Tips for quick weight loss
How to lose weight fast
Lots of us would like to lose weight fast.
For many of us, cutting the extra calories is a great first step to achieving a healthy body weight and feeling fantastic about how we look.
The health benefits that losing weight brings can also be achieved quickly – with just a small reduction of less than 5% of your body weight if you are overweight 1. This small weight loss will reduce your risk of high blood pressure 1, heart disease 1, stroke 1, type 2 diabetes 2, some types of cancer 3, osteoarthritis 4 and back pain. 1
So is it time to shift that excess body fat?
But how to lose weight fast?
The answer lies in lifestyle changes, there’s no easy way around this. However, don’t let that overwhelm you. While lifestyle changes are needed to lose weight fast and over the long term, these can be broken down into lots of small steps to make the process more manageable.
Here are some simple steps, from Europe’s No. 1 weight loss brand 5, on how to lose weight fast without any fad diets.
Healthy diet for a healthy weight
A good place to start your weight loss journey is by thinking about what you eat. A healthy diet is key to losing weight fast. Below are lots of small changes you can make to help cut out those extra calories – all while still enjoying your food.
1. Plan your meals
Plan your meals in advance to reduce those impromptu treats and microwave meals. Even just thinking about your food can have a big impact. According to recent research2,5, spending just 15 minutes a day logging your food intake can significantly improve your weight loss. To keep track, a food diary is a great way to log how many extra calories you are consuming.
2. Shrink your portions
Portion sizes are far bigger than they were 30 years ago6. Many of us have simply lost track of what a normal portion should be. We are suffering from portion distortion!
However, using smaller plates, eating slower 7 (it takes about 20 minutes for your stomach to tell your brain it is full) and turning off the TV while eating have all been shown to help you eat less6.
3. Don’t stock extra calories
Keep temptation away by not stocking junk food at home. This includes food such as sweets, chocolate, sugary drinks and crisps. Instead stock healthy alternatives, such as unsalted rice cakes, unsalted and unsweetened popcorn, and fruit to help reduce unnecessary weight gain8.
4. Feel full on fibre
Eating food with lots of fibre will help you feel fuller for longer. In the UK people eat only about 18g of fibre a day, but are recommended to eat at least 30g6.
Eating enough fibre will mean you’re more likely to stick to your daily calorie limit. The NHS provides a recommendation of 2,500 calories a day for a man and 2,000 calories a day for a woman. This will vary depending on size, age and how physically active you are though9.
If you are trying to lose weight, it is often important to try and achieve a calorie deficit. This means you eat less than the number of calories you use in a day.
Fibre is only found in food from plants, but a sudden increase can lead to cramp and constipation6. So, up your fibre intake gradually and drink plenty of water. You can increase your fibre intake by:
- Swapping to wholegrain bread and cereals for breakfast
- Adding vegetables as well as swapping to wholegrain rice and pasta for your lunch and dinner.
- Snacking on fruit (with the skin on) and vegetable sticks6.
5. Lose the alcohol, lose the weight
A standard glass of wine contains the same calories as five heaped teaspoons of sugar 10, and a pint of beer has an entire Mars Bar worth of calories11. This doesn’t mean you have to steer clear of the booze completely. It just means you need to be aware of the weight gain the extra calories in alcohol can cause. If you are keeping a food diary, it is a great idea to log your alcohol intake as well as your food consumption.
6. Drink plenty of water
You may be cutting down on your alcohol intake, but make sure you are still drinking plenty of water. Aim to drink two litres of water during the day12. It is easy to muddle-up thirst and hunger – so sometimes a glass of water, rather than a snack, is all you need8.
Get active and accelerate weight loss
Alongside a healthy diet, exercise is a vital component of losing weight fast13. Exercise will help you burn more calories and, best of all, comes with many other health benefits. These benefits include reducing your risk of heart disease, stroke, type 2 diabetes and cancer14.
Importantly, it can be done for free and exercises’ health benefits can start to be experienced immediately. “If exercise were a pill, it would be one of the most cost-effective drugs ever invented,” says Dr Nick Cavill, a health promotion consultant 14. Here are some easy steps to using exercise to lose weight faster.
1. Start simple with physical activity
Using exercise to burn fat doesn’t mean you have to run a marathon or swim the channel. The NHS offers a great ‘Couch to 5K’ exercise plan that lets anyone get started. Designed for beginners, it is a great way to help you lose weight fast.
