How to Lose Weight Fast | The Science Behind a Healthy Weight Loss

Maintaining a healthy weight can be pretty tough, and losing excess kilos - even tougher, especially in our eat-and-run and massive-portion-sized culture of the present times. If you have tried to lose weight and you did not succeed, you might start to think that diets don’t work in your case and you are probably right. They don’t work for everyone because our bodies respond differently. But don’t worry, because even if there isn’t an easy way to losing weight, we guarantee you that there are plenty of steps you can take in order to achieve a healthy and lasting weight-loss success.

Why Do We Gain Weight?

First of all, it’s important that we acknowledge the main reasons for which we gain weight, especially if this happens fast and unintentionally. Unintentional weight gain occurs when you put on weight without increasing the consumption of liquids or foods, and it can be caused by some health conditions. Unintentional weight gain can be periodic, continuous or rapid. Continuous unintentional weight gain can be the result of pregnancy, periodic unintentional weight gain includes regular fluctuations of weight but rapid weight gain will usually indicate a serious medical condition, or it can be caused by some medication and its side effects. The symptoms of unintentional weight gain include the following: abdominal pain and discomfort, bloating, flatulence, constipation, visible swelling in the abdomen or other areas of the body, swollen extremities. There are various ways to treat unintentional weight gain, and the best method is the treatment of the condition that caused it.

Medical/Health Conditions as Possible Causes for Putting on Weight

Most people are putting on excess weight because they eat and also drink more calories than they consume through body functions and everyday movement. But there are also cases in which weight gain may be due to various underlying health conditions. Here are the most frequent health issues that can cause excess kilos and that should raise awareness:

1. Hypothyroidism – Underactive Thyroid

An underactive thyroid involves the fact that the thyroid gland isn’t producing enough thyroid hormones which play an essential role in regulating the metabolism. Although an underactive thyroid can develop at any age, it is most frequent in older women. Without enough thyroid hormones, the metabolism slows down, and this will lead to weight gain. This condition is usually treated with a daily tablet of hormone-replacement. Hypothyroidism symptoms include the following: [custom_list type="dot"]

• Being sensitive to cold
• Tiredness
• Depression
• Constipation
• Weight gain
• Slow thinking and movements
• Muscle cramps, aches, and weakness
• Dry and scaly skin
• Brittle nails and hair
• Loss of libido
• Memory problems
• Irregular or heavy periods
• Numbness, pain and a tingling sensation in the fingers and hands (carpal tunnel syndrome)

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2. Diabetes

Weight gain is also a common side effect for people who take insulin to manage their diabetes. Insulin helps them to control their blood sugar levels. There are some patients with diabetes who tend to eat more than they need to prevent low blood sugar levels. Such excessive snacking for preventing hypoglycemia definitely contributes to an excessive caloric intake and overall weight gain.

3. Aging and Less Muscle Mass

As we’re getting older, we begin losing modest amounts of muscle, mainly because we become less active. Muscles are an efficient calorie burner, and loss of muscle mass will lead to fewer calories burnt. If we continue to eat and drink the same amount as we always have but, on the other hand, we are less active; this will lead to weight gain. To reduce muscle loss, we should stay positive and try to do regular muscle strengthening exercises.

4. Steroid Treatments for Asthma and Arthritis

Also known as corticosteroids, steroids are used as a treatment for a variety of conditions, including some health issues such as arthritis and asthma. Long-term use of steroid tablets seems to increase appetite in some cases, and this obviously leads to weight gain. The longer you are on steroids and the higher the dose, the more weight you are likely to gain. This happens because steroids will make you feel hungry, and this affects the areas in the brain which are responsible for controlling the feelings of hunger and also satiety. We can prevent eating more than usual during the steroid treatment by being extra careful about what we consume.

