Как похудеть за месяц на 10 кг мужчине: диета для мужчин (сбросить 10 кг за неделю, за месяц, за квартал)

Как похудеть на 10 кг за неделю мужчине, возможно ли это

Вопрос несколько неожиданный, поскольку обычно быстро избавиться от запасов жира стремятся женщины, нежели мужское население. Если в ближайшие дни намечается какое-то невероятно важное событие, то дамы начинают искать все мыслимые и немыслимые варианты решения проблемы. Оказывается, сильному полу тоже не чужды подобные изыскания, поэтому проблема, как похудеть на 10 кг за неделю мужчине, вполне актуальна.

Безусловно, с приходом весны придется снимать верхнюю одежду, а без нее уже не удастся скрыть выпирающие или отвисшие «пивные животы». Поэтому и ищут мужчины быстрого решения проблемы. Стоит сразу отметить, что если избыточный вес составляет 20 и больше килограммов, то согнать с себя первые 5-7, а то и 10 кг мужчине будет относительно легко. Однако при избыточном весе в 10 кг справиться с ними будет гораздо сложнее. Кроме того, многое зависит от длительности процесса накопления жировых излишеств.

Рекомендации для мужского похудения

Если вы собрались худеть, то нелишне будет ознакомиться с некоторыми рекомендациями для повышения эффективности данного мероприятия:

1. Обычно первые килограммы легко уходят без особенных усилий. Для этого мужчине достаточно не переедать, добавить больше движений в свою жизнь;
2. Рекомендуется употреблять больше питьевой воды, она только поспособствует освобождению организма от жировых излишеств;
3. Сегодня практически все мужчины являются автолюбителями. Автомобиль, конечно, уже давно не является роскошью, однако, при проблемах с весом от него рекомендуется на время отказаться. Хотя бы минимизировать езду на нем до случаев, когда это действительно необходимо. Ходите больше, ставьте машину на стоянку подальше от дома, чтобы ходить до нее пешком;
4. Не перекусывайте. Гамбургеры, картошка фри, шаурма, прочее фастфудное разнообразие только навредят организму, добавив жировых запасов на боках, животе;
5. Пиво – враг худеющих, особенно мужчин. Оно крайне отрицательно влияет на вес. А если лишними килограммами вы обязаны именно пиву, то наряду с похудением, необходимо вывести из организма запасы лишней воды. В этом помогут регулярные походы в сауну либо баню.

Если вашей целью является похудение, то необходимо соблюдать вышеописанные рекомендации, тогда сброс лишних запасов жира будет проходить проще и эффективнее.

Особенности похудения у мужчин

У мужского населения жировые запасы откладываются по другому принципу, нежели у женщин. Если прекрасный пол чаще страдает от излишков на бедрах, ягодицах и животе, то у сильной половины запасы скапливаются преимущественно на животе, формируясь в выпирающее «пузо». При этом лишние килограммы присутствуют только на животе, а на других зонах тела жира вовсе не будет. Такая картина наблюдается довольно часто.

Обычно лишний вес оценивается по объемам живота, если подобные параметры значительно превышают допустимые нормы, то этот факт указывает на наличие висцерального жира, способствующего нарушению функциональности внутриорганических структур. Кроме того, подобное ожирение нередко вызывает развитие инфарктного состояния, способствует диабету, повышению давления.

Процесс сбрасывания лишнего веса у мужского населения протекает по-разному. У одних килограммы буквально тают, другим приходится бороться с каждым килограммом. Обычно сначала отложения жира начинают покидать конечности, лицо, грудь, бока, лишь потом доходит до живота. Следует уточнить, что безопасно сбросить 10 кг за такой короткий период, как неделя, мужчине невозможно. Оптимальным и безопасным считается похудение со скоростью 500 гр/нед. При более ускоренном сбросе веса велика вероятность его быстрого возвращения.

Как худеть быстро, но опасно

Изначально целью похудения было 10 кг за неделю. Возможно ли подобное? Да, такие методы, которые помогают быстро скинуть немаленький вес, реально существуют. Поскольку проблема ожирения сегодня весьма распространена, то косметологи, пластические хирурги нашли ее решение своими средствами. Одним из таких является липосакция – это процедура, предполагающая локальное хирургическое удаление лишних жировых тканей.

Подобное вмешательство имеет мгновенный эффект, но существуют у него свои минусы. Мероприятие является очень дорогостоящим удовольствием, поэтому воспользоваться таким способом похудения сможет далеко не каждый, что очень даже неплохо. Ведь вследствие подобного устранения жировых отложений у пациентов повышается вероятность онкологических патологий или энцефалопатии Вернике.

Результат подобного похудения неоднозначен, поскольку довольно часто после липосакции остается эффект «стиральной доски», когда на области, где отсасывались жировые ткани, формируются бугристости и неровности, ямки и впадины. С эстетической точки зрения, подобная картина выглядит весьма непривлекательно.

Чудодейственные таблетки

Современная фармацевтическая промышленность и производители БАДов сегодня предлагают массу различных препаратов, обещающих поразительные результаты. Бессмысленно рассматривать такие чудо-таблетки, «волшебные» коктейли по отдельности, поскольку они обладают практически идентичным принципом воздействия на худеющий организм. В некоторые препараты подобного назначения производитель добавляет наркотические или психотропные вещества.

Подобный состав способствует весьма мощному влиянию на организм. Да, люди начинают быстро терять вес, через 10 дней можно потерять 10 кг, однако, подобные средства имеют весьма опасные побочные эффекты. Уже через пару дней приема подобных препаратов у пациентов обычно возникает головокружение, могут беспокоить периодические подъемы температуры, появляется тошнотно-рвотная реакция, ощущение прострации. Умные и адекватные пациенты просто отказываются от приема этих средств.

Если же человек продолжает принимать чудо-средства для похудения и заканчивает курс с солидными отвесами, то уже через полтора-два месяца его вес возвращается на прежнюю отметку, а еще через пару месяцев набранные поначалу килограммы притянут за собой еще столько же. В результате худеющий через 3-4 месяца после окончания приема подобных препаратов становится значительно тяжелее, чем до начала похудения.

