If you’re looking to lose weight fast, you’ve probably tried all the latest fad diets and exercise programs out there, hoping that one of them will finally get the job done.
Unfortunately, most of them don’t work, even if they do make it easier to lose weight temporarily. Here are the top 10 ways to lose weight fast that actually work…
1) Get Moving
Reducing your weight is about calories in versus calories out. Burning more calories than you consume means you’ll lose weight, and conversely if you don’t burn enough then it doesn’t matter how little food you eat—you won’t be able to maintain your desired weight.
To lose weight fast, step up your physical activity level so that you burn more calories during exercise and throughout each day. This way, no matter what you eat, you can stick with a calorie deficit diet. Your body needs an average of 1,500 daily calories for men and 1,200 for women.
We all have our favourite types of exercise, whether it’s running, weight training or something else. Whatever your preference, try new things and see what works best for you. Different exercises use different muscles and even if you do prefer certain activities over others, it may be a good idea to incorporate variety so that you don’t get bored of doing just one thing every day.
Mixing up your routine will keep you motivated as well because it’ll be easier to keep going if there are more than one type of activity that motivates you—you won’t feel like giving up once you find a sport or form of exercise that keeps you coming back for more.
2) Drink Water
Staying hydrated is an easy way to lose weight fast. When you drink water, your body feels full and your hunger decreases. Drink a glass of water when you wake up in the morning, and then drink a glass or two more before you eat lunch.
Keeping a water bottle with you will remind you to stay hydrated throughout your day. If you’re not drinking enough every day, try adding slices of cucumber or fresh mint leaves in each bottle for flavor
3) Eat More Protein
The bottom line is that protein-rich foods take longer to digest, helping us feel fuller and more energetic. To lose weight fast , you’ll want to stick with lean proteins like skinless chicken breast, turkey and fish. More efficient digestion means more of those calories will be burned off as energy instead of stored in your body as fat.
Getting adequate amounts of protein can also stave off hunger pangs, which are notorious triggers for overeating. The result? Snacking becomes less of a habit and more of a conscious decision, decreasing cravings for calorie-laden treats or comfort food.
4) Use Mindful Eating
It may seem counterintuitive, but mindful eating can help you lose weight. Mindful eating involves taking your time while you eat and focusing on every bite. It means being aware of what you’re consuming, so you can stop when you feel full and avoid overeating.
When we don’t pay attention to what we’re doing, we tend to finish everything on our plate whether or not we actually want it all. Slow down your eating by putting your fork down between bites and chewing thoroughly before swallowing.
You may find that if you are more focused on enjoying every bite, there is less food available for consumption at each meal; when it comes to losing weight safely, small changes can add up over time.
5) Cut Out Carbohydrates
Studies show that when people drastically cut their carbs and replace them with fat, they will start losing weight fast, which is why a ketogenic diet is so effective for weight loss.
The reason for this is simple: When you eat something high in carbs, your body will produce more insulin than normal, which can have a negative impact on your blood sugar levels. If your body doesn’t react quickly enough and remove all that extra insulin it’s been producing, you could end up with a high blood sugar level.
To avoid insulin spikes, which lead to an increased risk of developing diabetes or obesity, take away first thing in the morning.
6) Track What You Eat & Exercise (Yes, Exercise!)
Do you really think you can lose weight without tracking what you eat? If it fits your macros may work for a powerlifter, but not for a bodybuilder. Whether counting calories or points, monitoring food intake is still crucial for weight loss.
If you don’t know how many calories are in your food, then how can you possibly tell if it fits into your goals? The same goes for exercise: if you aren’t hitting your target heart rate (or at least trying), then what is that time doing toward fat loss? Just like measuring dietary intake, logging exercise will ensure that all of your hard work pays off.
7) Avoid Sugar at All Costs
Sugar is one of our biggest foes when it comes to losing weight, so cutting it out of your diet is a great first step. Sugar not only adds unwanted calories, but spikes your blood sugar and leaves you feeling tired and sluggish.
If you’re already consuming less than 25 grams of sugar per day (and many people consume far more than that), try some tips for cutting back even further.
Swap out sugary cereals for healthy whole grains. Instead of high-sugar fruits like pineapple or bananas, try apples or grapefruit—the latter contains lycopene, which can help with weight loss! Eat foods like broccoli, cauliflower and kale instead of sugary treats or other junk food. Your waistline will thank you.
8) Try Intermittent Fasting
Intermittent fasting, or IF, has been gaining popularity in recent years. In fact, it’s one of many alternative diets that have exploded onto pop culture.
Some followers of IF follow a 16/8 plan: they fast for 16 hours (no food) and eat for eight hours each day. Other followers eat based on a 20/4 plan, eating only between noon and 8 p.m., so they’re fasting for about 20 hours every day.
To lose weight safely but quickly try intermittent fasting along with a diet rich in whole foods from all groups. Your body will thank you!
9) Find an Accountability Partner
Losing weight can be difficult, but having a partner makes it easier. Accountability partners keep you motivated and help make sure you stick with your goals.
Whether it’s a friend or a professional counselor, having someone who believes in you is crucial when trying to lose weight. Studies have found that accountability partners keep people on track more than twice as often as self-monitoring alone does—and even five years after an initial 12-week weight loss intervention, partners were still helping clients stay at their goal weights!
Conclusion
Use common sense while deciding how much you should eat. Weigh yourself once a week and pay attention to how your clothes fit. Be sure to check with your doctor before starting any diet and exercise program, especially if you have any health conditions that might cause complications later on.
Remember that weight loss is not a sprint – it’s a marathon! If you give up now, all of your hard work will be for nothing. Trust in yourself and don’t be afraid to ask for help when you need it! Good luck!