How fast you lose weight quickly, steadily and healthily and how you keep weight off depends on a number of factors:
- Stress levels
- General health
If you consume more energy through food and drink than you burn through exercise and your body’s natural metabolic functions, you will gain weight. If you reduce your daily energy intake to around 500 calories (kcal) below your energy requirements, you’ll lose about 0.5kg (1 pound). The average daily intake of calories for an average person is estimated to be:
- 2000 calories for women
- 2500 calories for men
However, this depends on the person’s height, weight and how much he or she works out. You can calculate how many calories you should consume on a daily basis here.
A common mistake is in losing weight fast is to lose water in the body. When weight is lost this way, it is quickly regained when fluid is replenished. Here are some tips in relation to maintaining an effective diet for weight loss, how to exercise, relax and get a good night’s sleep.
Here are some tips to reducing the amount of calories you consume and maintaining a healthy diet:
- Drink plenty of fluids.
Water is the best thing to drink because it does not contain any sugar or artificial additives. This helps to flush out toxins and maintain the body’s metabolic rate.
- Replace high fat foods with lean protein.
Good sources of protein are as fish, eggs, beans and lentils, which are low in fat and high in nutrients, and keep you feeling full for longer.
- Snack healthily.
Instead of chocolate bars, sweets and crisps, keep a snack box of chopped up fruit and vegetables to keep you going in between meal times.
- Eat fiber-rich foods.
Fiber is not digested and converted into energy by the body but passes through the body. Foods high in soluble fiber binds to fat in the digestive system and carries it out as waste.
- Stick with a healthy diet.
Returning to your original eating habits will mean returning to your original weight. The secret to keeping weight off is to maintain a eat healthy diet every day.
You can lose weight quickly by doing regular exercise. Depending on your level of fitness, you should aim to do at least 30 minutes of cardiovascular exercise of moderate intensity per day, five days a week. Exercise such as swimming, cycling, walking at a brisk pace or jogging all raise your heart rate and help you to burn fat.
Relaxing and Sleeping
Help the mind relax by spending an hour at the end of the evening practising yoga, meditating or reading a good book in a quiet, cosy place. Taking a warm bath or shower before bedtime will help your body to unwind for a good night’s sleep.