Кроме того, присутствующие в составе вещества психотропного и наркотического действия сказываются на состоянии пациента психическими нарушениями и депрессивными отклонениями. Прием таких средств существенно подрывает здоровье и отражается на внешности: нарушается работа внутриорганических структур, начинают крошиться зубы, выпадает волосяной покров, стареет кожа и пр. В результате после курса таких таблеток или коктейлей пациент в лучшем случае получает существенную прибавку в весе, потраченные зря финансы. В худшем варианте здоровье существенно пошатнется и для его восстановления понадобится куда больше сил, времени и денег.

Помогают ли диетические рационы

Нам удалось выяснить, что таблетки, коктейли и липосакция не вызывают доверия и являются неприемлемыми в безопасном похудении. Но ведь существует немало диет, которые обещают чудодейственное похудение в кратчайшие сроки. Скажем сразу, такие программы похудения обычно дают результаты за счет голодного существования, поэтому вскоре приводят к возвращению прежнего веса. Правильно худеть нужно, придерживаясь принципов ПП.

Да, такой подход не обеспечит быстрых результатов, однако, со временем он позволит избавиться от жировых излишеств и обеспечит крепость здоровья.

• Мужчинам рекомендуется за основу рациона брать белковую пищу, которая обеспечивает длительное ощущение сытости и при переваривании требует сжигания значительного числа калорий. Идеальными белковыми продуктами являются: мясо птицы, говядина без жира, постная свинина, мясо рыбы, яйца.
• Кроме того, мужчинам необходимо отказаться от насыщенных жиров, присутствующих в составе фастфудной пищи, в жирном мясе, пальмовом масле, готовых продуктах и пр. Лучше переходить на потребление мононенасыщенных жиров, которые содержатся в оливковом масле, грецких и кедровых орехах, арахисе и фисташках, фундуке и пр.
• Цельнозерновые продукты должны тоже стать обязательной частью рациона худеющего мужчины, потому как в них присутствует много клетчатки, витаминов и сложных углеводов, обеспечивающих длительное насыщение и энергетический запас на день.
• Свежие фрукты, овощи, кисломолочная продукция тоже должны присутствовать в каждодневном меню.

Худеем безопасно для здоровья

Итак, как же все-таки правильней и безопасней худеть мужчинам? Категорически не рекомендуется пользоваться разрекламированными препаратами. Ведь лишний вес накапливается на нас на протяжении нескольких месяцев, а то и лет, поэтому избавиться от него за неделю и даже за месяц не получится. Даже если и удастся скинуть необходимые 10 кг, то вскоре они вернутся сторицей. Именно поэтому агрессивные диетические программы не считаются эффективными.

Практика показывает, что при правильном, здоровом подходе к процессу похудения мужчинам удается в течение первого месяца скинуть 3-5, а то и 7-10 кг. Солидные цифры допускаются лишь на начальных этапах программы. В дальнейшем допустимыми нормами считаются не более полутора килограмм в месяц. Но обычно при большом количестве лишнего веса мужчина отличается не менее большим количеством лени, поэтому в домашних условиях худеть таким индивидуумам весьма сложно.

Нередко излишки массы сопровождаются проблемами со здоровьем, ведь к такой тяжелой нагрузке не подготовлены ни костные, ни суставные структуры. Также при ожирении страдают сердечно-сосудистые структуры, гормональный статус и пр. Поэтому когда тучный мужчина начинает добавлять чересчур много активности в свою жизнь с целью похудения, то его организм испытывает сильнейший стресс и может среагировать различными внутриорганическими нарушениями. Поэтому подходить к вопросу похудения нужно адекватно и комплексно: необходимо рационально питаться, укреплять костные и суставные ткани, менять дневной распорядок, внеся в него физическую активность.

Подведем итоги

Чтобы начать худеть правильно, совсем необязательно записываться в тренажерный зал или приобретать годовой абонемент в фитнес-центр. Справиться с лишним весом вполне возможно и дома. Существует немало эффективных тренировок вроде велосипедных прогулок, занятий с гантелями, подтягиваний на турнике, утренних и вечерних пробежек и мн. др. Кроме того, мужчинам для успешного похудения крайне рекомендуется отказаться от пива, которое допускается лишь раз в неделю в небольших количествах. Смена образа жизни в связи с похудением предполагает обязательный 8-часовой сон и исключение стрессовых ситуаций, которые способствуют выработке кортизола, а этот стрессовый гормон, как известно, способен вызывать ожирение.

Внимание! Если вы увеличили физическую активность и нагрузку, то начнет расти мышечная масса, поэтому на весах вы можете не увидеть существенных изменений. Однако в зеркале изображение покажет уменьшение живота и подтянутость фигуры. Поэтому при измерениях пользуйтесь не только весами, но и сантиметровой лентой.

Оптимальной скоростью похудения является 2-3 кг/мес, потому не нужно торопиться и изнурять себя голодовками. Ешьте, как обычно, только рацион составляйте из правильных и здоровых продуктов с низким показателем калорийности. Есть меньше, но чаще – к подобному совету рекомендуется прислушаться, поскольку подобные действия помогут ускорить метаболические процессы. О мысли расстаться с 10 кг за 7 дней мужчине лучше забыть, если он не хочет вместе с килограммами потерять здоровье, а потом набрать вдвое больше, чем потерял. Больше активности и движения будут залогом отличного самочувствия и нормального веса.

