Extreme Diets: The Macrobiotic Diet
The main emphasis of this diet is eating wholegrains for 60% of all meals, with the rest made up of raw vegetables.
This might sound okay in theory but one famous face who reportedly tried the diet said, It made me throw up.
Gwyneth Paltrow sat down with V Magazine in 2008 and revealed that she was on the diet for about three or four years before becoming pregnant with her daughter. I couldnt look at brown rice. It made me throw up. But being macrobiotic is basically about eating local, organic, seasonal food that isnt processed, and thats how I eat now, so its not that different.
Extreme factor: 7/10
Serve Yourself Smaller Portions
Portion sizes have increased during the last few decades, especially at restaurants.
Larger portions encourage people to eat more and have been linked to an increase in weight gain and obesity .
One study in adults found that doubling the size of a dinner appetizer increased calorie intake by 30% .
Serving yourself just a little less might help you eat significantly fewer calories. And you probably wont even notice the difference.
Larger portion sizes have been linked to obesity and may encourage both children and adults to eat more food.
I Created A Much More Sustainable Life
I also lowered my expenses, moved to a more affordable house and started growing some of my own foods. My life felt much more sustainable and I felt calmer and more supported. I loved knowing that anytime I was hungry I could go into the back yard and eat something fresh and full of vitality. The stress hormones where no longer coursing through my system, wreaking havoc and turning my body into a fat storage machine.
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Exercising For Weight Loss
Stop Adding Sweeteners To Your Food And Drinks
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to Yale researchers, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.
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How To Lose Weight Fast In 3 Simple Steps
When you do that, your hunger levels go down, and you generally end up eating fewer calories .
With a low carb eating plan, youll utilize burning stored fat for energy instead of carbs.
If you choose to eat more complex carbs like whole grains along with a calorie deficit, youll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.
A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations .
Research also suggests that a low carb diet can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungry .
Note that the long-term effects of a low carb diet are still being researched. It can also be difficult to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight.
If you opt for a diet focusing instead on whole grains over refined carbs, a 2019 study correlated high whole grain with lower body mass index (
Both cardio and weightlifting can help with weight loss.
Make Savvy Food Swaps
Savvy food swaps are an easy way to incorporate a healthier way of eating into your daily life in the long-term, registered nutritionist Kate Delmar-Morgan says.
As devised for the Institute for Optimum Nutrition, Kates suggestions include swapping classic mashed potato for mashed root vegetables and regular pizza for cauliflower pizza .
If mashed potato is your go-to comfort food, it might be time for a rethink, she says. Potatoes have a high glycaemic index , particularly when mashed, meaning they release sugar quickly. This can cause a rapid rise in blood sugars. Then, a subsequent crash, making you feel drowsy and unproductive. Swapping your favourite mashed potato for a lower GI option made from sweet potato, celeriac, carrot or swede can offer greater nutrition. And it helps to stabilise blood sugars. This will also give you a greater variety of vegetables in your diet and provide you with a wider range of nutrients and more consistent energy.
As well as being helpful for losing weight, sweet potato and carrot are an excellent source of beta-carotene. This is an antioxidant which the body converts into vitamin A to support healthy skin, immune health and vision.
And when it comes to swapping out your favourite pizza, going for a vegetable-based base isnt going to be as bad as you might think.
If you want to give it a go, check out Kates recipe for cauliflower pizza:
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Extreme Diets: The Strawberry Diet
There are two versions of this diet. One where you supplement healthy, daily meals with strawberries for their natural health benefits . But naturally, theres a more extreme version too, called the Strawberry Fast.
This is where someone lives on nothing but strawberries to lose weight quickly. While strawberries are very healthy, eating them alone isnt only unsustainable, but youll miss out all on all the other vital elements of a balanced diet and be very, very hungry.
Extreme factor: 8/10
I Got A Cpap Machine For My Sleep Apnea
Sleep apnea is a condition that affects many overweight people. It creates a hormonal environment in the body that encourages weight gain by causing elevated cortisol levels, which leads to junk food cravings and insulin resistance. Sleep apnea is easily treated with a CPAP machine. The machine blows air into your nose and mouth to keep your windpipe open, so you can sleep through the night without problems.
Most people who have sleep apnea dont even know that they have it, although the people they live with would know, because people with sleep apnea snore very loudly. It turns out I had one of the worst cases of sleep apnea that my sleep study technicians had ever seen. From the moment I got the CPAP machine I started having more energy and less junk food cravings. And the weight started to melt away for good.
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Cook More Meals At Home
Studies from Johns Hopkins University suggest that those who cook at home more often have a healthier diet overall. This, the research suggests, is because restaurant meals tend to contain higher amounts of sodium, saturate fats and more calories that the food you cook at home.
Hussain Abdeh, clinical director and superintendent pharmacist at Medicine Direct, says that as well as this, home cooking is likely to use fresher ingredients and gives people the chance to incorporate more vegetables and natural ingredients in their diet.
This cuts out a lot of trans fats, preservatives and other unhealthy ingredients that are contained in processed foods, he says. Enjoying a meal that you have cooked from scratch can also make you feel a sense of accomplishment. This can boost your mental health and encourage you to exercise more frequently too, which is one of the most obvious ways to lose weight.
More Sleep Helps Weight Loss
Research has shown that sleeping can be beneficial for weight loss. A study from the University of Michigan showed that just one hour more per night of sleep could translate to a 14-pound weight loss over the course of a year in a person who eats 2,500 calories per day. This amounts to a 6% decrease in calories from mindless eating when sleep replaces leisure activities. Other studies show that sleep deprivation can increase appetite and make you more likely to overeat.
