You have a family wedding or a class reunion coming up. It is expected that you want to look the very best of you. The only thing stopping you from wearing the black cocktail dress or a particular suit is the protruding love handles or tummy bulge. How to lose weight fast? The catch-22 may send you into a panic mode. However, there are ways to get into shape fast without getting into health complications.
The weight loss market is full of herbal supplements, diet pills, and meal replacement solutions. They all claim to make fat disappear and transform your body within days. Some of them might actually work by leveling the water weight only. The reality is there are no quick fixes to the weight loss dilemma. How to lose weight fast is particularly hard. But believe us when we tell you that adopting some simple lifestyle tips would help you shed some extra pounds at the same time, drive you to keep at it.
Before we sneak peek into how to lose weight fast, let us see what is the range of healthy weight loss.
The ideal figure for healthy weight loss is about a pound or two per week. It ensures a steady pace and lasting results. However, it also involves a complete change of lifestyle. That cannot happen overnight. With tips on how to lose weight fast, you may be motivated enough to shift your lifestyle towards more healthy eating habits and incorporate a bit of exercise to your daily regime. Here is a scientific fact that may drive you to lose weight for an upcoming event and soldier on for permanent results.
Even a modest weight loss, for example, 5-10% of your total body weight, delivers benefits that contribute to achieving long-term health upshots. While you may find yourself in the overweight group, you will experience improved blood sugar levels, improved cholesterol, and controlled blood pressure. In addition, there will be a surge in your energy levels, self-confidence with a better frame of mind and mood. The long-term health benefit is a total decrease in risk factors contributing to chronic diseases.
Here is an assembly of recommendations on how to lose weight fast.
The equation that works for any weight loss regime is:
Decreasing the caloric input at the same time of increasing the output
This can be done by cutting back on food intake or increasing physical activity. Both of these tracks take a toll on your energy stores leaving you beat and exhausted. You may find yourself binging on your favorite food and soon enough, off the weight loss trail.
The solution to how to lose weight fast is to work your way the smart way rather than hard. The smart way is adopting diet changes to meet your caloric requirements. Selecting food items with high nutritional value as proteins, healthy fats, vegetables, and fruits with low glycemic index cater to your nutritional requirements efficiently. They curb your hunger for a longer period of time, sustain energy, and contributes to effective weight loss.
Another important aspect of smart dietary choices is to include all major food groups, i.e. carbohydrates, proteins, and fats. You can change the ratio of one group to another but never leave any one of them. This would ensure a consistent yet balanced calorie deficit.
Now coming to the food choices, according to experts’ advice cutting back on carbohydrates functions best for how to lose weight fast. Selecting low carb food varieties in small portions is the best way to achieve it.
Simple carbohydrates as sugars and starchy food cause an insulin spike and release energy in a rapid burst. This leaves your body exhausted for more. You end up consuming more calories; a process that opposes the calorie deficit.
Complex carbohydrates have more fiber in it. Our body digests it slowly, releasing energy slowly with a gradual rise in insulin levels. This helps keep us replete for a longer duration of time. The result is; less caloric consumption, a consistent caloric deficit, and weight loss. Whole grains, beans, and fiber-rich fruits and vegetables comply with complex carbohydrates.
Does the low carb diet is the solution to how to lose weight fast? Yes indeed. It is a general observation that people on low carb diet feel a physical difference as early as the next morning. It is due to the fact that low carb or complex carbohydrates bring down the insulin levels. It causes the kidneys to flush out sodium and water. The result is an instant loss of water weight and bloating. So you may start feeling amazing overnight. Cutting back on carbohydrates also puts your body into a fat burning mode where the stored fat is consumed as the primary source of energy.
The outcome is weight loss, both via water and fat shedding.
How to achieve a balance among all the food groups? Eat plenty of proteins. Meat, seafood, and eggs are some good sources of proteins. They cause
- a decrease in unwanted cravings
- reduce Late night snacking sessions
- curb food obsessions
- make you fuller and satiated
- replenished energy
For fats some of the healthier options are
- olive oil
- coconut oil
- butter or ghee
- full cream
The low carb food variety aiming for how to lose weight fast includes whole grains and unprocessed food items
- vegetables as spinach, broccoli, kale, peppers, cherry tomatoes, lettuce, celery, cucumber
- fruits as apples, pears, guava, raspberry, blackberry
- nuts and seeds as almonds, macadamia nuts, sunflower seeds, chia seeds, pili pecan or Brazil nuts
The best thing about low carb diet is your body will automatically crave less food once the carb figure is met. You do not need to calculate or keep a calorie check.
via Exercise smartly (weight lifting and HIIT, increased activity outside the gym, increase the exercise intensity)
How to lose weight fast involves a smart exercise regime. The first side effect of an effective weight loss is slowing down of metabolic rate that leads to weight plateau. Exercise helps keep the metabolic pace at optimal.
Resistance training as lifting weight helps preserve muscle mass and strength. It also contributes towards improving fat-burning hormones.
Another smart exercise choice is HIIT. Doing sprints of 30 seconds with 100% intensity and effort cause weight loss five times more ably than regular exercise.
Other cardio exercises as running, jogging, brisk walking, swimming, and cycling are also fair means of cutting back on the glycogen stores.
Similar to smart food choices, how to lose weight fast techniques deliver utmost if coupled with smart exercise. Though cardio exercises boost heart rate and contribute to weight loss, the expert strategy on how to lose weight fast calls for resistance training. There is a number of reasons behind it.
