A short YouTube video by Natalie Jill offering five practical tips to lose weight quickly: hydrate to reduce water retention, cut processed foods to reduce sodium/bloating and cravings, lower excess sugar and grains to reduce cravings and bloat, eat more fruits and vegetables for fullness and fiber, and increase protein and healthy fats for satiety. The speaker also notes exercise helps but that fat loss requires a calorie deficit (about 3,500 calories per pound) and recommends ~2 pounds/week as a healthy long-term rate; she mentions an initial ~5-pound loss is possible for those with more to lose and closes with a call-to-action for a seven-day jump-start program.
Questions this video answers
About 3,500 calories.
About two pounds per week.
About five pounds.
May 12, 2015.
Chapters
Hi, guys. Welcome back to Happy, Healthy and Fit. I'm Natalie Jill, and today I'm talking about how to lose weight fast. Everyone wants to know that how do I lose it fast? So I'm going to share five tips for this and I want to make sure you stay till the very end of the video because I'm going to share the most important part then that you've got to know.
First tip is you've got to hydrate. Make sure you're hydrating because a lot of us think, think we've got extra weight on us, but it's actually the water retention because a lot of people are walking around chronically dehydrated. So you may not think you need the water, but trust me on this one, as soon as you start drinking the water, you're gonna end up getting rid of more water that your body's holding onto. And that helps you get that number down, feel better, changes the measurement. So it's an instant fix. It's kind of like going to the gym and sweating for hours. Or if you think of old school wrestlers wearing the rubber stuff and sweating it out, that gets rid of that extra water retention. We're just doing it a lot more healthier. By drinking water, your body knows it's getting it, so it's going to release the water it's holding onto. That's step number one. Step number two is cut out the processed food. Take it out, get rid of it. When you hear about sodium and all this stuff not being good for us, that's because the processed food contains a lot of it. And the more you're eating that stuff, you're going to hold on to more water. You're also going to get more bloated. If you think about processed food, there's chemicals in there, there's lots of sodium. There could be artificial sweeteners, all kinds of artificial junk. All of that is contributing to bloating. More cravings, big thing creates more cravings, which makes us eat more. So just by cutting out the processed foods, you're going to start to see the number go down. For those of you that don't know what processed food is, I do have another video that goes into detail about it. But what you want to think about is anything in its most natural state that once grew or had a mom. I like to say that is a real unprocessed food. So think of it that way. Anything that once grew or had a mom, natural state. You can define the ingredients. They're simple, like apple, chicken, carrot. You get the picture? Those are unprocessed foods. That's going to help you get that number down. The third thing is drop the excess sugar and the excess grains. Now, I'm not going to say go carb free or get rid of the grains altogether, but when we're eating a lot of grains, we are going to tend to bloat more and we could also create more cravings. Same with the sugar. The sugar will make us crave more. So just by watching those grains and taking out that sugar, we will naturally eat less, we'll hold onto less and we'll start to see that number go down. The fourth thing up, the fruits and vegetables. Now, I'm a huge fan of fruits and vegetables for a lot of reasons, but a big one is you're gonna get full a lot quicker on these water based foods, which is gonna help with the cravings. You're not gonna crave more, you're gonna be full. You're filling up with the good stuff. Plus you're getting all this extra fiber, these great nutrients, just healthy for you all the way around. And the more you're adding the good stuff, the less likely you are to reach for the bad stuff. And plus, we're getting more water. So we're going to release water that we're holding onto. That's going to get rid of a lot of the bloating. Helps drop that weight. The fifth thing I'm going to say is up the proteins and fats. Why? Because those keep us full longer and they don't create any type of spike in insulin the way a sugary food would or a high starchy food would. So you're not going to have those cravings that result. So it's actually going to make you full longer. There was a while ago where the fat free craze was really big. And what happened was because, because the fat was taken out, there was a lot more sugar added to the products. So you would just get more cravings and eat more. If you've ever started eating crackers or cookies and you couldn't stop, that might have been why. But when you look at having the proteins or the fats, you will naturally start to eat less. So that's going to help you drop the weight. Now, what I didn't get into was exercise. And what I want to explain about that is yes, exercise of course is important. It's going to help you drop weight. But to say, how do I drop it fast with exercise, that's not as easy. And let me explain, it takes a deficit of about 3,500 calories to lose a pound of fat. So you have to create a deficit through your diet or through working out of 3,500 calories to lose one pound of fat. So to lose fat healthy when you're first starting out eating clean you may lose about five pounds if you have a lot to lose but to do it healthy long term over time about two pounds a week of fat is ideal. That's what's healthy, that's what's possible. Doing it the right way so that is more of a long term overall solution. But to get that initial weight off fast those first five steps are going to be your key. Now if you want help, if you want help doing this everything I lined out without involving the exercise part please check out my seven day jump start. It goes into a lot more detail about all of this. It'll help you get that weight off fast that first week and get you started to keep it off long term. Bye.
