Weight loss tips: Want to lose weight before Diwali? Here's everything you need to know

Fast weight loss: If you are looking to lose weight quickly, understand that losing more than a kilo a week may not be healthy or sustainable for you, and may do more harm to your body in the long run (Image: Canva)

Looking to lose weight before the festival and wedding season starts? While losing weight quickly can be effective, it is important to balance speed with safety. Crash diets claim to get the job quickly, but they may not be the most healthy and sustainable path. There are no alternatives to clean eating, exercising and prioritising sleep.

Here’s a guide on how to lose weight quickly and healthily

Understanding rapid weight loss

If you are looking to lose weight quickly, understand that losing more than a kilo a week may not be healthy or sustainable for you, and may do more harm to your body in the long run, putting pressure on your heart and gut, leading to nutritional deficiencies and leaving you feeling fatigued rather than energetic. The best approach is a balanced strategy tailored to your individual needs.

Effective strategies for quick weight loss

Create a calorie deficit: Reduce your calorie intake while increasing physical activity to burn more than you consume. Avoid extreme calorie restriction to prevent muscle loss and nutritional deficiencies.

Follow a high-protein, low-carb diet: Protein preserves muscle and helps you feel fuller, while cutting refined carbs can reduce water weight and bloating.

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Increase physical activity: Combine cardio and strength training to burn calories and maintain muscle mass, which boosts metabolism.

Stay hydrated: Drinking water helps control appetite and supports metabolism.

Prioritise sleep and manage stress: Poor sleep and stress can increase cravings for high-calorie foods. Aim for 7-9 hours of sleep and manage stress through techniques like yoga or meditation.

Try intermittent fasting: Methods like 16/8 fasting can help reduce calorie intake without feeling deprived.

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Cut sugary drinks and alcohol: These add empty calories. Opt for water, tea, or black coffee.

Eat fibre-rich foods: Fibre helps you feel full longer, reducing overall calorie intake. Include vegetables, fruits, legumes, and whole grains.

Potential risks of rapid weight loss

• Muscle loss: Inadequate protein or no strength training can lead to muscle loss.
• Nutritional deficiencies: Restrictive diets can lead to vitamin and mineral deficiencies.
• Metabolic slowdown: Extreme calorie cuts can lower metabolism, making weight maintenance harder.
• Gallstones and other health issues: Rapid weight loss can increase the risk of gallstones and cause fatigue or dizziness.