How to Lose Weight Faster: Top 10 Secrets

Dr. Pakhi Sharma (MBBS)
Dr. Pakhi Sharma (MBBS)

General Physician | 6+ years

How to Lose Weight Faster
Living with diabetes, hypertension or any other lifestyle disease is difficult and most often a lonely journey. With Phable, India’s no. 1 BP and Sugar Management Mobile App, you can use technology to take charge of your health. Also Phable’s one-stop-shop is here to help you manage your condition better.

Can I lose weight in 1 day? When it comes to weight loss what you should know is that there is no quick fix. It takes effort and does not happen overnight. Let’s take it one pound at a time!

While there are ways to accelerate your weight loss it is also important to understand that shedding pounds too quickly can actually backfire. Achieving sustainable weight loss is more important than losing weight instantly.

Contents:
  • blog_single_bullet_icon
    Why is it Important to Maintain a Healthy Weight?
  • blog_single_bullet_icon
    Is it Good to opt for a Fast Weight Loss Plan?
  • blog_single_bullet_icon
    10 Weight Loss Tips That Will Help You Lose Weight Faster
  • blog_single_bullet_icon
    Implement Long-term Lifestyle and Behavioral Changes
  • blog_single_bullet_icon
    Don’t Have Time To Read?
  • blog_single_bullet_icon
    FAQs
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Why is it Important to Maintain a Healthy Weight?

If you have discipline, drive, and determination, nothing is impossible.” – Dana Linn Bailey 

Maintaining an ideal weight contributes to your overall health. Being overweight or obese increases your risk of developing various health conditions such as Type 2 diabetes, high blood pressure, heart disease, stroke, sleep apnea, and breathing problems.

Keeping your body weight in check can therefore reduce the risk of developing a number of health problems. Various factors that influence your body weight include your diet, physical activity, stress levels, optimal sleep, and various other lifestyle elements.

Is it Good to Opt For a Fast Weight Loss Plan?

Going for a quick fix is not advisable and can have side effects. Rapid weight loss plans might not provide you with sustainable weight loss. It will also be difficult for you to stick on to such restrictive weight loss plans for long. Though it is hard to resist the lure of rapid weight loss, you should aim at a moderate goal of losing 1 to 2 pounds per week. Rapid weight loss plans are mostly bad news for your health.

However, the good part is that by making small changes in your daily routine you can achieve weight loss that would be sustainable.

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10 Weight Loss Tips That Will Help You Lose Weight Faster

weight Loss TipsThese tips will help you shed those extra pounds quicker.

Increase Your Physical Activity

Staying physically active and avoiding a sedentary lifestyle helps you stay fit and keeps your weight in check. For losing weight you should be on a calorie deficit, meaning you should be burning more calories than you consume. You can aim for at least 30 minutes of mild to moderate-intensity exercises 5 days a week. 

Have More Fruits and Vegetables

Fruits and vegetables are low in calories and fat. They are a rich source of fiber and are loaded with nutrients. Replacing one meal with a bowl of fruits and vegetables can help you lower your calorie intake and it can also keep you full. 

Avoid Sugary Drinks

Sugary or aerated drinks are high in calories. It is always better to choose plain water or fresh fruit juices without any added sugar instead of sugary drinks. This helps in keeping your calorie intake in check.

Avoid Processed Food

Processed foods are high in saturated fats, sugar, and salt. Regular consumption of processed food can not only result in weight gain but can affect your overall health.

Maintain Regular Meal Timings

Eating at regular timings every day will help in burning more calories. Your body gets accustomed to a daily routine this way and it also reduces the temptation to munch on unhealthy snacks in between your meal timings.

Plan Your Meals

Planning your meals in advance will help you eat healthy. This will also help you keep an eye on your calorie intake and prevent you from binging on unhealthy fast food.

Consume More Fiber

Foods that are high in fiber will keep you full for longer. It curbs your hunger for a longer period, which is perfect for weight loss. Consuming more fiber is also good for digestion and improves your metabolism.

Drink Plenty of Fluids

Drinking more fluids will not only keep you hydrated but also suppresses your appetite. It stimulates your metabolism and thereby helps you burn more calories. Choosing plain water over sugary or aerated beverages will help you cut down your calorie intake.

Limit Alcohol

Alcohol is loaded with calories. Therefore drinking alcohol regularly over time can lead to weight gain. 

Quit Smoking 

Studies have proven that long-term and heavy smokers are more likely to be overweight than those who did not smoke. It is advisable to quit smoking if you want to lose weight.

Implement Long-Term Lifestyle and Behavioral Changes

Implementing certain lifestyle and behavioral changes are necessary to keep your weight in check. These include:

  • Eating mindfully: 

Mindful eating is a practice where you pay complete attention to what you are eating. This will help you enjoy your food and at the same time keep a track of your calorie intake. 

  • Managing stress: 

Constant stress can increase your appetite due to the action of the stress hormones. Managing stress will benefit your overall health and will also help in weight loss. You can try relaxation methods such as yoga or meditation for relaxing your mind.

  • Getting enough sleep: 

Getting less than 5 to 6 hours of sleep per night can increase your chances of weight gain as it slows down your metabolism. Therefore make sure that you get adequate sleep every night.

Don’t Have Time To Read?

  • Maintaining an ideal weight contributes to your overall health. Being overweight or obese can increase your risk of developing various health conditions.
  • Though it is hard to resist the lure of rapid weight loss, you should aim at a moderate goal of losing 1 to 2 pounds per week.
  • Making small changes in your daily routine such as eating healthy, staying active, avoiding processed foods, adding more fiber to your diet, quitting smoking, and limiting your alcohol intake can help you lose weight faster.
  • Additionally make sure to eat mindfully, manage stress, and get adequate sleep.
  • Use the Phable Care App to consult India’s leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable.

Frequently Asked Questions

The best way to lose weight is to choose a sustainable weight loss plan. Make sure that you eat healthy, increase your physical activity, have more fluids, manage your stress, quit smoking, and cut down on the consumption of alcohol.

Fat loss diets are good unless they aim for rapid weight loss. As these plans are quite restrictive, they are difficult to follow for a long period of time. Losing weight rapidly can also have adverse effects on your health.

Aerobic exercises such as brisk walking, running, and cycling are effective for weight loss. However, exercise alone is not enough to achieve your weight loss goal. You have to focus on having a healthy diet and making necessary changes to your lifestyle for losing weight faster.

There is no shortcut or quick fix for weight loss. If you are planning to lose weight focus on losing 1 to 2 pounds a week and stick to a sustainable weight loss plan.

For losing weight, you can consume foods that are low in fat, sugar, and carbohydrates. Include more fruits, vegetables, whole grains, low-fat dairy, nuts, and seeds in your daily diet to lose weight

Foods that are high in saturated fat, and added sugar can lead to weight gain as they are high in calories. 

Drinking hot water is good for digestion and it can boost your metabolism. However, you cannot rely only on it if you are aiming for weight loss. Drinking hot water should be coupled with a proper diet and regular exercise to lose weight.

Spot reduction or reducing the fat in one body part of the body is not something that is achievable. Your aim should be to reduce your overall body fat. This can be done by diligently following a workout and diet plan that suits you.

Dr. Pakhi Sharma
Dr. Pakhi Sharma, MBBS
(General physician, 6+ years)
An expert in obstetrics and medical emergencies, Dr. Pakhi Sharma, an alumni of Sri Devaraj Urs University of Higher Education and Research Centre, is a general physician working at Phablecare. She has 6+ years of work experience spread across gynaecology and obstetrics, family medicine, and medical emergencies at renowned hospitals and clinics.

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