25 Tips to Lose Weight Fast
Hello Everyone. Forgive my bold statement, but I wanted to grab your attention (don’t worry, I haven’t duped you!*). You see, I know that products to ‘Lose Weight Fast’ are big business.
There are ‘rapid weight loss pills’, ‘lose weight fast’ potions and ‘quick super slim’ offers all over the internet, and it is so concerning since the supplement market is also an unregulated industry.
Thousands of weight loss pills contain dangerous, illegal ingredients concocted by people who are not medically trained, with major health risks.
Plus, the ‘quick fix’ marketing of these products, with false testimonials endorsed by an actor in a white coat, tempt thousands of people seeking ‘weight loss help’.
There are currently over 2 billion (and climbing) people that are obese in the world, and it is one of the biggest health problems that we face. The number has tripled in the last 50 years.
If you have obesity or weight loss goals that you want to kickstart that will last, this post is for you.
I will tell you what is more powerful and safer for long-term weight loss than ‘quick fix lose weight fast’ pills, with the bonus of beautiful side effects. Check out the 25 tips for weight loss below.
What Is Obesity?
I know that the acceptance culture of being proud of our bodies, no matter the size or shape, is wonderful, but obesity is a condition that is unhealthy, and it can be life-threatening.
Obesity can also be treated without employing extreme, risky, and expensive methods.
Obesity is a complex condition with biological and genetic contributors and caused by low-grade chronic inflammation (IL-6 and TNF-a) that has developed over time.
It is characterized by the accumulation of excessive fat that interferes with the body’s optimal health.
An excess of macronutrients in the adipose tissues stimulates them to release inflammatory mediators and reduces the production of adiponectin, which renders the body into a state of oxidative stress, as well as chronic inflammation.
The increased level of inflammation (IL-6) stimulates the liver to synthesize and stimulate C-reactive protein.
Adiponectin improves insulin sensitivity and has an anti-inflammatory function, so a reduction in levels will impair fasting glucose, leading to the development of Type 2 diabetes.
Added to the dysfunctions associated with obesity that stimulate oxidative stress, the sustained inflammation in the body contributes to more obesity-linked complications.
What Are the Health Risks of Obesity?
The health risks of obesity are conditions like hypertension, metabolic syndrome, cancer (breast, ovarian, prostrate, endometrial, colon, liver and kidney) and cardiovascular disease.
Musculoskeletal disorders like osteoarthritis and catching serious viruses like COVID-19 are all linked to obesity. Many are hard to recover from.
Plus, visceral fat (this is adipose tissue that is stored around several internal organs) can not only increase the risk of developing type 2 diabetes but can affect how our hormones function and raise our cholesterol. It is the visceral fat that can give the pot belly appearance.
It is also common for people with obesity to have psychological effects, like increased stress and anxiety, depression, decreased self-confidence, and feelings of shame and guilt.
How Do You Know if You are Obese?
Your weight usually measures obesity in kilograms divided by the square of your height in meters (kg/m²). Anything greater than or equal to 30 is obesity for adults.
What Is the Best Way to Reduce Weight?
Obesity is not caused entirely by factors within personal control, but here are my 25 tips on how you can be in control of reducing obesity:
- Stop dieting**. The word ‘dieting’ is conducive to unsustainability since ‘diet’ is linked with restrictive, obsessive regimes that result in cravings and bingeing and are often over before they are begun. Diets can also cause more weight gain and unhappiness in the long run. Naturally, if we are told that we can’t have something, we will no doubt want it more unless better alternatives are provided.
- Eat more of the right foods**. Nutrition is a massive factor in optimal health. Knowing what foods work synergistically to reduce chronic inflammation (and there is a lot of confusion) is key. Knowing what foods increase inflammation is essential. Our food has changed, and we are over-consuming indigestible foods created by the food industry, so our microbiomes have altered. In the long run, it costs more (in so many ways) to eat micronutrient-poor foods. The food industry has a lot to answer for.
- Balance gut bacteria**. Altered microbiota impacts our health, and obesity is one of those conditions. When micro and macronutrient daily requirements are not met, this causes dysbiosis and inflammation. Enhancing your gut microbiota with the right foods will improve your chronic inflammation condition (and your mental well-being). Our gut microbes need the proper nutrients to keep us healthy. Our brains like foods in their natural form, and a balanced gut induce the production of neurotransmitters like serotonin, which is responsible for appetite.
- Detox your liver**. An overloaded liver cannot metabolize fats and toxins, which leads to weight gain and other chronic inflammatory conditions. Adopting a liver-friendly diet will aid in losing weight.
- Understand what you are eating**. Over-consumption of food occurs when the body is not nutritionally nourished. Junk/processed foods do not satiate the body. They are full of fat, sugar, emulsifiers, thickeners, and additives that put the body into a state of inflammation and open it up to oxidative stress.
- Beware of marketing. Check the ingredients on ‘weight management’ and ‘health’ food packaging.
