How to lose weight fast

If you're looking to lose weight fast, then this article is for you. Losing weight can feel like a long, painful and arduous journey. If you feel like you've tried everything under the sun, from the cabbage soup diet to juice cleansing, only to lose ten pounds and gain 15 back again, we have some expert advice to help you break the cycle. The following article will explain why weight loss is hard, how to lose weight the healthy way for sustainable, long-term results and how to speed up your weight loss journey.

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Quick weight loss doesn’t mean you’ll reach your goal in a week

Before we get started, it’s good to note that crash dieting is very unhealthy and won’t give you the sustainable, long term results you’re looking for. Try not to fall into the “lose 10 pounds in a week” trap, as yo-yo dieting often leads to gaining more weight as soon as you return to a regular eating pattern.

Instead, we’re sharing some healthy weight loss tips that will speed up your weight loss journey, but also give you sustainable, long-term results.

Why weight loss is hard

Weight loss is hard because modern life is fast-paced, and filled with temptation and misinformation around every corner. Most of us don’t know how to eat right for our body type. Everywhere we turn, we’re tempted by processed food, fast food and junk. It’s much easier to grab a burger and fries on the run, than it is to prepare a healthy, home cooked meal. We’re also bombarded with so much conflicting information that it’s hard to know what a healthy, balanced diet plan actually looks like.

The best diet for weight loss

You may be surprised to find out that the best diet for weight loss differs from individual to individual. There’s no one-size-fits-all solution to our diet and exercise routine. This all depends on your genes - for some people, the best diet may be a low-carb diet, while for others it could be a low-fat or Mediterranean diet.

It all boils down to how your body responds to different nutrients. For example, if you have a high sensitivity to saturated fat and a low sensitivity to carbohydrates, a low-carb or ketogenic diet plan won’t work for you. 

How understanding your DNA can help you lose weight

The key to speeding up your weight loss journey lies in hidden in your DNA. Once you understand how your body responds to different nutrients, toxins, exercises and so on, you’re able to optimise your lifestyle to leverage your strengths. You’ll then be in a better position to determine which diet type will be a healthy, balanced diet for you, personally.

This doesn’t mean you need to cut out all the good stuff (everyone needs a cheat treat every now and again), simply learn to control your portions and make sure that treats are the exception - not the norm. Everything in moderation. Understanding your unique genotype will determine what “moderation” is for your body.

Fat burning foods

Fat burning foods - do they really exist?

The term “fat burning foods” is misleading, because it makes it seem as if including these foods in your diet will burn fat without making any other lifestyle changes. The truth is, while there are foods that will support your weight loss efforts, you’ll still need to make changes like cutting out refined carbs and increasing your physical activity.

As a general rule, anyone will benefit from increasing and decreasing the following foods. If you have a genetic predisposition to either a high fat or high carbohydrate sensitivity, then you may need to adjust your intake of specific macronutrients even further.

Increase your intake of fibre rich foods:

  • Fruit and vegetables: these are low in calories and high in fibre. They’re also packed full of micronutrients (vitamins and minerals) which are vital for good health.
  • Wholegrains (e.g. oats, whole wheat bread and brown rice): these are rich in fibre and have a low glycemic index (GI) which helps to keep you full for longer.
  • Beans and legumes: Apart from their high fibre content, beans and legumes are an excellent plant-based protein source. They also help to stabilise your blood glucose levels, which can help reduce your risk of developing type 2 diabetes.

Increase your intake of (monounsaturated and polyunsaturated) healthy fats:

  • Plant-based healthy fat sources: Avocados, nuts and seeds.
  • Oily fish: Oily fish are also excellent sources of omega 3 fatty acids which help to reduce inflammation and lower your risk of developing heart disease.

Decrease your intake of saturated fat, found in:

  • Fatty meat cuts (e.g. beef, lamb and pork)
  • Poultry skin
  • Full-fat dairy products (e.g. butter, lard, ghee, cream, full fat yoghurt and full cream milk)
  • Tropical oils (e.g. coconut oil and palm oil)
  • Deep-fried takeaways and pre-packed meals
  • Baked goods (e.g. biscuits, cakes, pastries and pies)
  • Fatty snack foods (e.g. crisps, ice cream and milk chocolate)

Decrease your intake of refined carbohydrates, found in:

  • White and brown bread
  • White rice
  • White potatoes
  • White pasta
  • Instant oatmeal
  • Corn
  • Baked goods (e.g. cakes, doughnuts, biscuits, pastries and pies)
  • Sugary cereals
  • Sugar and sugar substitutes (e.g. honey, syrup, coconut and date sugar)

To learn more about good vs. bad carbohydrates, read our article, Understanding carbohydrates, a low carb diet and the ketogenic diet plan.

The best exercises for weight loss

The best exercises for weight loss are cardio workouts (such as aerobics,running or cycling). However, if you include weight training, you can achieve a state of metabolic conditioning, which helps you tone your muscles. Weight training helps your burn more body fat after your workout because your body continues to burn energy even after your training session.

Read our blog post on The best exercises to burn fat fast, to learn more about how to optimise your workout to keep you in the fat burning zone.

What is your fat burning zone?

Your fat burning zone is approximately 60 to 70% of your maximum heart rate. To calculate your maximum heart rate, you can use 220 minus your age. So, for example, your maximum heart rate as a 30 year old would be 190, therefore your fat burning zone would be around 114 to 133. You would need to partake in around 45 minutes of low-intensity, steady state training (such as jogging on a treadmill) to enjoy the benefits of your fat burning zone.

How does DNA testing for diet and fitness work?

With a simple, at home DNA test, you’ll learn how your body responds to changes in diet, exercise and stress. Armed with this knowledge, you can change your life for the better!

Our in depth genetic reports unpack how your body responds to various changes in diet and exercise. You’ll be assigned a personal health coach to walk you through your results, answering your questions and providing personalised, genetically-guided fitness and nutrition plans. We aim to help you achieve your goals faster with sustainable, long-term results.

Reaching your weight loss goal doesn’t have to be hard. Download The Ultimate Guide to Healthy Weight Loss for some more expert weight loss tips from our wellness team.

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