There are so many factors to consider: what exercise should you do? How much sleep should you get? And even in the lose weight world, “how” is the ultimate question. Of course, we all want the same thing: a flat stomach, toned muscle, and a way better body.
Did you know that over 50% of Americans are overweight or obese?
Do you know that obesity and being overweight cause heart disease and diabetes?
Did you know that only 30% of people who want to lose weight can?
Did you know that dieting can lead to depression, low self-esteem and anxiety?
All these facts are actual, but something else is happening inside your brain, making it difficult for most people to lose weight.
By exposing this hidden mechanism, we can learn how to lose weight fast, naturally and permanently, so this article will walk you through the different tips for losing weight fast, including some that work like magic.
How to Lose Weight Fast
Losing weight can be one of the hardest things to do. You see, losing weight is not just a physical feat. It takes work, dedication, trial and error, and patience. That’s why I’ve created this article on how to lose weight fast!
Step 1: Set a Realistic Goal
Setting a realistic goal is the first step in any weight loss plan. How can you expect to achieve a goal if you don’t have a purpose?
You can’t just say, “I want to lose weight.” You must know how much weight you want to lose and why. What are your reasons for losing weight? Do you want to be healthier or thinner because of an illness or injury? Are you trying to look more like the model of your favourite movie star? Do you feel that being thinner will make your life easier?
Once you’ve figured out why and how much weight you want to lose, set an appropriate goal for yourself. Don’t set yourself up by making promises that aren’t possible for someone overweight.
For example: “I’m going to go on a diet to lose 20 pounds in a month.” That’s not realistic! The average person who tries a diet fails within two weeks and gains all their weight back plus some.
It would help if you aimed to lose at least 1-2 pounds (0.5-1kg) per week, and ideally 2-3 pounds (1-1kg) per week. You’ll need strenuous exercise and diet modification if you want to lose more than 2 pounds (1kg) in a week.
If you want to lose 5 pounds (2.3kg) in 8 weeks, that’s pretty easy! Just reduce your caloric intake by 500 calories daily, and increase your physical activity level by 30 minutes daily.
This will help ensure that you lose 1 pound (0.5kg) per week, which isn’t too bad for such a short period!
Step 2: Perform the Body Mass Index (BMI) Formula
The BMI formula is used to determine your body size. It considers your height and weight and gives you a number representing your body mass index. This number should be used with your waist circumference, measured at the midpoint between your ribs and hips, to determine if you are at risk for health problems such as heart disease and diabetes.
Here’s how to use the BMI formula:
Step 1: Calculate your body fat percentage by subtracting 7% from your weight. The result will be the amount of body fat you have stored in your bones.
Step 2: Multiply this value by 703 to get what’s called a “healthy” weight range for men and women who are under age 65; multiply it by 599 to find out what’s considered “overweight” or “obese” for those older than 65 years old (men) or more aged than 40 years old (women).
BMI = (Weight in kilograms/Height in meters) x 703
Step 3: Calculate Your Caloric Intake
The best way to lose weight is to eat a low-fat, high-fiber diet with plenty of fruits, vegetables, whole grains and lean protein.
Refined carbohydrates are foods with fiber, vitamins and minerals removed during processing.
Foods like white bread, white rice and sugary drinks can be high in calories but low in nutrition.
Eat more fiber-rich foods. Fiber helps you feel full longer, which helps prevent overeating.
Fiber can also help lower cholesterol levels by binding bile acids that can block the liver from absorbing fat from food.
The Institute of Medicine recommends women get 25 grams of fiber per day and men consume 38 grams daily for healthy blood cholesterol levels.
Limit junk food and fast food options at work. If you work at a restaurant or fast food chain, you may notice how many people eat a lot of calories quickly without even realizing it because they enjoy their meals so much!
Reduce your overall calorie intake by cutting back on fats and oils, avoiding alcohol, limiting your portion sizes and choosing lower-calorie options when available.
Try a weight loss program that includes physical activity three times per week for at least 30 minutes each time (and no more than 60 minutes total).
Step 4: Follow a Healthy Meal Plan
To get started, make sure that you are eating a healthy diet.
Eating a healthy diet is the best way to lose weight fast. This means eating plenty of fruit, vegetables and whole grains.
If you want to lose weight fast, you should avoid sugary drinks and foods high in fat, such as fried foods and pastries. You should also eat less red meat and processed meats such as sausage or bacon.
Try to include a variety of foods at each meal. Meals that balance your plate and aid weight loss should consist of the following:
- A protein source
- Fat source
- A small portion of complex carbohydrates, such as whole grains
Protein is the most abundant nutrient in the human body and plays a vital role in maintaining your body’s structure and function. It is also essential for growth, repair, and energy production.
Protein helps to build muscle, which is needed for weight loss because it allows you to burn more calories after a meal than if you ate something high in carbohydrates. Protein can help with fat loss by making you feel fuller longer, which may help you eat less overall.
The reason protein can help with weight loss? It takes longer for protein to digest than carbohydrates or fat, so it keeps your blood sugar levels steady longer after eating it.
Protein-rich foods include meat, fish, poultry, eggs, dairy products (such as cheese or milk), beans and peas.
You can find protein in many other foods as well. For example:
- Beans: black beans, kidney beans
- Peas: garbanzo beans (chickpeas)
- Lentils: red lentils
- Nuts: almonds, cashews, peanuts
Various factors influence protein requirements, but the average male needs about 56-91 grams daily, and the average female needs 46-75 grams daily.