90000 A 7-Step Plan to Lose 10 Pounds in Just One Week 90001 90002 If you want to lose 10 pounds (4.5 kg) in one week, then you need to follow an effective plan. 90003 90002 I’ve tested this plan on clients who were looking to lose weight fast before an event like a vacation or photo shoot, and it works wonders. 90003 90002 In fact, some of my clients who use this look like they’ve been on a three- or four-week diet after just one week. 90003 90002 Although it’s not a long-term fix, this can kick-start your weight loss journey and motivate you for more sustainable long-term changes.90003 This plan is not recommended if you have a history of eating disorders like anorexia. 90002 While it’s certainly possible to lose 10 lbs in one week, it will not be pure body fat. 90003 90002 Due to the calorie deficit needed to burn each pound of fat, it’s simply not possible to safely burn 10 pounds of pure body fat in just one week. 90003 90002 However, this is not to say you can not lose that much weight and still look leaner. 90003 90002 While a lot of the weight loss will certainly come from body fat, you will also drop pounds by losing excess water weight (1).90003 90002 This is partly because this plan lowers your insulin levels and makes your body get rid of stored carbs, which bind water. 90003 90002 Although your body can only store about 300-500 grams of carbs in a form known as glycogen, stored glycogen does hold around three times that weight in water (1, 2). 90003 90002 Reduced insulin levels will also make your kidneys shed out excess sodium, leading to reduced water retention (3, 4). 90003 90002 Along with reduced body fat and water weight, you may also lose some weight due to less intestinal waste and undigested food and fiber in the digestive system.90003 90002 Here are the 7 steps you should follow in order to lose 10 pounds in a week. 90003 90002 You can lose several pounds by following a low-carb diet for just a few days. 90003 90002 In fact, lots of research has shown a low-carb diet is a very effective way to lose weight and improve health (5, 6, 7). 90003 90002 A short-term decrease in carb intake can also reduce water weight and bloating. 90003 90002 This is why people who go low-carb often see a difference on the scale as early as the next morning after starting the diet.90003 90002 Additionally, making sure you eat plenty of protein can help reduce your appetite even further while boosting your metabolism (8, 9). 90003 90002 Try eliminating or drastically reducing all starchy carbs and sugars for the week. Replace these with low-carb vegetables, while also increasing your intake of eggs, lean meats and fish. 90003 90002 Check out this article to learn more about how to set up a low-carb diet and which foods to include. 90003 90042 90043 Bottom Line: 90044 Reducing your carb intake can lead to a significant amount of weight loss, from both body fat and excess water weight.Eating more protein also helps. 90045 90002 When you’re trying to lose weight quickly then it can be helpful to eat a simple diet based on whole foods. 90003 90002 These foods tend to be very filling, and make it easier to eat fewer calories without getting too hungry. 90003 90002 During the week, you should make sure to eat mostly whole, single-ingredient foods. Avoid most foods that are highly processed. 90003 90002 Eating mostly lean proteins and low-carb veggies can be incredibly satisfying even if you’re not getting that many calories.90003 90042 90043 Bottom Line: 90044 In order to help you achieve the 10 pound goal, then you should try to eat only whole foods during this week. Base most of your diet on lean protein and low-carb veggies. 90045 90002 Reducing your calorie intake may be the most important factor when it comes to weight loss. 90003 90002 If you are not eating fewer calories than you expend, then you will not lose fat (10). 90003 90002 Here is a calculator that shows you how many calories you should eat to lose weight (opens in new tab).90003 90002 Here are a few simple tips to reduce calorie intake: 90003 90066 90067 90043 Count calories: 90044 Weigh and log the foods you eat. Use a calorie counting tool to keep track of the amount of calories and nutrients you are taking in. 90070 90067 90043 Eat only at meals: 90044 Reduce all snacks and do not eat anything after dinner. 90070 90067 90043 Cut your condiments: 90044 Eliminate calorie-dense condiments and sauces. 90070 90067 90043 Fill up on veggies: 90044 Fill your plate with vegetables and limit starchy carbs and added fats for the week.90070 90067 90043 Choose lean proteins: 90044 Choose lower-fat proteins, such as chicken and fish. 90070 90067 90043 Do not drink your calories: 90044 Instead, opt for water, zero-calorie drinks, tea or coffee. Protein shakes are fine if you count them as a meal. 90070 90091 90042 90043 Bottom Line: 90044 Reducing your calorie intake is a vital factor for weight loss. You may need to do this aggressively in order to lose so much weight in just one week. 90045 90002 Exercise is one of the best ways to burn fat and improve your appearance.90003 90002 Resistance training, such as weight lifting, can lead to a similar amount of weight loss as regular aerobic training. It also helps you add or maintain muscle mass and strength (11, 12). 90003 90002 Full-body resistance training workouts are also a great method to lower your body’s carb stores and water weight, which can lead to a sharp decline in weight (13, 14). 90003 90002 Lifting weights can also protect your metabolism and hormone levels, which often decline during dieting (15, 16).90003 90002 High-intensity interval training (HIIT) is another very effective training method. 90003 90002 Research suggests that 5-10 minutes of HIIT can lead to similar or greater benefits for health and weight loss as five times that amount of regular exercise (17, 18, 19). 90003 90002 Like weight lifting, it can quickly reduce muscle carb stores and also boost other important aspects of weight loss, such as your metabolism and fat-burning hormones (20, 21). 90003 90002 You can perform HIIT three to four times a week after a workout or as part of your normal training regimen.It is very important to do this with 100% effort or intensity. Most sprints should not last more than 30 seconds. 90003 90002 Here are a few protocols you can try. These can be done running in place or outside, or applied to a cardio machine like a bike, rower or treadmill: 90003 90066 90067 90043 Session 1: 90044 10 x 20-second sprint with 40 seconds rest 90070 90067 90043 Session 2: 90044 15 x 15-second sprint with 30 seconds rest 90070 90067 90043 Session 3: 90044 7 x 30-second sprint with 60 seconds rest 90070 90067 90043 Session 4: 90044 20 x 10-second sprint with 20 seconds rest 90070 90091 90042 90043 Bottom Line: 90044 Lifting weights and doing high-intensity intervals are among the best ways to lose weight and deplete muscle glycogen stores.They can also boost your metabolism and provide other benefits. 