How to Lose Weight Fast: Everything You Need to Know

Summers are filled with weddings, graduation ceremonies, vacations, and lots of other reasons to feel confident in your body. The internet is filled with questions about how to lose weight fast. But the truth is, there’s no quick fix to this desire. Weight loss planning is a journey that needs to happen gradually. By incorporating minor changes into your diet and lifestyle, you will be better set to make a lasting difference to your waistline.

In this piece, we will discuss ways to lose weight and medical weight loss solutions. Let’s explore the best ways to lose fat sustainably and boost calorie burning.

Set a Goal to Lose 2 Pounds Per Week

Clinically trained dietitians and healthcare experts confirm that it’s medically healthy to lose 2 pounds in a week. Any more aggressive diet or exercise plan can lead to a compromised metabolism. Hence, it’s recommended to set realistic goals and plan your diet accordingly to save yourself from unhealthy weight loss.

Strengthen Your Core

Strengthening your muscle’s core is always a good idea. Building muscle is essential in maintaining a healthy body weight. Core strengthening can be done using weights, resistance bands, or activities like yoga and pilates. Here is a simple plank sequence to try every day:

Start with a plank position (forearms on the floor, core and glutes engaged, legs straight) at just less than arm’s length from a wall.
While keeping your core centered—avoid moving side-to-side—alternate touching the wall with each hand as many times as possible in one minute.
Repeat the same move five times. Without even noticing, eventually, you will increase the number of taps on the wall and build a strong core.

It’s helpful to note muscles are denser than fat, so you will lose fat even if there’s no visible change on the weighing scale.

Hold the Coffee Until the Breakfast

Drinking coffee on an empty stomach first thing in the morning can bring instant energy. However, coffee can cause a spike in cortisol (a hormone that manages stress) and blood sugar, affecting energy and metabolism. Inversely, coffee after breakfast helps slow down the production of glucose which will lead to less production of fat cells.

Use High-Intensity Interval Training (HIIT)

Intermittent fasting and your regular yoga classes will help burn off some calories, but high-intensity interval training can do wonders for metabolism boosting and weight loss hacks. HIIT workouts help maintain heart rate and allow shorter recovery intervals, helping you get rid of extra fat. Each exercise in HIIT is as intense as you can lasts for 40 seconds and is followed by 20 seconds of rest.

Eat Fresh & Clean

When following the best weight loss programs, where the food is coming from can make a huge difference. Whether you are opting for a medical weight loss program or natural ways, eating fresh & clean, with no pills, and smoothies & shakes can have a natural detox. Drink plenty of water, cut alcohol, reduce intake of added sugar, and eat lots of colorful fruits and vegetables.

Get Min 8 Hours of Sleep

Getting enough sleep and managing stress well can have a powerful impact on your appetite, and will also help you maintain g a healthy weight. A lack of sleep can affect leptin and ghrelin (an appetite-regulating hormone). Having these hormones fluctuate can lead to unexplained increased hunger and unplanned eating and calorie intake.

Plan Ahead

One of the biggest challenges in medical weight loss management is planning, as there are never enough hours in a day to allow for flexibility. Set realistic goals, meal prep & nutrition planning, schedule regular check-ups, identify common challenges, and incorporate sustainable lifestyle changes. Planning ahead will help you set the foundation for a smoother and more effective medical weight loss journey.

Chew Thoroughly and Slow down

Research suggests that our brain needs time to process that we have had enough to eat. Chewing food slowly and thoroughly is linked with factors associated with weight loss. Additionally, be sure to incorporate enough protein in your diet. Consuming 1.6 grams of protein per kilogram of your body weight may help you lose weight while maintaining or even gaining muscle. Incorporate protein in your regular diet as protein promotes a feeling of fullness, reduces hunger, boosts metabolism, and increases the thermogenesis of food.

Eat Without Distractions

Paying attention to what you are eating may help in consuming fewer calories, contributing to weight loss. Distracted eating contributes to increased weight gain by affecting the sensory experience of eating.

Many people struggle to lose weight with diet or exercise routines alone. That’s because there are more factors than the food we eat that contribute to obesity and weight gain. Genetics, hormones, illness, medications, and environmental factors can have a significant impact on weight gain. That’s when medical loss programs come into play. If you feel like you have run out of options, medical weight loss may be the option for you.

A medical weight loss program is a science-backed approach to achieving and maintaining a healthy weight. It offers personalized care and long-term success tailored to your needs. Let’s look at some of the benefits of the medical weight loss solution.

What does Medical Weight Loss Mean?

Medical weight management is a medically supervised approach to achieving a healthy weight through evidence-based strategies. Key components of medical weight loss include:

Medical supervision
Personalized nutrition plan
Exercise recommendations
Medications & supplements
Behavioural coaching

How Medical Weight Loss Programs Work

Medical weight loss programs focus on evidence-based methods to help individuals lose weight and maintain a healthier lifestyle. The process typically includes:

Initial Consultation & Health Assessment

A healthcare provider, such as a physician or a registered dietitian, conducts a thorough evaluation of your medical history, lifestyle, and weight-related challenges. This may include:

Blood tests
Body composition analysis
Assessment of existing health conditions (e.g., diabetes, hypertension)

Personalized Weight Loss Plan

Based on your assessment, a customized plan is developed to suit your unique needs. This can include:

Dietary recommendations focusing on balanced, nutrient-dense meals
Exercise guidance tailored to your fitness level
Behavioral therapy to address emotional eating and habits
Medications (if necessary) to support metabolism and appetite control

Ongoing Supervision & Adjustments

Our medical experts will do regular check-ins to ensure that you’re progressing safely and effectively. Adjustments to diet, exercise, or medications may be made based on results and feedback.

Long-Term Lifestyle Coaching

Medical weight loss programs focus on sustainable lifestyle changes to prevent weight gain. This includes:

Healthy meal planning
Mindful eating techniques
Stress and sleep management

Who can Benefit from Medical Weight Loss Solutions?

Medical weight management programs are a safe, effective, and long-term solution for achieving a healthier weight. By focusing on a personalized approach, these programs help individuals develop lasting habits promoting overall well-being. Whether you’re looking to lose a few pounds or require a structured plan for managing obesity, a medical weight loss program can be the key to your success. It’s an ideal choice for individuals:

Struggling with obesity or being overweight.
Those with weight-related health conditions (e.g., diabetes, hypertension, thyroid)
People who have tried other weight loss methods but failed
Individuals looking for a safe and structured weight loss plan

Contact our clinic or schedule a consultation today to start your personalized medical weight loss journey for a healthier, happier you!

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