{"id":31939,"date":"2022-09-28T20:26:48","date_gmt":"2022-09-28T20:26:48","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=31939"},"modified":"2023-01-16T22:20:23","modified_gmt":"2023-01-16T22:20:23","slug":"how-to-lose-weight-fast","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/how-to-lose-weight-fast\/","title":{"rendered":"Everything You Need to Know About Losing Weight in a Safe, Sustainable Way"},"content":{"rendered":"

At HUM, we understand weight loss<\/a>, dieting, exercise, and body image are all sensitive topics that can be triggering for some. We\u2019ll never tell you that you need to lose weight, go on a certain diet, or exercise a certain way. That said, if your goal is to lose weight, we support you. We\u2019re here to give you science-backed tools to do so in a safe, healthy way.<\/p>\n\n\n

Information about the <\/em>best way to lose weight<\/em> and <\/em>how to lose fat<\/em>, specifically, is constantly changing. New diets, trends in eating, and forms of exercise claiming to be the answer to your weight loss woes can make it even more confusing. We dove into the latest science of <\/em>how to lose weight fast<\/em>, including some of the best <\/em>weight loss tips for women<\/em>.<\/em><\/p>\n\n\n

Weight loss: Even the mere mention of it can send a person into a downward spiral of confusion and stress overload. It doesn\u2019t help that it feels like the science of weight loss is always changing. A few decades back, all fat was demonized\u2014but we now know that the right kinds have proven benefits<\/a> for metabolism, satiety, and many other far-reaching aspects of health. Fad diets and trends (think: juice fasts, cleanses, etc.) still gain steam every now and then\u2026 but often leave you feeling hangry<\/a> and aren\u2019t beneficial for long-term, sustainable weight loss. There\u2019s also exercise to consider: Does it truly rev up weight loss, or do your food choices always reign supreme?<\/p>\n\n\n

It goes without saying that weight loss is a sensitive topic. We\u2019re certainly not here to tell you that you need to lose weight. But if you\u2019d like to shed a few pounds, the goal should always be to make the journey healthy, sustainable, and founded on legit principles. To support your goals (and, ahem<\/em>, bypass the BS), we spoke to experts about the latest science of weight loss and tried-and-true weight loss tips for women.<\/p>\n\n\n\n

\n\t
Related Stories<\/div>\n\t\n
\n
\n\t\"micro<\/div>\n
\n
Are Micro Workouts the Answer for Getting Fit, Fast?<\/strong><\/div>\n<\/div>\n<\/a><\/article>\n\n
\n
\n\t\"how<\/div>\n
\n
6 Ways to Get a Flat Stomach (In a Safe & Healthy Way)<\/div>\n<\/div>\n<\/a><\/article>\n<\/div>\n\n\n

Weight Loss Mythbusting<\/h2>\n\n\n\n
\"weight<\/figure>\n\n\n

Before we dive into weight loss tips that actually work, it\u2019s important to dispel a few myths that are all too common.<\/p>\n\n\n

\u201cYou Can \u2018Cancel\u2019 Out Bad Choices\u201d<\/h3>\n\n\n

If you\u2019ve ever heard that you can \u201ceven the score\u201d between healthy and not-so-healthy dietary habits, you\u2019ll need to ditch this way of thinking. \u201cIf you eat a cupcake and exercise 30 minutes to work it off, it is not a real exchange. What we put into our bodies and how we exercise do not \u2018cancel\u2019 each other out,\u201d explains Jennifer Maeng, MS, RD, LD, CDN, CNSC<\/a>, a clinical and culinary registered dietitian and founder of Chelsea Nutrition<\/a> in NYC and Miami. In short, she says that you can\u2019t manipulate diet and exercise in this way\u2014for the sake of losing weight or<\/em> supporting your greater health. This way of thinking can also lead to disordered eating patterns and hyperfixation on food\u2014neither of which are healthy.<\/p>\n\n\n