90045 90002 In order to burn extra calories and lose more weight, you can also increase your daily activity. 90003 90002 In fact, how active you are throughout the day when you are not exercising also plays a very important role in weight loss and obesity (22, 23). 90003 90002 For example, the difference between a desk job and a manual job can account for up to 1,000 calories per day. This is the same as 90 to 120 minutes of high-intensity exercise (24).90003 90002 Simple lifestyle changes such as walking or biking to work, taking the stairs, going for walks outside, standing more or even cleaning the house can help you burn a lot of calories. 90003 90042 90043 Bottom Line: 90044 Increasing your daily activity is a great way to burn extra calories and lose more weight. 90045 90002 Intermittent fasting is another effective and proven tool for dropping fat (25, 26). 90003 90002 It forces you to reduce your calorie intake, since you are limiting your eating to a short window of time.90003 90002 There are many different protocols, such as a 16-hour fast with an 8-hour feeding window, or a 20-hour fast with a 4-hour feeding window. 90003 90002 If you’re combining fasting with exercise, it may be wise to do the fasting at a different time than your workout. 90003 90042 90043 Bottom Line: 90044 Intermittent fasting is an excellent method to reduce calorie intake and lose weight. 90045 90002 Several other methods can help you drop water weight and appear leaner and lighter.These include: 90003 90066 90067 90043 Take dandelion extract: 90044 A supplement called dandelion extract can help reduce water retention (27). 90070 90067 90043 Drink coffee: 90044 Coffee is a healthy source of caffeine. Studies suggest that caffeine can help you burn more fat and lose excess water (28). 90070 90067 90043 Mind your intolerances: 90044 Eating things that you are intolerant to, such as gluten or lactose, can lead to excessive water retention and bloating. Avoid foods that you think you may be intolerant to.90070 90091 90002 Here are 13 more ways to lose excess water weight. 90003 90042 90043 Bottom Line: 90044 Other ways to lose water weight include supplementing with dandelion extract, drinking coffee and avoiding foods you are intolerant to. 90045 90002 By optimizing your diet and training regimen you can lose a large amount of weight in just one week. 90003 90002 Although this will not be pure fat loss, it may give you the kick-start and motivation you need to follow a more sustainable diet.90003 90002 You do not need to follow all of these steps, but the more you apply, the more weight you will lose. 90003 90002 Keep in mind that people who go on «crash diets» often end up gaining all the weight back when they’re done. 90003 90002 When the week is over, you should switch to a more sustainable plan so that you can continue to lose weight and keep it off. 90003.90000 How to Lose 1 Kg of Weight Per Week | Healthy Eating 90001 90002 By Sylvie Tremblay Updated December 06, 2018 90003 90002 If you’re overweight, shedding your excess body weight can help you feel better, and it will lower your risk of chronic diseases, like cardiovascular disease. And part of any successful weight loss journey is setting a goal for your weekly weight loss, since the goal provides a standard to measure your progress. Losing 1 kilogram — or 2.2 pounds a week — is doable for some people, and adjusting your diet and exercise program can help you meet your goal.However, such aggressive weight loss is not appropriate for everyone, but you can still use these guidelines to reach your goal weight at your own pace. 90003 90006 Setting Your Calorie Goals 90007 90002 While shedding pounds is not easy, the basic principle behind it is simple: Burn more calories than you take in each day. A pound of fat corresponds to roughly 3,500 calories, so losing a kilogram of weight per week means cutting 7,700 calories from your diet each week — or 1,100 each day.This creates a «calorie deficit» that forces your body to start burning fat for energy. 90003 90002 If you’re larger, and you’re willing to live a very active lifestyle, this may work. For example, a 280-pound, 30-year old man who is active for more than an hour a day burns roughly 4,775 calories daily. By cutting his intake to 3,675 calories, he could lose a kilogram a week. Alternatively, he could cut his calorie intake by 550 calories — eating 4,275 per day — and burn 550 extra calories through exercise to achieve his calorie goal.90003 90002 Plug your information into a weight loss calculator to find out how much you need to burn, then use that number as a starting point to figure out how to lose weight. 90003 90014 Reducing Your Calorie Intake with Diet 90007 90002 One technique for shedding pounds is to reduce your calorie intake. To succeed, load up your meals with lean proteins and fibrous vegetables that help you feel full without adding tons of calories to your meal. Both protein and fiber — which is abundant in vegetables — help you feel full, so you’ll be satisfied on fewer calories than if you ate starchy, fatty fare.90003 90002 Top a generous spinach salad with cubed chicken breast, or grill turkey breast with one to two cups of your favorite roasted vegetables for a quick and easy weight loss-friendly entrée. Include protein and vegetables at breakfast by making a veggie smoothie, or serving an omelet piled high with onions, mushrooms, spinach and tomatoes. 90003 90020 Increasing Your Calorie Burn with Exercise 90007 90002 The other half of the weight loss equation is physical activity, since each «extra» calorie you burn contributes to your calorie deficit.Lose weight healthfully by including a mix of aerobic activity and weight lifting in your workout routine. Aerobic exercise burns tons of calories. A 180-pound person can torch 888 calories in an hour-long, high-impact step aerobics class. Weightlifting builds strong, lean muscle that burns more calories all day long, effectively increasing your metabolism to make weight loss easier. Include three weightlifting sessions in your fitness routine each week, and include full body exercises, like squats, push ups, rows and deadlifts, in each one.90003 90024 Is Losing 1 Kilogram a Week Right for You? 90007 90002 Part of successful weight loss is setting goals you can achieve, since meeting your goals keeps you motivated to stick to your healthy lifestyle. Shedding 2.2 pounds weekly is a very aggressive weight loss goal, and one that will not be a good fit for everyone. It likely is not a realistic goal if you’re older, have little weight to lose and can not live a very active lifestyle. A 60-year old woman who weighs 140 pounds and is active for less than an hour a day, for example, burns just 1,925 calories daily.Cutting 1,110 calories would mean eating just over 800 calories a day, which is not safe, healthy or satisfying. If you’re on the low end of the calorie-burning spectrum, set more modest goals — like losing a half-pound to a pound per week, instead of going for a whole kilogram of loss weekly. 