Carrying too much fat is detrimental to you psychologically and physically. It decreases your self-confidence and hurts your joints, tendons, ligaments, bones and self-esteem. Luckily, you can achieve fast weight loss at the office of James B DeStephens in Gainesville, FL. Here’s what you need to know.
Your Comprehensive Guide to Fast Weight Loss: How to Bust Belly Fat for Good
Cut Back on Your Carbohydrate Consumption
If you’re reading fast weight loss advice that neglects to mention cutting back on carbs, the advice isn’t worth its salt. If you want to lose weight now, you need to cut down on carbs significantly now.
Pump Up Your Protein Consumption
You also need to pump up your protein consumption if you want to achieve fast weight loss. You may find it easy to stop eating so many carbs for a couple of days. If you eliminate unhealthy, carb-heavy foods and drinks from your house, you may not be tempted to indulge in such foods and beverages. However, if your body does not get enough fuel, you may find yourself tempted to go to the store for breakfast bars or cookies.
To help you get through the first several weeks of sugar withdrawal, you need to eat lots of protein. There are many reasons why eating lots of protein is great for rapid weight loss. One of the reasons protein is so great is it contains the same number of calories per gram as carbs but it will keep you satiated for far longer than even slow carbs. The fuller you feel, the less likely you are to binge.
Take Cannabidiol Oil
Cannabidiol oil, often referred to as CBD oil, is a very important part of many weight loss journeys. This oil affects the endocannabinoid system throughout your body, including your brain. This system regulates everything from your appetite to your mood. It is great for treating such mental health disabilities as major depressive disorder, generalized anxiety disorder, and panic disorder.
Treating these mental health conditions will go a long way in helping you achieve rapid weight loss. People often binge on comforting foods and alcoholic beverages to quiet anxiety and boost dopamine when dealing with severe depression. By keeping your emotions in check, you are less likely to eat excessively. By keeping your appetite in check, you are more likely to reach for healthier food options.
An Additional Note on CBD Oil
CBD oil can facilitate rapid weight loss in more ways than controlling your hunger levels and emotions. It can also make you more likely to exercise. CBD can ease several types of pain, from muscle pain to joint pain. When your muscles and joints are comfortable, you are more likely to go for a jog or bike ride.
Furthermore, you can recover from your workouts faster so you have more time to prepare nutritious recovery meals and how you are going to crush your fitness goals tomorrow. You are also more likely to exercise for long enough that you get a rush of endorphins and can revel in a “runner’s high.” Without CBD oil, you may quit your exercise routine before you get to that point.
Staying hydrated is another critical component of rapid weight loss. The average female needs to drink around half of a gallon of hydrating fluids daily to stay hydrated. The average male needs around a full gallon of water daily to stay hydrated. If you’re active, you will probably need more water than the average person, especially in Gainesville due to the climate.
Adequate hydration supports an efficient metabolism so you are more likely to burn the calories you consume rather than store them as energy for later use. Water also keeps your energy high so you are more inclined to exercise. Furthermore, keeping your stomach full of hydrating fluids will make you less inclined to overeat.
Track How Much You’re Drinking
If you don’t think about drinking regularly, we strongly recommend that you download an app to help you track how much you drink. People often mistake their thirst cues for hunger and reach for a salty snack. From a biological perspective, this is a perfectly rational decision. Salt helps your body retain the water it has stored. However, a large bowl of calorie-dense pretzels will not help you lose weight.
If you don’t want to download an app, set hourly alarms on your phone and make sure you drink at least a cup of hydrating fluids every time your alarm goes off. If you set eight alarms, you will drink at least half of a gallon of water daily. Also, it’s important to note that you don’t have to drink water to achieve hydration. Coffee and tea, including caffeinated coffee and tea, provide enough hydration to negate their diuretic effects.
Take a Stroll Around Your Neighborhood
You don’t have to exercise intensely for seven to 14 hours a week to achieve rapid weight loss. If you want to burn excess fat, you simply have to eat fewer calories than your body needs to maintain its weight. However, even moderate cardio will help you achieve your goal weight. You see, glycogen is a polysaccharide made up of one gram of carbohydrates and three-to-four grams of water.
