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Fast Track Your Fitness: 5 Weight Loss Strategies And Extra Tips for Rapid Results!

Written by:

Shrabani Pattnaik

Published on: 14 Nov 2023

Updated on: 05 Oct 2024

10 min

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Are you tired of those fake fitness-promising advertisements? All these phoney weight loss programs only come with long bills but no benefits! But this article is exactly what you need!

You can easily attain your goal of staying fit with some of the most effective weight loss plans to lose weight naturally. Also, practising the best weight management techniques is a positive sign towards a healthy lifestyle. So do not get confused by endless diet promotions, supplements, and starvation regimes that claim speedy weight loss.

Here, you will uncover some effective weight loss strategies that will help you shed those extra pounds. With a dash of commitment and a sprinkle of motivation, let’s turn the page to a healthier and happier you! Read on!

What Are Weight Loss Strategies?
What Are 5 Ways To Lose Weight? Follow These Effective Weight Loss Strategies
Some Additional Healthy Weight Loss Strategies
Dietitian’s Recommendation
The Final Say
FAQs
References

What Are Weight Loss Strategies?

Weight loss goals are easy to set but hard to commit to. Most people leave the plan halfway through, either due to time constraints or procrastination. Sometimes, even after losing weight significantly, people experience unwanted weight gain. Adopting stringent weight loss strategies can resolve all these nuisances.

Two proven weight management strategies include a nutritious diet similar to the Mediterranean diet, which contains many vegetables and fruits, and the others incorporating exercise. A diet can include healthy fats, like olive oil in moderation, and small portions of lean flesh, similar to fish and poultry. Along with that, some moderate quantities of grains, like millet and wheat, are added.

Having an adequate amount of fruits and vegetables is beneficial. They are packed with vitamins, minerals and phytochemicals that help avert significant illnesses and diseases, such as diabetes, heart disease and some cancers.

Exercise and yoga, such as Surya Namaskar, are critical for keeping weight down. Research suggests that 60 to 90 minutes of daily exercise is one of the best weight reduction strategies. Find training and workouts that you can practice regularly. With regular practice, you will soon change your actions, enhance your health and fitness, and manage your weight by following active fitness plans.

Also Read: How To Start Your Fitness Journey At Home In 9 Easy Steps: Your Guide To Feel Fit And Fab All The Time!

What Are 5 Ways To Lose Weight? Follow These Effective Weight Loss Strategies

Here are five tips to get you started on your weight loss and weight loss journey:

Strategy 1: Balance Your Protein, Fat And Carb Intake

Try to include different foods in each meal. Protein, fat, vegetables, and complex carbohydrates should be included to keep your plate balanced.

A. Protein

Consuming the recommended amount of protein is essential for maintaining muscle mass while losing weight. Protein-rich diets can also reduce cravings and snacking by helping you feel full and satisfied. Below are examples of foods that contain protein:

Bean
Lentils
Pulses
Dairy products
Soy and its products
Eggs
Lean meat
Chicken and poultry
Fish and seafood
Supplements like Alfalfa Powder

B. Vegetables (Carbohydrates)

All vegetables can be a nutritionally rich addition to your diet. Aim to eat about 2.5 cups of vegetables a day.

Examples of vegetables include:

Leaf green
Tomatoes
Peppers
Green beans
Squash

Note that certain vegetables—like potatoes, sweet potatoes, and corn—are considered carbs or grains on the plate because they are higher in carbs and calories. Keep portion sizes in mind when adding these vegetables to your plate.

C. Healthy fats

Healthy fats like olive oil, avocado, nuts and seeds are great choices for your diet. Although some oils, such as olive oil, are considered healthy, they also provide 9 calories per gram, compared to proteins and carbohydrates, which only provide 4 calories per gram. For this reason, it is important to eat healthy fats in moderation and limit saturated and trans-saturated fats. Butter and coconut oil should only be consumed in moderation due to their high saturated fat content.

Strategy 2: Move Your Body

Physical activity guidelines recommend combining cardio with strength training for optimal health. Cardio exercise includes walking, jogging, running, cycling, or swimming. You can refer to ToneOp Fit’s Home Workout Plan to design a personalised workout plan that fits your lifestyle and schedule. You will be guided by a fitness coach and receive 24/7 expert support to ensure your fitness goals are achieved without any compromise.

Strategy 3: Eat More Fibre

Fibre passes through the digestive tract slowly and can help you feel fuller and longer to promote weight loss. It can also stabilise blood sugar levels, promote regularity and protect against chronic diseases. Fruits, vegetables, whole grains, baked goods, and legumes are food groups that contain a lot of fibre. Aim to eat 2 cups of fruit and 6 ounces of whole grains daily. Many vegetables and legumes also contain fibre.

You can also try fibre-rich supplements like ToneOp Care’s Wheat Grass Powder. This weight loss superfood has a high fibre content, which helps maintain a satiated feeling and prevent overeating. Wheatgrass powder also supports digestion, eliminating waste and reducing bloating. Lastly, its chlorophyll content helps balance hormones, potentially curbing cravings.

Strategy 4: Increase Your Water Intake

When it comes to weight loss, water is highly underrated. Water acts as an appetite suppressant and can help increase your metabolism, detoxify your body, and help your body burn fat. It also keeps your body hydrated before, during and after your workout so your body can run smoothly and you can avoid dehydration.

