• Alzheimer's & Dementia
  • Asthma & Allergies
  • Atopic Dermatitis
  • Breast Cancer
  • Cardiovascular Health
  • Environment & Sustainability
  • Exercise & Fitness
  • Headache & Migraine
  • Health Equity
  • HIV & AIDS
  • Human Biology
  • Men's Health
  • Mental Health
  • Multiple Sclerosis (MS)
  • Parkinson's Disease
  • Psoriatic Arthritis
  • Sexual Health
  • Ulcerative Colitis
  • Women's Health
  • Nutrition & Fitness
  • Vitamins & Supplements
  • At-Home Testing
  • Men’s Health
  • Women’s Health
  • Latest News
  • Medical Myths
  • Honest Nutrition
  • Through My Eyes
  • New Normal Health
  • 2023 in medicine
  • Why exercise is key to living a long and healthy life
  • What do we know about the gut microbiome in IBD?
  • My podcast changed me
  • Can 'biological race' explain disparities in health?
  • Why Parkinson's research is zooming in on the gut
  • Health Hubs
  • Find a Doctor
  • BMI Calculators and Charts
  • Blood Pressure Chart: Ranges and Guide
  • Breast Cancer: Self-Examination Guide
  • Sleep Calculator
  • RA Myths vs Facts
  • Type 2 Diabetes: Managing Blood Sugar
  • Ankylosing Spondylitis Pain: Fact or Fiction
  • Our Editorial Process
  • Content Integrity
  • Conscious Language
  • Health Conditions
  • Health Products

How to naturally lose weight fast

how to lose weight essay pt3

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission or other tangible benefit. Wellos and Healthline Media are owned by RVO Health. Here’s our process .

How we vet brands and products

Medical News Today only shows you brands and products that we stand behind.

  • Evaluate ingredients and composition: Do they have the potential to cause harm?
  • Fact-check all health claims: Do they align with the current body of scientific evidence?
  • Assess the brand: Does it operate with integrity and adhere to industry best practices?

Many diets, supplements, and meal replacement plans claim to ensure rapid weight loss, but lack any scientific evidence. However, there are some strategies backed by science that have an impact on weight management.

These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet.

In this article, we consider nine effective methods of weight loss.

Science-backed ways to lose weight

trousers handing on line representing how to lose weight naturally

Methods of weight loss that scientific research supports include the following:

1. Trying intermittent fasting

Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.

Several studies have indicated that short-term intermittent fasting up to 26 weeks in duration is as effective for weight loss as following a daily low calorie diet.

The most common intermittent fasting methods include the following:

  • Alternate day fasting (ADF): Fast every other day and eat a typical diet on non-fasting days. The modified version involves eating just 25–30% of the body’s energy needs on fasting days.
  • The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories .
  • The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight .

It is best to adopt a healthy eating pattern on non-fasting days and to avoid overeating.

2. Tracking your diet and exercise

If someone wants to lose weight, they should be aware of what they eat and drink each day. One way to do this is to log these items in either a journal or an online food tracker.

Research suggests that tracking diet and exercise may be helpful for weight loss because it promotes behavior changes and increases motivation.

One study found that consistent tracking of physical activity helped with weight loss. Even a device as simple as a pedometer can be a useful weight-loss tool .

3. Eating mindfully

Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and may help to promote weight loss.

As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.

Techniques for mindful eating include:

  • Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
  • Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.
  • Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
  • Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.

4. Eating protein with meals

Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin .

Research on young adults has also demonstrated that the hormonal effects of eating a high protein breakfast can last for several hours.

Good choices for a high protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.

5. Cutting back on sugar and refined carbohydrates

The Western diet is increasingly high in added sugars, which has definite links to obesity , even when the sugar occurs in beverages rather than food.

Refined grains undergo processing to remove the bran and the germ, which contain most of the grain’s fiber and nutrients. These include white rice, white bread, and regular pasta.

These foods are quick to digest, and they convert to glucose rapidly. Excess glucose enters the blood and provokes the hormone insulin , which promotes fat storage in the adipose tissue. This contributes to weight gain.

A 2023 study links the consumption of more refined grains with weight gain. Studies show that whole grains are more likely to reduce hunger and increase fullness, which could lead to decreases in calorie intake.

Where possible, people should swap highly processed and sugary foods for more nutritionally dense options. Good food swaps include:

  • whole-grain rice, bread, and pasta instead of the white versions
  • fruit, nuts, and seeds instead of high sugar snacks
  • herb teas and fruit-infused water instead of high sugar sodas
  • smoothies with water or milk instead of fruit juice

6. Eating plenty of fiber

Dietary fiber describes plant-based carbohydrates that are impossible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss.

Fiber-rich foods include:

  • whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
  • fruit and vegetables
  • peas, beans, and pulses
  • nuts and seeds

7. Balancing gut bacteria

One emerging area of research is focusing on the role of bacteria in the gut on weight management.

The human gut hosts a vast number and variety of microorganisms, including around 39 trillion bacteria .

Every individual has different types and amounts of bacteria in their gut. Some types may increase the amount of energy the person extracts from food , leading to fat deposition and weight gain.

Some foods can increase the number of good bacteria in the gut, including:

  • A wide variety of plants: Increasing the number of fruits, vegetables, and grains in the diet will result in an increased fiber uptake and a more diverse set of gut bacteria. People should try to ensure that vegetables and other plant-based foods comprise 75 percent of their meal.
  • Fermented foods: Fermented foods including sauerkraut, kimchi, kefir, yogurt, tempeh, and miso contain potentially probiotic microorganisms. Researchers have studied kimchi widely, and limited evidence suggests it may have anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women.
  • Prebiotic foods: These stimulate the growth and activity of some of the good bacteria that aid weight control . Prebiotic fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion , garlic, asparagus, leeks, banana , and avocado. It is also in grains, such as oats and barley.

8. Getting a good night’s sleep

Numerous studies have shown that getting fewer than 5–6 hours of sleep per night is associated with an increased incidence of obesity . There are several reasons behind this.

Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can promote insulin resistance and increase levels of cortisol, which also promote fat storage.

How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.

9. Managing your stress levels

Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the body’s fight or flight response.

However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more.

Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of fuel, carbohydrate.

Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat.

Insulin allows sugar from the blood to enter the body’s cells, where it can provide energy. If an individual does not immediately use this sugar, the body will either store it is glycogen, the storage form of glucose, or fat.

Researchers found that implementing an 8-week stress-management intervention program alongside a low-calorie diet resulted in a significant reduction in the body mass index ( BMI ) of children and adolescents who were overweight or have obesity.

Some methods of managing stress include:

  • yoga , meditation, or tai chi
  • breathing and relaxation techniques
  • spending some time outdoors, for example walking or gardening

Frequently asked questions

Below are some frequently asked questions about how to lose weight fast.

Can someone lose 10 pounds in 3 days?

Losing 10 pounds in 3 days is an unrealistic goal for most people and could entail unsafe dieting behaviors.

Rapid weight loss like this may also make it more likely that someone will put weight back on, rather than losing the weight permanently.

How can someone lose 20 pounds in a month?

To lose 20 pounds in a month, people must burn more calories than they take in, either through dietary changes or increased physical activity.

However, rapid weight loss like this may not be a viable long-term option and could increase the risk of health complications, such as gallstones.

What happens if someone loses weight too fast?

Losing weight too quickly may also increase the risk of certain health complications, such as gallstones, or complications associated with unhealthy dieting behaviors, such as dehydration or nutritional deficiencies.

People who experience rapid weight loss may be more likely to put weight back on in the future. The CDC recommends that people aim for steady, gradual weight loss of around 1–2 pounds per week.

It is important to remember that there are no quick fixes when it comes to weight loss.

The best way to manage weight is to eat a nutritious, balanced diet.

This should include 10 portions of fruit and vegetables, good quality protein, and whole grains. It is also beneficial to exercise for at least 30 minutes every day.

Last medically reviewed on November 8, 2023

  • Nutrition / Diet
  • Obesity / Weight Loss / Fitness

How we reviewed this article:

  • Akhlaghi M. (2022). The role of dietary fibers in regulating appetite, an overview of mechanisms and weight consequences. https://pubmed.ncbi.nlm.nih.gov/36193993/
  • Bacaro V, et al. (2020). Sleep duration and obesity in adulthood: An updated systematic review and meta-analysis. https://pubmed.ncbi.nlm.nih.gov/32527625/
  • Baudrand R, et al. (2015). Cortisol dysregulation in obesity-related metabolic disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4517681/
  • Carrière K, et al. (2018). Mindfulness-based interventions for weight loss: a systematic review and meta-analysis. https://pubmed.ncbi.nlm.nih.gov/29076610/
  • Choosing a safe & successful weight-loss program. (2017). https://www.niddk.nih.gov/health-information/weight-management/choosing-a-safe-successful-weight-loss-program
  • Compare D, et al. (2016). The gut bacteria-driven obesity development. https://karger.com/ddi/article-abstract/34/3/221/94882/The-Gut-Bacteria-Driven-Obesity-Development?redirectedFrom=fulltext
  • Daghlas SA, et al. (2023). Biochemistry, glycogen. https://www.ncbi.nlm.nih.gov/books/NBK539802/
  • Dieting & gallstones. (2017). https://www.niddk.nih.gov/health-information/digestive-diseases/gallstones/dieting
  • Dimidi E, et al. (2019). Fermented foods: Definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723656/
  • Dobbie LJ, et al. (2022). Exercise in obesity—the role of technology in health services: Can this approach work? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8597870/
  • Elortegui Pascual P, et al. (2023). A meta‐analysis comparing the effectiveness of alternate day fasting, the 5:2 diet, and time‐restricted eating for weight loss. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10098946/
  • Eshghinia S, et al. (2013). The effects of modified alternate-day fasting diet on weight loss and CAD risk factors in overweight and obese women. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3598220/
  • Faruque S, et al. (2019). The dose makes the poison: Sugar and obesity in the United States – a review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6959843/
  • Fathi Y, et al. (2015). Kefir drink leads to a similar weight loss, compared with milk, in a dairy-rich non-energy-restricted diet in overweight or obese premenopausal women: a randomized controlled trial. https://link.springer.com/article/10.1007/s00394-015-0846-9
  • Gabel K, et al. (2018). Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. https://content.iospress.com/articles/nutrition-and-healthy-aging/nha170036
  • Ghelani DP, et al. (2020). Mobile apps for weight management: A review of the latest evidence to inform practice. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7326765/
  • Green M, et al. (2020). Microbial medicine: Prebiotic and probiotic functional foods to target obesity and metabolic syndrome. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7215979/
  • Klempel MC, et al. (2012). Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-11-98
  • Laitinen K, et al. (2019). Overall dietary quality relates to gut microbiota diversity and abundance. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6515207/
  • Leidy HJ, et al. (2010). The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in ‘breakfast-skipping’ adolescents. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4263815/
  • Losing weight. (2023). https://www.cdc.gov/healthyweight/losing_weight/index.html
  • Malik VS, et al. (2022). The role of sugar-sweetened beverages in the global epidemics of obesity and chronic diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8778490/
  • Moon J, et al. (2020). Clinical evidence and mechanisms of high-protein diet-induced weight loss. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
  • Papatriantafyllou E, et al. (2022). Sleep deprivation: Effects on weight loss and weight loss maintenance. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9031614/
  • Pourzanjani A, et al. (2016). Adherent use of digital health trackers is associated with weight loss. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0152504
  • Sanders LM, et al. (2022). Effects of whole grain intake, compared with refined grain, on appetite and energy intake: A systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8321865/
  • Sender R, et al. (2016). Are we really vastly outnumbered? Revisiting the ratio of bacterial to host cells in humans. https://www.cell.com/cell/fulltext/S0092-8674(16)00053-2
  • Song E, et al. (2023). Effects of kimchi on human health: a scoping review of randomized controlled trials. https://journalofethnicfoods.biomedcentral.com/articles/10.1186/s42779-023-00173-8
  • Stavrou S, et al. (2016). The effectiveness of a stress-management intervention program in the management of overweight and obesity in childhood and adolescence. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4996635/
  • Varady KA, et al. (2013). Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3833266/
  • Wan Y, et al. (2023). Association between changes in carbohydrate intake and long term weight changes: prospective cohort study. https://pubmed.ncbi.nlm.nih.gov/37758268/

