Top 10 Ways to Lose Weight Fast
How to lose weight fast can be one of the biggest dilemmas you face when trying to shed those unwanted pounds. On one hand, you don’t want to spend hours at the gym every day, but on the other hand, if you don’t burn off those extra calories, you’ll keep gaining weight. Luckily, there are many different ways to lose weight fast that take less time than you might expect and give great results over time as well. With these top 10 ways to lose weight fast, your dream of being thin in a short amount of time will soon be achieved!
1) Do HIIT
Some research suggests that if you can do high-intensity interval training (HIIT) three times a week for about 20 minutes, you can lose weight without having to worry about calorie counting or portion control. The basic idea is that your body burns calories more efficiently when you exercise at a higher intensity—your body burns more calories throughout an entire 24-hour period when you’re fitter, so to lose weight faster, a HIIT workout gives your metabolism a boost while working out. While these are some of our favorite ways to lose weight fast, they’re not quick fixes—they take time and effort. To make long-term changes in your eating habits and activity level, it’s best to focus on small steps and not get discouraged if you don’t see results right away.
2) Decrease your carb intake
Carbs are notorious for their effect on blood sugar. When you eat high-carb foods, your blood sugar spikes and then comes crashing down a few hours later, making you hungry all over again. It’s better to stick with healthy sources of carbs like whole grains and fruits than refined carbs from pasta or white bread. Instead of consuming large amounts of carbohydrates at one time, space them out throughout the day so that they aren’t stored as fat. For example, try eating one slice of toast at breakfast instead of two; have half a sandwich at lunch instead of a full one; skip snacks after dinner; etc.
3) Weigh yourself regularly
Consistently monitoring your weight can help you identify those little gains before they become big problems. Many studies suggest that people who weigh themselves regularly are more likely to lose weight and keep it off because regular weighing helps them identify patterns in their eating. Monitoring your weight is especially important if you’re trying to lose a significant amount of weight—in order to avoid major setbacks, you want to give yourself plenty of opportunities to adjust your eating habits so that they line up with your goals. Fruits & Veggies: When we think about weight loss, we often think about cutting calories—but research suggests that fat loss is much more complicated than just calories in versus calories out. If you eat too few calories without building muscle, you will not only fail to lose fat but also risk losing lean muscle tissue as well.
4) Eat weight loss enhancing food
If you want to eat foods that help you lose weight, then you need to eat more healthy fat and protein. It is a scientific fact that these two nutrients are key to helping your body burn calories. Here are some of our favorite weight loss-enhancing foods: Avocados, Almonds, Walnuts, Coconut Oil, Chicken Breast, Tuna, Salmon, and Egg Whites.
Make eating quality fats and proteins a part of your daily routine by incorporating them into every meal in one way or another. These ingredients will give you energy, control hunger cravings so you don’t binge later on in the day, and make it easier for your body to digest food more quickly and efficiently.
5) Drink more water
Most of us are probably guilty of not drinking enough water. It’s something that most people have to learn over time and it makes a huge difference in your overall health and wellness. Even though it’s a simple tip, studies show that most of us aren’t getting enough water on a daily basis, which can actually lead to weight gain. By drinking more water, you will be filling your body with an essential nutrient and tricking it into thinking you are eating more food than you actually are. If you don’t already drink eight glasses of water per day, make sure to start adding them to your diet. Not only will you feel better but your metabolism is likely going to increase as well!
6) Reduce alcohol consumption
Alcohol is high in calories. A drink with alcohol can contain as many as 150 calories and sometimes more, depending on how strong it is. If you are trying to lose weight, try to limit your alcohol consumption to one drink per day or less. As we’ve discussed before, if you’re trying to maintain a healthy weight for life, drinking in moderation—defined as up to one drink per day for women and two drinks per day for men—is fine. However, if you want to lose weight fast or shed pounds quickly for an upcoming event (wedding? beach vacation? big night out?), going dry for a few weeks or months may be worth considering.
7) Track your progress with an app
Apps that help you track your weight loss progress, such as FitBit, MyFitnessPal, and Health are great tools to have in your digital toolbox. Track your weight, keep a food journal, and log exercise sessions. These will help hold you accountable and give you a sense of accomplishment. Most importantly, they’ll provide valuable data so you can make smart decisions about what you’re eating, how much exercise you’re getting, and if these habits are having an impact on your goals. The key is not to get discouraged by temporary setbacks—as long as you’re taking positive steps forward, it doesn’t matter if things aren’t going perfectly according to plan. For example, don’t let one bad day result in giving up for good. It happens! And even when it does happen, don’t think of it as a failure—think of it as a challenge that’s just waiting for you to overcome!
8) Focus on being active over being slimming down
It’s a common misconception that if you exercise more, you’ll lose weight. That’s not always true: You might drop pounds initially, but your body has a way of maintaining your baseline weight unless you make some additional changes (like cut back on calories or start eating fewer treats). So if weight loss is your goal, focus on being active over slimming down and avoid getting discouraged if you don’t see progress right away. There are many benefits to physical activity besides losing weight—it can help lower stress levels, reduce your risk for certain diseases like heart disease and type 2 diabetes, improve sleep quality, strengthen bones and muscles and boost energy levels.
9) Get enough sleep
When you’re sleep-deprived, your body’s hormones are thrown out of whack. That makes it hard for you to lose weight because hunger and satiety cues become unreliable. Combine that with increased stress hormones, and you can see why getting enough Zzzzs is so important when trying to slim down. Studies show that people who sleep six hours or less put on two more pounds than those who sleep seven hours. Getting enough sleep will help you control your appetite, and make sure that if you do eat a snack at night, it won’t be as calorically dense as what you might have eaten otherwise.
Many people are looking for quick and easy ways to lose weight, but not all methods will give you lasting results. It’s important to know that losing weight isn’t always a simple formula: what works for one person may not work for another. To get started on your journey, think about how you can make your lifestyle more conducive to healthy eating and exercise. You should also consider consulting with a doctor or nutritionist who can help tailor an effective plan to meet your needs. If you have questions or concerns, don’t hesitate to ask! We hope these tips were helpful in getting you started on your path toward better health. Good luck!