5. Cushing’s Syndrome

This is a very rare health condition which affects around 1 in 50.000 people, and the cause is high levels of the hormone called cortisol. This health condition can develop as a result of long-term steroid treatment or as a side effect of a tumor. Weight gain is usually a common symptom, especially in the chest area, face, and also stomach. This occurs because cortisol leads to the redistribution of fat in these locations. Depending on the cause, the treatment usually involves the withdrawal of the use of steroids or even reducing it or surgery to remove the tumor if it is the case.

6. Low Mood and Stress

People respond in different ways to anxiety, stress and depressed mood. Some of us lose weight, while, on the other hand, others gain excess kilos. There are times when people might turn to food as a coping mechanism, and this can lead to a vicious circle. Weight gain due to depression can you one more depressed, and this can lead to more weight gain. People who know they’re emotional eaters need to find other forms of distractions such as a hobby, or physical exercise, friends and so on.

7. Tiredness

Studies have shown that people who sleep less than 7 hours a day have the tendency to gain weight unlike those who get at least 9 hours of sleep. The reason why this happens is not yet clarified, but one theory might be that sleep-deprived people also have reduced levels of leptin, the chemical substance that is related to satiety and that makes you feel full. They also seem to have higher levels of ghrelin, the hormone which stimulates hunger. If you feel tired all the time, you are more likely to reach for high-calorie snacks which will keep your energy levels elevated throughout the day, and also you’ll do less physical activity - this means you’ll burn fewer calories.

8. Retention of Fluids

Fluid retention causes parts of the body to become swollen, and this means weight gain. The increase is caused by fluids that accumulate in the body. Some quantities of fluid retention are reasonable and have different reasons such as standing up for extended periods of time or pre-menstrual days and so on. The swelling can develop in one particular part of the body such as the ankles, or it can be a more general one. Severe fluid retention can lead to breathlessness and, if you notice that you have swollen ankles, for example, if you have to get up and pee overnight, or if you have to sleep on a few pillows in order to avoid breathlessness, you should see your doctor, because these examples of fluid retention can indicate other health conditions such as kidney or heart problems that need assessment.

9. PCOS (Polycystic Ovary Syndrome)

This is a pretty common condition that affects the ways a woman’s ovaries work. The symptoms can include trouble getting pregnant, irregular periods, weight gain and excess hair in unnatural locations of the body. The exact cause of this health conditions are not yet known, but they’re thought to be related to hormones including too high levels of testosterone and insulin. Women who suffer from PCOS will usually gain weight around their waist. The more weight you gain, the more insulin your body produces and this can cause even more weight gain. Weight loss through exercise and dietary changes, sometimes even through medication will help to break this cycle.

10. Slow Gut

Digestive issues including slow bowel movements may also account for excessive weight. Ideally, when you eat, after at least an hour you will have a bowel movement, but if you are not functioning regularly, the cause might be dehydration, low fiber, medications,  lack of healthy intestinal flora from the gut. If your only problem is constipation, then the solution might be a good probiotic that will help your digestive tract to work properly. Staying hydrated is also beneficial along with a healthy diet rich in fibers.

11. Nutrient Deficiency

Being low in iron, magnesium or vitamin D can compromise your immunity, your energy levels or can alter your metabolism, and these can lead to weight gain.

12. Plantar Fasciitis

Many musculoskeletal conditions such as plantar fasciitis and also osteoarthritis and knee/hip pain can result in unintentional weight gain. This health condition can force you to cut back on exercise and activities, and this causes weight gain. You should seek a physical therapist who can design an appropriate program for your specific needs.

13. Wrong Medication

There is quite an extensive list of medications which can lead to weight gain. These include the following: birth control pills, excess hormones for hormone therapy, steroids, anti-seizures meds, beta-blockers for heart disease and blood pressure, breast cancer meds, some treatments for rheumatoid arthritis, some migraine and heartburn pills. Some of these treatments may affect your appetite, other- the metabolism, either way, they can cause weight gain. If you suspect that your current medication is affecting your waistline, your doctor may be able to find another treatment option as an alternative without any side effect that causes excessive kilos.