Share this article

Latest news

  • How exactly does a high-fat diet increase Alzheimer's risk?
  • Diet and metabolic health may influence flu vaccine effectiveness
  • Can olive oil help lower the risk of dementia-related death?
  • Can a personalized antibiotics, prebiotics, and probiotics combo help treat IBS?
  • Ancient grains linked to improved type 2 diabetes outcomes

Related Coverage

Losing weight effectively and avoiding weight regain involves a number of factors. Learn how to lose weight here.

Fad diets and rapid weight loss can be unsafe and often lead to people regaining the weight later on. In this article, learn how to lose weight safely…

People often want to lose weight quickly, but there is a risk of malnourishment, or of giving up and putting on more weight than before.

What are the best exercises for weight loss? Find out the best types of exercise for weight loss, according to research, and get other useful tips.

Losing 10 pounds safely is possible in 5–10 weeks or more. Creating a calorie deficit, eating a nutritious diet, and moving more are important factors.

Home — Essay Samples — Nursing & Health — Body — Fastest Ways To Lose Weight

test_template

Fastest Ways to Lose Weight

  • Categories: Body Weight Loss

About this sample

close

Words: 641 |

Published: Apr 11, 2019

Words: 641 | Page: 1 | 4 min read

Image of Alex Wood

Cite this Essay

Let us write you an essay from scratch

  • 450+ experts on 30 subjects ready to help
  • Custom essay delivered in as few as 3 hours

Get high-quality help

author

Dr. Karlyna PhD

Verified writer

  • Expert in: Nursing & Health

writer

+ 120 experts online

By clicking “Check Writers’ Offers”, you agree to our terms of service and privacy policy . We’ll occasionally send you promo and account related email

No need to pay just yet!

Related Essays

5 pages / 2457 words

2 pages / 1054 words

3 pages / 1504 words

10 pages / 4461 words

Remember! This is just a sample.

You can get your custom paper by one of our expert writers.

121 writers online

Fastest Ways to Lose Weight  Essay

Still can’t find what you need?

Browse our vast selection of original essay samples, each expertly formatted and styled

Related Essays on Body

Oxygen is inhaled into alveoli and is passed into the capillaries and carbon dioxide is passed from the capillaries into the alveoli to be exhaled. The second step is called the internal respiration where the exchange of gases [...]

Body positivity is more than a mere movement; it is a transformative ideology that challenges society's narrow beauty standards and encourages individuals to embrace and celebrate their bodies as they are. In a world dominated [...]

The functions and sources of minerals are important aspects of maintaining overall health and well-being. Minerals can be found in various sources, including coconut water. According to Fife (2011), coconut water has been used [...]

Minerals and water are foundational components of the human body, each playing a unique and essential role in maintaining physiological functions and overall health. In this essay, we will explore the importance of minerals, [...]

Proteins are chains of amino acids that fold into three-dimensional shapes. The shape of the protein is very important to its function and the three-dimensional structure is specified by an amino acid sequence. Protein structure [...]

The skin is the largest organ in the body. It protects the body against physical injuries, temperature regulation, sunlight, infection, stores water, fat, and plays a key role in metabolism including vitamin D, among other [...]

Related Topics

By clicking “Send”, you agree to our Terms of service and Privacy statement . We will occasionally send you account related emails.

Where do you want us to send this sample?

By clicking “Continue”, you agree to our terms of service and privacy policy.

Be careful. This essay is not unique

This essay was donated by a student and is likely to have been used and submitted before

Download this Sample

Free samples may contain mistakes and not unique parts

Sorry, we could not paraphrase this essay. Our professional writers can rewrite it and get you a unique paper.

Please check your inbox.

We can write you a custom essay that will follow your exact instructions and meet the deadlines. Let's fix your grades together!

Get Your Personalized Essay in 3 Hours or Less!

We use cookies to personalyze your web-site experience. By continuing we’ll assume you board with our cookie policy .

  • Instructions Followed To The Letter
  • Deadlines Met At Every Stage
  • Unique And Plagiarism Free

how to lose weight essay pt3

ESSAY SAUCE

ESSAY SAUCE

FOR STUDENTS : ALL THE INGREDIENTS OF A GOOD ESSAY

Essay: Losing weight

Essay details and download:.

  • Subject area(s): Health essays
  • Reading time: 4 minutes
  • Price: Free download
  • Published: 9 October 2015*
  • File format: Text
  • Words: 1,179 (approx)
  • Number of pages: 5 (approx)

Text preview of this essay:

This page of the essay has 1,179 words. Download the full version above.

There are several different ways and means of losing weight. Some people have surgeries, take pills, or starve themselves to death to reach this goal. The purpose of this essay is to compare and contrast the expenses, health benefits, and the consequences of weight loss between these different methods. The best way to lose weight is to eat healthy and exercise properly, because this method is more beneficial and the results are more positive. During the last decades technology has gone so far that now people get an unexpected chance of quick change of body and health. Weight loss or bariatric surgery is regarded as a fast mean of losing weight and getting fit body. This type of weight loss is not for everybody. It is recommended only for those people who failed in any other method of losing weight or for those who have serious health issues or severe obesity. There are two types of bariatric surgery: restrictive and malabsorptive (Berdanier et al., 2008). Restrictive surgery limits food intake, by shrinking stomach size, modifying long-term eating behavior. The advantages of this procedure is that it is technically easier to carry out and fewer mineral and vitamin deficiencies are noted. The disadvantage of the surgery is the risk of increasing frequency of calorie consumption. Malabsorptive surgery limits the absorption of food by extraction or rearrangement of digestive system (Berdanier et al., 2008). The advantage of that procedure is rapid weight loss without changing eating habits. Unfortunately, this surgery exclude most of the small intestine from the digestive tract that is why less calories and nutrients are absorbed. This type of surgery is no longer recommended because it results in nutritional deficiencies (Berdanier et al., 2008). As mentioned above, weight loss surgery can be very effective in achievement of long-term weight loss. But as any other surgery it carries a lot of risks, which vary according to your age and the degree of your obesity. Another way to lose or control weight is taking weight loss drugs. They are prescribed for those people who could not lose weight with any other method. Before buying any medication the person should consult a doctor on what types of drugs are approved by the U. S. Food and Drug Administration (FDA) and have less side effects (Deeugenio et al., 2004). FDA approval shows that the drug is relatively safe. There are two types of weight loss pills: prescription drugs and over-the-counter medication. Prescription drugs, also called anti-obesity drugs are prescribed by the doctor in more severe cases to those people who have serious health problems. They increase the expenditure of energy, decrease the number of absorbed calories and suppress appetite. The side effects of this type of medication are hypertension, increased blood pressure, pulse and heart rate, dizziness, insomnia, constipation, vomiting (Deeugenio et al., 2004). Over-the-counter or nonprescription medication includes herbal products or dietary supplements. They are easy to buy, and in comparison to prescription drugs they are cheaper. OTC diet pills contain herbs that burn calories, suppress appetite, and decrease fat. The major disadvantage is that it is not monitored by the FDA. The common side effects of OTC drugs are diarrhea, liver and kidney damage, heart attack and stroke. It is important to remember that this type of weight loss is not suitable and may not work for everybody. Besides advantage of losing weight all drugs have a lot of side effects. Diet pills alone without regular physical activity and diet plan will not show any results. So the consultation of the doctor is obligatory before taking any weight loss medication. Starvation is a severe food restriction in order to lose weight. But the result of starvation is reverse. Not eating enough food slows down metabolism and stores fat. It will be impossible to lose weight whether exercising or not. The lack of calories deprive body of vitamins and minerals. Starvation may be related to fasting and dieting. Fasting is an old practice, usually used because of religious views to develop self-discipline, but if it is used to lose weight it may have irreversible consequences. Today fasting presupposes the consumption of water, juices, tea. Such detox diets may last only for a limited period of time. People fast in order to loose weight quickly, but in fact they loose only body fluid not fat. Fasting slows down a metabolic rate so when the person starts eating normal food again, all the lost weight will be regained. Another type of starvation is dieting. Today we can find so many popular and trendy diets, proposing to lose weight in several days. In fact, none of them will bring the desired effect. People who are dieting are always stressful, depressed, nervous, and angry. Any type of starvation leads to imbalance between energy take and energy expenditure. This imbalance may cause eating disorders such as anorexia, an intense fear or gaining weight that can lead to serious health problems or bulimia, a disease when eating is followed by deliberate vomiting (Deeugenio et al., 2004). The signs of bulimia are similar to those of anorexia: losing a lot of weight, refusing to eat, being depressed etc. Starvation will never bring positive results and makes it easier to gain weight. People should always remember if they lose fast, they gain fast. If you are starving you will always achieve opposite effect. In order to lose weight it is essential to eat healthy. Healthy diets should provide food from each of the following food groups: grains, vegetables and legumes, fruit, dairy, poultry, fish, eggs. In addition it also includes unsaturated fats and plenty of water. For healthy functioning body cells, blain, muscles, digestive system require water. The recommended fluid intake is 8 glasses of water, 250 ml. each, per day. While adopting healthy eating habits it is suggested to reduce the consumption of alcohol. It provides a body with 7 calorie of energy per gram. This means that if a person consumes a small amount of alcohol it can result in large calorie intake. Food provides us with calories. Exercising as well as normal body functioning burns calories. If we eat more calories than we burn, we can gain fat and weight. If we burn more calories than we eat, we can lose weight and fat. That is why suddenly lowering calories can result in many health problems. Another issue while eating healthy is consumption of macronutrients. Proteins, carbohydrates and fat are macronutrients that we cannot live without. And last but not least people should never forget about healthy snacks during the day. Healthy eating and regular exercises are interconnected. This combination can boost the level of energy so that the person feels better physically and mentally. So if a person wants to lose weight and get fit naturally, the consistency is required in every action. So the best way to lose weight and feel good and healthy about yourself is to maintain healthy lifestyle. Unlike all other methods of weight loss, embracement of healthy lifestyle has no side effects. It is the cheapest way of getting fit and it requires a small amount of free time.

