Best 6 Tips for Rapid Weight Loss
Ok so ready for my best quick and easy tips to maximise weight loss?
– Great, let’s dive right in!
Why is it that the things you love most are always the worst possible thing you could eat??
There’s no justice!
On your weight-loss voyage, pure white Sugar is public enemy no.1 in your battle to lose weight. This is because sugar is 100% refined carbohydrate (pure energy) and simple carbs like sugar are rapidly absorbed, causing weight gain, obesity and potentially type 2 diabetes (1).
Sugar is very addictive and has no fibre. As such its very easy to eat lots of sugar and calories without ever feeling satisfied. -And the “sugar rush” of extra energy that sugar supplies very quickly gets diverted into fat storage.
The addictive nature of sugar may also have certain commercial interests at heart (how surprising!). Most of us love sweet things, so we tend to eat more than we should, due to the surge of feel-good serotonin released in the brain (8).
Not so great for the waist-line!
According to the American Heart Association, in 2005 the average person consumed around 26 teaspoons of hidden sugar each day without even realising (416 calories). This is due to sugar being added to pre-packaged convenience foods to enhance flavour and increase shelf-life (2).
My rule of thumb:
- If it was made in a factory, avoid it. If nature made it, buy it!
Also try to avoid soda or “energy” drinks and sugary treats and snacks Eg chocolate bars.
For example, the average can of cola soft drink has around 7 teaspoons of sugar!
If you’re partial to some sugar in your tea or coffee, where possible try to use sugar alternatives such as Stevia or honey.
- 1 teaspoon sugar= 16 cals
- 1 teasoon stevia = 0 cals according to www.stevia.com
- 1 teaspoon honey =21 cals (but it’s sweeter than sugar, so you can use less)
2. Diets and Healthy Food Choices
OK folks, nobody said this was going to be easy! Yes you do need to diet I’m sorry to say. Diets work by providing healthy food choices that also reduce the amount of calories (energy) consumed each day.
Some diets further specialise by reducing the amount of carbohydrates and by focusing on good carbs (Eg vegetables and fruit) rather than bad carbs (sugar, bread white rice and cakes / biscuits).
Essentially you need to focus on eating healthy meals Eg delicious salads and avoiding junk food like burger and fries / chips.
Fasting is a great weight loss tool.
Popular methods include..
- OMAD (One Meal a Day) : Eat just one large healthy meal each day.
- The 5/2 : Eat normally for 5 days, and 2 days eat just 500 calories.
- 1 Day Fast: Once per week eat nothing for 24 hours. In my own experience, a 24 hour fast generally gives around half a pound of weight loss (227g).
Skipping breakfast is controversial and some sources will advise against this.
However I’m a firm believer that weight gain is usually a problem with insulin resistance.
Skipping breakfast helps you to lose weight by extending your natural overnight fast until lunchtime and is a form of fasting.
You’ll lose weight by tapping into your fat reserves in the morning and by gaining control of your insulin (the “fat” hormone) and blood glucose levels (3,4,5)
4. Reduce Alcohol
For quickest weight loss, you’ll need to quit alcohol completely (very sad I know!), however in moderation (say 1 standard drink per day with some non-alcohol days), it’s still possible, just harder.
- Beer is probably the worst offender, containing the most calories.
- Wine comes next with less calories.
- Spirits like Whiskey, Gin, Vodka have the least calories.
- For spirit mixers, use diet sodas or soda water.
5. Cider Vinegar
Cider Vinegar contains potassium which helps the body to reduce water-weight and bloating, which will have a slimming effect.
Potassium does this by balancing the effects of excessive salt / sodium in our diets.
Salt causes the body to hold extra water, so it’s also advisable to avoid additional salt where possible (especially in processed foods Eg salted peanuts or salty snacks).
The best type of Cider Vinegar in my opinion is Bragg’s Cider Vinegar. It’s unpasturised, is made from organic apples and also contains what is known as “the Mother”.
The “Mother” is a live culture of protein enzyme molecules and friendly bacteria. It gives the vinegar a slightly cloudy appearance in the bottom of the bottle, however this is nothing to worry about and it’s actually great for the digestive system.
Apparently in 400 BC, the well known “Father of Medicine” -Hippocrates, used Cider Vinegar regularly for health reasons.
It also tastes great on salads, and when diluted with a little water, you may even use it as a facial skin toner or clarifying hair rinse. Be careful not to let it get into your eyes, as it can sting a little.
It’s often said that successful weight loss is 80% diet, and 20% exercise.
Exercise, along with a healthy diet, will help you lose weight by up to 5% faster compared with those who diet without exercise(6).
As a start, try walking 20 minutes each day. Also if you’re considering getting a dog, this can be a great motivation as they do need (and demand) their daily walks!
Light Jogging can help, even if you simply build it into a walk (Eg jog 100M, then walk 100M).
Get some dumb-bells and do some weight lifting exercises every other day. Full body movements with weights are recommended.
For example, holding the weights, squat to a crouching position, keeping the back straight, then stand and lift the weights above your head then lower them to your sides. Repeat 10 times.
Interval training is probably the ultimate exercise as it raises the heart rate, and gives a greater boost to the metabolic rate (which burns more calories throughout the day). A simple method is to sprint for 10 seconds, then walk for 60 seconds. Repeat this 5 or 6 times.
Due to the metabolic advantages of interval training, this is why I always recommend Craig’s Turbulence Training Workout.
As with all exercise, its best to check with your doctor first to confirm its compatible with your particular health situation.
Did You Know? – The reason so much sugar is added to our food these days, is due to the recent low fat craze. Sugar was added to replace the taste in food which was lost by having it’s fat removed. This was a huge error, and we’d be much better off from a weight loss perspective, having foods with healthy fats and much less sugar.
What do you think?