Best Way to Lose Weight Fast
Though we should all accept our bodies and love them as they are, there’s nothing wrong with wanting to lose weight and get fit. After all, obesity is a 21st-century affliction, and it can lead to various health conditions that could potentially leave us bedridden.
Still, losing weight is not easy, especially if you’re dealing with low self-esteem and lack of will. However, there are ways you can trick your body into losing weight without even trying hard. All it takes is to change your attitude and implement small lifestyle changes. Let’s see how you could do that, shall we?
First things first — is it even possible to lose weight fast?
Experts say that losing weight fast is a bit far-fetched. Still, that isn’t to say that it’s impossible. You have to understand what fast means.
Of course, losing 1–2 pounds every week is not much. But, if you have 20 pounds to lose, that means it will take anywhere from 10 to 20 weeks to reshape your body.
In the grand scheme of things, that amount of time is not that big of a deal. In the “worst-case scenario,” it will take you about five months to complete your journey.
However, if that’s not fast enough, there are some ways you can speed up the results or at least jump-start your weight loss and later on switch to a more sustainable plan. We’ll show you how to lose 10 pounds in just a week!
Word of warning
The only thing you have to remember is that you won’t just lose pure fat. You’ll also lose:
By lowering your insulin levels, you’ll get rid of stored carbs and consequently lose water too.
Another thing you ought to be mindful of is that low insulin levels affect the kidneys as well. Your kidneys will shed sodium, which will also influence water retention.
Still, if you keep eating things you’re intolerant to, there’s a good chance you’ll experience bloating either way. So, while you’re on a quick-fix weight loss plan, aim to eliminate foods that don’t necessarily suit you. Most people are intolerant to gluten and lactose, and experience significant relief when they stop drinking milk or eating bread.
You could also help your body get rid of excess water by taking a supplement, such as dandelion extract, and by drinking coffee.
By eating less and going for healthier food, we won’t produce as much waste as we usually do. Additionally, our digestive system won’t be put under too much pressure, as there won’t be any undigested food or fiber to cause issues.
Now that we’ve settled this, let’s see how to lose 10 pounds in a week, shall we?
1. Turn to protein and avoid carbs and sugar
Even by following a low-carb diet for just one week, you can see real results and drop about 10 pounds.
The best way to go about it, though, is to eat more protein, as it will keep you fuller for longer, and avoid carbs as much as possible. By reducing your carb intake, you’ll be able to tap into the stored fat and burn it, lose some water weight, and reduce bloating.
However, this doesn’t mean you should steer clear of all carbs — that’s not possible. What you should do is avoid starchy carbs, as well as sugar. Instead, opt for low-carb vegetables and protein, i.e., lean meat, fish, and eggs.
2. Stay off the junk food
Losing weight requires creating a calorie deficit, which you can do if you opt for whole foods that will keep you fuller for longer. Things like seafood, vegetables, fruits, meat, and poultry have the nutrients your body needs, as they haven’t been processed as much as junk food.
Processed junk food is also full of additives and calories you won’t be able to burn even if you spend the whole day at the gym. Furthermore, the nutrients are not there when it comes to junk food, so you won’t also get to nourish your body.
3. Lower your calorie intake
The calorie deficit that we briefly touched upon above is necessary if we want to lose weight the right way. However, creating that deficit requires some skill. Here are some tips that will undoubtedly help you out:
Try counting calories
If you want to stay on the right track, you can use a calorie counter app and log the food you’ve eaten. That way, you’ll always know how many calories you have left, as well as how many nutrients you’ve taken in.
Condiments, such as ketchup, and all sorts of sauces are full of empty calories and sugar we don’t even realize we’re taking in. Thus, if you want to lose weight, steer clear of these.
Don’t snack — only eat at meals
We often mindlessly snack away when we’re bored, stressed, or want to munch on something. However, by snacking, we’re taking more calories in and gaining weight without even being aware of it.
Refrain from drinking your daily calories
Sodas, juices, and all sorts of sugary drinks are full of calories so that they won’t do much for your weight loss. Instead, choose water to stay hydrated and if you need to, drink coffee and tea. You can even switch out one meal for a protein shake.
If you must, you can drink zero-calorie drinks too, although studies have shown that these can stimulate our hunger hormones.
Make veggies and protein the main stars of your meals
Chicken, low-fat dairy and fish are considered lean protein, as they don’t pack a ton of calories and can help us lose weight. We also have to use more energy to digest protein, unlike carbs and fat, which go through our system.
On the other hand, veggies are rarely fattening, so it’s safe to fill up your whole plate with them. It’s recommended when you’re on this diet to always eat balanced, low-fat, low-carb, protein-packed meals and plenty of vegetables. That way, you’ll stay fuller for longer and avoid hunger pangs.
If you want to take it all to the next level, though, you could also go on a plant-based diet. Research has shown that losing weight is easier when you’re prioritizing vegetables, as plant-based foods have more fiber and complex carbs. These take longer to digest so that you won’t feel hungry fast.