...(download the rest of the essay above)

About this essay:

If you use part of this page in your own work, you need to provide a citation, as follows:

Essay Sauce, Losing weight . Available from:<https://www.essaysauce.com/health-essays/essay-losing-weight/> [Accessed 07-05-24].

These Health essays have been submitted to us by students in order to help you with your studies.

* This essay may have been previously published on Essay.uk.com at an earlier date.

Essay Categories:

  • Accounting essays
  • Architecture essays
  • Business essays
  • Computer science essays
  • Criminology essays
  • Economics essays
  • Education essays
  • Engineering essays
  • English language essays
  • Environmental studies essays
  • Essay examples
  • Finance essays
  • Geography essays
  • Health essays
  • History essays
  • Hospitality and tourism essays
  • Human rights essays
  • Information technology essays
  • International relations
  • Leadership essays
  • Linguistics essays
  • Literature essays
  • Management essays
  • Marketing essays
  • Mathematics essays
  • Media essays
  • Medicine essays
  • Military essays
  • Miscellaneous essays
  • Music Essays
  • Nursing essays
  • Philosophy essays
  • Photography and arts essays
  • Politics essays
  • Project management essays
  • Psychology essays
  • Religious studies and theology essays
  • Sample essays
  • Science essays
  • Social work essays
  • Sociology essays
  • Sports essays
  • Types of essay
  • Zoology essays

Dieting: Losing Weight Without Losing Your Mind Essay

Introduction, the process, works cited.

Being healthy is of great importance to our lives, and people are constantly looking for ways to maintain good health. One condition that is detrimental to good health is obesity, which is characterized by excessive weight. This condition increases the likelihood of developing diseases and diminishes the quality of life for the person. Obesity has emerged as one of the most important issues threatening human health in modern society.

The World Health Organization reports that the prevalence of Obesity in Europe has tripled since the 1980s, and the numbers are rising even higher (par.1). Being overweight has numerous physical and psychological health consequences. It is, therefore, necessary for people to deal with obesity and maintain good health. There are many diet plans designed to assist people to quickly lose weight. These plans vary in their efficiency, health outcomes, and cost. It would be important to know how to select the most appropriate diet plan. However, there are a few general steps common to all weight loss plans.

The first step is determination and perseverance. Determination will cause someone to research on the various weight-loss strategies available. Determination and perseverance can be fostered by gaining a better understanding of the various risks associated with obesity. Head reveals that the alarming increase in the incidences of obesity in Western nations can be attributed to the lack of knowledge on the numerous adverse health impacts of obesity (1). When a person understands the risks of metabolic disease, cardiovascular complications, and premature death associated with obesity, he or she is likely to develop the determination to lose weight. A person will be prompted to seek a real solution to his/her weight problem when he/she understands that the excess weight can lead to chronic conditions such as diabetes and hypertension (Head 2).

It is, therefore, important to look for information on the health consequences of diabetes in order to promote determination and perseverance to lose weight. An individual can also get determination by finding a support group. A person might find it hard to faithfully follow the weight loss program on his/her own. In such a case, a support group will be beneficial since it will connect the person with other individuals that are facing the same challenges. One can join a fitness class, which will help increase the motivation to lose weight. Fitness classes provide a social support system as the person is surrounded by other people who are trying to achieve the same goal. These people support and encourage each other in their journey to acquiring healthy bodies.

The second step in the process is to increase water intake considerably in order to promote weight loss. Water consumption has numerous benefits to humans since it promotes health. Overweight people benefit from increased water intake since it reduces food consumption in addition to facilitating digestion. Research by Muckelbauer, Sarganas, Gruneis, and Muller-Nordhorn demonstrated that water consumption contributes to weight loss among dieters (1).

Consuming water before a meal reduces food consumption since the water produces a filling effect, therefore, causing the person to eat less food. Another reason why increased water intake contributes to weight loss is that people sometimes confuse thirst for hunger. They, therefore, end up consuming food that they do not need since they do not understand that they are feeling thirsty and not hungry. Regular consumption of water will ensure that this confusion does not occur therefore reducing food intake and promoting weight loss. Drinking water also facilitates obesity prevention since this is a health drink that does not contain any calories. People consume between two and three liters of liquid every day. Without consuming water, individuals are likely to consume unhealthy drinks that contain a lot of calories, such as soft drinks.

Elder declares that water consumption may also suppress sugar-sweetened beverage drinking (149). This is of significance to weight loss since the high consumption of sugar-sweetened beverages has contributed to the overweight issue in many countries.

The third step is eating healthy foods to improve the nutritional content delivered to the body and adopt healthy lifestyles. The food consumed by a person has an effect on his/her health, and it can either promote health or put someone at risk of developing certain diseases. The person trying to lose weight might have to change his habits in order to promote healthy eating. Changes might have to be made in the environment that the person is constantly in. This means that the person might need to make some changes in his work setting or home setting in order to increase the chances of succeeding in healthy eating. Maoyong and Yanhong acknowledge that making changes in eating habits is a difficulty since most unhealthy foods are appealing, and people tend to pursue immediate gratification and place short-term impulses over long-term goals (127).

It is, therefore, important to realize that the changes in eating habits do not need to be huge and sudden. A person can make small and gradual changes, and over time, the changes will have become big. Behavioral changes can be enough to start weight loss for many people. These changes include planning meals in advance and choosing meals that contain a healthy balance of vegetables, fruits, grains, low or free-fat dairy, and low-calorie proteins.

For instance, replacing fried potatoes or spicy steak with salad or steamed vegetables can reduce the number of calories in each meal. Also, preparing meals at home instead of buying junk food can decrease unhealthy calorie intake. Maoyong and Yanhong note that eating at restaurants increases the consumption of unhealthy foods (137). When dieting, the individual should plan meals in advance. This helps in the tracking of the number of calories consumed each day. A person should not skip meals, especially breakfast, since starting the day with a healthy meal keeps energy levels high. It also helps a person resist the impulse to consume high calorie snacks, such as a piece of chocolate, during the day.

The final step in the weight loss process is to engage in physical exercises such as swimming, running, walking, and bowling. There is a strong correlation between being overweight and not exercising. Barnes declares that sedentary behavior contributes to the development of obesity in people (224). There is a higher prevalence of obesity in adults who report no leisure-time physical activity compared to those who engage in some physical activity.

As such, regular physical exercise can contribute to weight loss in obese individuals. However, it should be noted that physical exercise should be combined with healthy eating. If a person exercises without eating healthily, he/she is unlikely to achieve the desired weight loss. Exercising should, therefore, be supplemented with healthy eating to ensure the best weight loss results are achieved. Engaging in physical exercises leads to weight loss since it promotes the burning of excess calories.

For example, by engaging in cardio exercises such as rowing and cycling, the individual burns many calories and improves his/her fitness. Walking can also be a good form of exercise, and it can be carried out without causing significant strain to the body. Maoyong and Yanhong declare that to promote weight loss, and a person should engage in exercise that lasts at least 30 minutes for at least five days during a typical week (132). Therefore, the person who wishes to achieve significant weight loss must engage in consistent exercising.

Obesity is a dangerous condition that is linked to numerous health consequences. Dealing with this condition is crucial to promoting good health and ensuring a good quality of life for everybody. Obesity can be defeated by undertaking a weight loss program. Losing weight is a desirable and achievable goal that anybody can achieve. However, most people assume that losing weight is a challenging endeavor that is hard to achieve. This is not the case, and by following the four steps described in this paper, a person can achieve his/her goal of weight loss. The journey to weight loss begins by having a sense of determination and insistence.

After that, the person should drink a lot of water, which will help in the reduction of the amount of food consumed. Healthy eating is crucial to weight loss, and this step should be done in order to promote weight loss and good health. Finally, the person should engage in some physical exercise. Through these steps, the seemingly tough challenge of losing weight can be overcome. The individual will be able to achieve a healthy weight and avoid all the negative consequences associated with obesity.

Barnes, Ann. “Obesity and Sedentary Lifestyles.” Texas Heart Institute Journal 39.2 (2012): 224-227. Web.

Elder, John. “Promotion of water consumption in elementary school children in San Diego, USA and Tlaltizapan, Mexico.” Supplement 56.1 (2014): 148-156. Web.

Maoyong, Fan and Jin Yanhong. “Obesity and Self-control: Food Consumption, Physical Activity, and Weight-loss Intention.” Applied Economic Perspectives & Policy 36.1 (2014): 125-145. Web.

Muckelbauer, Rebecca, Giselle Sarganas, Anke Gruneis and Jacqueline Muller-Nordhorn. “Association between water consumption and body weight outcomes: a systematic review.” AJCN 10.3(2013): 1-18. Web.

World Health Organization. Obesity: WHO Approaches to Obesity. 2015. Web.

  • Chicago (A-D)
  • Chicago (N-B)

IvyPanda. (2024, March 21). Dieting: Losing Weight Without Losing Your Mind. https://ivypanda.com/essays/dieting-losing-weight-without-losing-your-mind/

"Dieting: Losing Weight Without Losing Your Mind." IvyPanda , 21 Mar. 2024, ivypanda.com/essays/dieting-losing-weight-without-losing-your-mind/.

IvyPanda . (2024) 'Dieting: Losing Weight Without Losing Your Mind'. 21 March.

IvyPanda . 2024. "Dieting: Losing Weight Without Losing Your Mind." March 21, 2024. https://ivypanda.com/essays/dieting-losing-weight-without-losing-your-mind/.

1. IvyPanda . "Dieting: Losing Weight Without Losing Your Mind." March 21, 2024. https://ivypanda.com/essays/dieting-losing-weight-without-losing-your-mind/.

Bibliography

IvyPanda . "Dieting: Losing Weight Without Losing Your Mind." March 21, 2024. https://ivypanda.com/essays/dieting-losing-weight-without-losing-your-mind/.

  • Sugar Substitutes in Keto Dieting
  • Obesity and Weight Loss: Exercising and Dieting
  • Dieting Habits Associated With Obesity
  • Unhealthy Fad Diets: Fact or Hoax
  • Intermittent Fasting: Misconstruing News Story
  • Body Weight Management and Overweight Problems
  • The Problem with Calorie Restrictive Diets
  • Health Concerns and Obesity Among Acworth Residents
  • Improving and Maintaining Health and Well-Being
  • The Weight Loss Science and the Recommended Procedures
  • The Effects of Capitalism on People’s Diet
  • The "Waist Banned" Article - Taxes on Junk Food
  • Healthy Nutrition Program for Students
  • The World’s Food Problems' Solving
  • Childhood Obesity in Present Day Society
  • Low-carb recipes
  • About low carb
  • Get started

How to lose weight fast: 5 easy evidence-based steps

How to lose weight fast: 5 easy evidence-based steps

Franziska Spritzler, RD, CDE

  • What is “fast” weight loss?
  • Five simple steps
  • Higher protein
  • Moderate fat
  • Meal planning
  • Additional tips

Do you want to lose weight as quickly as possible? When it comes to fast weight loss, it’s important to take a healthy approach — one that promotes loss of fat, retention of muscle, and increases your likelihood of keeping the weight off.

