Being overweight is one of the most common and annoying health problems. So this article will explain what is the fastest way to lose excess weight.

Luckily, there are many methods that help you lose weight healthily and rapidly at the same time. Listed below are different ways to get rid of excess weight rapidly.

Follow the intermittent fasting diet

Intermittent fasting diet has become one of the fastest ways to lose weight within a short period of time. If you follow them strictly, you can achieve good results within 24 weeks after the introduction of the diet.

There are many ways of following  the intermittent fasting diet, notably:

Intermittent fasting every two days

In this system, intermittent fasting diets are applied every two days, with normal eating during the following five days.

Method 2/5

In this system, fasting takes place two days a week, with at most 500 to 600 calories eaten during these two days, and eating normally on the remaining five days of the week.

Method 8/16

In this way, fasting for 16 hours a day, and eating normally within only 8 hours. For most people, fasting starts at 12 pm and ends at 8 pm.

It is preferable to eat healthy foods when dieting is not followed and to avoid overeating.

Tips to follow during the intermittent fasting diet

1. Reducing sugars

Sugars cause weight gain and raise blood sugar levels, and this disrupts the burning process. So it is recommended to avoid sugars if you want to lose weight quickly.

This applies to industrialized sweeteners that are added to various foods and beverages, not natural sugars in fruits, which can be eaten in reasonable quantities.

2. Too much fiber intake

Fiber helps to increase the feeling of satiety. So it’s one of the fastest ways to lose weight because it reduces the desire to eat, as fibers take a long time in the stomach to get digested.

Fiber is found in many vegetables, fruits, whole grains, oats, nuts, seeds, and legumes.

3. Eat protein at breakfast

It is necessary to include protein in the diet used to promote weight loss, as it helps regulate appetite hormones and increase the feeling of satiety.

Protein is recommended at breakfast to reduce hunger over many hours of the day, such as eggs, oats, walnuts, and chia seeds.

4. Drink too much water

In many cases, one feels hungry. But in fact, that is a feeling of thirst. So the body must be supplied with a sufficient amount of water to avoid the deceptive feeling of hunger. Drinking water also helps to detoxify the body and increase the metabolism needed to improve burning.

It is recommended to drink a lot of water throughout the day. You can add some fresh citrus fruits to water such as lemon and orange slices to provide a distinctive flavor to the water and achieve the best detox results. But these fruits must not contain too many calories.

5. Exercise

In addition to a healthy diet, sport is one of the fastest ways to lose weight significantly, as it increases the rate of fat burning.

Strenuous exercise is not required. But some easy sports, such as brisk walking, can be done to stimulate burning.

To start walking, it is recommended to follow the steps stated below:

  • Slow walking 7 minutes.

Slow walking with quiet breathing for 7 minutes.

  • Walk fast for 7 minutes.

If these steps are repeated three times a day, up to 300 to 500 calories a day can be burned.

Reasons for not losing weight 

Many people suffer from excessive weight. They try hard to control and decrease it but they can’t because of many reasons.

Actually, there are some methods that help us identify whether an individual has any weight problems or whether his weight is within the normal and healthy limit.

The most important of these methods used to know about normal weight are body mass index (BMI), waist measurement, the waist-to-hip ratio in addition to other methods. But what are the reasons for not losing weight?

A person may suffer from an inability to lose weight despite following some types of healthy diets. To fix this, some scientists have explained the phenomenon on the basis that when an individual follows a particular diet, he may eat some foods that contain more calories than he thinks.

Also, Some diets can cause food mania and cravings in some people who may believe that these diets do not work or are insufficient.

It is, therefore, recommended not to follow any type of diet, without paying attention to the nature of daily eating habits that might cause weight gain.

One of the most challenging daily habits that contribute to gaining weight is eating during cooking times. Another habit is starting the day by drinking a cup of coffee that contains high amounts of calories.

Other reasons for the inability to lose weight include:

1. Not noticing what you lose

More commonly, the balance may not show what you have lost is fat or muscle. An individual’s body can sometimes gain muscle, but,  at the same time, lose weight, especially if he or she recently started exercising.

In some cases, this can be good, in that the body needs to lose not only fat but weight as well. Thus, a person who loses fat does not have to worry even if he notices that he doesn’t lose weight, since he may be gaining muscles as a result of exercising.

2. Not knowing what type of food you eat

Awareness is a very important issue if you want to lose weight. Many people usually do not have any idea about what they should or should not eat.

Several studies have shown the importance of tracking an individual’s diet, in that individuals who continuously keep records of what they eat,  can lose more weight than those who do not.

3. Not consuming enough protein

Protein is one of the most important nutrients that help lose weight. Its importance lies in reducing the desire to eat. So not eating enough protein is a reason for not losing weight. We should also note that proteins have a significant impact on appetite-regulating hormones, such as Ghrelin and many others.

4. Relying on exercise without dieting

One of the most important reasons for not losing weight is the lack of balance between diet and sports. Of course, exercise plays a pivotal role in losing weight, in that it reduces the amount of calories intake. But exercise alone is unlikely to give good results if it is not combined with adequate changes in one’s diet.

5. Drinking sugary juices

Continuous consumption of sugary drinks can prevent weight loss. It is widely known that these drinks are not saturated and provide the body with a lot of energy. As an effect, a desire to consume larger quantities of these drinks is created in the individual and the latter may increase his weight if he is unaware of the situation.

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