* The outcomes of this diet depend on the person's individual predispositions and cannot be guaranteed in every person. We advise you to consult your doctor before you start a diet programme.
8 tips for a quick weight loss
Most of us have been there (at least once) – we just need to shed those extra kilos, preferably now. The moment of resolve usually comes when we hear ourselves muttering: ‘How come I can’t do it up? The dress fit me perfectly last year!’ or ‘Oh no, my favourite skirt has shrunk in the wash! How’s that possible?’
However, we also know very well that fast slimming and speedy diets are not ideal for our body. How quickly should we be losing weight then? Which diets are safe for us and which ones should we give a miss? This article will try to give you the answers and provide further information about a rapid weight loss.
What does ‘a quick weight loss’ actually mean?
We would all like to lose weight quickly and without any effort. The term a quick weight loss seems to be promising just that. But what are we really signing up for? Fast slimming is often met with a negative response as people usually associate it with drastic diets that are not particularly good for the body. A natural slimming process should lead to a weight loss of about 4-5 kilos per month, not per week.
When trying to lose weight quickly, we tend to overlook any associated risks as the only goal our mind is glued to is to shed those extra kilos. It’s usually some special occasion that spurs us into action, seeking to slim down quickly. We want to feel confident when stepping onto a beach in a bikini on our holiday or we want to look our best in a wedding or party dress that somehow feels a bit too tight at the moment.
There are several pitfalls you might come across when trying to lose weight too fast. The most common ones are the yo-yo effect, slower metabolism, losing muscles instead of fat and the lack of energy.
You should be aware that 2-3 weeks of a strict regime followed by an uncontrolled gorging will definitely not lead to a lasting weight loss. On the contrary, you can put on even more weight, jeopardizing any future slimming attempts. This is because your body will remember your previous dieting. The solution is not to focus solely on how to reduce your food intake, but how to change your eating habits instead.
How can I lose weight quickly?
A radical change to your diet is a must. Try to follow our simple tips that will help you lose weight faster and in a healthy way.
1. Drink plenty of water
Staying hydrated is very important and not just when on a slimming regime. Drinking plenty of water will help your body get rid of toxins and extra fat more readily. Make sure you drink enough water throughout the day. You should not feel thirsty. It is also important to take into account the level of your physical activity – increase your fluid intake during exercise, in hot weather or if you have a physically demanding job.
If you are not keen on plain water, you can add a slice of lemon or some mint leaves. Ideally, you should drink between 2 and 3 litres of water a day. Apart from the water, you can also have herbal, mild fruit or green tea. If you treat yourself to a nice cup of coffee, make sure that you make up for it by drinking two glasses of water.
TIP! Fill up a 2-litre water bottle every morning and try to drink it all during the day. Or why not get yourself our beautiful and stylish bottle that will make hydrating fun?
2. Vegetables are an important part of your diet
Vegetables are an excellent choice if you want to enhance your healthy diet. Not only do they add a splash of colour to your meal, but they also help significantly reduce its calorific value. They are also an important source of vitamins and minerals, as well as fibre which will aid your digestion. Vegetables are mostly made up of water – for example a cucumber contains 96%, iceberg lettuce 96%, tomatoes 94% and broccoli 90% of water. Another great thing about vegetables is that they are low in salt.
If you don’t fancy eating your vegetables raw, you can try to bake, grill or cook them. They are a perfect addition to meat where they can replace your traditional side dish. You will find plenty of healthy tips for vegetable dishes (and others) in our recipe section. Our recipes also make use of seasonal vegetables.
3. Eating little but often
It might sound like a cliché but it really works. A regular balanced diet based predominantly on foods rich in protein and healthy fats with the addition of vegetables is the key to a successful weight loss. Anyone trying to lose weight should monitor their carbohydrate and sugar intake. Make sure you never reach the point where you feel really hungry. You should have a meal every 2-3 hours. Steer clear of overindulging on large meals. A lighter diet will lead to a lighter you.