After reading our new guide, you’ll be on your way to losing weight quickly in five simple steps.

What is “fast” weight loss?

Therefore, losing any more than 2 pounds (0.9 kilo) per week is considered “fast” weight loss. Yet for many people, that may not sound quick.

While losing 10 pounds (4.5 kilos) in a week may technically be possible for some — especially those who carry a lot of excess weight — it isn’t realistic for most of us.

What about severe calorie restriction?

What if you eat only 500 or 600 calories a day? Although drastically cutting calories can cause rapid weight loss, consuming far less than your body needs can be counterproductive.

So fast weight loss via severe calorie restriction may not be a good idea for many people.

Fast, healthy, sustainable weight loss

Is it possible to lose weight both rapidly and permanently? Yes, indeed.

Therefore, for fast weight loss that’s also healthy and sustainable, aim to lose fat without losing muscle.

In addition, several factors influence how quickly you can lose weight. Women typically lose weight more slowly than men. 7 And because metabolic rate tends to decline with age, older women may lose at a slower pace than younger men and women — despite putting in just as much effort, if not more.

Are you ready to start losing fat in a healthy way while enjoying delicious, nourishing food that prevents you from feeling hungry or deprived?

Below, you’ll find the simple steps to take to start losing weight quickly.

Five simple steps to fast weight loss

1. cut way back on carbs.

Start by eliminating foods high in carbs: sweets, bread, pasta, fruit, and similar foods . Going low carb can significantly speed up weight loss, for several reasons.

This impressive fat loss may be partly due to the drop in insulin levels that occur during keto eating. When insulin levels are low, your body is primed to burn rather than store fat. 11

How many carbs should you eat to lose weight quickly? Sticking to 20 or fewer grams of net carbs (total carbs minus fiber) per day may produce the fastest results. 13

But instead of counting every carb, you can simply choose foods from our ketogenic diet foods list below and avoid any foods that aren’t on it.

Note: Be sure to read our tips to avoid or minimize symptoms of the keto flu before going low carb.

Keto foods

Ketogenic diet foods – what to eat

Guide Are you not sure what to eat on a keto diet? Here you’ll find a quick food list and visual guide, showing you what to eat and avoid on keto.

2. Eat plenty of protein

Protein is an essential nutrient your body needs to survive and thrive. 14 In addition, boosting your protein intake may help speed up your weight loss.

Check out our list of top 10 high protein foods — which includes vegetarian options — to see how much protein your favorite foods provide.

protein-foods

Top 10 high-protein foods

Guide Are you getting enough protein? In this guide, we’ll share the 10 foods highest in protein and provide tips for including them in your own diet.

3. Keep fat intake moderate

When you’re trying to drop pounds or kilos quickly, eating less fat may seem to make sense.

However, it’s not a good idea to eat a diet that’s low in both carbs and fat. You’ll likely end up feeling deprived within a few days or weeks — and it certainly isn’t sustainable long term. 20 There’s no need to fear fat.

So don’t add large amounts of butter, heavy cream, or other fat to your food. Also, avoid or minimize your intake of fat bombs and similar treats that provide very little protein or other nutrients. 22

Instead, eat enough fat to add flavor and richness to your food but not so much that you feel stuffed. Let your body burn its stored fat rather than the fat you are eating.

Woman thinking of butter

Healthy fats on a keto or low-carb diet

Guide On a keto or low-carb diet, fat is your primary energy source, so choosing healthy types and eating the right amount is important. In this guide, we’ll tell you all about fat and help you make the best choices.

4. Go for non-starchy vegetables

The Atkins diet, which has helped millions of people lose weight, recommends eating two cups of leafy green vegetables and one cup of other low-carb vegetables every day. This advice is designed to produce fast weight loss during the initial stage of the diet.

In the 2007 A to Z weight loss trial, people who followed the Atkins diet lost an average of 10 pounds within the first two months — far more than people who followed the other three diets being studied. 24 Other studies have also reported rapid weight loss in participants who included several daily servings of low-carb vegetables. 25

While these studies don’t prove that the veggies caused the weight loss, they do show that low-carb, fiber-filled veggies can be part of a rapid weight loss diet.

How many low-carb vegetables should you eat? We recommend that you eat as many keto-friendly vegetables as you want while staying within your daily carbohydrate target. For many people, this will be about two servings per day, but a great deal of individual variation exists.

Low carb visual guide

Keto vegetables – the best and the worst

Guide What vegetables can you have on a keto diet? There’s a simple rule: Above-ground vegetables are generally lower in carbs and are usually the best keto options.

5. Get some exercise, but don’t overdo it

However, getting regular exercise can provide benefits during weight loss.

While it’s good to engage in physical activity, working out vigorously for several hours every day isn’t necessary or advisable for weight loss and good health. Plus, making dramatic changes to both your diet and exercise routine at the same time can be overwhelming.

So try to lift weights, do push-ups, or perform other resistance exercise for 15 to 30 minutes a few times a week. Walk, run, dance, ride a bike, or do similar aerobic activity for 30 to 60 minutes on most days, if possible.

In short, aim to move your body in some way every day without forcing yourself to do more than you can comfortably handle.

Let's Get Moving #2: Walking

How to lose weight

Guide Do you have trouble losing weight? Or would you like to lose faster? You’ve come to the right place. Get ready for weight loss without hunger.

made of stone tower on the beach and blur background

Weight, health and happiness: striking the right balance

Guide Are you struggling to lose weight? Have you come here looking for tips to blast away belly fat or lose weight quickly and permanently? If these are your goals, you’re not alone.

menopausal_woman

Weight gain and menopause: 8 tips to win the battle of the middle-age bulge

Guide Are you a woman in your mid-40s to mid-60s? Have you found that your belly is getting thicker? Are you gaining weight no matter what you do?

Keto for beginners: How it works

4. Enjoy healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.

One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

Get your weight loss started with these tips:

  • Eat at least four servings of vegetables and three servings of fruits daily.
  • Replace refined grains with whole grains.
  • Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.
  • Cut back on sugar as much as possible, except the natural sugar in fruit.
  • Choose low-fat dairy products and lean meat and poultry in limited amounts.

5. Get active, stay active

While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.

Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.

Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

6. Change your perspective

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Then move beyond simply recognizing your challenges — plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.

There is a problem with information submitted for this request. Review/update the information highlighted below and resubmit the form.

From Mayo Clinic to your inbox

Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview.

Error Email field is required

Error Include a valid email address

To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.

Thank you for subscribing!

You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.

Sorry something went wrong with your subscription

Please, try again in a couple of minutes

  • Hensrud DD, et al. Ready, set, go. In: The Mayo Clinic Diet. 2nd ed. Mayo Clinic; 2017.
  • Duyff RL. Reach and maintain your healthy weight. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. John Wiley & Sons; 2017.
  • Losing weight: Getting started. Centers for Disease Control and Prevention. http://www.cdc.gov/healthyweight/losing_weight/getting_started.html. Accessed Nov. 15, 2019.
  • Do you know some of the health risks of being overweight? National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/health-topics/weight-control/health_risks_being_overweight/Pages/health-risks-being-overweight.aspx. Accessed Nov. 15, 2019.
  • 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults: A report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society. Journal of the American College of Cardiology. 2014; doi:10.1016/j.jacc.2013.11.004.
  • 2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. http://health.gov/dietaryguidelines/2015/guidelines. Accessed Nov. 15, 2019.
  • Physical activity for a healthy weight. Centers for Disease Control and Prevention. http://www.cdc.gov/healthyweight/physical_activity/index.html. Accessed Nov. 15, 2019.

Products and Services

  • The Mayo Clinic Diet Online
  • A Book: Mayo Clinic Family Health Book, 5th Edition
  • A Book: The Mayo Clinic Diet Bundle
  • A Book: Live Younger Longer
  • Newsletter: Mayo Clinic Health Letter — Digital Edition
  • Calorie calculator
  • Carbohydrates
  • Counting calories
  • Weight-loss plateau
  • Hidradenitis suppurativa: Tips for weight-loss success
  • Keep the focus on your long-term vision
  • Maintain a healthy weight with psoriatic arthritis
  • BMI and waist circumference calculator
  • Metabolism and weight loss
  • Weight gain during menopause
  • Weight Loss After Breast Cancer

Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.

  • Opportunities

Mayo Clinic Press

Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press .

  • Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence
  • The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book
  • Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance
  • FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment
  • Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book
  • Healthy Lifestyle
  • Weight loss 6 strategies for success

Most Popular

12 days ago

How To Cite A Report

Using grammarly placed a student on academic probation.

11 days ago

How To Cite A Lab Manual

How to cite art.

13 days ago

Reddit Bursts With Discussions Over The Teachers Using GPT-4’s Vision to Grade Assignments

How to lose weight essay sample, example.

Admin

Cutting down on sugars and starches is difficult, but it is perhaps the best first step. These elements are very tasty and common, but controlling your intake of these factors will significantly reduce your weight. According to Heathline, “The most important part is to cut back on sugars and starches (carbs). When you do that, your hunger levels go down and you end up eating much fewer calories. Now instead of burning carbs for energy, your body starts feeding off of stored fat” (“How to Lose Weight Fast: 3 Simple Steps, Based on Science”). It is said that within the first week of this diet, one can lose up to 10 pounds. This reflects both body fat and water weight.

Speaking of weight, it is important to lift them in order to shed some pounds. Being physically active in general helps, but lifting weights can work on body fat more intensely. According to My Fitness Pal, “Your best bet for fat loss will be to perform a combination of cardio and strength training. After all, one study in BMC Public Health found overweight and obese adults who followed a 12-week cardio and resistance-training program lost more weight than those who only did cardio” (“Can Lifting Weights Help You Lose Fat?”). Also of note is that lifting weights increases testosterone and growth hormone, which makes you lose fat easier eventually. Besides, these hormonal effects increases your good mood and promotes a more positive body image.

Like many areas of health, getting enough sleep is vital. Unsurprisingly, a lack of sleep has been connected to weight gain and unhealthy weight in general. As stated by Healthline, “People with short sleep duration tend to weigh significantly more than those who get adequate sleep. In fact, short sleep duration is one of the strongest risk factors for obesity. In one extensive review study, children and adults with short sleep duration were 89% and 55% more likely to become obese, respectively” (“10 Reasons Why Good Sleep Is Important”). As it can be seen, sleep has a large impact on our weight gain and loss. Besides, it is nice to feel well-rested.

It is also important to eat well. There is no need to starve yourself to lose weight. In fact, this is a rather unhealthy way to lose weight. It is best to eat regular meals that are focused on a low-carb diet. This way, your body will receive the nourishment it needs, and also your metabolism can be stable (“How to Lose Weight Fast: 3 Simple Steps, Based on Science”).

Furthering on the topic of metabolism, it has a significant impact on how we lose and gain weight. Eating the right foods that will increase our metabolism undoubtedly helps us to lose some pounds. Foods such as almonds, beans, berries, bone broth, celery, chia seeds, chocolate, apple cider vinegar, cinnamon, coconut oil, coffee, curry, fish, grapefruit, green tea, hot peppers and jalapenos, lean turkey, seaweed, spinach, watermelon, and water are all sources of nourishment that boosts metabolism (Monaco, Emily). Of course we should not overindulge in these foods. However, eating these items regularly will increase our metabolism and promote weight loss.