Every gram of carbohydrates contains four calories. Burning 100 calories by walking a mile results in the loss of 25 grams of carbohydrates and 75 to 100 grams of stored water. This equates to losing around a quarter of a pound for every mile walked, assuming you weigh 180 pounds and walk at a slow pace over flat ground. The average female walks at a pace of three miles per hour. The average male walks a mile in 15 minutes.
For the sake of your heart and lung health, you need to perform at least 150 minutes of moderate aerobic exercise weekly. For rapid weight loss, you’ll want to double this. However, although it helps, aerobic exercise is only part of the solution to rapid weight loss. Anaerobic exercise is another key component of losing large amounts of weight quickly.
At the end of the day, when people say they want to lose weight, they really mean they want to burn off excess fat. Building muscle makes it easier to burn off fat quickly and will help you maintain your body composition once you hit your ideal body fat percentage. To build muscle, work your muscles to the point of failure. This can be accomplished through heavy weights and low reps if you’re short on time.
Get Vitamin B12 Shots Weekly
Another critical component of rapid weight loss and blasting belly fat for good is getting Vitamin B12 shots weekly. At our office, we offer vitamin B12 shots because we understand how important this micronutrient is for fat loss and body composition maintenance. This single vitamin is responsible for over a dozen psychological and physical functions, including satiety, mood, and fat metabolism. You need enough of this essential micronutrient to achieve your ideal body composition.
If you’re deficient in this essential micronutrient, you won’t have the energy to complete your workouts to your full potential. You may not even have the mental energy to start the workouts you need for heart and lung health and fast fat loss. You are also more likely to suffer from major depressive disorder and eat fast carb-heavy to boost your dopamine levels temporarily. Vitamin B12 shots mitigate your risk of emotional overeating.
Weigh Yourself Weekly
Weighing yourself daily will not help you achieve your weight loss goals. Your weight fluctuates every day depending on how many carbs you eat, how much salt you consume and the weight of the food you eat. You’ll only accomplish making yourself feel like a failure if you eat a sodium- and carb-heavy meal before bed and weigh yourself the next morning. Contrastingly, weighing weekly is useful. Most people eat pretty consistently throughout the week.
For example, they may eat nutritious, reasonably portioned meals throughout the workweek and indulge in alcohol and heavier foods throughout the weekend. Weighing yourself on the same day of the week at the same time of day weekly will give you a clearer picture of the progress you’re making. However, the easiest way to see the progress you’re making is to see a trend line of your weight going down. To do this, start a spreadsheet.
Start a Spreadsheet
It can be motivating to see your weight go down weekly. However, it can be pretty hard to visualize your success. Especially if your weight goes down slower than you think it should, you can end up lacking the motivation required to stick to your customized plan. Starting a spreadsheet will help you stay motivated and may even make you more motivated to work even harder.
Create one column to track the date and another column to track your weight. Then, highlight your cells, click the insert tab on the toolbar and select chart. Choose a line chart and double-click on your chart. On the right of the screen, you’ll see the option to customize the chart. Click on series. Then, apply a trendline to your data series. A trendline lets you see you’re still losing weight even if water retention causes a temporary gain.
An often overlooked part of rapid weight loss is loving yourself. You wouldn’t belittle your friend if she saw weight gain on the scale one week because she was retaining water. Give yourself the same love, respect, and kindness you would give your best friend. Remember, you see yourself every day. Even if you are losing three or four pounds weekly, it can take months to see a change in your body.
If you’re worried that you’ll get discouraged and end your weight loss journey early if you can’t see your progress, measure yourself. Pick a region of your body, like your chest, upper arms, neck, or waist and measure it. Once a week, measure that region of your body so you can know definitively you are getting smaller. You may benefit greatly from measuring several areas weekly because there’s no telling where you’ll lose fat from each week.
Discover How to Change Your Life for Good
Are you ready to change your life for good? If so, please reach out to us today to schedule an appointment with James B DeStephens in Gainesville, FL and learn how you can achieve fast weight loss. Dr. James B DeStephens, MD will customize a fat loss plan that you can stick to comfortably and teach you how to maintain your fat loss once your weight loss journey is over.