90003.90000 10 Tips to Do It Safely 90001 90002 Losing weight is not an easy process, no matter how big or small the goal. 90003 90002 When it comes to losing 100 pounds (45 kg) or more, the large number can seem quite intimidating, especially if you’re just getting started. 90003 90002 Fortunately, there are proven strategies that can help you. 90003 90002 Here are 10 tips to help you lose 100 pounds safely. 90003 90002 To lose weight, your body needs to burn more calories than it consumes. 90003 90002 There are two ways to do this — eating fewer calories or exercising more.90003 90002 Tracking your calorie intake helps you stay aware of how many calories you consume per day, so you can know if you’re on the right track or need to make adjustments. 90003 90002 In fact, a review of 37 studies including more than 16,000 participants found that weight loss programs that involved tracking calorie intake led to losing 7.3 pounds (3.3 kg) more per year than programs that did not (1). 90003 90002 The number of calories you need to consume per day depends on various factors, such as your starting weight, lifestyle, sex, and activity level.90003 90002 To determine how many calories you need to eat to lose weight, use the calculator here. 90003 90002 The two most common ways to track calorie intake are with an app or food journal. 90003 90002 That said, it’s important to note that simply tracking calorie intake may not be the most sustainable approach to lose weight. 90003 90002 However, tracking calories can work exceptionally well when paired with healthy lifestyle modifications, such as eating more vegetables or exercising regularly.90003 90028 90029 SUMMARY 90030 90002 Tracking your calorie intake can help you stay on track with your weight loss goal, especially when combined with a healthy diet and lifestyle modifications. 90003 90033 90002 Fiber is a type of indigestible carbohydrate that can aid weight loss. 90003 90002 This is because fiber slows the rate the stomach empties its contents, which in turn may help you feel full for longer (2, 3). 90003 90002 In addition, studies have shown that fiber, especially soluble fiber, may reduce the production of hunger hormones, such as ghrelin, and increase the production of fullness hormones, such as cholecystokinin (CCK), glucagon-like peptide 1 (GLP- 1), and peptide YY (PYY) (4, 5).90003 90002 By curbing your appetite, fiber may help reduce your calorie intake and lead to effortless weight loss (6). 90041 90003 90002 For example, one dated review found that increasing daily fiber intake by 14 grams was linked to eating 10% fewer calories daily and weight loss of 4.2 pounds (1.9 kg), without making other lifestyle or diet changes (7). 90003 90002 That said, more recent research is needed. 90003 90002 Foods that are high in fiber include most vegetables, fruits, nuts, whole grains, and seeds.Alternatively, you could try taking a fiber supplement, such as glucomannan. 90003 90028 90029 SUMMARY 90030 90002 Fiber can help you stay full for longer, which in turn may reduce your calorie intake and help you lose weight. 90003 90033 90002 To lose 100 pounds, increasing your protein intake is important. 90003 90002 Diets higher in protein have been shown to boost your metabolism, curb your appetite, preserve muscle mass, and may reduce harmful belly fat (8, 9, 10). 90003 90002 In fact, research has shown that simply following a higher protein diet may help you burn an additional 80-100 calories per day (11, 12).90003 90002 In one study, women with excess weight whose diet comprised 30% protein lost 11 pounds (5 kg) over 12 weeks, without restricting their calorie intake (13). 90003 90002 Moreover, a higher protein diet may help prevent weight regain. For instance, a study found that consuming supplemental protein, which resulted in a diet comprising 18% protein compared with 15% in another study group, prevented weight regain by as much as 50% (14). 90003 90002 Choosing healthy foods, such as meats, seafood, eggs, nuts, seeds, and legumes in favor of other foods is a great way to increase your protein intake.90003 90028 90029 SUMMARY 90030 90002 Increasing your protein intake may help you lose weight by boosting your metabolism, curbing your appetite, and reducing belly fat. 90003 90033 90002 Reducing your refined carb intake is an effective way to lose weight. 90003 90002 Refined carbs, also known as simple carbs, are sugars and refined grains that have been stripped of nutrients and fiber during processing. Common sources of refined carbs include white bread, white flour, pasta, sweets, and pastries.90003 90002 Refined carbs are not only a poor source of nutrients but also tend to have a high glycemic index. This means they are digested and absorbed quickly. 90003 90002 This can cause rapid spikes and dips in blood sugars, followed by increased cravings, hunger, and a higher risk of overeating (15). 90003 90002 In addition, some research has linked a higher intake of refined carbs to carrying more visceral fat — a type of fat that is linked to a higher risk of chronic diseases like heart disease (16, 17).90003 90002 For example, a study including 2,834 participants discovered that a higher intake of refined carbs was linked to carrying more belly fat, whereas a higher intake of whole grains was linked to carrying less belly fat (18). 90003 90002 Also, it’s a good idea to cut back on soda, juice, and energy drinks. These beverages are often packed with sugar and calories, lack other nutrients, and contribute to weight gain over time — all without filling you up (19, 20). 90003 90002 Aim to swap refined carbs for whole-grain alternatives, such as brown rice, quinoa, couscous, and whole-grain bread, or for more high protein foods.90003 90028 90029 SUMMARY 90030 90002 Choosing more whole-grain carbs and protein-rich foods instead of refined carbs can help you stay full for longer and aid weight loss. 90003 90033 90002 With a goal such as losing 100 pounds, willpower alone is not always enough to ensure long-term success. 90003 90002 That’s where accountability is important. It helps you stay on the right path for weight loss success and allows you to make adjustments along the way. 90003 90002 One way to stay accountable is to weigh yourself more frequently.Research has shown that people who weigh themselves more frequently are more likely to lose weight and keep it off, compared with people who do not weight themselves as frequently (21). 90003 90002 Another way to stay accountable is to keep a food journal. It allows you to keep track of your food intake, which can help you lose weight and keep it off longer (22, 23). 90003 90002 Lastly, you could try partnering with a friend who has similar weight loss goals, or joining an in-person or online weight loss community.Doing so can not only help you with your goal but also make things fun to help keep you motivated (24). 