Do you want to learn how to lose weight quickly? Then this post is for you. There are many ways to lose a lot of weight fast and you will see them below.
Start with intermittent fasting
Some people thrive on intermittent fasting, which means significantly cutting calories – or completely fasting – for a portion of the day or week, and then eating normally for the rest.
Intermittent fasting, if done for three straight days can help you lose weight in 3 days fast.
The benefits of intermittent fasting is that during the fast period the body will run out of carbohydrates to run on, and so start to take energy from the body’s fat stores, thus starting to burn that belly fat once and for all.
Focus on plant diet
A 20-year study of more than 100,000 people, published in the American Journal of Clinical Nutrition, researchers found those who ate more whole grains instead of refined grains, incorporated more fruits and veggies than sweets, and preferred tea and coffee to sweetened drinks and juices, gained less weight long-term.
In another (small-ish) study of more than 1,000 people, published in the Journal of General Internal Medicine, researchers found those following vegetarian and vegan diets, rich in whole grains, fruits, produce, nuts, and legumes, lost more weight than dieters on other plans—even the low-carb Atkins diet—over the same time span.
Because fiber (like protein and fat) slows the digestion process and optimizes fullness and nutrient intake at mealtime, a plant-based diet can help you feel satiated longer after eating, says Romano.
Cut back on carbs
The most important part is to cut back on sugars and starches, or carbohydrates.
When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories.
Instead of burning carbs for energy, your body now starts burning stored fat for energy.
Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water.
According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way.
This weight loss includes both body fat and water weight.
Control Your Environments
Another simple strategy to help cut calories is to control your environment — everything from stocking your kitchen with lots of healthy options to choosing the right restaurants.
That means avoiding the temptation by staying away from all-you-can-eat restaurants.
And when it comes to parties, “eat a healthy snack before so you won’t be starving, and be selective when you fill your plate at the buffet,” suggests Ward.
Before going back for more food, wait at least 15 minutes and have a big glass of water.
Normally, you are supposed to eat for at least 20 minutes.
Don’t gobble up your meals even though you might be hungry.
It takes about 20 minutes for your stomach to let your brain know that you are no longer hungry after your first spoon.
So eating for 20 minutes or more will trick your brain into thinking you are full even though you might not be.
That way you are guaranteed to lose weight quickly.
Drink water before meals
One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months (20 Trusted Source).
Get good quality sleep
Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain.
Don’t skip meals
Unless you are doing the intermittent fasting to lose weight, don’t skip meals.
This is because your body will think there’s scarcity and will hoard the food it already has in your system. This decreases your metabolism and stores the food in your system which it then converts to fat.
Eating at regular intervals during the day optimizes your blood sugar control, meaning you avoid the spike and crash that comes with eating a big meal on an empty stomach, says Romano.
When you avoid eating when you’re hungry, you’re welcoming hunger pains, food cravings and drowsiness—all of which can lead to snacking on foods high in fat and sugar.
Drink more water
Drinking more water – especially before a meal – can help us to feel fuller, thereby helping us to stop eating sooner and consume fewer calories than we otherwise would have.
What’s more, few of us consider what we drink when we total up our daily calorie count and so potentially hundreds of extra calories can sneak into our bodies.
Replacing fruit juices, fizzy drinks and even tea and coffee with water means we can save up our calorie allowance for the good stuff: the food that fills us up.
Top tip: keep a reusable water bottle with you at all times and restrict what else you drink.
This can feel like a hard habit to break at first, but is surprisingly easy to maintain once you have a zero calorie drink to hand 24/7.
Drink less alcohol
Secondly, drinking alcohol increases our appetite, so we’re more likely to eat more than usual – and more of the bad stuff – when we’ve been drinking.
We all know how we feel after a night of heavy drinking. Ready for a session and the gym and a day eating fruit, veg and simple carbohydrates?
We didn’t think so.
Drinking alcohol not only means we take in more calories at the time, but can affect our ability to function well and make healthy choices the next day.
Even if you’re eating healthily and are reasonably active in your daily life, it’s unlikely you’ll be able to lose weight quickly without additional exercise, whether that’s running, gym, crossfit, team sports, cycling or any of the other myriad activities available.
What’s more, working out will make you look and feel better and in our view, once you start looking and feeling better, it gets a lot easier to find the will power needed to improve your diet.
When it comes to choosing what type of exercise you do, the most important thing is that it’s something you enjoy and will stick to. Don’t force yourself to run if chances are you’ll be walking ten minutes in.
These simple tips will help you lose weight quickly if you apply them diligently to your life.