To avoid overeating on protein, here are a few guidelines:
- 0.8g/kg of body weight
- 1-1.2g/kg of body weight for people 65 and older
- 1.4-2g/kg of body weight for athletes
Healthy fats are essential for a healthy body. Healthy fats are found in foods like avocado, nuts and seeds, and avocados are exceptionally high in good fats.
Research suggests that consuming healthy fats can help you lose weight. The reason is that healthy fat helps to fill you up and has been shown to help keep you satiated longer than other types of food. This means you eat less when you eat unhealthy fats because it takes longer for your body to feel complete.
When choosing what types of fat to include in your diet, choose ones that come from animals, such as chicken or beef, instead of vegetable oil.
Vegetables are a great source of plant-based calories and nutrients, so eating a variety of them every day are essential.
More than half of the calories in vegetables come from fiber, which is why they’re so filling and satisfying. A medium-sized serving of vegetables (about two cups) can provide more than 100 per cent of the daily recommended intake for fiber.
Fiber helps keep you full and satisfied because it takes longer to digest than other forms of food. This means you’ll feel fuller for longer after eating a bowl of broccoli or Brussels sprouts rather than a slice of pizza or burger bun.
Fiber also slows down how quickly your stomach empties, making you feel full until your next meal comes along!
Most people think of vegetables as starchy or fatty foods that aren’t very good for them. But many veggies offer you more than just nutrition: They can give you energy, help your digestive system work well and even help with weight loss.
Some of the most common vegetables include:
- Brussels sprouts
- Swiss chard
Before you start your weight loss journey, you should be prepared to change your lifestyle. This means making a few changes that will improve your eating habits and help you reach your weight loss goals.
The first step toward losing weight is choosing the right meal plan. There are many different types of meal plans out there, so check out some of the most popular ones:
- The South Beach Diet
- Atkins Diet
- Paleo Diet
- Ketogenic Diet
- The Mediterranean diet (MedDiet)
Step 5: Get Moving!
If you’re going to be exercising regularly, starting slowly is essential. You don’t want to injure yourself or get the wrong idea about what kind of exercise is right for you. If you’re new to exercise, start with walking or light jogging.
Once you feel comfortable with that, add some strength training (weights). The best way to do this is by using free weights at home or in a gym that provides free classes.
If you’re unsure where to find one of these places, check out your local public library or college library. There may even be one nearby your home!
Once you’ve started moving more regularly, Make strength training part of your weekly routine by exercising three to four times weekly. A trainer may be able to help you get started lifting weights if you’ve never done it before. Any change in exercise plans should also be discussed with your doctor.
Cardio exercises like walking, jogging, running, cycling, or swimming is excellent for weight loss and overall health if lifting weights is not an option for you.
Exercises like cardio and weightlifting can promote health and help you lose weight.
11 Weight Loss Tips
We may not be experts in weight loss, but we have collected research that could help you lose weight effectively!
- Don’t skip meals. Eat at least three meals daily, and ensure they include a balanced mix of protein, carbohydrates and fat. This will keep your metabolism strong and help prevent you from getting hungry between meals. Fruits and vegetables are essential for a healthy diet, so eat plenty of these foods!
- Eat lots of fruits and veggies! A serving of fruit is one cup (8 ounces) or two cups (16 ounces), while one cup of vegetables is about 1/2 cup cooked or 1 cup raw. Fruits and vegetables provide vitamins, minerals and fiber that keep your body running smoothly.
- Eat whole grains instead of refined grain products like white bread or pasta. Whole grains contain more nutrients than processed foods because they haven’t been stripped down or enriched with chemicals like some refined grains have been treated within processing plants.
- Choose lean meats, chicken and fish. Lean meats are a great source of protein but can be high in calories. The best way to ensure you’re getting the right balance of protein is to choose lean cuts of beef, pork and other types of poultry. Leaner cuts of meat may also be lower in fat.
- Consume dairy products in moderation. Some think dairy products are harmful to weight loss because they contain fat and calories. However, milk has a low glycemic index (GI), which means it doesn’t cause blood sugar spikes like other foods. Milk also contains calcium and vitamin D, which can help with bone health and weight loss.
- Try to drink lots of water. Water is essential for a healthy body and mind, but most people don’t get enough of it. Drinking at least eight glasses of water daily can help you feel more alert and energized, which is especially important for people suffering from depression or anxiety.
- Pack a healthy lunch for yourself every day. A good breakfast can keep your metabolism going all day long, plus it’s good for your heart and brain. Make sure to pack healthy snacks like fruit, nuts and veggies when you’re on the go so that you don’t get tempted by unhealthy foods during the day or night.
- Try to incorporate physical activity into your busy schedule. Get a daily walk or jog around the block. Sign up for a fitness class at the gym. Take your dog for a walk on a leash. Whatever you do as part of your daily routine will help keep you healthy and fit!
- Get enough sleep every night. It would help if you were getting at least 7-8 hours of sleep a night while you’re trying to lose weight. It’s best to go to bed and wake up at the same time each day so your body can get used to that schedule and know when it’s time for bed.
- Order lean meat or fish with a side salad or steamed vegetables at restaurants. Avoid mindless eating by keeping the TV off and reading while you eat a meal.
Hopefully, we’ve given you a few valuable pointers on how to get started on your weight loss journey. Don’t be discouraged if results take longer than you would like—fat takes time. If you are dedicated, you will see results. And remember, it’s not the amount of weight loss that matters; it’s the consistency of your commitment to a healthy lifestyle that gets the results you want!