You’ve probably seen a few episodes of the ABC’s reality hit show “extreme weight loss”, where Chris Powell helps overweight and obese people lose half their body weight and completely transform their bodies and health.
It’s quite inspiring and motivating to see the individuals take on such an extreme weight loss challenge and succeed.
While you may not have to lose that much weight, you can still learn a lot from these individuals and their success.
Losing weight is an everyday challenge that you have to take on.
It also requires a fair share of sacrifices like picking healthier snacks over unhealthy ones, exercising daily, and even giving up sweets you love.
At the end of the day, it’s the repeated strategic efforts that lead you to big weight loss results.
And that’s not always an easy task.
Especially without having a top trainer like Chris by our side, giving daily tips on what to do to achieve an extreme weight loss.
But not to worry.
We’ve got you covered.
We broke down those extreme weight loss success cases and boiled down to five success factors that ultimately lead to a massive result.
All you have to do is to follow each one of them diligently.
Here are 5 extreme weight loss tips to help get to your goal weight.
1. Eat Healthy Balanced Meals
A healthy and balanced meal should include items from a protein, carbohydrate, and fat source.
Constructing your meals in this way will help your body get the proper nutrients it needs to function and for your metabolism work at its optimal level.
What’s also equally important is its macronutrient distribution.
What’s accepted and recommended is below:
- Carbohydrates: 45-65% of total calories
- Protein: 10-35% of total calories
- Fat: 20-35% of total calories
Here, I listed acceptable, weight loss friendly foods per food group.
Legumes like beans, lentils, peas, soybeans, and peanuts are also good sources of carbohydrates.
Fruits are also a good source of carbohydrates. Apples, mangos, avocado, and bananas are all good options for you while on a diet.
While low-calorie diets continue to remain popular, remember that carbohydrates are your body’s preferred source of energy and needed for body’s normal functioning.
If you want to lose weight, an adequate intake of protein is essential.
Here is another protein’s diet benefit.
A diet rich in protein can lessen cravings for late-night snacking by 50% and obsessive thoughts on food by 60%. Because it also brings satiety, it can automatically cut your daily calorie intake by 441 calories (3, 4).
These are astonishing findings!
But not all proteins are equal. Highest quality protein sources are fish, lean meat like chicken and turkey, and eggs.
Beans and spirulina also provide excellent plant-based proteins.
Fats are not a diet villain like you are lead to believe.
In fact, unsaturated fats and mono-saturated fats like the ones found in olives and avocados are considered healthy fats and can even help your weight loss in a major way.
Also, omega 3 fats like the ones found in fish, spirulina, and avocados are your friend when you’re trying to lose weight and slim down.
These healthy fats help curb hunger, increase satiety, fuel your body longer and provide you with essential energy.
That’s not all.
They are also good for your brain and heart health.
You can also add them to your cooking using these healthy cooking oils below:
- Coconut oil
- Avocado oil
- Olive oil
To sum up, a diet based on whole and unprocessed foods such as lean meats and vegetables contain all the essential nutrients vitamins, and minerals you need to lose weight and remain healthy.
2. Do Cardio Exercises
All form of exercises will help you burn calories and lose weight. But you can burn far more calories doing cardio exercises than weight training, contrary to the popular belief.
For instance, you can burn about 250 calories jogging at a moderate intensity for 30 minutes if you weigh around 160 lbs (5).
With a same 30-minute session doing weight training, you’ll only burn around 130-220 calories.
If you were to pick up your cardio intensity, you get to burn even more calories. For example, you can burn up to 370 calories running at 6 miles per hour for 30 minutes.
For the sole purpose of burning calories, cardio is your sure bet, allowing you to burn more calories in a session than a single strength training session.
3. Do Weight Training
Though cardio is better suited for calorie burning than strength training, weight training still holds part of the key to a successful weight loss.
That’s because weight training prevents metabolism from slowing down, which hinders many people from losing weight.
It does that by building muscles. Weight training helps you build lean muscles which increase your overall fat and calorie burn in and out of the gym.
Simply put, it works to elevate your resting metabolism.
One study shows weight training increases one’s resting metabolism by as many as 9% in men and 4% in women. In calories, that’s about 140 calories for men and 50 extra calories for women per day (6).
2-3 days a week of weight training a week is what’s recommended for healthy adults (7).
For the maximum results, do exercises that target large muscle groups. Doing that will ensure maximum calorie expenditure.
Not sure what exercises to do with weights? Try this 20-Minute Dumbbell Workout.
4. Vitamin D for Weight Loss
A study done by the University of Milan’s Dr. Luisella Vigna found that supplementing vitamin D led to weight loss in overweight and obese individuals deficient in vitamin D (8).
Another study also confirmed vitamin D deficiency is linked to obesity.
When vitamin D levels are low, it triggers the body to convert sugar into fat instead of burning it as fuel.
If this sounds like a weight loss disaster, well, it is.
Luckily, keeping an adequate level of vitamin D will prevent this and lead to easier weight loss.
And for healthy adults, that’s at least 2,000 IUs of vitamin D according to Dr. Weil (9).
While you can get vitamin D from foods like eggs and fish, the amount found in them is not significant. Supplements offer an alternative that’s convenient and adequate.
Another way to get this vital vitamin is to be under the sun.
Sun exposure remains one of the best ways to maintain adequate level. After all, there is much truth to the sunshine vitamin.
5. Reduce Your Stress
A recent article in the Journal of the American Dietetic Association revealed that an excessive amount of stress not only triggers overeating but also releases a hormone called cortisol, known to increase the amount of fat stored in the abdominal area (10).
The link between stress and weight gain and belly fat is ever more clear.
While eliminating stress completely may not be realistic, you can employ simple stress reduction techniques such as meditation and yoga to lower your stress levels and make your weight loss endeavor easier.
Meditation can be as simple as sitting in a quiet place with your eyes closed. Breathe deeply and exhale slowly.
Do this for only 5 minutes per day, and you will begin to see a change in both your stress levels and your waistline.
5 simple tips for extreme weight loss. You can lose a lot of weight quickly by following the tips above.
These weight loss tips have been proven by many scientific studies for their effectiveness in helping people shed excess pounds very quickly.
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