90003 90028 90029 SUMMARY 90030 90002 Staying accountable can help you lose weight. Several ways to do so is weighing yourself regularly, keeping a food journal, and having an accountability partner. 90003 90033 90002 Though most people know that vegetables are very healthy, research shows that around 91% of people in the United States do not eat enough of them (25). 90003 90002 In addition to being healthy, vegetables have other qualities that can help you lose weight.90003 90002 To start, vegetables are a good source of fiber — a nutrient that can slow the rate of stomach emptying and increase feelings of fullness (2, 3). 90003 90002 Also, vegetables tend to have a high water content, which gives them a low energy density. This means vegetables are low in calories for their weight. 90003 90002 Consistently choosing low energy density foods, such as vegetables, in place of refined carbs, allows you to eat the same quantity of food and still slash your calorie intake (26).90003 90002 In fact, studies show that adults who eat vegetables more frequently tend to weigh less (27). 90003 90028 90029 SUMMARY 90030 90002 Vegetables are high in fiber and have a low energy density, meaning they can help you stay full for longer while consuming fewer calories. 90003 90033 90002 Exercise is important when it comes to losing a lot of weight. 90003 90002 Cardio, also known as aerobic exercise, is a popular form of physical activity that helps burn calories and promotes heart health (28).90003 90002 In fact, studies have shown that cardio alone can aid fat loss. 90003 90002 For example, a study in 141 participants with excess weight or obesity analyzed the weight loss effects of doing 400 or 600 calories worth of cardio 5 times per week for 10 months, without watching their calorie intake. 90003 90002 Researchers found that participants who did 400 and 600 calories worth of cardio lost an average of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively (29). 90003 90002 Similarly, another study in 141 participants observed that doing just 40 minutes of cardio 3 times per week for 6 months led to a 9% decrease in body weight, on average (30).90003 90002 In addition, studies have shown that cardio can help you burn harmful belly fat, which is also known as visceral fat. This type of fat sits in the abdominal cavity and is linked to a higher risk of type 2 diabetes, heart disease, and certain cancers (31, 32, 33). 90003 90002 If you are not used to cardio, try walking more frequently during the week and slowly progress toward jogging or running as you begin to feel more comfortable. If walking puts too much stress on your joints, try doing low impact cardio exercises, such as water walking or cycling.90003 90028 90029 SUMMARY 90030 90002 Cardio helps you burn calories, which can aid weight and fat loss. 90003 90033 90002 Resistance training, commonly called weight lifting, can assist weight loss. 90003 90002 It involves working against a force to improve muscle strength and endurance. Though it’s commonly done with weights, you can do it with just your body weight. 90003 90002 Resistance training can aid weight loss by slightly increasing your metabolism, causing your body to burn more calories at rest (34).90003 90002 For example, a study in 61 people found that 9 months of regular weight lifting increased the number of calories they burned at rest by 5%, on average (35). 90003 90002 Similarly, another study noted that 10 weeks of regular weight lifting increased the number of calories burned by 7%, helped reduce blood pressure levels, and led to 4 pounds (1.8 kg) of fat loss, on average (36). 90003 90002 The easiest way to get started is to go to the gym, but you can try resistance training exercises, such as squats, lunges, sit-ups, and planks, at home using your body weight.90003 90002 If you have never been to the gym before, consider getting a personal trainer to help you understand how to use the equipment properly and reduce your risk of injury. 90003 90028 90029 SUMMARY 90030 90002 Resistance training helps preserve muscle mass and may boost your metabolism, which in turn can aid weight loss. 90003 90033 90002 Mindful eating involves practicing mindfulness and focusing on being present in the moment when you eat, aware of your physical and psychological hunger signals, and paying attention to your emotions (37).90003 90002 There are several ways to practice mindful eating, but the most common ways include eating slowly, chewing food thoroughly, and avoiding distractions while eating, such as your phone, computer, or TV. 90003 90002 Research has shown that eating slowly — a mindful eating practice — can help you eat less while feeling fuller and more satisfied (38). 90003 90002 Another study in 17 men observed that eating slowly led to a greater release of fullness hormones, such as peptide YY and glucagon-like peptide-1, as well as greater feelings of fullness (39).90003 90002 Additionally, a review of 19 studies found that incorporating mindfulness into a weight loss regimen led to weight loss in 68% of the studies (40). 90003 90028 90029 SUMMARY 90030 90002 Incorporating mindful eating into your weight loss routine can help you eat less, lose weight, and enjoy food more. 90003 90033 90002 With a large weight loss goal like losing 100 pounds, it’s an excellent idea to seek the support of a qualified professional, such as a registered dietitian. 90003 90002 A dietitian can not only help you determine the best way to lose excess fat without being too restrictive but also offer you support along your journey.90003 90002 What’s more, studies have shown that working with a dietitian on your weight loss journey can lead to significantly more weight loss than going at it alone, as well as help you maintain the weight loss afterward (41, 42). 90003 90002 Gathering a dietitian’s input is especially important if you have a complex medical condition. A dietitian can ensure you lose weight safely, without significantly compromising your health. 90003 90028 90029 SUMMARY 90030 90002 A dietitian can help kick-start your weight loss and point you in the right direction.This is especially true if you have a complex medical condition. 90003 90033 90002 It’s important to note that losing 100 pounds will likely take at least 6 months to a year or longer. 90003 90002 Most experts recommend a slow but steady rate of weight loss — such as 1-2 pounds (0.5-1 kg) of fat loss, or around 1% of your body weight, per week (43). 90003 90002 People with a higher initial body weight should expect to lose more pounds than people with a lighter initial body weight. However, the rate of weight loss tends to be similar percentage-wise.90003 90002 For example, a person weighing 300 pounds (136 kg) may lose up to 10 pounds (4.5 kg) over their first 2 weeks of dieting. 90003 90002 Meanwhile, a person of the same age and sex weighing 160 pounds (73 kg) may only lose 5 pounds (2.3 kg), despite consuming a similar calorie intake and exercising similar amounts. 