4. Exercise — HIIT and weightlifting
By incorporating weightlifting into your life, you can burn a decent number of calories, as well as become stronger and more muscular. Additionally, lifting weights can protect your hormone levels and keep your metabolism in check.
However, if weightlifting isn’t your thing, you can also try HIIT workouts. These will help you reduce your carb stores and improve your metabolism. Experts even say HIIT is more potent than regular exercise, as it incorporates both resistance training and high-intensity cardio.
Still, it’s not possible to do high-intensity interval training. We’d suggest doing it about three to four times a week, along with regular exercise. The good news is that you can do HIIT at home or outside, on a treadmill, a bike or even while using a rower.
Use the following four protocols to jump-start your weight loss:
- #1: make ten 20-second sprints and rest for 40 seconds in between
- #2: make fifteen 15-second sprints while keeping the resting time at 30 seconds
- #3: make seven 30-second sprints and rest for 60 seconds in between
- #4: aim for twenty 10-second sprints with 20 seconds of rest
5. Stay active even when you’re not working out
Losing weight has become quite difficult nowadays, as most of us work in offices where we’re glued to our desks for at least eight hours. When you work in construction, for example, you can quickly burn up to 1000 calories every day!
So, is there a solution? Of course! All you need to do is aim to stay active even when you’ve already gone through your daily exercise routine. Simple things, such as taking the stairs and biking to work, can add up and create a much more significant calorie deficit.
6. Stop eating after a certain period — intermittent fasting
Snacking away even when you’ve already eaten your breakfast, lunch, and dinner is not going to help you lose weight. So why not stop yourself by trying intermittent fasting?
The primary purpose of intermittent fasting is to reduce your calorie intake by limiting your eating, or rather, the amount of time you have to feed. You can use various protocols and see which one fits best. For example, you could eat for 8 hours and then fast for 16, or follow the 20:4 method — eat during a 4-hour eating window and then fast for 20 hours.
Whichever protocol you choose, know that it will work, as you’ll allow your body to process all the food properly, and use stored fat for energy. Additionally, intermittent fasting will also help you lower your insulin levels, which often hinder weight loss.
A word to the wise, though — try not to work out when you’re fasting. You won’t have enough strength for it. Instead, incorporate your workouts into the feeding window.
Lifestyle changes for getting the body of your dreams
The key to successful gradual weight loss is persistence. You have to promise yourself you’ll do your best by implementing small changes that will later result in a much fitter, leaner body. There’s no need to punish yourself, starve or use sketchy supplements that promise you’ll burn an incredible amount of fat practically overnight. All it takes are small exercise and diet alterations.
Don’t just rely on HIIT — regular exercise is essential too!
As the basis of most workouts, HIIT is a great way to get energized in a short amount of time while also taking active rests. Additionally, this sort of training allows you to keep your metabolism busy, as well as burn fat and calories fast.
However, just because HIIT provides the best results, it doesn’t mean regular exercise doesn’t work. Daily fitness is vital, too, and so is cardio. Regular-paced cardio can help you build endurance without putting your body through too much stress. After all, going all out each day with interval training may keep you up at night, and it’s not sustainable in the long run.
In the end, aim to work out for about 30 minutes every day, and then add strength training into the mix. In general, working out for an hour in total should give you the result you’re looking for.
Still, don’t expect your metabolism to change overnight. When we start exercising, our body’s inflammatory response helps us lose the first few pounds. But, if we exercise excessively, we’ll end up too tired to do anything else and reduce our daily activity to just that single workout.
Keep track of everything
Before going on a diet and a fitness frenzy, it’s necessary to figure out why you’ve even gained weight in the first place. To find out, it would be a good idea to keep track of your eating habits and then see what you can improve. After that, you can stay on the right path by using apps like MyFitnessPal to assess how many calories you’ve eaten and burned. Just remember to be honest with yourself — there’s no point in lying an app, as it will hardly be able to judge you for your slip-ups!
Choose healthy fat
Fat is not always the enemy, primarily if you focus on eating healthy fats. These will become the primary fuel and replace sugar as the stuff that gives you the energy to go through the day. What’s more, if you incorporate healthy fats into each meal, you’ll avoid feeling hungry after only an hour or two.
Get off sugar and processed food
The fastest solution to a horrible hunger pang is processed food. We can always order fast food or cook up some mac and cheese in about 20 minutes. However, all processed food is filled with sugar, which keeps fueling our sugar addiction. Besides that, this type of food is full of empty calories that do nothing for our health or our physique.
Introduce fiber into your diet
Just like protein, fiber can keep us full for longer — it slows down the rate at which we use up the carbs — and it also helps keep our blood sugar at an optimal level. Thus, to get more fiber into our diet, we should opt for whole grains, specifically whole-grain bread, as well as fibrous fruits and vegetables. Fiber-rich foods also include:
- Whole-wheat pasta, oats, rye, and barley
- Peas, legumes, and beans
- All sorts of nuts and seeds
Manage stress and prioritize sleep
While we’re sleeping, our bodies are working hard to renew themselves and sort of end the day on a high note. By renewing themselves, bodies also build and restore muscles, as well as make them more capable of burning calories while we’re working out.