Reasons that Lead to Unintentional Weight Gain

1. Overeating Healthy Foods

It’s crucial to remember that portion size is just as important as eating healthy and the reason is the fact that many nutritious foods (such as oatmeal, avocados, quinoa, butter, nuts, dark chocolate) can also lead to weight gain when they’re consumed in excess.

2. Being Dehydrated

According to some studies from the University of Utah, it seems that drinking 2 cups of water before each meal may significantly accelerate the weight loss process. Therefore it’s no surprise that not drinking enough water will have an opposite effect on your weight. Water gives us energy, it helps maintain our body temperature, and it also helps us feel full. Not drinking enough water will cause us to eat more calories and this will obviously lead to weight gain. Also, when we are not hydrated enough, our bodies will conserve water for the vital functions, and this will result in water retention which means more excess kilos.

3. Being Obsessed with Working Out

We won’t deny the fact that working out is an essential weight loss factor, but in a strange way, thinking too much about your upcoming sports session too often can make it harder to lose excessive weight. Research and studies have shown that when we think too much about our next gym session, we will tend to consume more calories because we assume that afterward, we’ll lose more calories at the gym than we do.

4. Staying Up Too Late

You exercise, and you also eat right, but nearly all of your efforts seem useless, and this might be because you stay up too late watching your favorite shows. Various studies have already proven the fact that shorter amounts of sleep are associated with higher BMI levels and also more kilos. The main reason for this is that lack of sleep can lead to increased levels of ghrelin, the hunger hormone, and also to decreased levels of leptin, the satiety hormone. It also seems that when we are deprived of enough sleep our brains respond more strongly to junk food, and unfortunately they have less ability to stick to portion control.

5. Ignoring Sodium

It seems that our modern diets are saltier than necessary, starting with our packaged snacks and finishing with our restaurant order, and this makes our bellies bloat. When we retain water in our gut, it can make our pants snug as if we’ve gained weight overnight and this is only water weight. But, as specialists usually say, the sodium-related weight comes easy and goes smooth.

6. Not Eating Enough Protein

Consuming enough protein is essential for two reasons: protein digests more slowly than refined carbohydrates, therefore, it’s satiating, and it combats overeating; it also helps maintain lean muscle mass. Nutritionists explain that if we are not consuming enough protein to keep our muscles and our cells healthy, the body will end up breaking down muscle to access the nutrients it craves for. And less muscle means a slower metabolism and of course weight gain.((http://www.nhs.uk/Livewell/loseweight/Pages/medical-reasons-for-putting-on-weight.aspx))((http://www.prevention.com/weight-loss/weight-loss-tips/health-problems-that-make-you-gain-weight/slide/8))((http://www.eatthis.com/why-gaining-weight-so-fast))

35 Tips for a Healthy Weight Loss

1. Limit the Calorie Intake

This is an obvious advice, of course. To be able to lose one pound every week, you should cut out 3500 calories in the course of 7 days. This means 500 calories per day. Be careful not to dip below 1200 calories per day because otherwise you’ll be going into starvation and this will make your body hold on to weight.

2. Write Down What You Eat

Try writing down everything that you eat for one week, and you will see that you’ll lose some weight. Research has shown that people who keep food diaries end up eating 15% less food than those who don’t. You should also watch out for weekends because a study from the University of North Carolina found that we tend to consume 115 extra calories per weekend day. These come from alcohol and fat.  You should also cut down calories from dressings, spreads, condiments, sauces, drinks and snacks and you’ll see the difference. A great android app that could help track your weight loss journey is the Calorie Counter MyFitnessPal.((https://play.google.com/store/apps/details?id=com.myfitnesspal.android))

3. Add 10% to the Amount of the Daily Calories You Think You’re Eating

Let’s say you think you are consuming 1700 calories per day, add another 170 because chances are the new number is more accurate. Then, all you have to do is adjust your eating habits according to the new figures.

