Yes, there are many ways to lose weight FAST! But many of these ways can be unhealthy while others can leave you feeling hungry and unsatisfied.
Below I have put together the 1o best ways to lose weight fast. Once I started incorporating these I started to see results.
So here are 10 best ways to help you lose weight FAST:
1. Eat at a Caloric Deficit
I cannot stress this enough, this is probably if not the most important way to lose weight FAST.
In order to lose weight you need to burn more calories than you consume, this puts you on a caloric deficit.
It’s important to understand that you could go and run your butt off for one hour in the treadmill and burn more than 400 calories only to get off and eat a snack and put those calories back in less than 5 minutes!
So determine your deficient calories, keep track, and tweak them as you go. Avoid implementing an aggressive calorie deficit –consuming 1,200 or less. Yes, you can lose weight faster but you will mainly lose muscle and water weight instead of fat.
To count and keep track of your calories use this calculator
2. Eat More Protein
Protein plays a major role in maintaining muscle and helps keep you full throughout the day. While on a caloric deficit, protein is the macronutrient you want to keep the most track of because it is the macronutrient that will help you stay on track the most.
How much Protein Should you Consume per day?
According to a study by the International Journal of Sports Nutrition, recommends a protein intake of 0.7g – 1g protein/lb./day during weight loss.
3. Eat More Fiber
There was a study that found whole grain foods high in fiber help prevent weight gain by increasing appetite control though producing a delay in carbohydrate absorption.
So consuming a diet high in fiber will help you control your appetite thus promoting fat loss. Therefore, focus in consuming an adequate amount of fruits, whole grains, and vegetables.
Example of high fiber foods: oatmeal, flax seed, beans, apples, peas, and citrus fruits
4. Measure your Fats
Measuring your fats prevents you from easily consuming unwanted calories you might not even be aware of. This prevents you from under-reporting calories, a very common reason why overweight individuals struggle to lose weight.
Caloric dense foods include almonds, avocado, peanut butter, olive oil etc.
For example, the picture below contains one slice of bread with 1 TBSP of peanut butter containing 190 calories while the other slice of bread contains 2 TBSP of peanut butter containing 380 calories, that’s a difference of almost 200 calories and the difference is easily unnoticeable!
This can easily be a factor that is slowing down your weight loss. So make sure to ALWAYS measure your fats with your measuring tools, here is a link to a scale I use on a daily basis.
5. Stick to whole foods
Whole foods allow you to consume larger portions because they contain lower calories. Whole foods will also help you feel fuller longer preventing you from overeating.
For Example, the picture below is an example of calorie density and how whole foods provide you with the ability to fill up your plate and take in fewer calories without starving. Research indicates that implementing a low energy density diet plays an important role in reaching and maintaing a healthy weight,
6. Drink Water Half an Hour before your Meals
A study that was conducted found that individuals on a caloric deficit that consumed 16oz of water prior to their meals had a 44% greater rate of weight loss compared to the group of people who didn’t drink water prior to their meals. So stay hydrated!
7. Drink Coffee and Green Tea
The caffeine found in coffee and green tea has been shown to be a natural appetite suppressant and has also been shown to increase caloric expenditure. In other words, drinking coffee and green tea can help boost your metabolism which can help you burn more calories through the day.
8. Just Move
While it’s true that you can lose weight without exercise combining daily exercise with the proper nutrition will help speed up your weight loss and overall results.
Some practical ways to work exercise into your everyday routine can be as simple as:
- Fire up your metabolism first thing in the morning by adding in 10 min brisk walks or doing a combination of squats, push-ups, and crunches for 10 minutes
- Go out for a walk on your lunch breaks
- Perform some squats while cooking or washing dishes.
- Turn on your speakers and start dancing to your favorite music
9. Incorporate Weight Lifting
They found that the group that combined aerobics and resistance training lost more fat and gained more muscle than the group that was only performing cardio.
Did you know that muscle tissue burns more calories at the state of rest than fat? So the more muscle you have the more calories you will burn at rest.
10. Consider HIIT
HIIT also was known as High-Intensity Interval Training is another form of cardio. HITT consist of short periods of intense all-out efforts along with recovery rest periods in between.
HIIT helps accelerate fat loss and can help produce very FAST results in a very short period of time.
HIIT generally can be performed from as low as 10 minutes to 20 minutes MAX, and generally, it is only recommended to perform HIIT no more than 3 times per week as it can be hard on the body.
It’s really a great option for those who are short in time
For example, performing back and forth periods of 30 seconds of all-out sprinting paired by 40 seconds rest period by brisk walking repeating until you have hit your goal time.
These periods vary on your endurance so if you have never done HIIT before start out slow and work your way up.
BONUS: Patience and Consistency
Lastly and most importantly you will NEED to be PATIENT and CONSISTENT. Do not expect to see results overnight but I guarantee if you stick to it and you stay consistent those result will come!