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The ultimate guide for weight loss

Team AckoJun 14, 2024

Anyone who has a perfect metabolism and genetics won’t understand the struggle of losing weight. However, a large majority of individuals find it immensely difficult to shed even a few pounds.

Embarking on a weight loss journey is not just about looking good and fitting stereotypical beauty standards in society. Being overweight is also the major reason behind multiple diseases, including hypertension, cardiovascular conditions, and more. Therefore, losing weight is necessary for a healthier lifestyle.

You will come across numerous guides on the internet telling you how to burn fat. Some might claim that it’s about eating less and giving up on all your cravings. Others will tell you to become a fitness enthusiast and work out every day.

The truth is that there’s no one-size-fits-all approach to losing weight. But following some basic tips might help you shed those extra pounds easily. If you are planning to jumpstart weight loss and achieve your desired body, delve deeper into this comprehensive guide.

Note: The information shared in this article is basic, so it might not be particularly rewarding for everyone. Please consult an expert for tailored weight loss guidance based on your gender, age, and health profile.

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Contents

What is weight loss?
Benefits of weight loss
Best weight loss tips
The Wrong Way To Lose Fat
The Four Phases Of Sustained Weight Loss
Frequently asked questions

What is weight loss?

Weight loss is understood as a reduction in body weight. Healthy weight loss is characterised as a reduction in body fat and not lean mass. You can consult a certified dietician or a doctor to know how much weight loss is appropriate for you.

Benefits of weight loss

The following are the key benefits of weight loss and maintaining a healthy weight thereafter.

Lower levels of triglycerides
Improved mood
Higher self-esteem
Lower blood pressure
Improved mobility and reduced pain
Less risk of heart disease
Lower risk for multiple cancers
Better sex life
Improved insulin resistance
Better sleep
Less risk of multiple types of health issues

In a nutshell, the benefits of losing weight include becoming fitter, healthier, and more energetic.

Best weight loss tips

Whatever your reasons for weight loss may be, the following are the top generic weight loss tips to achieve and maintain a healthy body weight.

1. Vegetables for weight loss

The following are the main vegetables that aid in weight loss. So, if you are formulating a diet plan for weight loss, incorporate these.

Bell peppers
Cucumbers
Cauliflower
Mushrooms
Beans
Carrots
Broccoli
Bottle gourd
Chillies
Pumpkin
Asparagus
Spinach and other leafy greens

2. Protein-rich foods for weight loss

The best foods for fat loss often contain a high amount of protein. The following are the top non-vegetarian and vegetarian sources of protein-rich weight loss foods.

Non-vegetarian sources

Salmon
Tuna
Bison
Pork
Turkey
Beef
Eggs
Chicken breast
Greek yoghourt

Vegetarian sources of protein

Almonds
Lima beans
Black beans
Cauliflower
Potatoes
Oats
Corn
Spirulina
Tempeh
Pistachios
Hemp seeds
Avocado
Guava
Legumes
Chia seeds
Peas
Lentils
Brussel sprouts

3. Exercises for weight loss

The following are some of the top exercises you can do to reduce your weight.

Burpees
Pushups
Interval training
Squats
Swimming
Deadlifts
Heavy weight lifting
Battle ropes

4. Cardio exercises for weight loss

The following are the leading cardio exercises for weight loss.

Incline walking: If you feel running is too intense and walking is not intense enough, then you should try out incline walking. In this exercise, you have to walk on a treadmill after setting a reasonable incline. Since gravity is working against you, doing this exercise can help you burn a lot of calories.
Stair Climber: This cardio exercise involves climbing stairs while carrying weights. You can choose dumbbell weights as per your strength level and do a couple of reps of walking up and down the stairs. This will help speed up your body’s fat-burning process.
Sprinting: This is an exercise that requires zero equipment. If sprinting is too intense for you, you can try jogging instead. This exercise can be best executed outdoors.
High-intensity interval training: This method of exercise alternates between high-intensity and low-intensity reps to maximise the fat-burning outcome. It can be used for different exercise types.
Rowing: This exercise is usually done using a rowing machine but can also be replicated with an actual boat on the water. It is a low-stress exercise that can maximise your weight loss.
Boxing: This type of exercise engages the upper part of the body and effectively burns calories. Since it is more interactive, it can be more enjoyable than running or cycling for some people.
Cycling: This exercise can either be done in the gym with a stationary cycle or outdoors with a regular cycle. When cycling is coupled with high-intensity interval training, it yields the maximum result.
Swimming: This can be considered a full-body exercise and is a good option if you enjoy swimming. It is also a fast way to burn calories.
Jumping rope: This type of exercise requires only a rope and can be done anywhere. It helps improve feet and hand coordination and burns significant calories when performed in high-intensity intervals.

