Losing weight in just a couple of days is just not possible. It takes months and sometimes years before you can actually get the ideal body shape you desire. But with the plethora of fad diets and new age exercising techniques before us, which is the one with better results? Are you confused too? So, here are the answers to the most common questions about weight loss.
1. Does cardio workout give the best results?
Cardio is one of the most effective methods to lose weight. But the thing to keep in mind is that cardio should never be done on an empty stomach. While it was proven earlier that the weight gain is minimal when practiced on an empty stomach, it is most effective when the body has the energy to fuel it.
2. Does dieting actually work?
The benefits of dieting have been debated for years but there is no one study to prove if it actually works or not. The best track to follow, if you are in it to lose kilos is to practice a combination of diet and high resistance training. This way, you lose the extra fat but retain the muscle.
3. Sex can burn calories- and lose weight!
Sex has been considered as an exercise for long. Although it burns calories, there is not so much weight you are losing actually since an average session lasts for less than 10 minutes, it does not provide optimum physical exercise.
4. How to lose kilos when you have limited time ?
Weight loss, sadly cannot happen overnight. But, if you are facing a time crunch and aiming to lose the weight soon, the best moves to practice would be some high interval training (HIIT) and moderately brisk exercises like jogging which are proven to alter body composition in lesser time.
5. Drinking water helps lose weight ?
It has always been told that drinking water can fill up your appetite and stop you from eating junk. It has also been proven to lose weight. As per a study conducted in Australia, people who drank upto 2 glasses of water before their workout lost 4.5 kilos more.
6. How long before you start to put on weight again ?
It is easy to lose weight if you have a regular workout routine but the only real danger is when you stop following it. Our body has a unique way of accepting the new weight, sensing what is called as the ‘kilojoule deficit’. If you are able to maintain the healthy routine for close to a year, the body gets used to the new normal and alters the appetite accordingly, making it easier to stay in the desired shape.
7. Is avoiding carbs at night helpful ?
The golden rule for weight loss suggests staying away from carbs but not all carbs are bad. A recent Obesity study found out that people who changed their carbs and avoided eating it after 7 lost more weight than the ones who did not. Eating certain carbs like jasmine rice can help you stay fuller for longer and maintain the appetite.
8. Does the 5:2 rule work ?
5:2 rule follows the idea that you eat normally for 5 days while restricting your diet to 2400 kilo calories on the rest of the days. This diet, without compromising on your regular food habits works just as better as the other diets as you are able to burn the same number of calories like any other plan.
9. Do Losing sleep gains weight ?
Yes, this happens very frequently. When you lose sleep for consecutive days, you also lose the energy required to carry out daily tasks and to make up for that, you eat more than you should on a regular day and this leads to a disturbed weight pattern. So, getting a good night’s sleep is essential for losing weight.
10. You should weigh yourself often. True or false?
People who succeed at losing weight and keeping it off weigh themselves often, research shows. A step on the scale at least once a week seems to build awareness best.
Don’t stress if the number on the scale goes up and down: Weight can change by several pounds over the course of a few days as water weight shifts.
11. Which fats should you cut back on to lose weight?
Saturated fats. Less than 10% of your calories should come from saturated fats, say government dietary guidelines.
Not eating one type of food doesn’t translate to cutting overall calories. Besides, fat can help you feel full after eating, which may curb your desire for seconds or dessert. Your body needs some dietary fat to function.
Replace butter and processed foods with more healthy polyunsaturated and monounsaturated fats, like olive oil, cold water fish, tofu, avocado, and small amounts of nuts. Although lowering saturated fat isn’t magical for weight loss, it is beneficial for overall health.
12. To help lose weight faster, you should drink water before meals. True or false?
Drinking water, especially before mealtime, helps fill you up and makes you eat less. One study found that adults who drank two cups of water before each meal lost more weight than those who didn’t.
Water also helps you stay hydrated. When your kidneys are moving water through your body, your water weight is lower.
13. If you eat too much lunch, should you skip dinner? Yes or no?
Don’t skip meals if you’re trying to lose weight. You’ll feel hungrier later and be more apt to raid the fridge or nibble on junk — running your day’s calorie total potentially higher than from a meal. Missing a meal can also leave you less energized, making it less likely that you’ll exercise, an important thing if you’re trying to lose weight. Having small, nutritious meals and snacks between meals has been shown to help people lose more.
