(Last Updated On: 26/09/2018)

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Many people have gone through weight loss in their life, some have succeeded, some failed and some having weight rebound after weight loss. People are being advised to do all sort of crazy things to lose weight and most of which have no scientific evidence behind them. Today we will be sharing the ultimate 5 weight loss tips you must know for fast and healthy weight loss.

5 Tips to Lose Weight Fast and Healthy

1. Right Balance of Nutrition

From the previous article, we know that the only way to lose weight to create a calorie deficits state. The easiest way to create a calorie deficit is by through nutrition by eating RIGHT! It is strongly recommended to eat high-quality whole foods in a calorie deficits state with balance proportion of macronutrients such as carbohydrates, protein, and fats. We will further elaborate on nutrition for an upcoming article.

2. Effective Exercise

Have you heard of people jogging for 2 hours a day and 7 days a week but still yet to see an impressive result on weight loss? Yes, the reason is they are not doing exercise effectively and efficiently. A right mixture of exercise comprised of resistance training and high-intensity of cardiovascular workout for 3 days a week will be effective and efficient enough for a fast and healthy weight loss. We will further elaborate on exercise for an upcoming article.

3. Consume High Fiber

They say fiber do wonders in weight loss. Yes, there are various benefits of consuming high fiber foods which helps you on weight loss. Consume at least 30g of fiber a day through fruits, vegetables or high-fiber supplements such as Apple Lite. We will further elaborate on how fiber helps on weight loss in upcoming articles.

4. Drinks Lots of Water and Rest Well

Studies show that drinking water will benefit weight loss in the long run.  Water helps you burn more calories, eliminate toxins and may even suppress your appetite which will help in weight loss. It is recommended to drink at least 3 liters of water per day. Even with the best diet and fitness routine, if sleep is off, your weight loss program is wrecked. Studies done by Annals of Internal Medicine shows that people who sleep less than 6 hours a day lost less body fat and loss more lean muscle mass compare to those who sleep 8 hours a day. It is strongly recommended to sleep 8 hours a day.

5. Stress Management

We are pretty familiar with the fact that stress has the potential to jeopardize our overall health and well-being. In terms of weight loss, it will also cause the detrimental effect on body hormone which slows down or halts the weight loss progress. Everyone is having stress living the life. It is recommended to find ways to manage and reduce your stress level such as by listening to music, exercising, meditate and just simply by laughing more.

How Nutrition Plays a Role in Weight Loss

To achieve an optimal and healthy weight loss, 70% is nutrition, 20% is exercise and 10% is supplements. Hence, nutrition is the most important factor for weight loss. It is important to understand deeply about nutrition to have an effective weight loss program.

Nutrition is divided into macronutrient “Big” and micronutrient “Small”. Macronutrients is where the calories count and required by the human to survive. Macronutrients comprise of carbohydrates, proteins, and fats. Micronutrients is where human consume to improve the wellbeing such as vitamins, calcium, magnesium and more.

To achieve an effective and healthy weight loss, it is a must to create a calorie deficits states and a right distribution of calories across carbohydrates, proteins, and fats. Eating only one food source of macronutrient will jeopardize our health and wellbeing in the long run. In next article, we will be elaborate how on you should consume carbohydrates for an effective weight loss.


There are many ways of losing weight you can find on the internet. However, and effective and healthy weight loss is about integrating and having a balance between nutrition, exercise, fiber, water, sleep, and stress.

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