- Resistance training builds muscle and increases the muscle tone
- The increased muscle to fat ratio leads to calorie burnout even at rest, post workout
Another strategy to get instant results is to vary the intensity of exercise throughout the week. That includes going from moderate aerobic exercise to high-intensity anaerobic activities like HIIT. HIIT is specifically wonderful to help you shed some pounds fast. It integrates cardio sessions with resistance training in quick bursts with periods of rest in between.
Another trick to aid rapid weight loss is to increase your physical activity besides the gym time. Park your car a little far from your office and walk the rest of the way. Take the stairs instead of an elevator. Try to walk for little errands at home or in office. More of standing position than sitting should be preferred.
4. Fluid consumption.
Fluids are an important part of shedding extra pounds fast. The best zero calorie drink water on this planet Earth is water. Drink plenty of it. Especially half an hour before a meal. A study report reveals water consumption causes a 44% weight loss over a period of three months. Drinking eight glasses of water a day is mandatory. Whenever uninvited hunger knocks, take a glass of water. Water consumption contributes towards increased metabolic rate by enhancing the functioning of kidneys.
Opt out of sugar-laden, fizzy drinks and fruit juices. Cutting back on such leisure dramatically brings an improvement in weight loss.
How to lose weight fast design allows for plenty of coffee and green tea. Caffeinated drinks boost your metabolism by 3-11%. Cinnamon tea is another great herbal remedy for heightened metabolism.
Keep a regular check on your dietary menu. Avoid processed food. Try to incorporate weight loss friendly food. That means you need to store the following in your pantry
- Whole food as whole grain cereals and bread, wheat-based pasta, oats, barley, and rye
- Fiber-rich fruits and vegetables
- Beans, pulses, lentils, and legumes
- Nuts and seeds
Some of the best food items that promote fat burning are
- Tuna and salmon
- Green leafy vegetables
- Cruciferous vegetables as cabbage, broccoli, cauliflower, and Brussel sprouts
- Red and white meat varieties
- Boiled potatoes, sweet potatoes, turnips
- Black beans and kidney beans
- Cottage cheese, Skyr, Greek yogurt, and full-fat yogurt
- Apple cider vinegar
- Chili pepper
- Avocados and grapefruit
- Coconut oil
6. Intermittent Fasting.
Intermittent fasting is another protocol advocating how to lose weight fast. Intermittent fasting contributes to calorie restriction. Intermittent fasting follows the following regimes
- Alternate day fast
- 16-hour fast
- 20-hour fast
You can follow the time pattern according to your lifestyle with eating windows of a day, eight and four hours respectively. Adopting smart food choices with appropriate exercise routine should bring significant weight changes.
You should eat only when you are hungry enough. Habitual and compulsive eating habits, as well as unnecessary snacking, got to go. Never skip breakfast. Chew on your food slowly and avoid gulping your food. Your lifestyle dictates the total meals for a day. If your daily routine does not allow lunch, take a healthy snack or go for intermittent fasting.
When you are hungry, go for real food with high nutritional content. Avoid low carb junk food and processed items. Eating mindfully means you are paying attention to your food. It caters to the kind of food as well as the place or situation of an eat-out. Some dos and don’ts of mindful eating are
- Enjoy your food by having a proper seat and table. Do not grab a bite while running an errand.
- Remove all the distractions. Remember when our moms used to switch off the T.V when dinner time arrived. That was for a reason. Keep cell phones, laptops and other screens at bay while eating.
- Attend to your food with a slow chomp. It helps to quieten the satiety center in our brain thereby discouraging overeating.
- Stop eating at least two to
three hours before bedtime.
8. Track your progress.
Tracking your daily progress is an important aspect of how to lose weight fast. That takes into account the calorie input and output.
There are many online calorie counter websites and apps that help you calculate specifically the total caloric input per day. Track your dietary items and keep a log.
To calculate your progress on the pounds lost, make use of running watches or other wearable fitness trackers.
Bathroom scale to keep a check on your weight is an essential tool. However, it may create unnecessary anxiety. Some of the accurate evaluation of weight loss is provided by waist circumference.
For women, decent values range from 30-35 inches. For men, neat values are 37-40 inches. Any figure below is excellent while numbers crossing the upper limit needs more effort.
It is important to consider your age and any prevailing medical conditions while following the weight changes. Young individuals may have impressive results. For Middle-age individuals, patience and persistence are the keys to success.
A taken for granted fact is that stress leads to weight loss. It is true but only during the initial stages. There is hardly anyone without any complaints of a stressful life. With continued stress and anxiety, our body responds with the release of cortisol that causes an increase in overall appetite and hunger cravings. How to lose weight fast protocol demands better stress control to lose some inches around your waist. Some of the stress relieving measures are
- Tai Chi
- Breathing techniques
- Increasing the outdoor time
- A vacation
10. Attend to your sleep.
Individuals with less than eight hours of sleep per 24-hours tend to gain weight. You may call it a myth or reality but a sleep debt adds to your stress levels. Sleep deprivation attracts sugar cravings, which are bad for anyhow to lose weight fast regime. Good and restful sleep is as essential for keeping the stress hormone in check. If you are having trouble at this forum try few remedies
- Do not consume caffeinated and alcoholic beverages after 2 PM
- Do not exercise late in the evening
- Stick to a firm bedtime
- Switch off all screens at least an hour or two before your bedtime
- Keep lights low and room temperature at optimal