Which diet should I follow?
If you don’t feel like creating and planning your healthy diet yourself you can choose to follow one of the diets that are available. Have you tried a protein diet yet? Thanks to a reduced carbohydrate intake and an increased intake of protein, this diet will help your body enter a state called ketosis. To put it simply, your body will start feeding off its own fat. The Dukan and Atkins diets are based on a similar principle. Other popular diets include a gluten-free diet, paleo diet, food-combination diet or Mačingová diet.
You should avoid starvation as it does more harm than good to your body. One-food diets, such as an apple, celeriac or milk diet, where only one type of food is consumed, are also to be avoided. A “baby diet” consisting of baby food is not particularly healthy either. Quite understandably, such a diet can’t meet the nutritional requirements of an adult person. We strongly advise you to steer clear of any extreme measures such as tapeworm or cotton wool diet the latter of which entails eating cotton wool soaked in milk or juice to fill up the stomach. Only some celebrities and models have resorted to such dangerous experiments.
4. Feeling peckish? Watch out for those ‘innocent’ nibbles
Do you think that a piece of chocolate or two sweets don’t count as part of your diet? Think again! Stay consistent in your efforts. Surely you don’t want to be making steps in the wrong direction that will only slow your slimming process down. We understand that it’s tempting to taste the sauce that you are preparing for your family or to finish off the sandwich that your child has brought back home because they completely forgot you had made it for them. But don’t do it. It’s in your own interest. Instead, it’s always a good idea to have some healthy alternative at hand – for example nuts that are packed with healthy fats, or vegetable sticks.
5. Quick sugars won’t lift your mood
It’s just not your day today and you are in need of a little sweet fix. Don’t put a sugar plaster on your stress! It might make you feel better for a short while but it won’t take long and you will be beating yourself up about your weak willpower. If your sugar cravings are stronger than you, go for a protein bar, protein mash, protein pancake, protein pudding or an orange flavour protein smoothie instead.
6. Reach out
As you know, anything you do is much easier when you have some support. If you decide to team up with a buddy on your slimming journey – be it your husband, sister or friend – you are already half way there!
7. Exercise will speed up your weight loss
Did you start thinking we might forget about exercise? No chance! If you combine your diet with exercise, which should ideally be done on a regular basis (2-3 times a week for at least 45 minutes), you will greatly boost your slimming process. If you are not a sport enthusiast, you can still make a small change, such as walking more, swapping lifts and escalators for stairs.
8. Keep your brain busy
Releasing endorphins or ‘happiness hormones’ through exercise might not be everyone’s cup of tea. If you are such a person, you might want to think of other alternatives, such as enrolling on some interesting course (yoga, dance, pottery or art class), listening to your favourite music, enjoying a thrilling book or even painting your nails. The idea is to learn how to stop your mind being constantly preoccupied with food.
Yo-yo effect: the biggest risk linked to a quick weight loss
Great! You have achieved your goal, you have managed to drop that extra weight and the event where you wanted to look your best is over. If this sounds like a signal to you to throw all your efforts away and go back to your old routine, we can assure you that the yo-yo effect will almost certainly come and find you. All those extra kilos that you worked so hard to get rid of can creep back on very quickly.
How to stay slim the easy way
If following our tips has helped you lose weight and your body has started to get used to the new regime, wouldn’t it be a shame to abandon it straight away? No one says that you have to be on a diet for the rest of your life. Quite the opposite! Start by a gradual re-introduction of carbohydrates into your diet. You need to be particularly mindful of simple sugars that are hiding not just in sweets, but also in juice and other sweet drinks, cakes and pastries.
What should my daily carbohydrate intake be?
It’s important to take into account your age, gender, previous diets and the level of physical activity. As a general guideline, carbohydrates should make up between 40 and 80% of your daily energy intake.
First and foremost, listen to your body, and not just when slimming. Start thinking more about what and how often you eat and stick to your hydrating regime. If combined with regular exercise, you will feel great in your body.