Weight loss can be a difficult journey. However, by consuming less sugars and starches, lifting weights a few times a week, getting great sleep, eating regular meals with less carbs, and increasing metabolism through the foods we take in, we can manage to lose weight and be healthy at the time. Losing weight should not be suffering, but rather a conscious decision we stick to.

Works Cited

“How to Lose Weight Fast: 3 Simple Steps, Based on Science.” Healthline, Healthline Media, www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible#section1.

“Can Lifting Weights Help You Lose Fat? | Fitness | MyFitnessPal.” Under Armour, 9 Oct. 2018, blog.myfitnesspal.com/can-lifting-weights-help-you-lose-fat/.

“10 Reasons Why Good Sleep Is Important.” Healthline, Healthline Media, www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important.

Monaco, Emily. “21 Foods That Increase Metabolism (You’ll Love #7).” Organic Authority, Organic Authority, 6 Nov. 2015, www.organicauthority.com/health/no-more-diets-16-foods-that-naturally-boost-your-metabolism.

Follow us on Reddit for more insights and updates.

Comments (0)

Welcome to A*Help comments!

We’re all about debate and discussion at A*Help.

We value the diverse opinions of users, so you may find points of view that you don’t agree with. And that’s cool. However, there are certain things we’re not OK with: attempts to manipulate our data in any way, for example, or the posting of discriminative, offensive, hateful, or disparaging material.

Cancel reply

Your email address will not be published. Required fields are marked *

Save my name, email, and website in this browser for the next time I comment.

More from Essay on Obesity Examples and Samples

Why Is Of Mice And Men Banned

Nov 23 2023

Why Is Of Mice And Men Banned

Pride and Prejudice Themes

Nov 07 2023

Pride and Prejudice Themes

Remote doctor

May 10 2023

Remote Collaboration and Evidence Based Care Essay Sample, Example

Related writing guides, writing an expository essay.

Remember Me

Is English your native language ? Yes No

What is your profession ? Student Teacher Writer Other

Forgotten Password?

Username or Email

  • Undergraduate
  • High School
  • Architecture
  • American History
  • Asian History
  • Antique Literature
  • American Literature
  • Asian Literature
  • Classic English Literature
  • World Literature
  • Creative Writing
  • Linguistics
  • Criminal Justice
  • Legal Issues
  • Anthropology
  • Archaeology
  • Political Science
  • World Affairs
  • African-American Studies
  • East European Studies
  • Latin-American Studies
  • Native-American Studies
  • West European Studies
  • Family and Consumer Science
  • Social Issues
  • Women and Gender Studies
  • Social Work
  • Natural Sciences
  • Pharmacology
  • Earth science
  • Agriculture
  • Agricultural Studies
  • Computer Science
  • IT Management
  • Mathematics
  • Investments
  • Engineering and Technology
  • Engineering
  • Aeronautics
  • Medicine and Health
  • Alternative Medicine
  • Communications and Media
  • Advertising
  • Communication Strategies
  • Public Relations
  • Educational Theories
  • Teacher's Career
  • Chicago/Turabian
  • Company Analysis
  • Education Theories
  • Shakespeare
  • Canadian Studies
  • Food Safety
  • Relation of Global Warming and Extreme Weather Condition
  • Movie Review
  • Admission Essay
  • Annotated Bibliography
  • Application Essay
  • Article Critique
  • Article Review
  • Article Writing
  • Book Review
  • Business Plan
  • Business Proposal
  • Capstone Project
  • Cover Letter
  • Creative Essay
  • Dissertation
  • Dissertation - Abstract
  • Dissertation - Conclusion
  • Dissertation - Discussion
  • Dissertation - Hypothesis
  • Dissertation - Introduction
  • Dissertation - Literature
  • Dissertation - Methodology
  • Dissertation - Results
  • GCSE Coursework
  • Grant Proposal
  • Marketing Plan
  • Multiple Choice Quiz
  • Personal Statement
  • Power Point Presentation
  • Power Point Presentation With Speaker Notes
  • Questionnaire
  • Reaction Paper
  • Research Paper
  • Research Proposal
  • SWOT analysis
  • Thesis Paper
  • Online Quiz
  • Literature Review
  • Movie Analysis
  • Statistics problem
  • Math Problem
  • All papers examples
  • How It Works
  • Money Back Policy
  • Terms of Use
  • Privacy Policy
  • We Are Hiring

The Process of Losing Weight, Essay Example

Pages: 4

Words: 983

Hire a Writer for Custom Essay

Use 10% Off Discount: "custom10" in 1 Click 👇

You are free to use it as an inspiration or a source for your own work.

Losing weight is a major concern today because unhealthy food and lifestyle cause more and more people to become overweight. Obesity is a global problem which is determined by two main causes, lack of physical activity and poor diet, consisting in too much fat and sugar. Many people try to lose weight but they do not succeed because they apply incorrect strategies and follow all kinds of diets that may affect their health and even cause them to gain more weight. This process is nevertheless based on simple and clear principles that may represent the basis of a healthy lifestyle. Losing weight may seem hard in the beginning but by following the steps below, you will get fit and much healthier in a short period of time.

The first step in losing weight is to start exercising. In order to do so, you must first get the approval of your physician. This is very important because many people have health problems that do not allow them to exercise and they may not even know about it. After receiving approval from your doctor, you must buy special training equipment. Look for comfortable sportswear that allows you to move freely. After buying the equipment, you must find a gym that suits your needs. It must be close to your home in order to save your time and well-equipped to fit all your needs. After finding the gym, you must choose a training program. While the instructor will help you to choose a weight losing program, it is important to go there prepared. In order to lose weight, you must choose cardio exercises. Start by walking for 30 minutes. After a few days, you may start alternate walking and running. Walk for ten minutes and then run for 4 or 5 minutes. In a few weeks, you should be able to reduce the walking time and increase the running time. The ultimate goal is to be able to run for the entire 30 minutes you spend on the treadmill.  You may also try the stepper and the bicycle, applying the same rule of increasing the effort level gradually.  While exercising three or four times per week is enough to lose weight, people who are really ambitious and want to lose weight faster may chose to go to the gym every day.  Be very careful not to exaggerate though because this may lead to important health problems, which can vary from an uncomfortable muscle pain the next day, to heart failure and death.

Changing your diet is the next important step in losing weight. This step must take place in the same time, or shortly after the beginning of the first step. First, you must stop eating fast-food, semi-prepared aliments and pizza. Next, look into your fridge and replace all fattening aliments. If the fridge is now empty, you must go shopping for healthy food. Avoid pork and cold cuts. Go for chicken, beef and fish instead. Also buy fresh vegetables and fruits.  Then, you have to learn how to prepare your healthy meals yourself. You must give up most carbs in your diet.  Introduce wholegrain bread and cereals instead and replace sweets with fruits. You must stop eating fried food and start considering grilled and boiled meat and vegetables instead.  Look on the internet for easy and fast recipes. Then, you must change your eating habits, if they are wrong .You must never skip a meal and you must include a healthy snack. A fruit or a simple yogurt is a great choice for a snack. Finally, you must respect your new diet at all times. Avoid entering fast-foods and buying sweets. Ask all your friends and relatives to help you by not eating in front of you and if this is the case, by preparing healthy meals for you. If you respect all of the above, you may lose between one and three kilograms in the first week. Always be careful however to eat enough, particularly since you are also exercising.  Starving yourself is not a good method of losing weight because it may predispose you to health problems and also, it is efficient strategy. You will end up giving up and eating even more than before.

After having completed the above steps, it is time to enlarge your knowledge on the topic. If you start the weight losing process by knowing nothing about the mechanisms that govern it (as most people), this does not mean that you have to remain in the dark.   It is important to learn everything you can about losing weight and healthy lifestyles because this will motivate you and will help you to achieve better results.   The first source of information is your physician or a nutrition specialist. You may ask him everything you want to know about nutrition, exercising and living a healthy life. However, if your weight problems are not so serious as to endanger your health, you may skip this step. The next competent source of information is your gym instructor. He may advise you in aspects concerning diet and supplements, as well as other details such as drinking enough water. Finally, the internet will provide you with an enormous source of information and will tell you everything you have to know about healthy living and losing weight. Be careful though and pick your sources of information wisely, because not all sites are reliable. For this reason, it is also advisable to double-check the information.

The weight losing process thus involves exercising, dieting and gaining knowledge on the topic. Even though in the beginning, this process may seem extremely difficult, you will see that in a very short while, it will become easy and even enjoyable. After having achieved your goal, you will discover that you are not only lighter, but also healthier and more energetic so the result is worth each second spent at the gym and in the kitchen.

Stuck with your Essay?

Get in touch with one of our experts for instant help!

Stone Finch, Inc, Case Study Example

The Blood of the Slave, Essay Example

Time is precious

don’t waste it!

Plagiarism-free guarantee

Privacy guarantee

Secure checkout

Money back guarantee

E-book

Related Essay Samples & Examples

Voting as a civic responsibility, essay example.

Pages: 1

Words: 287

Utilitarianism and Its Applications, Essay Example

Words: 356

The Age-Related Changes of the Older Person, Essay Example

Pages: 2

Words: 448

The Problems ESOL Teachers Face, Essay Example

Pages: 8

Words: 2293

Should English Be the Primary Language? Essay Example

Words: 999

The Term “Social Construction of Reality”, Essay Example

Words: 371

preview

Weight Loss Tips Essay examples

Tips for the best way to lose weight fast but healthy. If you are looking for the best way to lose weight fast, there are numerous web sites with suggestions or magazine articles. But if you are serious about losing weight, it is best to do it in a healthy way. Often times when rapid weight loss happens it can be extremely detrimental to your health . The following tips are a healthier alternative to losing weight. Knowing what amount of calories you should have per day is vital when attempting to lose weight. When you exercise or do regular activities, you burn calories. In order for you to maintain a healthy weight, you should not burn a tremendously a lot more than you take in. Before beginning your weight loss adventure, you …show more content…

Breakfast consisting of a high fiber cereal and some fruit, is great for boosting your energy and will keep you full until lunch. Exercise every morning following breakfast and you will have a ton of energy to last all day. Regular exercise is one of the healthiest forms of weight loss. It will tone you and give you energy at the same time. For healthy snacks throughout the day, eat various veggies. Pieces of fruit or vegetable sticks are great for tiding you over between meals. Fiber is something you definitely need to include in you new healthy eating. The proper care of your digestive system depends on it being clean. Fiber is available in a huge variety of forms and is the best for keeping your digestive tract clean. Water, water, and more water. If you do not take anything else from these suggestions, take away the importance of water. When you exercise, water will keep you hydrated, it will decrease your bloated feeling, and simply it is good for you. We have all skimmed a magazine and wished we were as thin, or secretly envied our friends and family for their skinny little bodies. But the truth is, we are all not made to be the same size. A particular weight on a girl from the magazine, may be the weight that would make you appear sick and unhealthy. Losing weight should be done in order to feel good, not to impress or prove a point. Visit your family physician if you want to lose ten or more pounds in order

3 Day Diet Analysis Essays

I was educated further on the matter and even did my own personal research to see what things I did that were considered using energy. In my job I am constantly talking, writing, typing, moving around, etc. All of these were small portions of my calorie burn. I was delighted to see after tearing myself up about visiting the gym more often. This did show me the importance of having some sort of work out routine or plan more consistently. Devoting more time to this area will help me burn more calories. Even the outdoor activities you do with friends and loved ones can be great. Doesn’t necessarily mean you have to run and get a gym membership. Just use the day to day activities as you go.