4. Stick to Water, After Breakfast

It’s ok to drink orange juice at breakfast, but throughout the rest of the day, stick to drinking water instead of soda or juice. By drinking soft drinks, you add extra 245 calories a day. Sugary drinks are full of calories, and they don’t trigger a sense of fullness.

5. Cut Your Portions

Try eating three fewer bytes of your every meal, have one less treat per day because doing any of these will save you at least 100 calories per day. This is enough to prevent you from gaining 2 pounds each year.

6. Watch An Hour Less of TV

A study of 76 students showed that the more they watched TV, the more often they ate. If you sacrifice a movie or one program, you can go for a walk instead.

7. Wait Until Your Stomach Rumbles Before You Eat

We often eat out of boredom, habit, nervousness or frustration, and we do it so often that most of us have forgotten what physical hunger feels like. It’s also important not to mistake cravings for hunger.

8. If You’re Feeling Hungry, Sniff a Banana, an Apple or Peppermint

Alan R. Hirsch, the neurological director of the Smell and Taste Treatment and Research Foundation in Chicago, tried doing this with 3000 volunteers, he found out that the more frequently people sniffed, the less hungry they were, and also the more kilos they lost. An explanation for this might be the fact that sniffing the food tricks the brain into thinking that you’re eating it and the feeling of satiation appears. Give it a try!

9. Stare at the Color Blue

You won’t see many restaurants with blue walls or decorations and here’s why: the color blue has been proven to function as an appetite suppressant. Try eating from blue plates or covering your table with a blue tablecloth. Instead, avoid red, orange and yellow in the dining area because, according to research, these colors encourage eating.

10. Eat in Front of a Mirror

According to a study, eating in front of mirrors can lead to weight loss, and it can slash the amount of food people are consuming by almost one third. Having to look yourself in the eye will reflect back your standards and goals, and it will remind you the reasons for which you have to lose weight.

11. Walk Up and Down the Stairs

Walking up and down the stair for 10 minutes each day – this is all it takes to shed as much as 10 pounds a year, according to The Centers for Disease Control. You should also walk for 5 minutes every two hours during your work day.

12. Walk 45 Minutes a Day, Instead of 30

A study from Duke University showed that walking 30 minutes each day, is enough to prevent weight gain, but it takes 45 minutes of walking actually to burn enough fat - 300 calories. This will translate in losing 30 pounds a year.

13. Avoid Processed Food

You must avoid foods which contain fructose, sugar or corn syrup. Look for sugar-free varieties of foods such as mayonnaise, ketchup, or salad dressing. Avoid partially hydrogenated foods and look for more than 2 grams of fiber/100 calories in grain products.

14. Put Your Spoon/Fork Down Between Bites

Also, at the table, sip water as frequently as you can. You should know that your brain lags your stomach by about 20 minutes when it comes to satiety or fullness signals. If you eat slowly, your brain will have enough time to catch up to tell you that you are no longer hungry.

15. Close the Kitchen for 12 Hours

After dinner, wash the dishes, wipe down the counters and the table, turn off the light and avoid this location until morning. Late evening eating will significantly increase the overall number of calories you eat by approximately 300 (31 pounds a year), according to a study made by the University of Texas.

16. Take a Walk Before Dinner

This way you’ll cut your calories and your appetite, according to a study of 10 obese women which was conducted at the University of Glasgow in Scotland. The study showed that 20 minutes of walking reduced the appetite and increased the sensation of fullness after only a very light meal.

17. Get a Step Tracker

Also, try hooking on a step tracker and aim for an extra 1000 steps per day. Sedentary people take only 2000-3000 steps every day and adding 2000 more will stop you from gaining weight. Adding more will lead to weight loss.

18. Eat 90% of Your Meals at Home

When you eat out, you’re more likely to eat more, fattier and higher-calorie foods because the restaurants serve large portions. Some of them had to switch to larger plates and also tables to accommodate them!

