As we emerge from our Winter hibernation, many of us start to realise we’re not at our best. We may have gained weight, been out of shape or just feeling sluggish. Slipping back into last Summer’s floaty dresses and singlet tops can be hard to fathom, let alone baring all in beachwear.
Thankfully, the weather is fine and it’s an ideal time to clean up our eating habits and incorporate physical activity into our routine. You’d be amazed how good you can feel within a week or two, just by concentrating on these aspects alone. For those that can find the self-motivation to adopt lighter, healthy eating and daily exercise, that’s all you need to do. Start now and you’ll be a whole new you before Summer.
Need to call in the weight loss experts?
Ok, we hear you. You might not be the self-motivated type. You might start well and fall off the wagon quickly. Don’t worry, you’re not alone and you do have options. You can summon a personal trainer to put you through punishing boot camp regimes. Or, if you like eating nice food, but just need to eat healthier meals in smaller portions, you could try a weight loss meal delivery service.
Is rapid weight loss safe and effective?
The expert’s used to tell us, slow and steady wins the dieting race. But not anymore. Scientific research on very low-calorie diets now reveals them to be not only effective for quick weight loss but safe for the average person too.
It’s worth noting that most rapid weight loss diets are designed for short term use, as an interim intervention for a speedy result – usually for 2 to 12 weeks only. If you still have more weight to lose after your rapid loss phase, you should follow on with a more moderate weight loss diet, providing more calories for longer term sustainability.
Always be sure to check in with your health professional before embarking on any weight loss program, as it may not be suitable for some people with certain health conditions.
What are some examples of rapid weight loss diets?
800 Calorie Diet
One of the most well-known and successful quick weight loss diets is the 800 Calorie Diet. With plenty of recent media attention, it’s been tried and tested by dieters worldwide. The premise is that 800 calories per day will provide a powerful calorie deficit to lose weight; will push your body into fat-burning mode, while not driving your metabolism into a slowdown. It will also trigger a range of positive metabolic changes to blood sugar and insulin resistance, thanks to the incorporation of intermittent fasting. 800 calories a day is quite restrictive, especially if your body is used to consuming a lot more. Therefore, this style of diet will not suit everyone.
800 Calorie Keto Diet
A newer alternative to the 800 Calorie Diet is the 800 Calorie Keto Diet. This diet is considered easier to manage as it allows you to eat 800 – 1000 calories per day. Because the menu is low in carbs, it pushes your body into fat-burning “ketosis” mode faster, so your overall results aren’t compromised. Intermittent fasting is optional but will accelerate your outcomes. You would eat your breakfast later and your dinner earlier, to extend your overnight fast. Fasting has been shown to improve blood sugar levels, cholesterol and blood pressure. You can learn more about the benefits of intermittent fasting here.
Cleanse Diet
Another option for fast weight loss that appeals to many people is a Cleanse, or detox diet. It’s a great option for those that want to break up with their old eating habits and start afresh with healthy, clean eating. You eat only fresh, natural ingredients without any additives. You also remove red meat, dairy, gluten and of course, processed foods. By eliminating foods that are harder on your digestive system, you revitalise and rebalance your body. Some people experience detox symptoms as the body rids itself of toxins, but this usually resolves within a few days and drinking plenty of water helps. Fortunately, most cleanse dieters report feelings of increased energy, looser clothing, and glowing skin after a few days.
4 tips for keeping the weight off long term
Studies tell us that while most dieters lose 5-10% of their body weight in the first 6 months, over half will put it all back on after several years. Yo-yo dieting patterns should be avoided if possible as they are linked to higher chances of diabetes, heart disease and poor immune function. Try these top tips for keeping weight off for life.
- Optimise nutrition. Make every bite count. Your body can survive on less food but not less vital nutrients. To function optimally, feel good and prevent hunger, always choose high nutrient foods. Extreme diets (like juices-only) fail nutritionally and feelings of starvation usually back-fire and lead to binge eating.
- Kick your bad habits and replace with new lifestyle habits for life. For example, make a pact to remove all ultra processed foods from your home – they are typically full of harmful additives, fat, sugar and salt with little nutritional value. Stick to three square meals a day and stop snacking. Always eat at the table and never on the lounge in front of television or electronics – when your attention is on your devices you tend to miss your natural appetite cues. Try to always eat 5+ serves of vegetables a day.
- Continue to balance. Even when you’ve lost the weight, you need to maintain it. If you indulge in a large meal one day, pull back and eat small the next. Birthday cake? Sure, but opt for a light meal like soup for dinner to offset it.
- Exercise. Managing the calories in is just one part of weight equation. You can also control your outgoing calories by increasing your physical activity. Ideally be active for 30 minutes every day. Muscle burns more calories than fat, so strength training is a useful addition to your routine.
There are still many weeks until Summer begins. Regardless of which route you try, it’s comforting to know that if you start now, you canachieve your weight loss goal before the festive season arrives.
Dietlicious is a local, Northern Beaches business, based in Brookvale. They’ve cooked millions of meals and helped countless happy customers save time, feel great and achieve their healthy eating goals.