Faster Ways to Weight Loss, Including Tips for Cutting Down Calorie Intake

Healthful Vitality | 10/09/2021 | By NP Contributor | Faster Ways to Weight Loss

Studies show that in the US, whooping 42% of adults are obese. Obesity is so harmful to health that the American Medical Association classified it as a disease in itself in 2013. Since it is a disease, it must be diagnosed and cured.

However, that is not a complete story. In the medical world, overweight and obesity are two different things. Therefore, the problem is even graver, as, in the US, more than 70% of adults are either overweight or obese.

Generally, BMI is considered a good measure of obesity. Thus, a person with BMI between 25 to 30 is overweight, and above 30 is obese. Those living with BMI above 40 or severely obese, and they require to lose bodyweight fast.

To calculate BMI, one may use an online BMI calculator.

However, BMI is not the only indicator. For example, even mild abdominal obesity is quite dangerous. Thus, some experts also advocate measuring the waist to chest ratio because BMI may not work for highly muscular men like bodybuilders.

Losing bodyweight fast

There is a reason to lose body weight fast, as it may help reverse many diseases like diabetes, may lower blood pressure, and may even help prevent osteoarthritis.

There are two approaches to lose body weight, reduce calorie intake or increase calorie expenditure. It is simple as that. Unfortunately, though the principles are simple, it is pretty challenging in practice, which is why many people fail.

Exercise

Though most people know that exercise does not essentially result in considerable weight loss, any weight loss program should start with an exercise program.

It is because the benefits of exercise go beyond weight loss. It boosts metabolism, improves insulin sensitivity, enhances cardiovascular and respiratory health.

Exercise is for strengthening various body parts. However, it does not cause much weight loss because burning calories is a time-consuming task. For example, an hour of workout in a gym may barely help burn calories found in a bar of chocolate.

Low calorie but nutrients rich diet

No weight loss program would work without dietary measures. However, it does not mean giving up food. Instead, it means making significant changes to dietary choices, especially when a person is looking for substantial weight loss and wants it to achieve fast.

Most healthy adults would need 2000 to 3000 calories to maintain body weight. It means that faster weight loss would essentially require consuming calories less than 2000. Depending on the weight loss target, one may plan a 1200 calorie diet or 800 calorie diets. There is a learning curve involved, as it means lots of calorie counting, but it works. Below are few tips for cutting down calorie intake.

Tips for cutting down calorie intake

• Reduce the size of the plate: One may continue to enjoy food but in much smaller portions.
• Avoid frequent munching: Most obese people have a habit of frequent munching. If one cannot avoid it, it is good to choose low-calorie snacks like green salads.
• Increase intake of fruits and veggies: They influence satiety and are low in calories.
• Cut down total carb intake: It may especially mean consuming less bread, processed carbs, and even giving up sugars.
• Only high-quality fats: Fats are highest in calories, in comparison to carbs and proteins. Thus, switch to omega-3 rich fats, like virgin olive oil, flaxseed oil. Use minimum oil in cooking.
• Maintain protein intake: However, most proteins should come from lean meat like chicken breast, fish, and seafood.
• Supplement your diet: It is to avoid deficiencies of micronutrients. It does not mean consuming lots of supplements, but it may involve intermittent use of multivitamins.

1200 or 800 calories intake through a well-planned diet may help lose body weight quickly in almost all cases. However, it may involve fighting hunger pranks initially.

An excellent learning source for making healthy dietary choices could be the US govt. website myplate.gov. It also provides an excellent app to keep track of calories and intake of nutrients.

Bariatric surgery

It is a step for those who fail to make lifestyle changes. It is recommended for those with BMI above 40, as they are regarded as mortally obese, and the risks of any surgery outweigh the risk of obesity. Moreover, this surgery is highly safe and can be done even with the help of laparoscopy, with only involves making a small hole in the abdominal wall. To conclude, losing body weight is essential. Doing it without medical intervention is the best way. However, using medical intervention may be needed in some cases.

Related: Does Sweating Help You Lose Weight?