19. Avoid Eating With Large Groups of People

A study that was published in the Journal of Psychological Behavior found out that we tend to eat more when we eat with more people because we spend more time at the table. On the other hand, if you talk in between chewing, you’ll cut down calories and feel full sooner.

20. Choose Foods Rich in Water

This way, you’ll eat fewer calories overall, according to a study from Pennsylvania State University. Such foods include tomatoes, cucumbers, and zucchini, soups or salads, and they’ll reduce your calorie intake.

21. Add More Veggies to Your Meals

You can eat twice as much pasta salad if it’s loaded with veggies such as carrots, broccoli, or tomatoes because these are very poor in calories. You can do the same with stir-fries, omelets, and every veggie-friendly dish. The high fiber veggies will also help you feel full faster, and they’ll prevent constipation as well.

22. Avoid White Foods

The lower-carb diets from today are legit because significant amounts of carbohydrates from white flour and sugars can wreak havoc on our blood sugar and eventually lead to weight gain. We should avoid sugar, white rice, white flour and instead eat brown rice and whole-grain bread. A study from Harvard which involved 74.000 women proved that those who ate whole grains were 49% less likely to gain weight than those who ate white foods.

23. Try Cereal for Breakfast

Studies have found that people who eat cereals for breakfast are less likely to be obese and to have diabetes than people who eat something else. Cereals have calcium, fiber and also less fat.

24. Eat Salsa, Hot Sauce, and Cajun Seasonings

All of the above provide lots of flavor with very few calories and no fat. They also stimulate digestion processes causing the body to temporarily burn more calories. Avoid butter and creamy/sugary sauces.

25. Snack on Nuts

According to studies, overweight people who eat a moderate-fat diet that contains almonds can lose more weight than those who didn’t eat them. Remember that snacking once or twice a day helps you to avoid hunger and also keeps the metabolism running.

26. Get Most of You Calories Before Noon

According to various studies, the more you eat in the morning, the less you’ll eat in the evening, and you’ll also have more opportunities to burn the calorie intake.

27. Brush Your Teeth After Every Meal

If you do this, the minty freshness will serve as a sign for the body and brain that mealtime is over.

28. Focus on High-Intensity Workouts

When you alternate between high-intensity workouts (squat-jumps, straight-up sprints) and short recovery periods, your body will burn fat more efficiently during and also after the session, according to certified personal trainers.

29. Make Sleep a Priority

When you don’t sleep enough, the hormones that moderate your appetite will get messed up, and you’ll find yourself left with high levels of the ones that make you hungry and, on the other hand, with low levels of the ones that tell you you’re not hungry anymore. To keep your hormones at optimal levels, you should sleep at least 6 hours every night.

30. Eat the Yolk

Nutritionists have dropped their longstanding recommendation that we should limit dietary cholesterol. So, it’s ok to scramble up an omelet and also eat the yolk because it is not going to hurt you. In fact, it seems that eating the entire egg is healthy for the metabolism because the yolk contains various metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids, and choline, a great substance which attacks the gene mechanism responsible for triggering the body to store fat around the liver.

31. Don’t Avoid the Cold

Simply turning down the heat in winter or blasting the heat conditioner may help attack belly fat while we sleep, according to a study published in the journal Diabetes. It seems that colder temperatures have the subtle effect of enhancing the effectiveness of our stores of brown fat. Fat keeps us warm by helping us burn the fat stored in the belly. Increased volumes of brown fat mean the loss of belly fat.

32. Sleep With the TV Off

Exposure to light at night doesn’t just interrupt the chances for a good night’s sleep, but this will also result in weight gain. A study published in the American Journal of Epidemiology showed that some subjects who slept in the darkest rooms were 21% less likely to be obese unlike those who slept in lightest rooms. So, toss the nightlight and keep your TV turned off.

