How to Lose Weight as Fast as Humanly Possible?
Healthful Vitality | 03/10/2022 | How to Lose Weight as Fast as Humanly Possible?
Almost 50% of the population in the US needs to reduce their body weight. Thus, many people ask that could be the fast and yet humanly/healthy way to do that?
To begin with, we have to understand that what is a realistic and healthy weight loss target?
Most recommendations say that 1-2 pounds a week is a healthy or humanly target. That means 4-8 pounds (2-4 kgs) a month.
Generally, young adults may set a weight loss target on the higher side; however, middle-aged and older adults on the lower side. Additionally, those living with chronic ailments should also set the target on the lower side.
Further, let’s say that most would like to lose 8-10 kg weight. It means that most people should target 4 to 6 months for optimal weight loss.
The two effective ways of weight loss are calorie restriction and exercise. These are the only two foolproof ways of weight loss. However, among these two, calorie restriction is more important. It is because burning too many calories may be physically not possible for many.
Calorie restriction for weight loss
Here we are talking about a humanly restrictive diet, something that most can follow. Thus, perhaps, the best target could be 1200-1300 (max 1500, else it would not work) calories a day.
Such a diet is relatively easy to follow. One may include two regular meals a day and two snacks. One may also add some health supplements to the daily regime.
A meal should try to restrict carbs intake. It means limiting the intake of bread, baked products, rice, potatoes. However, one may enjoy fish, chicken to heart. One may also consume red meat once in a while.
When it comes to fats or oils, consume them in moderate amounts. Additionally, switch to olive oil. Many vegetable oils are not only high in calories, but they also cause obesity. And, of course, avoid eating deep-fried items.
Snacks should primarily contain fruits, salads, a small portion of nuts. It should not include high-calorie and high-sugar snacks.
Among supplements, consider protein supplements, probiotics, dietary fiber (like psyllium husk), and multivitamins. These supplements would help regularize gut function and maintain optimal health.
Some people may use restrictive diets like the keto diet, paleo diet, or other diet forms. However, it is not essential.
Exercise for humanly weight loss
Exercise is both for weight loss and boosting health. One may find sticking to an exercise regime challenging initially. However, after a month, it is not that difficult.
Since here we are discussing a way of weight loss humanly, so let us be honest. For most people, doing exercise for 30 minutes is not a challenge. Most can also progress to 60 minutes a day. However, 60 minutes is the human limit. Any more exercise would cause fatigue, mood changes and would be challenging.
Choice of exercise also depends on the lifestyle. It may be brisk walking, jogging, running, swimming, hiking, aerobic exercises, to name a few. It is vital is to ensure that the exercise intensity is moderate.
Using these two methods, anyone can lose at least 12 pounds in three months. But there must be no compromises on the daily calorie intake. A 1200 calorie diet is quite humanly though difficult for those who consume more than 3000 calories a day.
Related Article: Top 5 Waist Slimming Exercises You Can Do at Your Home.