5. General weight loss tips for men and women

Here are the top tips for men and women to accelerate their weight loss process

Add vinegar to your diet: White vinegar is known to have a host of health benefits, one of which is to reduce body weight.
Drink healthier beverages: Avoid drinking carbonated beverages. Alternatively, drink healthier beverages like fresh fruit juices, and intake an adequate amount of water.
Try strength training: Studies have shown that strength training can decrease visceral fat. It is the type of fat that causes the bloating of the belly.
Consume plenty of protein: Eating sufficient quantities of protein can help reduce your body fat. One of the reasons for this is consuming proteins makes you feel full and less likely to eat more.
Try out intermittent fasting: Intermittent fasting is alternating between eating and fasting. For example, one way to go about intermittent fasting is to fast for 16 hours and eat during an eight-hour window.
Reduce the intake of refined carbohydrates: Refined carbohydrates are stripped of their nutritional value and fluctuate your blood sugar levels. This can consequently result in the accumulation of belly fat.
Eat more healthy fats: Unhealthy fats are the greatest hindrance to the fat-burning process. Unhealthy fats include trans fats and saturated fats. Alternatively, try adding healthy fats to your diet. This will prevent you from eating unnecessarily.
Consume more fibre: Fibre-rich foods are known to reduce body fat. So start eating food like legumes, whole grains, seeds, nuts, high-fibre fruits and vegetables, etc.

6. Fruits for weight loss

The following are the best fruits for weight loss.

Apples
Kiwifruit
Grapefruit
Bananas
Rhubarb
Berries
Passion Fruit
Stone Fruits
Oranges
Melons

7. Yoga for weight loss

The following yoga poses are speculated to accelerate the weight loss process.

Adho Mukha Svanasana (Downward Dog Pose)
Dhanurasana (Bow Pose)
Chaturanga Dandasana (Plank Pose)
Surya Namaskara (Sun Salutation Pose)
Virabhadrasana (Warrior Pose)
Sarvangasana (Shoulder Stand Pose)
Trikonasana (Triangle Pose)
Parivrtta Utkatasana (Twisted Chair Pose)
Sethu Bandha Sarvangasana (Bridge pose)

8. Effective tips for weight loss at home

Here are some things you can do to achieve weight loss at home.

Follow a regular meal pattern: This will help you burn fats more easily. Also, it will make you less likely to eat unhealthy snacks.
Do not skip your breakfast: Skipping your breakfast will only make you feel more hungry, and you may end up eating high-calorie snacks to compensate.
Use a smaller plate: Eating from a smaller plate will psychologically influence you to eat less than usual.
Eat plenty of fruits and veggies: Fruits and vegetables are usually rich in fibre and low in fats. They also contain other nutritious vitamins and minerals.
Eat high-fibre foods: Eating such foods can make you feel full and manage calorie intake.
Get more active: Engaging in physical activities not only helps reduce your weight but also offers other health benefits.
Do not stock junk food: Avoid eating junk foods like fizzy drinks, chocolates, chips, etc. Rather, consume weight loss foods like oats, almonds, pistachios, etc.
Read food labels: Read food labels before buying and consuming canned and packaged food. This will give you an idea of the nutritional status of the product.

9. Best sports to lose weight faster

Engaging in the following sports can help you reduce weight rapidly while also enjoying the process.

Gymnastics
Martial Arts
Parkour
Soccer
Boxing
Sprinting
Cycling
Tennis
Badminton
Swimming
Basketball

The Wrong Way To Lose Fat

Many individuals find it challenging to shed weight because they attempt to do a lot of things at once. People often adopt an extreme approach when it comes to their health. They start eliminating all unhealthy food, go all out with workouts, and attempt to break bad habits such as insufficient sleep.

Eventually, these positive habits give way to feelings of deprivation and disappointment. In the end, people give up thinking that they will never be able to achieve their desired body.

