If you’ve had weight-loss surgery or are trying to lose weight, you’ve probably considered (or even tried) certain diet fads and diet products that tend to circulate in the press on a regular basis. When you’re overweight and ready to become thinner and healthier, sometimes it feels as if you just can’t lose weight as fast as you want to, which could be why you may have turned to certain diet fads in the first place. In the healthcare industry, there has much controversy over whether “fast” weight loss is truly healthy and safe in the long-term.
Thankfully, there have been several recent medical studies that prove that those who are able to lose weight at a relatively fast pace are more successful at keeping weight off long-term than those who shed weight slowly. Studies conducted on the efficacy of bariatric surgery have shown positive long-term weight-loss results, whereas a recent study conducted by the National Institutes of Health found that those who took immediate steps to reduce their calorie intake kept weight off longer or indefinitely compared to those who slowly and gradually reduced their calorie intake.
If you’re an individual intent on making healthy changes to lose weight faster, here are five tips to help you on your way.
Failing to get the amount of sleep you need on a regular basis can disrupt your body’s hormone levels -- including your hunger hormones leptin and ghrelin. When your hunger hormones become imbalanced, you may end up craving unhealthy foods and eat larger portion sizes, even when you’re not really hungry. Carve more time out of your busy schedule for sleep if you really want to drive weight loss.
Increasing your fiber intake will naturally promote fat burning because it helps keep bowel movements regular and helps you stay full for longer periods of time. Plus, most fiber-rich foods take longer to chew, which will give your brain enough time to receive the signal from your stomach that you’re full and that it’s time to stop eating. Examples of fiber-rich foods include apples, pears, oranges, legumes, carrots, and raspberries.
Another study funded by the National Institutes of Health found that those who substituted two meals per day with a meal-replacement protein shake were able to shed pounds relatively fast and keep the weight off. Blend a healthy protein shake that contains a healthy whey protein supplement, avocado, kale, raspberries, and unsweetened almond or coconut milk. Be sure to consult with your bariatric surgeon or healthcare provider prior to substituting meals with protein shakes.
If you’re eating rice, potatoes, and other forms of starchy carbohydrates on a regular basis just to stay full for longer periods of time, swap those foods out for green, leafy, cruciferous vegetables. Green leafy vegetables such as spinach, kale, and romaine lettuce, contain a higher amount of fiber, nutrients, and antioxidants that will benefit your health and weight loss far more than starchy carbs.
Several new studies are showing that short bouts of intense interval-training exercises are far more effective at burning fat than longer endurance-training exercises. For example, run as fast as you can for between 30 and 45 seconds, spend one minute recovering, and repeat for up to 30 minutes. Your increased heart rate during these short intervals will result in more intense fat burning and weight loss.
Malley Surgical Weight Loss Center encourages that weight-loss patients use Truestar vitamins and supplements to maintain a healthy body weight, promote weight loss, and provide their bodies with the minerals and nutrients needed to stay healthy and energetic. Contact us today to learn more about bariatric surgery and our comprehensive weight-loss program.