6 Suggestions for Healthy and Fast Weight Loss

Why and How to Gain Weight?

People are now questioning more and more why they gain weight as obesity is becoming one of the most common problems around the world. Excess weight, which causes many different problems, especially obesity and cardiovascular diseases, is one of the biggest problems of some people. Some general reasons can be listed although the answer to why excess weight is gained is quite comprehensive. The most important of these can be unbalanced and unhealthy nutrition and inactivity. Your reasons for gaining weight are obvious if you work at a desk all day or eat fast food with very high calories^[1].Apart from these factors, what does weight gain depend on?

Underactive thyroid gland is one of the conditions that can cause weight gain. Hypothyroidism (underactive thyroid gland), known as one of the hormonal disorders, actually triggers weight gain at a high rate. You may also experience weight gain during periods of hormonal imbalance, such as menopause and andropause. Excess insulin and cortisol not only cause weight gain but also lead to further increases in insulin with weight gain. Eventually, insulin resistance develops, causing you to feel constantly hungry. This constantly increases insulin resistance, causing weight gain. In other words, you may fall into a vicious circle with no visible exit^[2].

Genetic predisposition is one of the reasons for weight gain. There is a possibility that you will gain weight quickly and quickly if your parents are overweight. Nevertheless, as this likelihood is not as great as previously believed, kids might also be smaller than their parents. There is actually a simple reason why weight gain is often perceived as genetic by the public. Children who are accustomed to their own eating habits by their parents while growing up may gain weight due to excessive and unhealthy nutrition if they stick to it. This should be seen as a habit, not a genetic predisposition. Perhaps the extra weight you currently have is not due to your parents’ genes but rather the foods they accustomed you to eating, making you more prone to losing weight quickly^[2].

You may also be gaining weight because of the antidepressants or antibiotics you use. Medication side effects from prolonged treatment may include water retention and weight gain from edema swelling in the body. It is possible for you to gain weight because your appetite has increased or due to edema. You may also gain weight due to the effects of medications on your hormone balance, which is even affected by the pollution of the city’s air. The activity of bacteria and viruses (gastrointestinal flora) in the digestive system, which ones are present and their ratios also affect weight gain or loss. Changes in beneficial and harmful bacteria may occur with the medications used or the foods consumed^[2].

If you knew that you actually gain weight when eating fast and in a hurry, perhaps you would abandon this habit immediately. Eating quickly has the potential to increase stomach distension due to gas accumulation, as well as weight gain. Many wrong behaviors, such as drinking less water than you should consume during the day, constantly snacking, eating too late, having irregular meals, and staying full and hungry at times, also cause weight gain. Changing your fast food habits in particular might have a significant impact on your life. Hormones secreted by the work of taste receptors in the mouth activate the digestion and satiety mechanism. You prevent these hormones from working properly by eating fast. Besides, insulin is released faster than necessary and subsequently causes premature hunger and low blood sugar. The slower you eat and the more you chew, the lower your rate of converting the food you consume into fat^[2].

Every food you eat is used by your body as fuel to sustain life. But there’s more to how your body perceives food. Every food is actually evaluated by the body as something that satisfies and gives pleasure. This is why stress increases appetite in some people and turns it off in others. Because appetite and psychology are directly related. Your psychological problems may encourage you to constantly eat for pleasure and satisfaction^[2].

You can gain weight in addition to experiencing poor quality, irregular and disturbed sleep. Hormones that encourage cell renewal and growth are secreted at sleep time, that is, in the dark without light. Having a dark sleeping environment and going to sleep and waking up on time ensures that the biological clock works properly and positively affects cell renewal. Poor quality sleep, on the other hand, damages the system by disrupting the way cells store and use energy. You are doing something that will make you gain weight if you are snacking while you are awake at night because you are hungry^[2].

If you, like many people, gain weight in the winter and lose it in the summer, you may wonder why. In addition to known factors such as inactivity, vitamin D deficiency also causes weight gain. Vitamin D, which is absorbed into the human body in large amounts through sunlight, cannot be synthesized so easily during the gray days of winter. This is also a condition that plays a role in weight gain^[3].

Body Mass Index Calculation: How to Lose Weight?

You can calculate your body mass index immediately from the MACFit Calculation tools page.

It is useful to know your body mass index before thinking about what you should do to lose weight. Your weight may be considered ideal by universal standards even though you consider yourself overweight. When you calculate the body mass index, you get different results such as below the ideal weight, at the ideal weight, above the ideal weight, much above the ideal weight (obese) and much above the ideal weight (morbidly obese). These results are adjusted for your weight based on height, age and gender. Determining the exact muscle and fat ratio requires a different calculation than body mass index^[4].