Still, staying up late and binging on Netflix is a modern-day affliction that can undermine all our weight loss progress. When we’re sleep-deprived, we activate the same brain receptors that cause the marijuana munchies. Because of that, if we want to get the bodies of our dreams, finally, we have to start sleeping right. By gradually increasing the time we spend asleep — adding about 30 minutes each night — we can speed up our metabolism.
Another thing we have to pay attention to is how we’re managing stress. Stress eating is a real thing, and it’s stopping us from living our best lives. Cortisol makes us want to eat all the bad stuff, like sugar and fast food.
In the end, you have to manage stress somehow, whether through meditation, listening to music, or just talking to someone. Eating when you’re stressed will lead to unexpected weight gain — so aim to eat only when you’re starving.
Drink more water
When we’re dehydrated, our body releases an antidiuretic hormone, which leads to water retention and extra pounds. Therefore, if we don’t want to be disappointed time and time again, we have to keep sipping on water.
By drinking about 64 ounces of water each day, we will flush our system and get rid of waste and toxins. However, we don’t have to stop there. Since water doesn’t have a particular taste, we can add lemon to it and drink 8 ounces for breakfast and before going to bed. That will give our system an added boost and break down the food we’ve eaten.
Refrain from alcohol as much as possible
At seven calories per gram, alcohol is the wrong choice if we’re trying to lose weight. It can even make us crave all the bad things we’re supposed to be avoiding. Thus, it’s vital to reduce our intake to less than a drink per day. Moderation is key, after all!
Opt for a lighter breakfast and lunch if you want to eat a large dinner
We’ve all heard it before — stop eating after 7 PM, as you cannot burn off the calories. However, though that may be true, it’s challenging to lead such a lifestyle, especially since most meals we have with our family or friends happen after sunset.
Luckily, you don’t have to give up right away. By eating a lighter breakfast and lunch, you can go all out later and eat a hearty dinner. That way, you’ll get the best of both worlds, as your social life won’t have to suffer, and you won’t feel hungry at night. Most of the time, you’ll even wake up a bit full, so eating a lighter breakfast won’t be an issue.
An excellent idea for a light breakfast is to eat protein. Since protein regulates appetite hormones, it will keep you full for longer. Eggs, oats, nut and seed butter, porridge, chia, and even fish like sardines will keep you satisfied for several hours. Thus, by the time you decide to have lunch, you won’t be starving.
Make gradual changes by swapping out food for healthier alternatives
Let’s be realistic — Rome wasn’t built in a day, and no one can lose weight or change their eating habits overnight. That’s why you ought to implement small changes along the way. To create a decent calorie deficit, aim to find healthier alternatives to some of your favorite foods. If you want a snack, don’t eat chocolate — choose fruit. Likewise, if you’re used to eating white bread, switch to a healthier whole-grain alternative.
The easiest way to reduce food cravings is to have more sex. Although we cannot count sex as cardio, even though it burns some calories, it’s still an excellent choice. By having intercourse, you can increase the output of dopamine and serotonin, which will lead to a healthy mindset, i.e., you won’t have a hard time fighting off cravings.
Pay attention to how and what you’re eating
In today’s world, living a peaceful life is a luxury. Most of us are so busy that we often try to eat as fast as possible and whatever we can find. Nevertheless, mindful eating is excellent for weight loss.
The point of paying attention to what and how we’re eating is simple — by doing so, we’ll get to taste each bite and experience each flavor. Meals won’t be a nuisance anymore, as we’ll get to enjoy them.
Still, that entails sitting at a table and not eating in front of the TV. Furthermore, we should avoid all distractions, like checking our phones, and we ought to eat slowly. Savoring the food will let us enjoy it more and eat fewer calories along the way. Besides, by paying attention to our meals and prioritizing them, we’ll eventually start making good food choices. After a while, we’ll gravitate towards things that will nourish our bodies and keep us full.
Heal your gut
Finally, we can also manage our weight and even shed a few pounds by balancing out gut bacteria.
As most of you already know, each person has bacteria in their gut, out of which a few varieties can make us gain weight by increasing the energy we harvest from food. However, we can balance out the gut bacteria by boosting the number of good bacteria. Certain foods can help us with this, including:
Grains, fruits, and vegetables
Making sure each meal comprises of about 75% of plant-based foods will increase our fiber uptake, which will change the composition of the bacteria found in our gut. We’ll get a more diverse set of these organisms in there, which can lead to weight loss.
Fermented products, like kimchi, for example, actually fight obesity, as they can both boost the number of good bacteria found in our gut and prevent harmful bacteria from growing. But why stop at kimchi? You can also eat miso, yogurt, kefir, sauerkraut, and tempeh! Kefir, in particular, can help overweight women shed some pounds and get a leaner body.
And finally, to aid weight loss, we can also eat prebiotic foods. Most of them are either vegetables or fruits, such as banana, avocado, garlic, artichoke, and asparagus. However, we can also stimulate the activity and growth of good bacteria by eating grains, like barley and oats.