- Drink more** – of the good drinks. Check the healthiness of the components in all that you drink. Source your water.
- Avoid high-impact, excessive exercise** – do the right mix of anti-inflammatory movements at home, targeting all areas of the body, including the brain. The proper exercise will induce weight loss, improve metabolic functioning, increase tone and core strength, and improve body composition. The proper ‘weight loss’ exercise will also promote cognitive health by reducing depression, which is often linked with obesity.
- Don’t embark on restrictive and extreme regimes. Many extreme diets and slimming plans are unsustainable, not healthy, and make you feel miserable. Not only because they are restrictive, but they also do not feed you with the right nutrition or promote neurotransmitters (which naturally make you feel good). Initial weight loss usually comes back and, very often, with more health issues, as what happens with the keto diet. Check the article: Is the Keto Diet Good For Diabetes?
- Educate yourself on optimum health and nutrition from legitimate sources**. Get specialized advice on how to reduce your weight safely and effectively. Understanding how your body works, such as your metabolism and your inflammatory condition, is key in looking after it and losing weight if that is your goal.
- Don’t count calories**. Calorie counting leads to an unbalanced diet. Eating the correct type of calories should be the focus. Counting calories does not mean weight loss, is not beneficial for how your body works and could cause you harm. For instance, quality food that synergises with your body’s metabolism and gut microbiota is the best approach to weight loss. Plus, counting calories in food is tedious, detracts from the pleasure of eating, and can lead to eating disorders.
- Follow a safe, healthy, natural protocol that includes regular treats devised by a qualified nutritionist**. A balanced, nutrient-rich, exciting, flavor-rich, wide variety of affordable foods should be eaten, along with sweet treats and great snacks when you need them. It’s all about intake every day. Food should be a pleasure. Meals and drinks should be relished and looked forward to. If you like wine, cake, coffee, steak, and pizza…you should have them! Life is to be enjoyed. To be thoroughly appreciated, moderation is key.
- Don’t believe in ‘miracle cures’. Fast weight loss pills will most likely increase your inflammation and at worst, cause serious health issues. Rapid weight loss regimes are a waste of money at the least and dangerous to health at the worst.
- Sleep well every night**. Critical regulating processes occur in your body while you sleep are related to weight issues. See this article on how sleep helps you lose weight.
- Eat mindfully**. Enjoy eating the right food slowly, as it will improve your digestion, maximize nutrition absorption and reduce stress. All aid in the lowering of inflammation.
- Be kind to yourself**. Let go of shame, guilt, and judgment.
- Get a shopping list and meal guide of anti-inflammatory ingredients and foods**.
- Arm yourself with delicious inflammation-reduction recipes**.
- Learn powerful life hacks on curbing cravings**.
- Check your medication. Your medication could be causing weight gain and chronic inflammation. Talk to your healthcare provider.
- Do neuroplasticity exercises**. Reprogramming your brain to lose weight, alongside eating the right nutrient-rich food with weight-reducing activities, is powerful.
- Improve your mental health**. Eating the right foods, doing the right movements, getting good sleep and reducing stress will improve your mental health.
- Practice daily de-stressing rituals**. Stress can have a significant effect on obesity.
- Spend time outdoors. Walking is one of the most underestimated forms of efficient exercise, and it is accessible and free! Check out the 10 Reasons to Walk article and The Benefits of Sunshine. Exposure to some sunshine encourages serotonin release, which is responsible for regulating mood, appetite, digestion, and so on. This also reduces stress and helps sleep.
- Join an online safe and protected health community of like-minded individuals**. Proven to support people achieve their health goals, allowing for motivation and inspiration. Accessing a collective pool of health-related information and discussing and sharing topics with fellow members of the same community, is not only supportive but can also be imperative to many – for success.
How Can You Lose Weight and Keep It Off?
Believe in the power of your mind and gut and know that your body will reduce inflammation and weight loss will occur if you put the healthiest, sustainable plan of action in place.
Once chronic inflammation is addressed with the proper health education tools that promote kindness and self-nurture (rather than extreme soul-destroying ones), weight loss and putting the condition of obesity into remission takes care of itself.
A successful obesity-reduction plan doesn’t cost the earth (quite literally) or put your health at further risk, and you don’t have to wait for it. You can start right now!
Taking charge and feeling healthier, happier, more energized, lighter, and empowered are some of the lovely things that Eat Burn Sleep members all say (check the testimonials), and more importantly, feel.
Do get in touch with my team with any questions. We would love to support you in taking charge of your health and attaining a happier, healthier version of yourself.
In the meantime, I hope that you have a really wonderful day!
*Losing weight fast for the long term is what members experience safely and naturally. So it is achievable, without risks to your health, and not just an attention-grabbing title! Weight loss is a side effect of Eat Burn Sleep, and it often happens early on and continues.
Long-term (not fast and quick) is always the focus here at Eat Burn Sleep.