Unlock the Secret to Rapid Weight Loss Simple and Effective Tips That Actually Work

08 June, 2023  |  Jane Thomas - Marketing

When you decide you want to lose weight, chances are you'd like it to happen relatively quickly. We'd all prefer rapid results, and there's nothing inherently wrong with that. After all, life moves so quickly - if there's a way to speed up your weight loss journey in a safe, sustainable way, why wouldn't you consider it?

Although it is important to approach weight loss in a healthy and sustainable manner, there are some simple and effective tips that can help you achieve your health goals. We're going to outline each of them in this article, covering everything from mental health tips through to dieting advice and medication you might want to look into.

Simple weight loss tips to help get you started

Set realistic goals

It is vital that you set yourself achievable, specific goals: consistency is key. Instead of aiming purely for rapid weight loss, focus on losing weight gradually (roughly 1-2 pounds per week). Sustainable weight loss is far more likely to be maintained in the long run, meaning a sustained healthy body and mind: there is no point in losing weight rapidly if you're unable to keep it off

Weight loss is all about balance and consistency. Yes, you should absolutely try to lose weight quickly if you can, but not so quickly that you put it back on easily. It's important to avoid setting overly ambitious goals that set you back rather than push you forward. The key is to incorporate positive lifestyle changes that can be sustained in the long term, and, potentially, be supported by ancillary measures.

Eat a balanced diet and consume protein regularly

Focus on incorporating a variety of whole foods into your diet, including fruits, vegetables, lean proteins, whole grains and healthy fats, whilst dialling down processed carbohydrates slightly: such foods can provide essential nutrients while keeping you satiated for longer by providing slower releasing energy.

Eating protein-rich foods at every meal - especially breakfast - can help shed extra pounds, also. Protein slows down the digestive process and positively impacts your hunger hormones, such as leptin, far better than a carbohydrate-dominant meal plan, meaning you feel hunger less often and less dramatically.

Protein-rich foods can include: quinoa, edamame, beans, seeds, nuts, eggs, yogurt, cheese, tofu, lentil-based products, poultry, fish and meat. Always try to ensure your protein-based meals contain a complete amino acid profile - which can be somewhat difficult to balance in specialised diets, such as veganism. 

Consistently controlled portion sizes

Always be mindful of portion sizes to avoid overeating. Use smaller plates and bowls, and listen to your body's hunger and fullness cues. Avoid eating while distracted, as it can easily lead to you consuming more food than you really need.

A good way to divide your plate, for beginners, is half a plate for vegetables, a quarter for a carbohydrate source (such as rice or pasta), with the remaining quarter for proteins and fats. Over time, to further dial in the waistline, you could slowly remove the carbohydrates incrementally (so as to not detrimentally affect your energy levels too quickly) and replace said carbs for your protein source of choice, such as meat, fish, tofu (soy-based) or eggs.

Increase physical activity

Increasing your level of physical activity (to a healthy, non-obsessive level) is an excellent idea not just for weight loss, but for improving your overall health and mental wellbeing, too.

If possible, consult with a healthcare professional or a qualified fitness instructor to design an exercise program that suits your fitness level, goals, and any specific considerations or health limitations you may have.

Remember to stay hydrated

Drinking an adequate amount of water can help control hunger and prevent overeating. It's recommended to drink at least eight glasses (64 ounces) of water per day, or more if you're physically active.

Get enough sleep

Poor sleep (and indulging in poor sleep hygiene) can disrupt hormone levels related to appetite and increase cravings for high-calorie foods: as your body will adapt and demand sustenance for lower perceived energy levels. Aim for 7-9 hours of quality sleep each night to support your weight loss efforts, though the amount of optimal sleep is dependent on the individual person.

Practice mindful eating

Pay attention to your eating habits and practice mindful eating. Slow down, savor each bite and listen to your body's signals of hunger and fullness. This can help prevent overeating and promote a healthier relationship with food.

Also, when committed to your weight loss journey - particularly when focusing on the health benefits, as opposed to aesthetic reasons - be cognisant of the peer pressures that you may be exposed to by friends, family and colleagues. Although the odd alcoholic beverage with friends, a piece of birthday cake with family, or slice of Friday pizza at the office is unlikely to have a detrimental impact, the potential to binge - particularly if said food is 'free', such as the office pizza - is increased, simply because you want to appear social.

Minimise sugary and processed foods

Limit your intake of sugary drinks, sweets, processed snacks and refined carbohydrates. These foods are often high in calories, low in nutritional value and low in satiety, making it harder to achieve your weight loss goals.

Seek support from friends, family and professionals

Consider enlisting the support of a friend or family member, or joining a weight loss group. Having someone to share your journey with can provide motivation, accountability and guidance. 

Above all, sustainable weight loss takes time and requires a combination of healthy eating, regular physical activity, and lifestyle changes. Consult with a healthcare professional or registered dietitian for personalised advice and guidance tailored to your specific needs.

Weight loss medications that deliver proven results

There are several popular weight loss medications out there that work in varying ways to help individuals lose weight and achieve their weight loss goals. Here are some of the most commonly prescribed weight loss medications, how they work, and who they are best suited for.

Orlistat

Orlistat works by blocking the absorption of dietary fat in the intestines. This results in the excretion of about 30% of dietary fat in the stool, which reduces overall calorie intake. Orlistat is best suited for individuals who have a BMI (body mass index) of 30 or higher, or those with a BMI of 27 or higher with other weight-related health conditions such as type 2 diabetes or high blood pressure.

Alli: An over-the-counter alternative

Alli is a 60-milligram, over-the-counter version of orlistat (Xenical), a 120-milligram prescription drug. Both Alli and Xenical are meant to be used as part of a weight-loss plan, along with a low-calorie,  and regular physical activity.Orlistat (the active ingredient in Alli) promotes weight loss by decreasing the amount of dietary fat absorbed in your intestines.

Xenical

Xenical is a brand name for the weight loss medication Orlistat. 

Just like its unbranded counterpart, Xenical is usually prescribed to individuals who have a BMI (body mass index) of 30 or higher, or those with a BMI of 27 or higher with other weight-related health conditions such as type 2 diabetes or high blood pressure. It is typically taken three times a day with meals that contain fat. The recommended dosage for Xenical is 120 mg three times a day.

Wegovy (Semaglutide)

Weight loss injection Wegovy works by triggering the GLP-1 receptor in your brain, making you feel fuller for longer - and therefore making it easier for you to limit your food intake and lose weight. 

Mounjaro (Tirzepatide)

Like Wegovy, Mounjaro also triggers the GLP-1 receptor, but is the first weight loss pen of its kind to also act on the GIP receptor. This dual-action approach also restricts how many calories your body can physically absorb, making it one of the most effective weight loss treatments around.

Explore our complete range of weight loss treatments today

Interested in learning more about weight loss medication and the various options available at IQDoctor? Explore our complete range and start your free online consultation today.