Breakfast is the key don’t-skip meal. Regular breakfast eaters are leaner than those who start the day on an empty stomach.
14. After eating, how long should it take before you feel full?
Eat slowly if you want to lose weight because there’s a lag between when your mouth says “mmm!” and your brain registers fullness in your stomach. If you put your fork down between bites and pace yourself, you’ll give your brain more time to tell your stomach that you’re full.
In one study, women who were urged to eat slowly ate fewer calories and drank more water than when they were urged to eat as quickly as they could.
15. To lose weight, you should plan every meal. True or false?
Spontaneity is great for some activities, but eating isn’t one of them. Weight loss experts recommend planning your meals and snacks to make sure they fit into a well-balanced diet plan.
Without a good plan, you’re more vulnerable to the siren call of the nearest vending machine or bakery.
16. Why should you keep a food diary?
Keeping a diary of what you eat can double your weight loss, one of the largest and longest-running studies of weight loss maintenance found.
Food journaling makes you aware of how much you’re really gobbling and lets you see — and fix — bad patterns.
And a written record makes you more accountable, so you think twice before you scarf down food.
17. Which carbs should you avoid to lose weight?
To lose weight, you should avoid carbs from processed foods.
Despite the popularity of low carbohydrate diets, your body needs this important fuel to work.
It’s healthiest to ditch carbs from sugar sweetened beverages like sodas, junk food and animal fats, while still eating some carbs from whole grains, fruits, and veggies.
18. You can have all the grilled chicken you want and still lose weight. True or false?
Eat your veggies freely without fear of packing on pounds — they’re comparatively low in calories, packed with fiber and nutrition, and help you feel full so you eat less overall.
Easy on the fixings, though: Frying, sautéing, or adding most sauces, dips, and toppings amps up calories.
19. Is Diet or Exercise More Important for Weight Loss?
Answer: You can’t out exercise a bad diet. It’s as simple as that. I’m not saying exercise isn’t important, it definitely is. But what I am saying is that unless you have hours to spend at the gym — I know I don’t — you won’t see the number on the scale budge if you’re eating habits aren’t up to the same level.
Overall your weight is determined by how many calories you take in versus how many calories you burn. And while exercise helps you burn more calories, it doesn’t give us the green light to chow down on our fave foods 24/7. (Which means my favorite pork belly tacos will stay an occasional treat.
So in order to balance the “weight loss equation” in our favor, we need to take in fewer calories. This is called a calorie deficit. In the end it’s this calorie deficit that will help you see the best results.
Tip: Eat fewer calories…. Yeah lamest tip ever right!? Everyone knows that you need to eat less to lose weight. But if it were that simple, you wouldn’t be here now would you?
So here’s how to eat fewer calories. Pick low-calorie foods that are filling and delicious. Low-calorie, filling, and delicious are the trifecta of weight loss foods!
- Low-calorie to maintain your calorie deficit.
- Filling so you don’t constantly feel hungry (otherwise you’ll eventually binge or overeat).
- Delicious because you should actually like the food you eat.
20. How Often Should I Eat to Lose Weight?
Answer: I recommend eating five to six meals a day in order to maximize your weight loss. By eating five small meals a day you’re essentially spreading out your food into a bunch of smaller meals.
This strategy keeps you full throughout the day, keeps your blood sugar stable, keeps your energy levels stable, and gives you the willpower to stay on track with your goals.
Why is any of this important for weight loss? This all leads up to you eating fewer calories because you’re in control of your cravings and hunger. Low-energy, low blood sugar, and low willpower all mean more hunger and more cravings.
You can only fight hunger for so long until you eventually fall off the wagon. That’s why it’s so important to take control of your hunger and eating five meals a day helps you do just that.
21. Can I Drink Alcohol/Soda/Sweet Tea/Juice and Still Lose Weight?
Don’t drink your calories!
When you eat the right amount of calories to lose weight but you drink alcohol/soda/sweet tea/juice/etc., those liquid calories still count even if they don’t fill you up. It’s those calories that are either preventing you from losing weight or even causing you to gain weight.
Take it from Natasha. At the beginning of 2013, when she decided to lose weight, she started doing the math on her Dr. Pepper calorie consumption and it was in the thousands… A DAY.
“People don’t realize how many calories are in a 44 ounce cup,” Natasha says. “When I found out I was drinking over 3,000 calories in soda every day I was disgusted.”