90003 90002 However, it’s quite common to experience more rapid weight loss when you first start a weight loss program, particularly if you are following a low carb diet. 90003 90002 This is commonly due to a loss of water weight.As your body burns more calories than it consumes, it dips into its reserve fuel sources, such as glycogen — the stored form of sugar. 90003 90002 Glycogen molecules are bound to water, so when the body uses glycogen, it releases its bound water (44). 90003 90002 Though most people want to lose weight fast, it’s important to not lose too much weight too quickly. 90003 90002 Rapid weight loss may come with several health risks, including (45, 46): 90003 90221 90222 malnutrition 90223 90222 gallstones 90223 90222 dehydration 90223 90222 fatigue 90223 90222 hair loss 90223 90222 muscle loss 90223 90222 constipation 90223 90222 menstrual irregularities 90223 90238 90028 90029 Summary 90030 90002 You can safely lose 1-2 pounds (0.5-1 kg) of fat, or around 1% of your body weight, per week. 90003 90033 90002 Though losing 100 pounds may seem like an intimidating goal, it is possible and can be done safely by making several diet and lifestyle adjustments. 90003 90002 Proven strategies to help you lose weight include tracking your calories, increasing your protein intake, eating more fiber and vegetables, cutting back on refined carbs, doing more cardio and resistance training, practicing mindful eating, and holding yourself accountable.90003 90002 If you’re still unsure where to start, it’s a good idea to seek professional support from a dietitian, as they can point you in the right direction, especially if you have an existing medical condition. 90003 90002 With a little time, patience, and a good support system, it’s possible to lose 100 pounds or more in under a year, depending on your starting point. 90003.90000 How to Lose 20 Pounds as Fast as Possible 90001 90002 Losing weight can be incredibly challenging regardless of whether you’re looking to lose five pounds or 20. 90003 90002 Not only does it require diet and lifestyle changes, it also takes quite a bit of patience. 90003 90002 Fortunately, using a mix of proven strategies can simplify and expedite weight loss. 90003 90002 Here are 10 of the best ways to quickly and safely drop 20 pounds. 90003 90002 It may sound like a no-brainer, but counting calories is one of the easiest and most effective ways to start losing weight fast.90003 90002 Weight loss occurs when you use more calories than you take in, either by reducing your intake or increasing your physical activity. 90003 90002 While cutting calories alone is generally not considered a sustainable way to lose weight, counting calories can be an effective weight loss tool when paired with other diet and lifestyle modifications. 90003 90002 Keeping track of your calorie intake can increase your awareness of what you’re putting on your plate, giving you the knowledge you need to make healthier choices.90003 90002 Interestingly, one review of 37 studies found that weight loss programs that incorporated calorie counting led to 7.3 pounds (3.3 kg) more weight loss than those that did not (1). 90003 90002 Try tracking your calorie intake by using an app or a food journal. 90003 90022 90023 Summary 90024 When paired with other diet and lifestyle changes, counting calories can help you make healthier choices to increase weight loss. 90025 90002 Upping your water intake is a simple way to boost weight loss with minimal effort.90003 90002 In fact, one study found that pairing a low-calorie diet with increased water intake before meals resulted in 44% more weight loss over a 12-week period (2). 90003 90002 Research shows that water may enhance weight loss by bumping up metabolism, temporarily increasing the calories your body burns after eating. 90003 90002 According to one study in 14 adults, drinking 16.9 fluid ounces (500 ml) of water boosted metabolism by 30% after 30-40 minutes (3). 90003 90002 Drinking water with meals can also keep you feeling full, reducing your appetite and intake.90003 90002 For example, one small study showed that drinking 16.9 fluid ounces (500 ml) of water before a meal reduced subsequent calories consumed by 13% (4). 90003 90002 For best results, drink at least 34-68 fluid ounces (1-2 liters) of water per day to maximize weight loss. 90003 90022 90023 Summary 90024 Drinking water can temporarily increase metabolism and reduce appetite to enhance weight loss. For best results, drink at least 34-68 fluid ounces (1-2 liters) of water per day. 90025 90002 To lose 20 pounds fast, including more protein-rich foods in your diet is absolutely essential.90003 90002 A high-protein diet has been associated with decreased belly fat, as well as preserved muscle mass and metabolism during weight loss (5, 6). 90003 90002 Protein can also help reduce appetite and decrease calorie intake. 90003 90002 One study in 19 adults found that increasing protein intake by just 15% increased feelings of fullness and significantly reduced calorie intake, belly fat and body weight (7). 90003 90002 Another study showed that consuming a high-protein breakfast decreased levels of ghrelin, the hormone that stimulates hunger, by a much greater degree than a high-carb breakfast (8).90003 90002 Meat, seafood, poultry, legumes, eggs, nuts and seeds are a few healthy sources of protein that you can easily add to your diet. 90003 90022 90023 Summary 90024 Protein has been shown to decrease belly fat and body weight. It may also promote feelings of fullness to reduce calorie intake. 90025 90002 Decreasing your intake of refined carbs is another useful strategy to accelerate weight loss. 90003 90002 Refined carbs have been stripped of their nutrient and fiber content during processing, resulting in a final product that is nutrient-poor.90003 90002 What’s more, they typically have a high glycemic index, which means that they are digested and absorbed quickly. Rapid digestion leads to spikes and crashes in blood sugar levels, followed by increased hunger (9). 90003 90002 Consuming high numbers of refined carbs has also been linked to increased body fat and weight gain. 90003 90002 For instance, one study in 2,834 people found that a higher intake of refined carbohydrates was associated with increased belly fat while a greater intake of whole grains was associated with less belly fat (10).90003 90002 Another small study had similar findings, reporting that a diet rich in whole grains decreased both body weight and calorie intake compared to a diet focused on refined grains (11). 90003 90002 To get started, simply swap out refined grains in pastas, white breads, cereals and pre-packaged products for healthy, whole-grain alternatives such as couscous, quinoa, brown rice or barley. 90003 90022 90023 Summary 90024 Refined carbs can increase hunger levels and may be associated with increased belly fat and weight gain compared to whole grains.90025 90002 Resistance training is a type of exercise that involves working against a force to increase muscle strength and endurance. 