Personal Nutrition Analysis Essay

The DRI recommends that I consume a minimum of 25 grams of fiber daily. My current intake of dietary fiber falls short of meeting my recommended amount. Fiber is important in a healthy diet. It is beneficial in maintaining good digestive health and with prevention of diseases, including colon and rectal cancer. Adequate amounts of fiber also decrease the risk of heart disease by lowering the amount of LDL cholesterol within the blood.

Losing Weight Expository Essay

There are many different ways for weight to be lost, as there are many different sorts of weight loss companies. Firstly there is exercise centers such as gyms and

Should Schools Start Later Essay

How to know if your child/ teen is getting a healthy breakfast. The components of a healthy breakfast include some type of grains such as oatmeal, whole wheat toast or a whole grain cereal. Adding eggs, meat, or even fruits and vegetables in a breakfast would be a great way to start out a healthy and energized day. High calcium milk or yogurt wouldl improve the energy level also. High sugared cereals and breakfast bars can make the blood sugar level crash later during the day.

How Does Osteoporosis Affect Teens

• Avoid dieting too much or exercising too much. You should not lose too much weight too quickly. These things can lead to problems with your bones. Your health care provider can tell you how much weight is safe for you to lose over a certain amount of time.

Mcdonals Should Be Allowed In School

Breakfast is the most important meal of the day is a long standing saying that is believed by most, but is often misconstrued that anything for breakfast will work, which is wrong. Most sugary cereals that children love, are a terrible breakfast, contrary to what the hundreds of commercials try to imply. A good breakfast will incorporate all colors of the food pyramid and will be know as “brain foods” like fruits, nuts, and avocadoes. Breakfast should be something to wake you up in the morning, and give you energy for the first half of your day, not give you a sugar rush that will set you on course for a sugar induced crash

Whole Day Long Research Paper

A healthy and delicious breakfast is a great start to the day, but well begun is only half done. It is important that we are eating a balanced diet throughout the day in order to ensure that our body gets the essential and appropriate nutrition and thus the fuel that it needs to support growth, development and maintenance of our cells, tissues, bones and organs.

Informative Speech On Nutrition And Exercise

Additionally, our nutrition information can help you if you have a special situation, such as needing to lose weight. You need to find the right balance of calorie intake and how many calories you burn in order to shed those extra pounds for good. We can provide you with the foods to eat that will help you to feel full while getting the nutrients your body needs to function optimally. You will discover that losing weight does not have to be a chore. The fact is that when done right, you will have more energy and mental clarity than many of the modern diets allow.

Quick Weight Loss Diet Plan Essay

Dieting is an American obsession with millions. Take a look at health magazines, beauty magazines, and family magazines. Every publication features a diet plan that is designed to help their readers shed the pounds like magic. Well, that is exactly what this book is about, losing weight in sensible, fast steps. Not magic. This book is specifically targeted at people that go on diets trying to lose weight fast.

eating breakfast persuasive speech Essay

Lifestyle and many researches have said that eating breakfast leads to successful weight loss. (Logos)

Persuasive Essay On Losing Weight

It is no secret that in today’s world most people are unhappy with their physical appearance. Women, particularly, struggle with their perception of overweight, unproportioned bodies. Meanwhile, icons such as Jennifer Lopez, Beyoncé, Eva Longoria, and Kim Kardashian flaunt bodies of perfection that every woman dreams of having. Women become obsessed and determined to put themselves through tough weight loss regime to achieve the hot, sexy, beach body look of these celebrities. That is not necessarily a negative because weight loss provides empowering and rewarding outcomes for people’s lives, but there are several different options that people have when it comes to losing weight. For example, liposuction or eating healthy and exercising. It should be no surprise that liposuction is becoming more and more of an acceptable way to lose the extra pounds, but it’s not the best alternative to diet and exercise. When debating on either getting costly liposuction or committing to a rigorous healthy eating and exercise routine, it becomes evident that healthy eating and exercise boast far more benefits; those desiring a Jennifer Lopez beach body should stick to dieting and exercise and should avoid going under the knife to obtain the best overall results.

Essay on Weight Management

A negative energy balance is the goal for weight loss. For weight loss, the BMR, caloric intake, and caloric expenditure are analyzed. It is necessary to determine the kilocalorie adjustment needed for weight loss (see Table 2). For proper energy balance during weight reduction ½ of the reduction should come from a reduction in caloric intake, and ½ should be derived from increased physical activity. A neutral energy balance must be met for weight maintenance.

Healthy Eating Essay

How can I eat healthier? Healthy eating means picking all natural foods from the basic food groups; meats, dairy, fruits and vegetables, grains and stop eating too many sweets and fats. The first step in eating healthy is to know the good fats from the bad fats. Fats are another vital part to a healthy diet. Good fats

Weight Loss Of Overweight And Obesity Essay

Most people believe that if they work out enough and add fruits and vegetables to their diet, that they would be able to lose the weight quickly.

Compare And Contrast Two Ways Of Weight Loss Essay

We can conclude that there are two ways of losing weight, and it is up to each individual to follow one or another. Everyone is responsible for its own health, and sometimes we won’t feel able to wait, so we will try to find the easy way to lose weight, that will definitely not be the best

Related Topics

  • Weight loss

ipl-logo

Ways To Lose Weight Fast Essay

3 Simple Steps to Lose Weight Fast There are numerous ways of losing weight fast. However, most of them will leave you hungry and unsatisfied. Study shows that most of the people’s New Year Resolution is losing weight and having a fit and healthy body. Some of them make it, while most of them fail to fulfill it. Aim to make 2016 the last time you pledge to lose weight. Here are the 3 simple ways to lose weight fast: 1. Cut the Usage of Sugars and Starches 2. Consume maximum Protein, Fat and Vegetables. 3. Workout at least 4 times per week. 1. Cut the Usage of Sugars and Starches The most important step is to cut down the usage of sugars and starches (carbohydrates). Mostly these foods stimulate the secretion of insulin. If you were unaware …show more content…

Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day 2. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight. 3. Drink water a half hour before meals. Study shows that drinking water 30 minutes before meal increases weight loss by 40% over 3 months. 4. Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth. 5. Eat soluble fiber. Studies show that soluble fibers decrease fat, mainly in the belly area. 6. Drink coffee or tea. Drink as much as you want because the caffeine in them can increase your metabolism by 2-10%. 7. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating. 8. Eat your food slowly. Eating slowly makes you feel full and increases weight-reducing hormones 9. Use smaller plates. Study shows that people tend to eat less when they use smaller plates. 10. Get a good night’s sleep, every night. Poor sleep is one of the strongest factors contributing weight gain, so sleep at least 7 hours a

Mgt 311 Week 4 Intervention Plan

3.Set goals to do one solid hour of physical aerobic and fitness training seven days a week. Use a fitness tracker such as a pedometer and complete 10,000 plus steps daily (including Saturday and Sunday). 4.Watch

Stereotypes To Lose Weight

I don't care how healthy the food is, if you eat too much of anything you will gain weight."

Personal Narrative: The Idiot Proof Diet

I wanted to lose the weight fast, and losing weight fast isn't healthy. In November, I really started to get the hang of losing weight. I started going online and looking up Calorie Calculators and how much I needed to lose weight. As a man of 5'9" and 210 lbs, I had to eat 1600 calories per day to lose 2 lbs of fat each week.

Health Risk Assessment Paper

With classes going at different times I feel that I just wait until I get home to eat and that’s where I lose my portion control. I would like to eat five or six smaller meals throughout the day and control the portions. Starting in October I am also going to try a paleo diet, a goal that will be hard. It is something that will not only help me loose some weight but start eating a healthier selection of food as well. This will not only help me mentally in school but also physically in the

How Well Did You Meet The Goal You Set Last Week

Another thing that I have been doing is replacing sugar drinks and soda with water. 3.

Supersize Me Satire

Supersize Me The reason that you gain weight is that you eat more calories than you spend during the day. So in order to loose weigh, you would just have to eat less calories than you actually need. However, many people simply don’t think of this. They eat and eat and eat, not thinking about their weight or maybe they do think about their weight, but they just can’t break the habit of eating fast food.

Processed Food Argumentative Speech Outline

I. We consume 8,500mg of salt per day, almost all from processed food. This is only one of the many reasons people have poor nutrition. Humans tend to not know the difference between processed and real foods causing the nutrition levels in our society to drop at an alarming rate. For years this problem has been a big factor to obesity and illness. Real food is a single ingredient with no chemicals even if they’re ground and put into a jar.

Australian Dietary Guidelines

A minimum of 30 minutes of moderate physical activity each day is recommended. The intensity of exercise doesn’t have to be vigorous, many people find walking easy and enjoyable. Eating regular meals is very important for people, especially for children and adolescents, as they help keep a balanced diet and prevent us from snacking on junk food that barely provide any nutrients. Eating regular meals will always help us suffer from

5-Day Food Log

Increase fruits and vegetable consumption; make sure vegetables and fruits of my choice are in at least two of the three meals per day. Increase water intake and decrease soft beverages (Strategy, label a water bottle with goal times throughout the day). For portion control, every time I eat my meals, I will incorporate my plate. I will pay more attention to food labels and calculate daily calorie intake. If I balance the food groups, my body will receive the proper nutrients and vitamins.

Persuasive Speech On Fasting

Although fasting allows for rapid weight loss - fluid loss is fast, but fat loss is not substantial. A great defender of fasting, Dr. Joel Fuhrman author of Eat to Live:

Ways To Change Your Eating Habits

And you don 't have to change your habits all at the same time. It 's best to set small goals and change your habits a little bit at a time. Over time, small changes can make a significant difference in your health. Discussion: How can you change your eating habits?

Losing Weight Research Paper

Losing weight has always been a challenge and hurdle and a person who lacks the knowledge and information as what to do to lose weight will go nowhere but no-satisfaction-zone where there will be no hope but regret that there’s nothing to do about losing weight but to pray. It is recommended that we drink at least eight 8 oz. glasses of water or half of your total body weight in fluid ounces of water per day. Did you know that if you do that consistently, you will greatly reduce your hunger urges?

Speech On Breakfast

Good morning, to the Headmistress, Madam Jane, fellow teachers, parents and dear students. First of all, I like to thank the organizing committee of this Entrepreneurship Day for giving me an opportunity to talk today. I am honoured to be invited here. This school was a place where I shared many moments while growing up. For my speech today, I want to talk about “Why breakfast is the most important meal of the day?”.

