Frequently asked questions about weight loss

Obesity is a significant health concern in our country. It contributes to several health complications that can affect a person physically and mentally. From high-intensity exercises to healthy diet plans, there is a huge variety of weight loss plans that can be used to shed those extra pounds. It might prove to be a herculean task if you have a drastic weight loss goal such as losing 30 pounds in two weeks to one month.

What are some tips for losing weight faster?
Apart from fad diets and juices that guarantee weight loss of up to 30 pounds in a month or two weeks, the following tips might assist you in losing weight effectively:

• Eliminating carbs: Rapid weight loss goals, such as losing up to 30 pounds in two weeks or one month, require strict alterations in the diet. Cutting down on carbohydrate-rich foods like pasta, bread, and rice might assist in efficient weight loss, as carbohydrates bind to water more than protein.
• High-intensity interval training: This is one of the most effective ways to burn fat quickly. High-intensity interval training or HIIT consists of cardio exercises kicked up a notch. It helps people burn more calories by improving their body’s capability to use oxygen efficiently.
• Fish oil: A recent study suggested that by combining core strengthening exercises with a diet plan that includes fish oil, a person can burn fat more efficiently. Using fish oil in one’s daily diet helps to drop fat mass and increase muscle gain.
• Lean proteins: For rapid weight loss, one can include this food source in their diet. Lean proteins keep us full and prevent needless snacking or overeating. It also boosts our metabolism as it takes more energy to digest lean proteins as compared to carbohydrates and fats.

How can strength training be used for effective weight loss?
You need to take a dynamic approach if you are planning to shed as much as 30 pounds in two weeks to one month. A combination of lean yet healthy diet with strength-training exercises can deliver the desired results.

• Strength training helps in building lean muscles as it burns calories at a higher rate even when you are resting.
• An hour of strength training might burn fewer calories as compared to an hour of cardiovascular exercises but it helps in burning fat more effectively and builds lean muscles. Thus, it is a crucial component for efficient weight loss.
• Apart from aiding in weight loss, strength training has a couple of other health benefits such as increased bone density, stronger ligaments, and a better balance and posture.
• Thus, it is necessary to find a balance between cardio workouts and strength training as they encourage healthy blood circulation, which is crucial for a healthy heart.

Which are the different kinds of diets that promise effective weight loss?
Here is a list of diet plans that can assist you in losing weight efficiently:

• Low-carb diet : As the name suggests, a low-carb diet consists of eating protein-rich foods, while severely limiting the carbohydrate intake in one’s meals. With a lower carb intake, fatty acids are moved directly into the blood and then to the liver, where they are turned into ketones. The body uses these as an energy source in the absence of carbs.
• Paleo diet: This diet emphasizes on whole meals that comprise of lean proteins, fruits, vegetables, seeds, and nuts, and avoiding processed foods such as sugar and dairy products altogether. It reduces one’s calorie intake to as little as 900 calories per day.
• Dukan diet : This diet plan consists of four phases — two weight-loss phases and two maintenance phases. The first phase focuses mainly on consuming high-protein foods, whereas the other phases involve eating non-starchy vegetables.

Which mistakes should be avoided while attempting to lose weight faster?
People should avoid the following mistakes while trying to lose weight:

• Consuming too few calories : Calorie deficit is necessary for weight loss, which means that you need to burn more calories than you consume. The aim is to replace unhealthy calories with the kind that are easily burned. However, one should not starve themselves as this could adversely affect their health.
• Exercising too much : When you are on a strenuous regime that requires you to shed up to 30 pounds in two weeks or one month, it is important to find a balance between dieting and exercising. Eating too little and working out too much can be counterproductive and have negative health implications. Exercising too often can also lead to a loss in muscle mass.
• Skipping weight training : Resistance and strength training are different forms of weight training regimes that focus on strengthening your core muscles. Recent studies suggest that weight training is more effective than cardio exercises as it increases the metabolism of the body, which assists in effective weight loss.