90003 90002 Adding resistance training to your routine can bump up fat burning and metabolism to help you burn more calories, even while at rest. 90003 90002 One review showed that 10 weeks of resistance training may increase metabolism by 7%, stabilize blood sugar in those with diabetes and lead to 4 pounds (1.8 kg) of fat loss in adults (12). 90003 90002 Meanwhile, another study in 94 women suggested that resistance training preserved fat-free mass and metabolism after weight loss, allowing the body to burn more calories throughout the day (13).90003 90002 Get started by hitting the gym or doing body weight exercises at home, such as squats, planks and lunges. 90003 90022 90023 Summary 90024 Resistance training can help increase metabolism and preserve fat-free mass, helping you burn more calories throughout the day. 90025 90002 Fiber moves slowly and undigested through your gastrointestinal tract, slowing the emptying of your stomach to keep you feeling full longer (14, 15). 90003 90002 One study in healthy men found that consuming 33 grams of insoluble fiber, which is commonly found in wheat and vegetables, was effective in decreasing both appetite and food intake (16).90003 90002 The satiety-boosting effects of fiber could produce big benefits in terms of weight control. 90003 90002 One review reported that increasing fiber intake by 14 grams per day was linked to a 10% reduction in calorie intake and 4.2 pounds (1.9 kg) of weight loss over a four-month period, even without making any other diet or lifestyle changes (17). 90003 90002 In addition, a 20-month study in 252 women found that each gram of dietary fiber consumed was associated with 0.5 pounds (0.25 kg) less body weight and 0.25% less body fat (18). 90003 90002 Fruits, vegetables, whole grains, nuts and seeds are all excellent sources of fiber that are integral to a healthy weight loss diet. 90003 90022 90023 Summary 90024 Fiber keeps you feeling full to reduce appetite and intake, which may boost weight loss. 90025 90002 While there’s no doubt that switching up your diet and exercise routine are the two most important routes to losing 20 pounds, the amount you sleep could also play a role.90003 90002 In fact, one study in 245 women showed that both sleeping at least seven hours per night and getting better sleep quality increased the likelihood of weight loss success by 33% (19). 90003 90002 And just as getting enough sleep can set you up for success, sleep deprivation can cause the pounds to slowly pack on over time. 90003 90002 One study following 68,183 women over 16 years found that those sleeping five hours or less gained an average 2.5 pounds (1.14 kg) more than women who slept at least seven hours per night (20).90003 90002 Another study showed that even a single night of sleep deprivation can increase levels of hunger hormones, which could lead to increased appetite and weight gain (21). 90003 90002 Try practicing a bedtime ritual each night, sticking to a routine and minimizing your intake of caffeine before bed to establish a healthy sleep cycle and enhance weight loss. 90003 90022 90023 Summary 90024 Getting enough sleep and improving sleep quality could benefit weight loss. Conversely, sleep deprivation can lead to increased hunger and weight gain.90025 90002 Staying accountable to your weight loss goals is key to long-term success. There are many different ways to do so. 90003 90002 For example, weighing yourself daily has been associated with increased weight loss and a reduced risk of weight regain compared to weighing yourself less frequently (22). 90003 90002 Research also suggests that keeping a food journal to self-monitor your intake and progress can help you lose more weight and keep it off longer (23, 24). 90003 90002 You can also try partnering with a friend or joining an online weight loss community to increase your motivation and stay on track towards your goals.90003 90022 90023 Summary 90024 Staying accountable can help increase weight loss. Weighing yourself daily, keeping a food journal and pairing up with a friend are all effective strategies to enhance weight loss. 90025 90002 Whether you’re looking to lose one pound or 20, adding cardio to your routine is a must. 90003 90002 Cardio, also known as aerobic exercise, is a form of physical activity that increases your heart rate and helps strengthen your heart and lungs. 90003 90002 What’s more, it increases the calories your body burns to aid fat and weight loss.90003 90002 One study in 141 overweight and obese participants showed that cardio exercise alone was effective at inducing significant weight loss. 90003 90002 In fact, performing cardio to burn either 400 calories or 600 calories five times per week for 10 months resulted in an average weight loss of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively (25). 90003 90002 Another study had similar findings, reporting that six months of cardio exercise alone decreased body weight by 9% in 141 obese older adults (26).90003 90002 To maximize weight loss, aim for 150-300 minutes of cardio each week, or about 20-40 minutes every day (27). 90003 90002 Walking, running, jumping rope, rowing and boxing are some easy and enjoyable cardio workouts that can amp up weight loss. 90003 90022 90023 Summary 90024 Cardio can increase your body’s calorie-burning quota to boost both weight and fat loss. 90025 90002 Mindfulness is a practice that involves becoming more aware of your thoughts and feelings while also shifting your focus to the present moment.90003 90002 Eating slowly and practicing mindfulness can help increase weight loss and decrease intake while also allowing you to enjoy your food. 90003 90002 For example, one small study demonstrated that eating slowly led to greater increases in satiety hormones and feelings of fullness than eating at a faster pace (28). 90003 90002 Similarly, a study in 30 healthy women showed that eating slowly resulted in decreased calorie intake and greater feelings of fullness compared to eating more quickly (29).90003 90002 Another review of 19 studies found that mindfulness interventions were able to significantly increase weight loss in 68% of studies (30). 90003 90002 Try minimizing distractions while eating, chewing your food more thoroughly and drinking water with your meal to help yourself slow down and enjoy. 90003 90022 90023 Summary 90024 Eating slowly and practicing mindfulness can increase feelings of fullness, decrease calorie intake and enhance weight loss. 90025 90002 Though losing 20 pounds can seem like a major challenge, it can be done quickly and safely by making a few simple changes to your diet and lifestyle.90003 90002 For best results, mix and match these tips to enhance both weight loss and overall health. 90003 90002 With a little patience and determination, it’s entirely possible to drop 20 pounds to help reach your weight loss goals in no time. 90003.