\u201cWeight Loss Is As Simple As Calories In and Calories Out\u201d<\/h3>\n\n\n

While your body does need to be in a calorie deficit to lose weight, it\u2019s not the only factor involved in weight loss. \u201cThere are so many different factors that play a role in weight loss,\u201d Maeng says. \u201cFor example, those with hormonal imbalances<\/a> may experience difficulties with weight loss than those without.\u201d (Not to mention the hormonal imbalances that are part of women\u2019s monthly cycles<\/a>\u2014and eventually the wild ride that is menopause<\/a>.) Of course, there are additional considerations that impact weight that go beyond calorie counting and burning, including but not certainly limited to blood sugar balance<\/a>, sleep habits<\/a>, and underlying medical conditions. Without addressing other aspects at play, being in a calorie deficit may not help you lose weight.<\/p>\n\n\n

\u201cCarbs Are the Enemy\u201d<\/h3>\n\n\n

\u201cCarbohydrates are one-third of the necessary macronutrients\u2014the other two being protein<\/a> and fat\u2014that our bodies require for survival,\u201d Maeng emphasizes. Yes, highly processed, refined carbs (such as those in pastries and sugary cereals) are low in nutrients and can contribute to weight gain and additional health complications. But on the flip side, Maeng gives fiber-rich whole grain carbs the green light. \u201cComplex carbohydrates help with increasing satiety, regulating bowel movements, lowering cholesterol, and improving the gut microbiome overall,\u201d she explains. All of these benefits will work to your benefit for weight loss and beyond.<\/p>\n\n\n

If you restrict your intake of carbs or cut them out completely, Maeng says that you\u2019ll likely experience weight loss\u2026 but not for long. \u201cWhen people eliminate carbs from their diet, they typically soon experience a \u2018quick\u2019 few-pound weight loss that is simply water weight, but then their weight will plateau,\u201d she explains. When you carry out this restrictive dietary pattern over time, she warns that you\u2019ll \u201cend up missing out on important nutrients and using glucose as your energy sources\u2014ultimately incorrectly rewiring our normal processes of metabolism.\u201d<\/p>\n\n\n

The Emerging Science of Weight Loss<\/h2>\n\n\n\n
\"how<\/figure>\n\n\n

While the above examples of weight loss methods are on the way out, science is always evolving, with research revealing new ways to improve weight loss success. Maeng shares a few areas of research that particularly pique her interest.<\/p>\n\n\n

Gut Balance Promotes Weight Loss (and Vice Versa)<\/h3>\n\n\n

Gut health<\/a> is influential across countless areas of health and wellness\u2014weight loss included. For instance, Maeng cites a 2020 study published in the peer-reviewed journal Current Developments in Nutrition<\/em><\/a>, in which participants who had a healthy baseline gut microbiota composition were significantly more likely to have a decrease in waist circumstance after undergoing a weight loss protocol. Moreover, according to a 2022 meta-analysis published in Gut Microbes<\/em><\/a>, \u201cIncreasing weight loss is positively associated with increases in gut microbiota \u03b1-diversity and reductions in intestinal permeability.\u201d<\/p>\n\n\n

In other words, a healthy gut can predict better outcomes for weight loss and body measurements\u2014and losing weight can, in turn, enhance gut diversity and reduce the chances of struggling with leaky gut<\/a> syndrome. (Stay tuned for specific tips to get your gut right.)<\/p>\n\n\n

Weight Loss Requires Sustained Behavioral Changes\u00a0<\/h3>\n\n\n

\u00a0Findings from the National Weight Control Registry at Brown Medical School<\/a>, the largest prospective study of people to date who have successfully lost weight and<\/em> kept it off for good offer insight into what it takes to keep weight off in the long run. This 10-year observational study evaluated self-reported results from 2,886 participants (78 percent female, with a mean age of 48 years) who lost at least 30 pounds and maintained their results for a year or more.<\/p>\n\n\n

Researchers found several commonalities that contributed to weight loss and maintenance success:<\/p>\n\n\n\n