You want to lose body weight fast, but you want to do it safely. Is it possible by these Extreme Weight Loss Methods?
Many people think that losing weight can happen in just a day. Some people achieve steady weight loss after a couple of months to years. While many fad diets, meal replacement plans, and weight loss pills claim rapid weight loss, most lack scientific evidence.
Many eating plans and extreme diets are designed to help you lose weight but leave you feeling hungry and unsatisfied. This is why sticking to a healthy diet plan is hard.
No worries, if you want to shed pounds quickly, some effective weight loss strategies have an impact on weight management.
Knowing these techniques can help a lot in your weight loss journey, plus they are definitely safe and don’t lead to weight gain because you will not feel hungry.
10 Extreme Weight Loss Methods to Lose Weight Fast
If you want to lose weight quickly, some of these tips may help, but keep in mind that choosing the short-cut way doesn’t result in sustainable weight loss. Instead, focus on long-term healthy habits that will help improve your health and result in healthy weight loss.
1. Eating Mindfully
Mindful eating is a practice where people focus on what they eat and when. This helps you identify unnecessary food intake, which you may not realize you’re doing throughout the day that does not help promote weight loss.
Try to avoid eating foods you didn’t choose for yourself. Knowing your calorie intake and where it came from can help shift the focus of control from external authorities.
2. Try Intermittent Fasting
Intermittent fasting, as defined by some resources from Healthcanal, is the eating pattern involving regular short-term fasts and consuming meals within a shorter time window.
The most common intermittent fasting methods include alternate day fasting (ADF), the 5:2 diet, and the 16/8 method. Following a healthy diet pattern on non-fasting days is best to avoid overeating.
3. Cut back on Sugary Foods
One great way to lose weight and burn fat is to cut back on sugars, starches, and carbs. Carbohydrates are rich in calories; therefore, you should consume fewer calories by following low-calorie diets and replacing refined carbs with whole grains.
If you choose to eat more complex carbs combined with a calorie-deficit diet, you’ll benefit from higher fiber, which makes you feel full and satisfied.
4. Eat Plenty of Fiber
Including fiber in the diet can increase the feeling of fullness, promoting weight and fat loss by reducing appetite. To further improve getting rid of belly fat, combine soluble fiber with other lifestyle changes, such as eating a balanced diet and exercising more.
5. Get a Good Night’s Sleep
Studies have shown that getting less than 5 to 6 hours of sleep per night is associated with a risk of obesity. It’s because poor quality sleep slows down the process of converting calories into energy.
The body may store unused energy as fat when metabolism is slowed down. Moreover, poor sleep can increase insulin and cortisol production, leading to fat storage.
6. Make a Diet Plan
Meal planning can be a helpful tool if you want to lose weight effectively. When done right, it can help you create a low-calorie diet for weight loss while providing your body with the nutritious foods it needs to function properly.
All weight loss diet plan has one thing in common: to eat too few calories that don’t exceed 800 calories per day. Most very low-calorie diets consist of 500 calories per day. Before starting calorie restriction diet plans, consult first wellness professionals or dietitians.
Some popular diet plans include:
- Cabbage soup diet
- Grapefruit diet
- Baby food diet
Meanwhile, some people do water fasting, which involves eating nothing except water. However, be cautious with this as it can cause water weight.
7. Manage Stress levels
People under constant stress trigger the release of the hormone cortisol, which increases the appetite and potentially leads you to overeat. Try to manage stress through yoga, meditation, and spending some time outdoors.
8. Choose Healthy Foods
Aim to include a variety of healthy foods at each meal. Balance your plate and lose weight by including these foods in your meals.
- Protein source to improve muscle mass
- Healthy fats regulate hunger hormones
- Vegetables offer filling fibers to decrease your urge to snack
9. Do Exercise
Eating a balanced diet and exercising have some health benefits and can help you lose weight quickly. Strength training exercises, such as lifting weights, help you burn calories and improve your metabolism. If lifting weights is not an option, do some cardio workouts such as walking and jogging.
10. Natural Fat Burner Supplements
To enhance the weight loss process, some people rely on natural fat burner supplements as their final option. Some helpful insights from experts recommend combining it with a healthy diet and exercise for a better result.
Before taking any supplement, consult a doctor because some ingredients could interact with your current medication.
Are There Any Risks of Rapid Weight Loss?
Trying to lose weight quickly makes physical demands on the body that can cause serious risks, such as gallstones, dehydration, eating disorders, and electrolyte imbalances. Other side effects or rapid weight loss include:
- Headaches
- Irritability
- Fatigue
- Dizziness
- Constipation
- Muscle loss
The health risks of rapid weight loss increase with the time spent on the diet. Following crash diets are dangerous for the health.
How Long Does It Take to Lose Weight?
Generally, it takes four weeks to notice weight loss for yourself and six to eight weeks for others to notice. Sustainable weight loss requires a long-term process, and one essential change key to losing weight is tracking your progress.
If you’ve started your weight loss journey, you’ve probably anxious every time you look at the scale. Not seeing any progress means it’s no longer effective; just follow your diet plan and wait until you achieve your target weight.
The Bottom Line
Remember that there are no quick fixes when it comes to weight loss. The extreme weight loss diet includes eating a nutritious and balanced diet. This should include portions of fruits and veggies, good quality protein, and whole grains.
Make sure to have at least 30 minutes of physical exercise every day and manage your stress.