. We are made to chew our food.
Avoid artificial sweeteners
In other to reduce weight, it is very important to avoid artificial sweeteners. This artificial sweetener includes: Splenda, aspartame, and other ‘naturally flavored’ sweeteners. It is advisable to avoid this because Sweeteners spike your insulin levels, this happens because your brain can’t tell the difference between them and sugar so the body response ends up being the same. And also the have a high probability of causing cancer. It makes sense to avoid them altogether.
Drink green tea and black coffee in moderation
Green tea is usually full of antioxidants and also has a bit of caffeine, which are both necessary for burning fat. In like manner, Coffee offers many benefits to the body, one of which is fat burning, because of this, it is advisable to drink coffee, but in moderate way. You should drink black (yummy) and organic if possible.
Think hard – Use your brain
Putting your brain to task frequently, burns up calories. Basically your brain’s primary fuel source is glucose, so because of this, it is beneficial to use as much of it as possible, task your brain, think hard, solve calculations, read. By doing this there won’t be any extra that can be stored as fat.
Perform resistance exercise for at least 3 times a week
Engaging in training, is highly beneficial for one who seeks to reduce weight. This would ensure that patients burn up calories. Constant devotion to this is highly recommended to patients that seek to reduce in weight. Going to the gym at least 3 times a week would be very helpful.
It is also very important for patients to develop the habit of integrating more activity into their daily routine. Such habits could be in form of:
- Taking the stairs instead of the elevator;
- Parking their cars farther away from work or the store, walk instead of driving to work or the store;
- Taking one item up or down the stairs at a time instead of everything in one trip. Etc.
For patients seeking to lose weight, this is better achievable when you eat fewer calories than you burn. Also Increasing physical activity while limiting your calories will help increase your rate of weight loss. Physical activity is highly recommended because it help to maintain your weight after weight loss.