Even worse is that the calories you drink have no impact on your appetite. When you drink an extra 200 calories during your meal, you don’t even feel it. You don’t feel more full or satisfied than if you had just drank a glass of zero calorie water.
Tip: Drink water instead. If you’re not a fan of just plain water, infuse your water with flavor by adding slices of citrus or other fruits.
22. How Many Calories Do I Need to Lose Weight?
It depends. How many calories you need depends on your weight, gender, activity level, etc.
No one wants to count calories for the rest of their life. Plus, it can be downright unrealistic. It’s impossible to always know exactly how many calories are in the food you’re eating all of the time. Dinner parties and get togethers are one huge example.
Get a meal plan that is proven to work. Ideally you want a weight loss meal plan that’s been put together by a certified nutritionist. Be sure it has lots of options to customize things to your tastes and preferences.
23. What Type of Exercise is Best for Weight Loss?
The best exercise for weight loss is the exercise you like the best. That might sound cheesy, but it’s so true!Yes, certain forms of exercise burn more calories than others but any exercise is better than none.
Find a form of exercise that you like and stick with it.
24. How Much Water Should I Drink to Maximize Weight Loss?
If you can, you should drink around a gallon to a gallon and a half of water each day. If you’re barely drinking two glasses a day a gallon can seem like a lot. Try to work your way up to a gallon slowly. First try to hit your minimum and then aim a little higher.
I’m not going to lie, you’ll probably pee a lot more than you’re used to when you first starting upping your water intake. But trust me, there are so many health and weight loss benefits that come with water intake.
Water acts as a natural hunger-blocker. If you think you’re hungry you might just be thirsty. Drinking more water will help cut down on these false hunger pangs.
Drinking water helps reduce drinking other high-calorie drinks. Remember when we talked about not drinking our calories? Yeah water is the best zero calorie drink around. Trust me when you drink a gallon of water a day there’s no room for other liquids.
Staying hydrated encourages proper metabolic function. Your body is up to 60 percent water and needs water to function properly. Being dehydrated prevents your metabolism from running at peak capacity. That’s definitely not good when you’re trying to lose weight.
25. Is Sleep Important for Weight Loss?
The short answer is yes. The long answer is also yes. We all know that we should be getting seven to nine hours of sleep each night. And women actually need more sleep than men! But how important is sleep really? Well if you’re trying to lose weight, it’s super important.
Sleep loss has been linked to:
- High blood pressure.
- Type 2 diabetes.
- Heart attacks.
Have a set bedtime that allows you to get enough sleep and stick to it! You can even set an alarm on your phone to remind you when to go to bed. The National Sleep Foundation also recommends:
- Practicing a relaxing bedtime ritual.
- Avoiding naps.
- Exercising daily (I agree!).
- Creating a relaxing sleep environment
- Sleep on a comfortable mattress and pillow.
26. What is the Best Way to Track Weight Loss Goals?
I recommend taking measurements and photos as well as taking note of your non-scale victories (a.k.a. NSVs). This will give you a much better picture of how you’re improving. The number on the scale can fluctuate, that’s totally normal. Isn’t it more exciting to notice your clothes getting loose or seeing the difference in your progress pics?
If you have other goals that you would like to track, like your activity, water intake, etc. you could get a fitness tracking app. They’ll help you see how your habits and lifestyle are changing and improving.
27. Are There Certain Foods I Should Avoid to See the Best Results?
Healthy foods support our goals, make us feel good, fuel our bodies, and give us the nutrition we need. Regular foods are the treats that we like to enjoy every once in a while. It’s ok to have “regular” foods. Weight loss nutrition is about balance.[
When you tell yourself certain foods are “off-limits” they become so much more tempting, making a meltdown even more likely. Plus, banning a food or food group just isn’t realistic. Long-term weight loss and maintenance is about creating a healthy lifestyle.
28. How Do I Speed Up My Weight Loss?
The best way to see results faster is by doing these 5 things:
- Eating five small healthy meals each day.
- Not drinking your calories.
- Drinking enough water.
- Getting enough sleep.
By doing these things you’ll be right on track to getting results in a quick and healthy way. I know it’s not a fancy answer, but there’s no magic pill to weight loss. I know that with weight loss, fast is never fast enough. But if you’re doing these things, you will definitely see results.
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