2. Find a buddy for burning fat
If you make plans with someone else you are far more likely to stick to them. So buddy up and find your exercise partner in crime. Exercise with someone else will also make it feel less of a chore and help you stick to your weight loss plan.
3. Cut the fat on your commute
You are busy. Work is hectic, the kids need to be dropped at school and you still have to run to the shops to buy ingredients for that healthy dinner. All this can make exercise difficult to fit into your everyday plans. So why not add your exercise into your commutes?
You can cycle to work, walk the kids to school and park further away when popping to the shops. Physical activity can also improve your mood and energy levels4. So not only are you burning calories, but you’ll be happier and more productive throughout the day too.
4. Lose weight at work
Don’t let work be wasted time in your weight loss journey. At the office you’d be amazed by how many extra calories you can burn simply by keeping moving. Take a walk over your lunch break, use the stairs instead of the lift and go over to someone’s desk rather than emailing them.
If you carry out two one-hour meetings walking gently, rather than sitting, you’ll burn an extra 400 calories a day 15.
5. Sack the sofa
When you do get home, resist the temptation to set up camp on the sofa. Simply the act of standing and moving during cooking, housework and even walking about during TV ad breaks can all contribute to the weight loss journey and reduce your risk of death by 28%16.
In a study, volunteers were instructed to watch television through an evening, but to get up and walk around the room during every advertising break. Simply getting up and moving meant the volunteers burned an extra 65 calories an hour, or 240 calories over the course of an evening17.
In particular, all the shovelling, bending and carrying involved in gardening are a brilliant way to help get rid of that extra fat 18. Just 30 minutes of shovelling can burn 250 calories19. These little gains add up quickly to significant amounts when tied in with more vigorous exercise.
Boost your progress with a clinically proven weight loss-aid
Okay, so you are eating healthier and doing more physical activity, what next?
Well luckily there are still a few more options available to help with your weight loss plan.
Alongside an active lifestyle and a calorie controlled diet, weight loss-aids can help you to lose weight in a healthy and effective manner. There are a number of different types of weight loss-aids available to suit your needs.
XLS-Medical Ultra 5 weight loss pills
XLS-Medical Ultra 5 weight loss pills are clinically proven to help you lose up to 5x more weight than dieting alone 20. Benefits include:
- Lowers your BMI 20
- Reduces existing body fat 20
- Reduces centimetres around the hips and waist 20
- Healthy weight loss 20
- Can show results after 1 month 20
Ultra 5 weight loss capsules are made with Okranol™, a natural fibre complex that’s clinically proven to bind fats from your food, forming a fat fibre complex that’s too large to be absorbed by the body. This fat-fibre complex leaves the body naturally without laxative effects, helping to reduce body weight and existing body fat.
XLS-Medical Fat Binder tablets
XLS-Medical Fat Binder tablets are clinically proven to help you lose up to 3x more weight than dieting alone21.
In a similar way to XLS-Medical Ultra 5 weight loss pills, XLS-Medical Fat Binder tablets work by binding fat together in your stomach to form a complex too large to be absorbed by the body. This reduces the calories you absorb from dietary fats and promotes weight loss. The excess fat then leaves your body naturally.
XLS-Medical Appetite Reducer & Hunger Buddy
You can use weight-loss aids such as appetite reducers to control your appetite by helping you feel full22. This reduces the chances of those pesky hunger pangs getting the better of you.
Appetite reducers available include XLS-Medical Appetite Reducer and Hunger Buddy by XLS. These are clinically proven to promote weight loss, through reduced food intake22.
XLS-Nutrition meal replacement shakes
Meal replacement shakes can also be used to help you control your weight. XLS-Nutrition products can replace an entire meal, while still providing you with all your essential vitamins and minerals.
Substituting two daily meals of an energy restricted diet with a meal replacement can help to contribute to your weight loss plan 23.
The pillars of weight loss
A mixture of good diet and physical activity are the two pillars of how to lose weight fast. With lots of easy little changes it is possible to see a big change and lose weight quickly.
If you are looking for an addition to your calorie controlled diet and exercise plan. Then a clinically proven weight loss-aid is a great way to boost your lifestyle changes.
Why not view the full range of XLS-Medical products to help you lose weight fast? Or, take a look at the success stories of people that have used XLS-Medical products.