Persuasive Essay On How To Lose Weight

Try to eat your dinner before seven o 'clock in the evening. Doing that can assure that you will not be going to bed too soon after eating. This means that you will be able to burn off some of the calories and you will be able to get a better night 's sleep. When losing weight it 's important to not deny yourself. If you tell yourself you can 't have something, you are going to end up wanting it even more.

Essay On How To Stay Healthy

Everyone likes to stay fit and healthy, but not everyone is. Staying healthy is important to ensure a happy life without worries about the health as it helps the human steers clear of diseases. Additionally, at these times, high proportions of people are suffering from obesity, which is being overweight and unhealthy. To be healthy, it is necessary to know how to, so there are three main tips that people have to follow in order to stay healthy.

More about Ways To Lose Weight Fast Essay

Related topics.

  • Weight loss
  • Physical exercise

Weight Loss

Nutrition & Diet

Recipes & Cooking

Exercise & Fitness

Lifestyle & Mindset

Losing Weight, Losing Myself: A Story by Tim Guan

https://image-api.loseitblog.com/images/11bb0479af32aa9af1b6/2020/06/tim_blog_1010x545-1.jpg

This week we happened upon Lose It! member Tim Guan’s personal essay of reflection on his weight loss journey. It’s a look into the mindset of the stages of losing weight, the learnings and very real struggles along the way, and how he was able to reframe his journey into one of rewriting his relationship with his body.

You can check out tim’s original article on medium  here .  tim is not alone in his experience, and while we focus on creating a tool that allows members to reach their goal weight in a healthy way, we understand that this type of change in routine is hard, mentally and physically. tim’s amazing story outlines the mental struggles that come with this type of change and how easy it can be to teeter over to the side of unhealthy weight loss.  is there a part of tim’s story that resonates with you do you have an experience of your own you can tell us more about talk to us in the comments – we’re listening., cw: disordered eating.

My weight loss journey began at an all you can eat Brazilian steakhouse. More precisely, it began after a gratuitous, should-this-even-be-legal meal of beef and more beef that I shared with my friends last July. Amazed by how much we’d eaten in our attempt to beat the house, we wondered out loud if we’d maybe gone a little too far. “What have we done to the planet? To ourselves?”

We eased some environmental guilt by pulling our phones out and buying carbon offsets. Next, we turned to our health. Talks of eating salad for a month eventually morphed into a joking-not-joking proposal to go on the “Beychella diet” for a week. Some of us had recently watched Beyoncé Knowles describe her draconian diet regimen in Homecoming, the film about her 2018 Coachella performance.

“In order for me to meet my goals, I’m limiting myself to no bread, no carbs, no sugar, no dairy, no meat, no fish, no alcohol — and I’m hungry.”

Despite our better judgement, and in blatant defiance of internet articles warning that the diet was unhealthy for most people, a few of us committed to the plan and signed up to be each others’ accountability partners for the week.

As it so happened, dieting was already on my mind. I’d recently weighed in at 219 pounds, which was within spitting distance of my heaviest weight ever (223) and put my Body Mass Index at 32.3 — Obese. I’d been overweight for most of my life and had grown steadily larger each of the last few years. I was due for an attempt to reverse that trend, having tried and failed to do so about a dozen times before.

I wish I could claim that my weight loss journey was kickstarted by some intrinsic motivation. But I’m pretty sure the difference between this time and all the others was that I wanted to lose weight at the same time that my friends tried an extreme diet as a joke.

I feel it’s important to mention here that I love food. Insofar as people can have a “thing”, food is probably mine. In college, I cooked part-time and saved most of my paychecks to pay for Michelin-starred dinners. I even briefly considered a career as a chef. All this to say that for something to take away my enjoyment of food, it would have to be pretty awful. The Beychella diet did it in just a few days.

My research on the diet led me to a comparable, more established one called “vegan keto.” You may have encountered these terms separately; I assure you the combination is worse than the sum of its parts. Navigating my food options that week was exhausting. Avoiding animal products was simple enough, but avoiding carbs? Carbs were everywhere. My internet search history read like a cry for help: are beans keto? is kale keto? are onions keto? is salad dressing keto? (no, yes, no, likely no.)

By the second day it was clear that, as jokes go, this one was decidedly unfunny. The world of food had narrowed from infinite possibilities to a countable list of ingredients: leafy greens, olive oil, tofu, mushrooms, almonds, and berries in moderation. I lost the will to eat. I gave up in the middle of my lightly dressed salads because I was tired of chewing. I consumed as little as 800 calories per day.

In response to my coworkers’ raised eyebrows over lunch, I eased their concerns with the Brazilian steakhouse story. “We’re doing it as a solidarity thing,” I told them, “If I’m a dick to you this week, this will be why.”

At the end of the week, I’d lost 6 pounds in 7 days. This was an astounding result. It was also the most weight I’d ever lost on purpose. I stepped on and off the scale an unreasonable number of times. The scale was pretty damn sure.

I was of two minds. On the one hand, I’d hated the last week. On the other, those numbers had given me an intense dopaminergic high. I finally had precious momentum. How could I pass up the opportunity?

Okay. I decided. We’re really doing this. With the Beychella diet behind me, I began to use a calorie counting application on my phone called “Lose It!” to manage my food intake. As the name suggests, Lose It! has a cheerful, encouraging, and all-around vibrant brand. The application is bright orange and filled with cute illustrations of food. This would have made it fun to use if I weren’t afraid to be seen with it.

Growing up, relatives frequently offered unsolicited advice about how to correct my weight gain. “It’s not that hard; just eat less and exercise more,” they’d say, as if I were not just fat, but also ignorant of my basic physiology. Their comments, and the incessant drum beat of diet culture rhetoric from news media and the internet, taught me that fatness was mark of deficient moral character.

Calorie counting felt like the truest distillation of this idea. If a lack of discipline got you into this mess, a little bit of discipline would get you out. I worried that by counting calories, I’d be accepting diet culture, and by extension, admitting my own laziness and moral failing. I had qualms about doing it at all and didn’t want to be caught in the act.

Once the highlight of my workday, lunch time quickly became associated with shame. To avoid being seen Losing It!, I stole away to a bathroom stall or a far corner of the office to log my meals and snacks. From time to time, someone would walk by and I’d hurriedly close the application on my phone. Moments like these sent my thoughts spiraling. Why am I so afraid to be seen doing this? Do people think I’m fat because I’m an undisciplined, bad person? Do I think I’m fat because I’m an undisciplined, bad person?

In stark contrast to my public shame was the private, perverse pride I felt on the bathroom scale. With my settings maxed out at two pounds a week, Lose It! gave me a daily budget of 1,733 calories, from which I subtracted another 500, ignoring the application’s health guidance. I began to lose close to three pounds a week, which meant losing close to half a pound a day. I weighed myself every morning, always right after my morning shit, always before drinking any water, and never while wearing pants or a watch. Seeing the numbers shoot down made my heart race. On days when the number wasn’t lower than the last, I went straight back to the toilet — maybe I could squeeze out another quarter pound. Looking back, I see this behavior as a red flag. I was becoming addicted to losing weight.

Thin people like to talk about fat people like they’re thin people in fat bodies. In my life as a fat person, I’ve never once felt this way. In fact, I’ve experienced the opposite — becoming thinner has made me feel less like myself. I spent much of my adolescence and early adulthood building defenses around my fatness. My first line of defense was distraction. If my fat body was the first thing people noticed about me, I sure as hell wouldn’t let it be the last. I did what I could to earn my right to take up space. I put pressure on myself to be funny and likable at all times. I channeled my energy into hobbies, blurring the lines between enjoyment and performance and seeking validation on social media. Yes, I’m fat. But look at all these other things I am!

My second defense mechanism was self-delusion. I spent years convincing myself that I didn’t care how other people saw my fat body. This delusion comprised two beliefs: that while other people made value judgements based on bodyweight, I did not, and that this made me superior to other people.

Because I believed I didn’t care, I rarely paid attention to how my body looked before I started losing weight. But now that I was down two or three pounds a week, the changes were too dramatic to ignore. I became obsessed with my naked body. Each morning, I examined every monstrous inch of it while the water warmed in the shower. Stretch marks crept along my inner thighs and torso, growing deeper and darker each day. Skin hung limply from my arms. I stared until the mirror fogged up, then wiped it down and stared some more. I was ostensibly on a journey of self improvement, but all I could see was the growing list of ways I became worse — uglier, more grotesque.

As time went on, I recognized myself less and less, both in the mirror’s reflection and in my cruel judgement of it. My horror grew greater still when I started to like what I saw: collarbones, a shrinking belly, less chin fat. I’d catch my reflection in power poses, standing with arms akimbo and gut sucked in, and feel suddenly overcome with shame. My bathroom mirror shallowness leached into the rest of my life. I started comparing my body to every other body I saw on the street, feeling discouraged when I saw thinner ones and, distressingly, feeling superior when I saw fatter ones. Well-intended compliments about my appearance from family and friends reinforced my new “fat bad, thin good” value system. I grew distrustful of strangers. Was that cashier especially nice to me because I’m thinner than the last time I was here? Would that person have smiled at me if I were 5, 10, 20 pounds heavier?

People think the hard thing about dieting is hunger. They’re not completely wrong. Hunger is certainly a hard thing about dieting, but it pales in comparison to the feeling that you’re losing your identity. My hardest moments were not when I was hungry, but when I felt like I didn’t know who I was anymore.

By November, I was 30 pounds lighter and the waistband of my jeans had begun to fold in unsightly pleats under my belt. After years without buying clothes, it took me only a couple weeks to develop a full-blown shopping obsession. There was hardly a moment over the two months that followed that I wasn’t thinking about shopping. I shopped every weekend. I shopped after work. I shopped before work. I shopped from bed. I left work early to shop.

The shopping spree was about replacing my old wardrobe until it wasn’t. More than clothes themselves, the thing I couldn’t resist was buying them. For the first time in my adult life, I could walk into a store and feel surrounded by things that might fit me. I shopped not because I liked the clothes but because I could — because my body was approaching a shape that companies designed for. Because buying clothes made me feel accepted and unremarkable.

I ended the year having spent thousands of dollars. All the while, my friends and coworkers congratulated me, interpreting my behavior as an expression of newfound confidence. “You’ve completely changed your style,” they cheered, “I love the new look.”

“So do I.” I played along.

In early February, I stopped tracking my meals and weighing myself. I’d lost 48 pounds and started to get nervous about my unhealthy patterns of thought. I could easily see what was happening to my body, but had a shaky understanding of what was happening to my mind.

Painfully, reluctantly, I started opening up to a few people about my experience, each time trying on different words to describe how I felt. I knew that finding the right vocabulary to name my experiences would help me reckon with and overcome them. This exercise was how I encountered terms like “diet culture” and first wrestled with the question of addiction. Months of healing have shown me the astonishing power of words, both mine and others’. That I felt inspired to express this journey in words at all is thanks to the work of Roxane Gay in Hunger and Kiese Laymon in Heavy. Their clear-eyed reflections gave me the tools I need to start unpacking my emotions.

I started tracking my meals again in May, but I’m committed to doing things differently this time. I’m choosing to take things slower. I’m choosing not to weigh myself everyday. I’m choosing to practice kindness toward myself, especially when I don’t meet my calorie goal. And I’m dedicating time to reflect on my state of mind and put my feelings into words.

