Whether you have an event you want to spiff up for, or are tired of slogging it out on the treadmill without seeing any progress, you would want to know how to lose weight fast. There are many ways to do it, some are bad for your long-term health. Others require too much willpower, you are bound to fail.

Because what you eat contributes a large part to your weight loss success, the tips I have compiled will reflect that.

Understand what it takes to lose weight

Pick out 10 random people from a crowd, and unsurprisingly, you’ll find some who want to drop a few pounds.

Why does losing weight seem to be an unattainable dream for so many people?

One reason is the incorrect beliefs people have about the process. A fundamental guideline to keep in mind is:

To lose 1 pound of fat, you need to spend 3500 calories. You can choose NOT to eat those calories, or burn them through activity and exercise.

How long it takes to lose a pound is up to you, a guideline, if you are looking to do it fast and safely, is about 1 week [SAFE].

Make your plans easy to follow

We all have different needs and preferences. You may hear a person can drop a pound a week by staying off beer, but that tip isn’t useful if you don’t drink beer and are not a 30-something-year-old male.

Make plans that fall in line with your current activities and abilities. Implying that your menu and workout for the day are set beforehand, are doable, and your only job is to follow through. Much better than wasting hours online in search of the “best workout for fat loss” after eating too many cookies.

Watch out for simple carbs and added sugars

The problem with eating simple carbs is that they spike your sugar levels and can cause you to crave for more [CRAVE]. It’s no wonder you can wolf down large servings of white bread, spaghetti, and potato chips–good intentions be damned. Not only that, the insulin secreted into the bloodstream is the main hormone responsible for storing fat in the body [INSULIN].

Eat low glycemic index foods that release sugar slowly and stabilize your blood sugar levels. Good examples are oatmeal, many vegetables, and beans. Added sugars aren’t always visible in our foods, you can find them in sauces, fruit juices and the low-fat varieties of many foods.

Eat meals that keep you full

It’s the dieter’s conundrum, no sooner has a meal been eaten than hunger pangs show up to spoil the day’s plans. Proteins, fiber-rich vegetables, water-rich fruits and low GI carbs are the best food choices when it comes to staying full for longer. Eat:

Proteins like beef, chicken, pork, salmon, trout, and eggs

Low carb vegetables like spinach, cauliflower, broccoli, cucumber, celery, kale, and brussel sprouts

Water-rich fruits like watermelon, grapes, and strawberries

Vegetables have a sad reputation as “diet food” because they are often made to be bland, and just sad looking. When tastefully prepared, you can enjoy a variety of flavors that are only worth a few calories. Fill your plate up with low carb vegetables without the guilt.

Try intermittent fasting

Intermittent fasting can take many forms but merely involves carving out a time for eating meals, and staying without food for other periods of time. While you fast, your body must rely on stored energy for its fuel. Studies show intermittent fasting to improve blood sugar levels, lower diabetes and push dieters through a weight loss plateau [IF].

For example, using the 16:8 method [DAVID ZINCZENKO] you eat your meals in the 8 h between 11:00 a.m. and 7 p.m., and fast from 7 p.m. till 11.00 a.m. the next day (there are other guidelines to follow). If you already skip breakfast regularly on most days without affecting your productivity, such time windows will be perfect for you. If you are a breakfast lover, however, you may choose to have a very early dinner the night before.

Be mindful

Sometimes, in spite of your plans and preparations, your emotions can trip you up. Boredom, stress, even thirst are culprits often confused for hunger. In such times, roadblocks that you placed when the going was good can help you get back on track.

It’s a good idea to rid your home of tempting snacks, replacing them with wholesome alternatives, e.g., air popped corn instead of a bag of chips. Using smaller plates is another trick you can use to prevent overeating. Eat slowly, and if you are still hungry, drink some water then get some more food. The chances are that you will recognize cues when you are getting full and stop at that point.

Lift weights and move more

If you follow the tips I already mentioned above, you will lose weight fast. If you want to fire things up, lift weights about 2-3 times a week [LIFT]. This increased activity burns calories and builds muscle mass that gives your body a more defined appearance. The heavier the weights, the better. Bodyweight exercises like squats, sit-ups, push-ups, and lunges are a good place to start.

Cardiovascular activities that get your heart pumping are excellent for using up stored calories. Choose activities you enjoy from running, jumping rope, swimming to dancing and fast walking. Aim for a minimum of 30 minutes a day. With high-intensity interval training (HIIT), you can reduce your workout time by half as it is a super calorie burner [HIIT]. For example, using proper form, perform an exercise at high intensity for 40 minutes, rest for 20 minutes and follow the same pattern for the next exercise.

To sum up, don’t obsess over the numbers on the scale, follow your plan and know that every little step you take in the right direction counts.

Sources

[SAFE]

[CRAVE]

[INSULIN]

[IF]

[DAVID ZINCZENKO]

[LIFT]

[HIIT]