There are countless people that want to lose weight really fast. The problem is that it can be dangerous to lose a lot of weight in a short period of time, like 10 pounds in 7 days. This is possible but nutritionists do not recommend it.
Intense, short-term eating plans are practically crash diets. The weight that you lose will most likely come back. This is why you need to be extremely careful when your goal is to lose weight very fast.
However, there are many cases when people need to lose weight fast. If this is your situation, here are some tips to help you out. They are effective but remember the fact that none should be seen as a long-term solution or program. Use them when you need an extra boost, like when you want to wear minimalist swimwear.
Eat More Lean Proteins And Reduce Carbs
If you follow the low-carb diet for a few days you can lose some quick pounds. At the same time, the short-term decrease in how much carb you eat reduces bloating and water weight.
The people that use the low-carb diet end up seeing quick differences when weighing themselves, usually really fast after the diet started.
What is important is to drastically reduce or eliminate sugars and starchy carbs for one week. These can be replaced with vegetables that have low carbs and you can increase the intake of lean meats, fish, and eggs.
Avoid Processed Junk Foods And Eat Whole Foods
If you need to lose weight fast, you may want to consume a very simple diet, one that is mostly based on whole foods. This is because such foods are filling and you can easily end up eating fewer calories and not get hungry.
As the week passes, try to eat mostly single-ingredient, whole foods. Then, make sure that you avoid all the foods that are too processed.
Safely Reduce Calorie Intake
When you want to lose weight, it is important to reduce calorie intake. Fat can only be lost when a calorie deficit appears.
Use an online calculator like this one to see how many calories you should consume in order to lose fat. Then, use the following tips to reduce your daily calorie intake:
- Count the calories – You cannot know how much to consume to lose weight if you do not know how many calories you consume.
- Remove condiments – Eliminate all the calorie-dense condiments or sauces.
- Just eat at meals – Simply reduce snacks and do not eat anything else after your dinner.
- Eat leaner proteins – Low-fat proteins like fish and chicken are very good.
- Increase intake of veggies – Limit the added fats and starchy carbs while you increase intake of vegetables.
- Avoid drinking calories – Try to consume water, coffee, and tea instead of high-calorie drinks.
High Intensity Interval Training And Weight Lifting
When you want to burn fat fast, you need to exercise. Unless this is not possible because of a medical reason, it is the best thing you can do.
Instead of using training plans, focus on resistance training because it is very effective with maintaining strength, muscle mass, and lose weight. You can also consider full-body resistance training sessions because they help lower water weight and carb stores.
HIIT (high-intensity interval training) is oftentimes used by those that want to lose weight fast because it is very effective. Only 10 minutes can give you the same benefits (including weight loss) as regular exercising.
HIIT can be done 3 to 4 times per week. To improve results, you can add a HIIT session right after your weight training workout.
Remain Active When You Are Outside The Gym
For most people, simply burning a little more calories every day is enough to drastically increase weight loss. This is because the activity levels we have daily impact our gains. If we are sedentary, even if we go to the gym, it might not be enough.
As an example, there is a huge difference between a person that has a desk job and one that involves manual labor. The individual that does manual labor at work can easily end up spending an extra 1,000 calories in a day.
The good news is that you can make some really simple lifestyle changes to increase how many calories you burn. Think about biking when you go to work, avoiding the elevator, and standing more. You can even consider investing in a standing desk.
Consider Intermittent Fasting
Intermittent fasting can help you to reduce calorie intake because of the fact that you limit eating to a shorter time window.
Various protocols can be used, like 8-hour feeding with 16-hour fast or the more aggressive 4-huor feeding with a 20-hour fast.
Whenever you combine exercising with fasting, make sure that fasting only happens when you do not work out.
Reduce Water Retention
In so many cases, the problem is water weight, not too much weight. When you drop water weight, you can quickly appear to be lighter and leaner. Some ways to help with water retention include:
- Drink Coffee – This is effective because of caffeine, which was shown to help the body lose excess water and increase fat burned.
- Dandelion Extract – Water retention can be reduced when you take dandelion extract.
- Be Careful With Intolerances – If you are intolerant to some ingredients, like lactose or gluten, avoid them at all costs because they lead to bloating and excessive water retention.
Everything mentioned above is practically a collection of lifestyle and diet changes. They can help you to lose weight fast but you need to be careful.
Most weight loss that you will experience as you use the tips, especially during the first week, will be water weight loss. This weight can be regained and it often happens.
The most important thing to remember is that implementing such a program should never be done for the long-term. None of the ideas mentioned are sustainable, long-term weight loss solutions, except for HIIT and weight lifting, which are pretty good for a daily routine.
At the end of the day, long-term weight loss is always best achieved when you have smart healthy lifestyle habits. Your eating pattern should be sustainable and your body needs nutrients. Long-term weight loss is all about is a healthy diet and a proper workout plan.