When calculating your Body Mass Index (BMI), you should divide your weight by the square of your height. An example using the formula (kg/m²) is: “47 kg / 2.3716 (1.54 x 1.54 m) = 19.8”. You can find out what range your weight is in from the list below after finding your BMI ratio^[4].

Below Ideal Weight: 18.5 and below

Ideal Weight: 18.5 – 24.9

Above Ideal Weight: 25 – 29.9

Way Above Ideal Weight: 30 – 39.9

Much Above Ideal Weight: 40 and above

You can diet and exercise until you reach the ideal range for you in body mass index to lose weight. If you are far from your ideal weight, creating a daily calorie deficit and focusing on exercise and cardio will help you lose weight.

Relationship Between Weight and Nutrition

If you are complaining about your excess weight, the main reason is that your diet is wrong. If you are eager to consume unhealthy, sugary and fatty foods, it is also almost inevitable that you will gain weight. Because although many situations, from health problems to medications used, cause the body to store fat, the most important of these is nutrition^[5].

If you constantly gain weight, obesity and different health problems may arise. You can mostly prevent this by eating a balanced and healthy diet. By changing your eating habits, you can stop weight gain and make weight loss possible. You can maintain your weight by getting the daily calories you need from healthy foods and lose weight by creating a calorie deficit. You need to support your diet based on creating a calorie deficit with exercise to lose weight quickly^[5].

The Relationship Between Weight Loss and Sports

If you’re wondering how to lose weight quickly and healthily, then exercise must be included. You should definitely engage in cardio-based sports in order to lose weight firmly and quickly although it is possible to lose weight by simply changing your diet. You can open the doors to a healthier life with expert trainers in MAC and MACFit gyms. Besides, the risk of regaining it in a short time decreases since the weight lost through exercise is much more permanent. Since exercise is the factor that supports nutritional changes while losing weight, you must ensure stability. It is difficult to achieve the results you want by exercising only 1 day if you are prescribed a program 3 days a week^[6].

Walking and swimming, you can also perform these activities by joining the MACFit gym since the most recommended sports to lose weight are cardio. If you have the opportunity, working with a private dietician and sports coach will open the doors to rapid weight loss while protecting your health. You can take steps to lose weight by walking briskly for at least 45 minutes every day if it is difficult to go to the gym.  you can benefit from hundreds of training programs and dozens of virtual group lesson contents and get into the shape of your dreams with the MAC+ mobile application. You can lose weight healthily by accessing many contents, from a wide exercise library to target-oriented training programs^[6].

There is one important thing to remember if your objective is to reduce weight while working out. You should always spend more energy than you take in. You can burn fat by expending more energy than you consume daily^[7].

Weight Loss Methods and Diet Recommendations

Diet and exercise are two well-known strategies for losing weight. Apart from these, what can you do to speed up weight loss?

1. Don’t do crash diets. Crash diets for rapid weight loss are based on extremely low calorie intake or one-way nutrition. You can lose muscle instead of fat when you go on a diet that requires you to starve all day to lose weight. Since your immune system is weakened, you are also vulnerable to diseases and weak^[8].

2. Don’t skip breakfast. Having breakfast within 1 hour after waking up to end the hunger that lasts throughout the night is one of the main actions that speed up your metabolism. You can try quick breakfasts with healthy alternatives if you don’t have time^[8].

3. Eat main and snack meals. If you skip meals to create a deficit while counting calories, you are making a big mistake. Your blood sugar drops and your stomach expands as you eat more at the next meal after each meal you skip. You can also exceed calories without realizing it^[8].

5. Eat healthy carbohydrates. Carbohydrates are at the bottom of the food pyramid and are among the foods that should be consumed most on a daily basis. Removing carbohydrates completely from your life while dieting means cutting off the energy flow. However, you can turn to healthy alternatives such as oats, bulgur and whole wheat flour instead of processed or refined carbohydrates^[8].

6. Eat fibrous foods. Fiber foods, which prolong the feeling of fullness and balance blood sugar, are most beneficial to the digestive system. You can lose weight quickly and healthily by choosing fiber-containing fruits and vegetables, as well as foods such as oats and legumes, on a daily basis.

In conclusion, can a proper diet list help you lose weight quickly? Weight is lost, but it needs to be supported with exercise for speed. Experts view rapid weight loss as harmful and unhealthy, as it increases the risk of diseases. The important thing is to lose weight as quickly, healthily and permanently as your body allows you. You’ll enjoy the process more if you get rid of the things that make you gain weight and obtain professional help to lose weight the healthy way.