But losing body weight isn’t easy, and it is also not quick. If you are looking for the best way to lose body fat, you will realise that it’s an elaborate process. You will have to make eventual changes to your lifestyle to achieve your desired weight.

You might have searched the internet innumerable times to understand how to lose weight in a month. But that’s where you are wrong. The first thing to know about losing weight is that you have to remain patient and consistent.

Everyone has a different body. So, every individual will need a different amount of time to achieve their desired weight. It’s important to remember that you might not see results in a week or two.

But you can’t give up. You will have to consistently stick to your weight loss regimen to see drastic results in the long term. Moreover, you should make gradual changes to your lifestyle to lose weight in a healthy way.

The Four Phases Of Sustained Weight Loss

Counting calories alone is not enough for long-lasting weight loss. While you may initially shed pounds, they can easily return once you stop keeping track. Your efforts become futile if you regain the lost weight after stopping the calorie-counting regimen. Therefore, it's crucial to adopt a strategy that promotes sustainable weight loss. Check out the steps to lose weight in a healthy manner for long-term results.

Detox or anti-inflammatory cycle

Are you someone who keeps wondering how to start losing weight when you are obese? Toxins, gut bacteria imbalances, and inflammation are the leading causes of obesity. The first phase focuses on targeting all of them.

It aims to reduce inflammation and bloating by eliminating food sensitivities, restoring gut bacteria balance, and detoxifying the body. During this phase, focus on consuming gluten-free grains, vegetables, fruits, and homemade herbal drinks.

Avoid sugary and dairy products. To support the cleansing process, incorporate detoxifying foods such as vegetable juice, green tea, and probiotic supplements.

Low GI or fat-burning cycle

The detox phase prepares your body to lose weight. During this time, incorporate foods with a low glycemic index into your diet. High-GI foods rapidly break down, releasing sugar into your bloodstream and triggering the release of insulin. Instead, opt for foods like whole grains, vegetables, nuts, and seeds, which have a low GI and help regulate blood sugar levels.

Metabolic booster cycle

Your body might naturally reduce its metabolism to protect its fat and energy reserves. The metabolic booster cycle aims to counteract this slowdown. For six days out of the week, you'll adjust your calorie intake. But you are allowed to have one "cheat day" where you can indulge in whatever foods you desire.

Maintenance cycle

This journey begins once you achieve your desired weight. This is crucial in maintaining your weight loss success. Each person is unique and will require individualised care. This stage is focused on discovering the perfect equilibrium for your body. Here are a few suggestions to adhere to during this process:

Hydrate adequately.
Eat at a slower pace and properly chew your food.
Ensure that 25% of your meal consists of protein.
Opt for foods high in fibre.
Incorporate 50% fruits and vegetables.
Prioritize getting sufficient sleep.

Check your weight every two weeks to monitor your progress and determine if you can uphold your weight loss achievements.

Frequently asked questions

The following are some of the frequently asked questions regarding weight loss.

What are the most recommended weight loss supplements?

The following are some of the most popular weight loss supplements. (Please consult an expert before consuming any supplements.)

Hoodia
Chitosan
Green tea extract
Chromium picolinate
Guar gum
Conjugated linoleic acid (CLA)
Green coffee extract
Glucomannan

How much exercise does it take to achieve weight loss?

Consistently exercising thrice a week, for a duration of 20 minutes per workout session, is likely to show weight loss benefits in the long run. Eventually, you will have to increase the frequency and intensity of the exercise regimen.

What is BMI?

BMI or Body Mass Index can be understood as the ideal weight for your height. A weight higher than your BMI is considered obese or overweight, and a weight below your BMI is considered underweight.

How much weight can you lose in a week?

Typically, it’s safe for individuals to lose one to two pounds in a week.

How many pounds can I lose in a month?

The healthy amount of weight to lose per month is around 4 to 8 pounds.

Can I burn body fat without exercising?

The food you consume plays a vital role in achieving your weight loss objectives. Managing your food intake can have a significant impact on your physique. In fact, your dietary habits account for 80% of the progress towards your goals. Other factors, such as exercise, come in second place.

Can sweating help in losing weight?

Sweating is the natural way your body regulates its temperature. Your body heat increases as you engage in physical activities, leading to perspiration. But sweating does not necessarily equate to burning calories.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions.

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