Do you aspire to lose weight in a short time? According to the Australian Bureau of Statistics, recent studies show that two-thirds of Australians are either overweight or obese. People often go on “crash diets” to shed pounds before a special event or due to health reasons.
If you’re thinking of googling “how much weight can I lose in 6 weeks”, here’s a small tip; a better approach is to lose the weight quickly, healthily, and forever. The key is to choose a “diet” that help you with certain things, including:
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Fat Burning
If you want to lose weight quickly, you’ll literally have to turn your body into a fat-burning machine. Here’s how it works. A pound of body fat is equivalent to 3,500 calories.
Thus, for losing a pound of fat, you’ll need a caloric deficit of 3,500 calories. This is achieved by reducing calorie intake and physical exercise. When you’re trying to lose weight faster, it’s better to combine diet and exercise to get the best results.
One thing to pay attention to is the type of fat you consume since there’s “healthy” and “unhealthy” fat. It’s important to avoid options like trans-fat and fried foods, and go with healthy sources like:
- Fatty fish
- Eggs
- Nuts/Seeds
- Dark Chocolate
- Avocado
- Coconut
- Olive Oil
Some studies show that eating a high healthy fat diet can achieve more weight loss versus a low-fat diet. This is a different approach when compared to the traditional diet plans that simply reduce all fat intake. More recent research shows that it’s important to eat a high ratio of “good” fat over “bad” fat.
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Low Carbohydrates
In recent years, low-carb, high-fat (LCHF) diets have been trending. There’s some value in this approach since eating a high-carbohydrate diet can prevent weight loss and even promote weight gain.
However, it greatly depends on the type of carbs you’re consuming. For example, Australia’s Nutrient Reference Values says that carbs make up about two-thirds of a person’s diet.
The key is to consume complex carbohydrates over simple carbs. For example, white flour, rice, and sugar are all highly-processed simple carbs that can cause blood sugar spikes. These options can provide instant energy but also cause health issues over time.
A better option is to go low-carb and focus on complex carbohydrates. These carbs are slowly absorbed into the bloodstream so you can get sustained energy throughout the day. Some examples include:
- Whole corn
- Brown rice
- Whole wheat
- Beans/Peas
- Sweet potatoes
Besides providing a healthy source of carbs, these foods are also higher in nutrients than other options. For example, roasted sweet potatoes are loaded with much more potassium, Vitamin A, and fibre versus traditional French fries.
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Holistic Lifestyle
This is a healthier and more permanent option than other diet programs that require prescription diet pills, for example. While such options can produce results, they’re often temporary and can actually trigger health problems.
A holistic approach to dieting focuses on making changes to your lifestyle, including diet and exercise. This can include options like going low-carb/sugar and doing regular workouts.
Such natural approaches to weight loss can be safe and effective. You can repeat such programs whenever you want to lose more weight.
So before looking up “how much weight can I lose in 6 weeks”, it’s important to learn doing it safely and effectively. This includes various diet changes, like taking in complex carbs, low-sugar, and healthy fat. Regular exercise is also important. These elements can help you to lose weight and just as importantly, stay fit.