I used to think about my goal weight as a finish line, but as I approach it I realize it barely deserves to be a milestone. I’m on a far more important journey to rewrite my relationship with my body, and that one’s just beginning. I have so much to unlearn and so many new things to discover. How to be comfortable taking up space. How to make exercise part of my life. How to eat healthily, sustainably, and enjoyably without succumbing to toxic thoughts. How to support my body, and how it can support me.

This essay is a postcard from the road. I’m eager to find out where it leads.

Lose It! Team

Get the latest from our newsletter.

Newsletter

Lose It! is mobilizing the world to achieve a healthy weight

https://image-api.loseitblog.com/images/LI-HP-Icons-SET-YOUR-GOALS-09-800x800.png

Set Your Goals

Tell us what you want to achieve and receive personalized goals.

https://image-api.loseitblog.com/images/LI-HP-Icons-TRACK-YOUR-FOOD-10-800x800.png

Track Your Food

Learn about the foods you're eating and keep your calories within your daily budget.

https://image-api.loseitblog.com/images/LI-HP-Icons-LOSE-WEIGHT-11-800x800.png

Lose Weight

Reach your goals and continue to set new ones for a happier, healthier you!

Blog In2English

  • Elementary School
  • Reading & Speaking
  • External Independent Testing
  • Grammar Exercises

Letter of Advice How to Lose Weight

how to lose weight essay pt3

Let’s write a letter of advice

Have practice in writing a letter of advice how to lose weight.

I’ve just got your e-mail and I was sorry to hear you’re worried about your weight. I bet the problem isn’t as bad as it seems, though! In any case, there are lots of things you can do to lose weight. What you should do is eat a healthy diet , with lots of fish, fruit, and fresh vegetables instead of junk food and sweets. If you do this, you’ll soon lose weight and you’ll look and feel much healthier, too.

You could also exercise more and walk whenever possible rather than going by car or bus. That way you’ll burn calories and get your body back in shape at the same time. I know it’s hard to do at first, but believe me, it will work!

Good luck, and don’t forget to let me know how you’re getting on.

All the best,

Share This Story, Choose Your Platform!

Related posts.

Trip by Train

Trip by Train

Trip to London

Trip to London

Interests of Young People

Interests of Young People

Letter of Advice

Letter of Advice

Last Journey

Last Journey

Visiting Kyiv

Visiting Kyiv

Giving Advice

Giving Advice

Birthday Gift

Birthday Gift

Favourite Sport

Favourite Sport

Visit Lviv

One Comment

' src=

can you do one with 5 paragraphs

Leave A Comment Cancel reply

  • Grammar Tests
  • Grammar Exercisers

how to lose weight essay pt3

Finished Papers

Dr.Jeffrey (PhD)

how to lose weight essay pt3

Finished Papers

Megan Sharp

how to lose weight essay pt3

From a high school essay to university term paper or even a PHD thesis

Team of Essay Writers

Support team is ready to answer any questions at any time of day and night

Testimonials

Finished Papers

Accuracy and promptness are what you will get from our writers if you write with us. They will simply not ask you to pay but also retrieve the minute details of the entire draft and then only will ‘write an essay for me’. You can be in constant touch with us through the online customer chat on our essay writing website while we write for you.

how to lose weight essay pt3

Finished Papers

The shortest time frame in which our writers can complete your order is 6 hours. Length and the complexity of your "write my essay" order are determining factors. If you have a lengthy task, place your order in advance + you get a discount!

how to lose weight essay pt3

Johan Wideroos

Gustavo Almeida Correia

how to lose weight essay pt3

IMAGES

  1. Different ways to lose weight Free Essay Example

    how to lose weight essay pt3

  2. Simple Tips For Lose Weight: how to lose weight fast essay

    how to lose weight essay pt3

  3. 10 steps to effective weight loss

    how to lose weight essay pt3

  4. Some steps how to lose weight

    how to lose weight essay pt3

  5. How to Lose Weight Essay Example

    how to lose weight essay pt3

  6. Understanding Weight Control: Managing Body Fat through Nutritional

    how to lose weight essay pt3

VIDEO

  1. Question that might make you lose brain cells🧠 PT3

  2. Yahve Valera on if you laugh you lose pt3

  3. PT3 BI Essay 2

  4. Rl ones until i lose pt3

  5. YOU LAUGH YOU LOSE Pt3💀#mrp #short #shorts

  6. AVOID THIS MISTAKE WHNE TRYING TO ACHIEVE YOUR WEIGHTLOSS JOURNEY THIS SEASON PT3

COMMENTS

  1. How to lose weight fast: 9 scientific ways to drop fat

    smoothies with water or milk instead of fruit juice. 6. Eating plenty of fiber. Dietary fiber describes plant-based carbohydrates that are impossible to digest in the small intestine, unlike sugar ...

  2. Fastest Ways To Lose Weight: [Essay Example], 641 words

    Give yourself goals or milestones to cross, like by the end of the month you have to lose 5 kgs or 10 kgs. Keep in mind, the best way to lose weight is by listening to your body. This is only a sample. Get a custom paper now from our expert writers. Losing weight is 80% dieting and 20% exercising.

  3. Losing weight

    This page of the essay has 1,179 words. Download the full version above. There are several different ways and means of losing weight. Some people have surgeries, take pills, or starve themselves to death to reach this goal. The purpose of this essay is to compare and contrast the expenses, health benefits, and the consequences of weight loss ...

  4. 62 Weight Loss Essay Topic Ideas & Examples

    Weight Loss in an Elderly Male. Polypharmacy becomes a challenge and stress for Roy, which leads to loss of weight. Dysgeusia predisposes Roy to a distorted taste of food, leading to a disorder that emanates from foul, salty, and metallic perceptions. Weight Loss in Breastfeeding Babies: Definition of Medical Diagnosis.

  5. Dieting: Losing Weight Without Losing Your Mind Essay

    Get custom essay. After that, the person should drink a lot of water, which will help in the reduction of the amount of food consumed. Healthy eating is crucial to weight loss, and this step should be done in order to promote weight loss and good health. Finally, the person should engage in some physical exercise.

  6. How to Lose Weight

    1. Choose a low-carb or high satiety diet. If you want to lose weight, consider starting by avoiding sugar and starch (like bread, pasta and potatoes). This is an old idea: for 150 years or more there have been a huge number of weight loss diets based on eating fewer carbs.

  7. How to lose weight fast: 5 easy evidence-based steps

    2. Eat plenty of protein. Protein is an essential nutrient your body needs to survive and thrive. In addition, boosting your protein intake may help speed up your weight loss. For starters, protein can suppress your appetite by triggering your body to release hormones that help you feel full and satisfied.

  8. Weight loss: 6 strategies for success

    Cut back on sugar as much as possible, except the natural sugar in fruit. Choose low-fat dairy products and lean meat and poultry in limited amounts. 5. Get active, stay active. While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge.

  9. 8 Strategies to Help You Lose Weight

    So, if you follow a 2,000-calorie diet, you'd want: Advertisement. 225 to 325 grams of carbohydrates. 44 to 78 grams of fat. 50 to 175 grams of protein. 2. Manage your appetite. Hunger can often ...

  10. How to Lose Weight Essay Sample, Example

    There are also definite ways to cut down on your weight: eat less sugars and starches, lift weights three times a week and be physically active in general, get enough sleep, eat regular meals with a focus on less carbs, and increase your metabolism through appropriate foods. JOIN OUR LEARNING HUB AI Essay Writer AI Detector Plagchecker ...

  11. The Process of Losing Weight, Essay Example

    In order to lose weight, you must choose cardio exercises. Start by walking for 30 minutes. After a few days, you may start alternate walking and running. Walk for ten minutes and then run for 4 or 5 minutes. In a few weeks, you should be able to reduce the walking time and increase the running time.

  12. An Essay On Weight Loss

    It was a weight gain that was absolutely horrific, and I was six pounds away from being 300 pounds. For a person who is 5'6, that absolutely bothered me when it came to the future of my health .

  13. Weight Loss Tips Essay examples

    Tips for the best way to lose weight fast but healthy. If you are looking for the best way to lose weight fast, there are numerous web sites with suggestions or magazine articles. But if you are serious about losing weight, it is best to do it in a healthy way. Often times when rapid weight loss happens it can be extremely detrimental to your ...

  14. Ways To Lose Weight Fast Essay

    Here are the 3 simple ways to lose weight fast: 1. Cut the Usage of Sugars and Starches. 2. Consume maximum Protein, Fat and Vegetables. 3. Workout at least 4 times per week. 1. Cut the Usage of Sugars and Starches.

  15. Losing Weight, Losing Myself: A Story by Tim Guan

    By Lose It! Team. This week we happened upon Lose It! member Tim Guan's personal essay of reflection on his weight loss journey. It's a look into the mindset of the stages of losing weight, the learnings and very real struggles along the way, and how he was able to reframe his journey into one of rewriting his relationship with his body.

  16. Advice For Losing Weight Diet And Exercise English Language Essay

    Before you pour another teaspoon of cream or sugar, think again. Say no to coffee, go for tea. Tea and coffee are a good combination for the cold morning. Tea contains antioxidants to keep your body in great consonance. On the other hand, caffeine in coffee may affect the metabolic processes of the body. Calculate.

  17. Weight loss essay

    The healthiest and most efficient way to lose weight is to take a little bit from each category. Perhaps the most important exercises to do when trying to lose weight are cardio exercises. "Cardio exercise uses large muscle movement over a sustained period of time keeping your heart rate to at least 50% of its maximum level" (Healthstatus 1).

  18. Letter of Advice How to Lose Weight

    In any case, there are lots of things you can do to lose weight. What you should do is eat a healthy diet, with lots of fish, fruit, and fresh vegetables instead of junk food and sweets. If you do this, you'll soon lose weight and you'll look and feel much healthier, too. You could also exercise more and walk whenever possible rather than ...

  19. How To Lose Weight Essay Pt 3

    Benefits You Get from Our Essay Writer Service. Typically, our authors write essays, but they can do much more than essays. We also offer admissions help. If you are preparing to apply for college, you can get an admission essay, application letter, cover letter, CV, resume, or personal statement from us. Since we know what the admissions ...

  20. How To Lose Weight Essay Pt 3

    To describe something in great detail to the readers, the writers will do my essay to appeal to the senses of the readers and try their best to give them a live experience of the given subject. View Sample. Informative Category. 4248. How To Lose Weight Essay Pt 3 -.

  21. How To Lose Weight Essay Pt 3

    How To Lose Weight Essay Pt 3 - We select our writers from various domains of academics and constantly focus on enhancing their skills for our writing essay services. All of them have had expertise in this academic world for more than 5 years now and hold significantly higher degrees of education. Once the writers get your topic in hand, only ...

  22. How To Lose Weight Essay Pt 3

    When we are looking for a person to work, we pay attention to special parameters: work experience. The longer a person works in this area, the better he understands the intricacies of writing a good essay; work examples. The team of the company necessarily reviews the texts created by a specific author. According to them, we understand how ...