33. Use Coconut Oil Instead of Cooking Oils

Coconut oil can shrink your waist according to research. A study of 30 men which was published in the journal Pharmacology found out that two tablespoons of coconut oil per day can reduce the waist circumference by an average of 1.1 inches during a month. Coconut oil is superior to other fats because of its medium chain triglycerides. It doesn’t seem to raise the cholesterol, and it’s more likely to be burned as energy than stored as fat, unlike the long-chain fatty acids found in saturated fat and animal sources.

34. Eat Dark Chocolate for Dessert

Research has shown that eating moderate amounts of dark chocolate can reduce overall body fat and it can also shrink the waist. A study among women with the skinny fat syndrome (normal weight obesity) who were on a Mediterranean diet that included two servings of dark chocolate every day showed an important reduction in waist size. This is due to the flavonoids from the chocolate’s composition, substances with significant antioxidant and anti-inflammatory properties.

35. Don’t Skip Evening Workouts

At the end of a hard and busy day, it is pretty easy to find excuses for skipping gym or running. To remain committed, tell yourself that an evening workout is not optional. It will give you an extra boost of endorphins and will help you burn more calories.((http://www.cosmopolitan.com/health-fitness/a54100/lose-weight-fast/))((https://www.helpguide.org/articles/diet-weight-loss/healthy-weight-loss-and-dieting.htm))

The Most Frequent Unhealthy Ways to Lose Weight

There are several ways to lose weight which are unhealthy and hazardous to your mental and your physical well being. Here are the most common which you should always avoid:

1. No-Calorie Diets

Our body needs fats, and healthy ones can help us lose weight. The zero calorie diet trend has become very popular, and it’s leading people to consume harmful artificial sweeteners to get rid of some excess weight.

2. Medication and Drugs

There is no magic pill which can help us lose weight in a healthy manner, and sadly even drugs are used today for a quick fix for weight loss. It’s vital to remember that in the long term they can severely damage the heart and also the brain. On the other hand, there are some supplements which can help in fat-burning processes, but they must go along with exercise and healthy eating.

3. Skipping Meals

Even if this approach may seem to make sense, skipping meals is harmful to the body, and it’s a very unhealthy way to lose weight. Our metabolism increases after we eat and if we skip meals it will slow down, and it will eventually lead to weight gain. Starving is a very inefficient way of losing weight.

4. Purging

If you don’t already know, throwing up on purpose after eating is extremely dangerous to your health. This comes with severe psychological effects, and such an act is either a symptom of bulimia, or it will lead to it for sure. It will also increase cravings for unhealthy foods. Purging can create the illusion that the hunger craving has been satisfied by consuming food, but the calories are lost afterward by throwing up.

5. Using Laxatives

The use of laxatives in excess in the form of powders, pills, teas and suppositories for losing weight is a pretty old concept. A continuous use of laxatives will lead to weakened digestive system and will also result in abdomen related complications.

6. Smoking

Unfortunately, this unhealthy habit has also become a popular way of suppressing hunger. Smoking seems to send vague signals to the brain with the effect of an increased metabolic rate, and this will kill hunger. Chronic smokers can skip meals without any problems. But, on the other hand, we all know that smoking causes lung cancer and many other infections to the body; therefore it is not worth it.

7. Over Exercising

If your body is already undernourished, over exercising can be awful for your health. Excessive amounts of cardio won’t help you drop the remaining weight. Instead, burst training for 20 minutes 3 to 5 times a week will sure do the trick.

Unhealthy Weight Loss Vs Healthy Fat Loss

It is vital to acknowledge the differences between the two. Weight loss by crash dieting and improper training involves decreased fitness and strength, poor performance, early aging, and reduced immunity, while fat loss with correction nutrition and training includes improved fitness, greater strength, peak performance, delayed aging, and a reduced risk for a disease. Sticking to a healthy diet and working out should be the two things that complement one another to help you lose weight in a healthy way. Losing excess weight requires a lifestyle change especially if you dream of long term results.