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When you want to lose weight quickly, five dietitians share their best tips for safe weight loss.
To that moment lose weight, We usually want it as ASAP.
Although it should be noted that the more extreme weight loss (more than 2 kg per week) is likely to be mainly fluid loss (as opposed to fat loss), the study do Shows that initial weight loss helps predict long-term Weight loss success.
It seems that when we see a major change in scale It inspires usAnd help stay focused Weight loss goal.
Then sometimes we need Quickly lose a few kilos -Put on clothes, prepare for the operation, and even make your skin feel better when participating in large-scale events.
If this is the case and you want to lose three to five kilograms as quickly as possible… Nutritionist-a professional who talks about food, health and weight loss goals all day long, Suggest you do Lose weight fast and safe?
We asked several weight loss experts to share the techniques they and their clients use.
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Nicole Dynan: Eating in sync with your circadian rhythm
Nicole Dainan from Good Nutrition Company Use a variety of strategies to help produce a relatively fast weight loss effect on the scale.
“The first thing I tell customers is that fluid is your friend. All you need to do is drink a glass of water before meals. This is an ancient technique, but its role is to help the stomach receptors trigger’faster satiety Abdominal feeling’.”
“Next, I focused on the size of the plate. It turns out that eating small plates encourages you to eat much slower, savor your food, and eat less overall.”
“Finally, I work closely with customers to arrange meal times for them and synchronize them with your meal times. circadian rhythmSince our metabolism has adapted to food during the day and sleep at night, by simply avoiding snacks and eating at night, and adopting behavioral strategies such as “turning off the kitchen” after dinner and brushing teeth after dinner, we can significantly reduce calorie intake. It can support weight loss of 0.5-1 kg per week. “
Jamie Rose Chambers: Try intermittent fasting
James Rose Chambers A nutritionist who specializes in intermittent fasting, she said that the most effective way for her to see her clients achieve rapid weight loss is to skip one meal a day.
“Intermittent fasting It has a strong and growing research base to support its application in weight control. I find that my clients do very well when they skip breakfast or dinner and extend the overnight fast, which means they eat in a shorter time of the day—usually about eight hours, which naturally reduces calories. Intake. “
“The added benefit is that when you eat, you can eat a normal diet, so there is no calorie calculation or reduction of food groups like many fad diets. It becomes a simple way to adhere to a long-term diet.”
Chloe McLeod: Shifting the focus to vegetables
Chloe McLeod Focus on getting the best performance nutrition, and regularly work with athletes who need to lose weight as quickly as possible. She said that when the goal is to lose weight fast, she focuses on two key areas.
“It may sound simple, but if you shift the focus of each meal to Vegetable base (For example, there are a lot of vegetables and eggs in the breakfast bowl, salad or soup for lunch, and ½ plate of vegetables or salad for dinner), you can immediately reduce your calorie intake by 300 calories a day. “
“The simple change of eating more but focusing on low-calorie foods will result in a weight loss of at least half a kilogram a week.”
“Another important area that we don’t often consider is Reduce salt intake. For diets that contain a lot of processed foods, they also contain a lot of salt. When you actively limit your total salt intake to 2000 mg or less per day, you will quickly lose at least half a kilogram. “
Jonathan Steadman: Trade heavier for lighter
When weight loss is the goal, the specific types of foods we choose every day can also be the focus. Jonathan StedmanGettyan‘, said that when the goal is to get a flat abdomen quickly, a “low residue diet” can help.
“What you need to do is to immediately reduce your dietary fiber intake within two to three days, and replace heavier foods (such as bread, pasta, and beans) with lighter foods, such as canned fruits, yogurt, egg whites, Lean meat, white rice, peeled and cooked vegetables.”
“This exchange helps to reduce most of the food you consume and results in a weight loss of two to three kilograms, because Food digestion In the large intestine. Although this is not ideal for long-term health, it is an effective strategy. “
Like Chloe McLeod, Jono agrees that limiting salt is very important to reduce the weight of water. “Most processed foods contain added salt. Therefore, stick to light whole foods that are rich in potassium and water-such as celery and all salad vegetables, which will help to quickly remove excess liquid kilograms.”
Rachel Hawkins: Adjusting the number
Rachel Hawkins In terms of fast weight loss, her method is slightly different from the more extreme method because she recommends that customers simply eat in their usual way, but only need to adjust the amount.
“I found that eating less people’s’soul food’, such as chocolate every day, would better lose weight, because they are more likely to be satisfied with the food they eat-thus reducing the likelihood of them’breaking their eating habits’. Then overeating.”
“Eat smaller meals It also helps to ensure that my clients are not overly hungry and overeating; in turn, eating more vegetables helps control calories and support weight loss. It’s about eating more low-calorie foods overall and complimenting the diet by controlling the amount of food they like to eat. “
Susie Burrell Is a nutritionist, dietitian, speaker and writer in Sydney.Contact her Instagram.
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