Drinking more water during your weight loss journey and in everyday life is an important habit to develop. For some reason, increasing your water intake can seem like a chore, but we can provide you with tips and tricks to help you get enough water and enjoy it.

Strategy 5: Get Enough Sleep

In addition to changing your diet and exercise, getting enough sleep each night can also benefit weight loss. One study found that people who regularly sleep less than 7 hours per night are more likely to have a higher body mass index and develop obesity than those who sleep more. Lack of sleep can also alter the levels of hormones that control hunger and appetite. Aiming for at least 7 hours of quality sleep each night is generally recommended. We also recommend trying aromatherapy for better sleep or practising restorative yoga to improve your sleep quality.

Also Read: 20 Unique Ways For Staying Motivated For Weight Loss With Tips To Sustain It!

Some Additional Healthy Weight Loss Strategies

Here are some evidence-based weight loss strategies that you must know:

1. Focus Beyond The Scale

For instance, aim to lose a cloth size or measure your losses in inches around your hips, waistline, thighs, and arms. Losing 5-10% of your total body weight can have a profitable impact on reducing the risk of developing numerous chronic diseases and provide motivation. This is one of the most effective weight-loss strategies.

2. Start Calorie Counting

You can simply begin by counting calories. The funda is very simple. In order to lose weight, you have to burn more calories than you consume. Since a pound is about 3,500 calories, you must reduce your intake by 500-1,000 daily to lose around 1 to 2 pounds weekly.

Do not set unrealistic expectations like eating less than 500 calories a day. This will bring about hunger pangs, irritate you, and even harm you.

3. Track Your Meal Intake

Keeping track of your eating habits is a superb technique for weight loss. It raises awareness and forces you to consider what you eat. You can also notice your eating habits, such as guilt eating or binging, and avoid them.

There are various phone apps like ToneOp, available for you that help you track your day-to-day intake and energy level. This can help you assess your current calorie count, set aims and create a weight loss plan meal.

4. Stay A Day Ahead Of Your Meals

Busy and over-packed schedules can shoot you straight to the drive-through if you do not have a meal plan. Make sure you have your meal plan ready before you even start the day, or carry emergency snacks just in case you are trapped in some last-minute work.

Keep healthy foods like oats, wholewheat bread, boiled eggs or some healthy snacks in hand to quickly toss together a wholesome meal.

5. Mind Your Meals And Handle Cravings

Being "mindful" around meals and snacks means you are genuinely focused on eating. You can learn to handle food cravings. Eating right between healthy and unhealthy foods can help you enhance your relationship with food and strengthen your control over cravings. You can also practice mindfulness to handle cravings.

6. Take Healthy Drinks

Refrain from spending the day sipping away your calories. Drinks like juice, soda, sweet teas, energy drinks, and flavoured coffees can dent your daily calorie budget. Make a habit of adding healthy drinks and water intake. However, jazz it up with fresh lemon or lime.

7. Balance Exercise Time

While 150 minutes each week sounds like a lot of time, you can do it in stages. Spread your activity out during the week. You can exercise with a moderate effort for at least 10 minutes at a time. This is referred to as the best among all the weight reduction strategies.

Also Read: 8 Powerful Tips to Stay Motivated for Your Everyday Workout

Dietitian’s Recommendation

Losing weight is not rocket science. But that doesn't mean it's easy. While your goal may be to lose weight quickly, it's important to think long term. Although you can lose weight quickly, losing fat takes longer and developing sustainable weight loss may take longer than you'd like. What we eat, how much we move, and the inner workings of our minds all contribute to how we gain and lose weight. Eating a balanced diet and staying active can help promote long-term weight loss.

Dt. Lavina Chauhan

The Final Say

The best weight loss strategies are not some chemical mambo-jumbo but require dedication. This blog discussed five popular evidence-based weight loss strategies that can help you lose weight effectively, but you have to commit to yourself to achieve your goals.

These super healthy weight loss strategies of success will help you stay healthy and fit. However, while losing weight rapidly may be your objective, thinking about the long run is essential. Be mindful that while you may lose water weight faster, fat loss takes longer, and developing sustainable weight loss may take even longer than you would expect. So, stay determined and focused, and ace your weight loss goals.

FAQs

1. What are the best weight loss apps available?

The best weight loss app that can help you lose weight effectively and keep track of your calorie intake is ToneOp.

2. What are the foods that help you lose weight naturally?

Foods that have a significant amount of protein, fibre, and vitamins should be taken in proper portion sizes to ensure your healthy weight loss. Some of them are

Berries
Grapefruit
Oranges
brown rice
Oats
Quinoa
Whole-wheat bread

3. How much calorie intake is healthy for an individual?

For healthy weight loss, you should generally aim to consume 500 fewer calories than your daily maintenance needs, leading to a loss of about one pound per week. Daily calorie intake varies based on factors like age, sex, and activity level, typically ranging from 1,600 to 2,400 calories for women and 2,000 to 3,000 calories for men.

4. What are some evidence-based weight loss methods?

Evidence-based weight loss methods include :

Mindful eating practices
Incorporating regular physical activity,
Adopting a balanced and nutrient-rich diet
Ensuring adequate sleep

References

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.