David is an army-trained biomedical scientific officer, writer, and lifelong health and fitness enthusiast.
Lose Weight Quickly and Easily
Obesity is now a national epidemic. We are consuming more processed, refined and sugary foods than ever before, and this is taking its toll – both on our health and our waistlines! At any given time almost a third of us are on some sort of "diet." Billions of dollars are spent each year on various diet aids. Yet only around 5% of those who attempt to lose weight actually succeed and keep it off. But if you want to learn how to lose weight quickly and permanently, it’s actually not that difficult. You just need to understand and implement a few basic principles.
The Consequences of Being Overweight
If you are significantly overweight you can expect to suffer ill health, a poor quality of life and an early death.
Being overweight makes you far more likely to suffer from high blood pressure, as well as high blood cholesterol and triglycerides. On top of this, excess abdominal fat causes your cells to become insulin resistant. This causes you to secrete more insulin to compensate, and this can eventually lead to type 2 diabetes.
If you have any of these (high blood pressure, increased cholesterol and triglycerides, or diabetes) you will have an increased risk of early death. But if you have two or more, a heart attack or stroke could strike at any time.
In fact being overweight causes almost all degenerative diseases to be accelerated and puts you at a much greater risk of developing certain types of cancer as well. So it’s got to be worth making an effort to address the problem and start to shed some of those excess pounds.
The Five Principles of Weight Loss
In order to lose weight, all you really need to do is take in fewer calories than you expend (i.e. eat at a calorie deficit). This can be done in two ways:
- Consume fewer calories.
- Expend more calories.
And although in theory the greater the calorie deficit, the faster the weight loss will be, starvation diets are not the answer. This is because if the deficit is too great for too long your metabolism will slow right down, making it harder to lose weight (and easier to put it back on again when you come off your ‘diet’). You’ll also lose a lot of muscle tissue, and you’ll be constantly fighting hunger. In a battle of will against hunger, hunger will win every time. So you’ll be fighting a losing battle.
So what’s the solution? It’s simply a matter of changing some of the foods you are eating. What you eat is far more important than how much. By eating the right foods you can feel satisfied all the time, whilst still drastically cutting your calories. So you’ll achieve your weight loss goals with ease.
So to lose weight fast, and then keep it off, follow these five simple steps:
1. Be determined to succeed.
If you enter into your weight loss program in a half-hearted manner, you’ll be unlikely to stick to it for long. So it’s essential to make a firm decision and be absolutely determined to follow it through. Focus on your ‘why’. What is the reason you want to lose weight? Remind yourself of this every day. It takes effort to change habits, so stay focused on your goal and be determined!
2. Eat less processed, refined and sugary foods.
Foods such as pizzas, pies, pastries, cakes, biscuits, candy bars, puddings etc. all tend to be calorie dense, and they are also very easy to overeat. So they tend to pack on the weight – as well as causing a lot of disease in the body. They also cause the body to hold on to its fat stores. If you do eat packaged foods of any sort, always check the labels for their sugar and fat content. And beware of foods labeled ‘low fat’, as these are usually high in sugar!
3. Eat more natural, whole foods.
Meat, fish, and eggs are high in essential protein and are very satiating. Fruits and vegetables contain a wide range of nutrients, as well as a good amount of healthy fiber. Nuts, seeds and dairy are also healthy and nutritious, but should not be eaten in excess. Whole grains (brown rice, oats etc.) and potatoes provide a healthy source of complex carbohydrates, as well as additional fiber, but again should only be eaten in moderation. Base your diet on these foods and you will lose weight easily, whilst also greatly improving your health.
4. Drink plenty of water.
This may seem like a minor point, but it’s actually very important. In today’s polluted environment, your fat cells act as ‘store houses’ for toxins. When your fat is used up it releases these toxins, and they need to be flushed out of your body as quickly as possible. Otherwise you could experience side effects such as headaches, nausea or skin irritations. So make sure you keep your fluid intake high.
5. Ensure you exercise regularly.
Although what you eat is the most important factor, true long term healthy weight loss is impossible without exercise. Cardiovascular exercise, such as brisk walking or running, helps to burn off additional fat, whilst strength training will help you maintain (or even increase) your muscle mass while you are losing fat.
I also highly recommend taking a good quality, whole food source multivitamin supplement each day, as the extra nutrients this provides will help to keep your metabolism high, as well as ensuring against the longer term health problems associated with deficiencies.
It’s important to realize that successful long term weight loss cannot be achieved by going on a diet of some sort. It requires a permanent lifestyle change, replacing old habits with new ones. You can still eat all your favorite foods occasionally if you wish though – just don’t make a habit of it and you’ll be fine.
So now you know exactly how to lose weight fast, and keep it off. Just follow the 5 simple steps outlined here and you should soon be able to achieve your goal of a slimmer, healthier you.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
David (author) from Birmingham, UK on July 07, 2013:
Thanks ps. Glad you liked the article, and I wish you continued success in your efforts.
Patricia Scott from North Central Florida on July 07, 2013:
Thanks for sharing this.
I am gradually losing weight and while I know the basic premise behind losing I still struggle. I am bookmarking this to refer to later...added to my files to refer to often.
Angels are on the way ps
David (author) from Birmingham, UK on July 06, 2013:
Thanks Kansasyarn. And thanks for the advice. I will take a look at that.
Teresa Sanderson from Rural Midwest on July 06, 2013:
Great hub with lots of great information. I like the layout and easy to understand information. I am completing the hubpages apprenticeship program this month. You should look into it!