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Boost Your Water Intake
Hands up if you drink more water per than any other beverages . Hand still on the mouse? Boosting your water intake could support healthy weight loss and maintenance. Dr. Axe explains: “If water isn’t your number one beverage, odds are you’re consuming a number of sugary, high-calorie drinks per day.” Subbing these other beverages to water “is one of the easiest ways to cut down on sugar intake, improve your diet and lose excess body weight,” he says. Here’s What Happens to Your Body When You Stop Drinking Water
Tracking Your Diet And Exercise
If someone wants to lose weight, they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.
Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year. Of these, apps for diet, physical activity, and weight loss were among the most popular. This is not without reason, as tracking physical activity and weight loss progress on-the-go can be an effective way of
found a positive correlation between weight loss and the frequency of monitoring food intake and exercise. Even a device as simple as a pedometer can be a useful weight-loss tool.
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Best Eating Habits For Rapid Weight Loss At Any Age Say Dietitians
When trying to lose weight quickly, half the battle is watching the foods and drinks you put into your body. There are ways to do so, but it seems as if toxic diet culture has shown how to do so unhealthily. Believe it or not, you can manage your diet and lose weight without the negative effects of rapid weight loss.
Whether you’re in a rush to shed some pounds, or looking for easy, quick ways to lose weight, these eating habits will help you get to your goals safely. We spoke with medical expert board membersThe Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, authors of The Nutrition Twins’ Veggie Cure, to give you the rundown on what you should do and why it works. Then, check out the 4 Best Drinks for Rapid Weight Loss, Say Dietitians.
Rule #: Exercise For Weight Loss
Although exercise isnt necessary for weight loss , I would HIGHLY recommend you exercise.
There are three forms of exercise that Ill cover when it comes to weight loss, and ALL three of them are important:
- Fun cardio: movement of any kind that gets your heart pumping .
- Interval training: variable rate training: run, jog, run, jog .
- Strength training: challenging your muscles to get stronger .
#1) Fun cardio is doing any sort of exercise that gets you off your butt and moving.
It makes our heart healthier, AND it can serve as a reminder that were doing things differently now, and that we need to eat better so we dont ruin our efforts!
Here are 40 fun ways to exercise without realizing it. Feel free to do a fun activity as often as you can!
#2) High-Intensity Interval Training burns more calories per hour than steady cardio, so you get more bang for your buck when it comes to efficiency.
If youre limited on time and trying to burn more calories, 20 minutes of HIIT burns more calories than 20 minutes of steady jogging.
Here are 3 HIIT workouts you can do today, no gym required!
Both of these activities can help tip the energy balance in favor of weight loss when combined with calorie restriction.
When youre in a caloric deficit for weight loss, the hope is that your body will mostly pull from fat stores, though depending on how you are exercising it will also break down muscle too.
The goal instead is to reduce body fat while also keeping the muscle you have .
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Eye Your Skinny Outfits
Hanging a “skinny” outfit where you can see it helps you remain focused on your weight-loss goals. Don’t be unrealistic and choose an outfit that’s four sizes too small. Pick something that you can fit into after just a short time of healthy eating. After you reach this goal, choose your next “goal” outfit.
Give Your Morning Joe A Makeover
While we’re on the topic of sugary beverages, Lisa Richards CNC, nutritionist and founder of The Candida Diet, says you might be surprised just how much sugar is lurching in your cup of joe. “Adding sugar, sweeteners, and high fat/calorie sweeteners can result in coffee that provides upwards of 200 calories in just one cup,” she says. And face it: Most people drink upwards of three cups per day. 600 calories per day in coffee? Yikes
Her recommendation? Measure out exactly how much creamer and sweetener you’re putting in each cup so you have a true sense of how much sugar you’re actually getting per cup. Or, consider giving your morning drink a makeover, altogether. “What you put in your coffee can pack on the pounds, but the opposite is true as well. What you put in your coffee can also help boost your weight loss,” she says. Cinnamon, for instance, is a great alternative to sweeteners because “it is a natural appetite suppressant and also boosts metabolism.”
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Extreme Diets: The Cabbage Soup Diet
Much like many of the other extreme fad diets, the Cabbage Soup Diet consists of just one ingredient eaten over and over again.
This one requires a person to eat copious amounts of cabbage soup, in a bid to cut down your calorie intake. Any medical expert would advise against this diet because its completely void of the nutrients not held in cabbage, such as sufficient carbohydrates and protein.
But other experts, whove taken the time to consider this extreme diet, also suggest that its a complete waste of time because it forces the body into starvation mode. This means that your metabolism slows down and your body holds onto fat which is surely the completely opposite of the end goal here.
Extreme factor: 6/10
How To Lose Weight Quickly
STEVE JUST TELL ME EXACTLY WHAT TO DO TO LOSE WEIGHT QUICKLY.
Fine! But you dont need to yell at me like that!
Heres what I would do if I needed to lose weight quickly but ALSO didnt want to hate life:
- If the scale doesnt go down, Id start tracking calories and measuring food.
Ill leave you with some final words of wisdom: this is NOT all or nothing.
If you can implement just ONE change and stick with it, thats a victory. Thats better than doing 10 things and giving up after a month.
I know I just threw a LOT of information at you. But I hope that you can implement this stuff in your day-to-day routine, because it WILL lead to sustainable weight loss ad change your life.
If you are looking for more guidance, support, and instruction, we have 3 options for you to level up:
#1) JOIN OUR COACHING PROGRAM: We provide nutritional guidance, constant feedback and support, customized workouts for your goals, and keep you accountable wherever you are.
We are really good at this stuff and would love to help you reach your goals.
#2) If you want an exact blueprint for how to eat better and get in shape, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life .
Try your free trial right here:
#3) Join The Rebellion ! Sign up for our biweekly newsletter and join the Nerd Fitness Rebellion!
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