Not everyone can be patient in the long term when they are trying to lose weight. Most dieters want to get quick results. Every time you weigh yourself, you always hope that you lose weight or that your clothes fit your body. Some diet or weight loss products claim to be able to lose weight easily and quickly. However, the product may contain unsafe drugs or promote an unsafe diet that can be harmful to health. Instead, make some changes to your diet, exercise routine, and lifestyle to help speed up weight loss safely and naturally so you can reach your goals faster.
Step
Part 1 of 3: Accelerate Weight Loss with Exercise
Step 1. Combine strength training with aerobic exercise
You can lose weight faster by combining various exercises. Cardio and strength training can burn different amounts of calories. Remember that you have to burn fat and build muscle if you want to lose weight.
- Aerobic exercise is primarily used to burn calories quickly and increase heart rate. Some types of aerobic exercise include: walking, running, cycling, and swimming.
- Strength training helps increase metabolism because when muscles contract, they burn a greater amount of energy than when they are at rest. In addition, strength training also helps increase muscle mass so that the metabolism becomes faster. The greater the muscle mass, the more calories you can burn, even when you are resting.
- Some types of strength training include: lifting weights, yoga, or pilates.
Step 2. Include interval training
Exercises performed at high and moderate intensity levels can significantly increase metabolism.
- Aerobic exercise requires you to use more oxygen when you train, which encourages your metabolism to work very efficiently, even after you've finished your workout (up to 24 hours later).
- Interval training involves short, very high-intensity exercises combined with short, moderate-intensity exercises. This exercise is performed in a shorter time than a steady cardio workout.
Step 3. Increase lifestyle activities
Another easy way to burn more calories throughout the day is to increase your daily lifestyle activities. Daily activities are routine things you do every day, such as walking to and from your vehicle or cleaning your yard.
- Increasing lifestyle activity is a quick and easy way to increase the total calories you burn each day. Check your daily activities and look for activities that you can increase the intensity of.
- The activities you do throughout the day can be just as important as your planned workout, as they add up to your overall calorie burn.
- There are a few things you can try: parking farther away, walking to your destination if it's safe and possible, taking your pet for a walk, or using the stairs instead of the elevator more often.
Step 4. Change up your workout regularly
Over time, your body will adapt to your workout routine, whether you're running at the same pace or lifting the same weight in every training session. Over time, this makes your workout less effective. The new exercise routine will continue to work the different muscles so that your metabolic rate will remain high as long as you are trying to lose weight.
- You can also do several different types of activities in one training session. For example, you could train on a treadmill for 20 minutes and then do aerobic exercise in the water for 45 minutes.
- You don't have to do several different types of exercise every day. However, over the course of a few weeks, it's important to mix up your workout routine.
- Alternating exercise is not only useful for losing weight, but it can also keep you from getting bored with your workout routine. You will most likely give up when you are tired of practicing.
Part 2 of 3: Accelerate Weight Loss with Food
Step 1. Eat more protein
Foods that contain lots of protein can help support and accelerate weight loss. Some studies show that this type of diet or eating pattern can also help accelerate weight loss naturally. If you want to lose weight (which is actually losing fat, not muscle), you have to maintain muscle by consuming adequate amounts of protein.
- You can feel full for a longer time by eating lean protein with each meal because protein takes longer to digest than fat or carbohydrates. That way, you will consume fewer calories throughout the day. Good sources of lean protein include seafood, dairy products, nuts, eggs, tofu, and lean beef.
- Protein also serves to increase thermogenesis (the number of calories burned by the body when digesting food). A high-protein diet can burn more calories naturally.
Step 2. Make half of your diet consisting of vegetables or fruits
Vegetables and fruits, which are high in fiber and water, are low in calories and keep you feeling full longer. These foods also contain many of the nutrients needed for a healthy and balanced diet.
- Include a variety of vegetables and fruits each week. Including a variety of foods will help you get enough nutrients from your diet.
- Aim to eat two to three servings of fruit each day (approximately 1/2 cup or 1 small fruit equals one serving), and 4 to 6 servings of vegetables daily (1 cup or 2 cups of green leafy equivalents) with one portion).
Step 3. Limit consumption of foods from the grain group
Some foods such as rice, bread, and pasta are high in carbohydrates. While these foods can be part of a healthy and balanced diet, some studies show that weight loss can occur quickly if you reduce your total intake of these food groups.
- One serving of whole grains is 28 grams or 1/2 cup. Make your total grain intake between one and two servings a day.
- If you decide to eat a grain-based diet, try to choose 100% whole grains because they contain more fiber and other nutrients.
- The body needs carbohydrates in order to function and operate normally. Try to eat carbohydrates from other food sources such as low-fat milk, fruits, and starchy vegetables. These foods, in addition to containing carbohydrates, also provide a variety of other nutrients such as vitamins, proteins, and minerals.
Step 4. Make protein, vegetables, and fruits the largest part of your diet
By focusing on these food groups, you can lose weight more quickly.
- This diet can help increase the body's metabolism and increase the number of calories burned because the body has to digest these foods.
- Some examples of foods and snacks include: Greek yogurt with fruit and nuts; spinach salad with grilled chicken, berries, and raw vegetables; tofu with stir-fried vegetables; beef and chile beans with vegetables; or two ham and cheese rolls with baby carrots.
Step 5. Don't take products or dietary supplements that claim to increase metabolism
Many weight loss products promise to lose weight quickly or in large amounts in a short period of time. Usually, this is just a promotion and the product will not increase your metabolism or make you lose weight fast.
- Avoid supplements that promise weight loss that looks "absurd".
- Claims such as "lose 4 pounds in a week" or that you don't need to change your lifestyle are usually not effective for weight loss.
Part 3 of 3: Maintaining the Lost Weight
Step 1. Track your weight
Weighing regularly when you are trying to lose weight can help you stay off track and maintain your weight in the long term.
- Weigh yourself about once or twice a week. This can help you to know the latest developments from the ups and downs of weight from time to time.
- Try to weigh yourself at the same time and day using the same clothes (or without wearing clothes). This can help you to control the normal ups and downs of weight.
Step 2. Consult a doctor
It is important to consult with your doctor before starting any weight loss program or changing your diet or exercise routine. Your doctor will tell you whether your goals are suitable and safe for you or not.
- You can also ask your doctor to refer you to a dietitian in your area. This nutritionist can provide guidance and food plans to lose weight naturally.
- If you're not losing weight or you're having trouble losing weight, tell your doctor. This is rare, but certain health conditions can make it difficult for you to lose weight and should seek medical attention.
Step 3. Get seven to nine hours of sleep a night
Sleeping well for the recommended amount of time is important for overall health. A number of studies have shown that lack of sleep makes the metabolism not run smoothly and causes weight gain or difficulty losing weight.
- Take into account when you usually wake up and determine the best time to go to bed at night so you can sleep within seven to nine hours.
- Also, turn off all lights and devices that emit sound and light so you can get a good night's sleep. This can make you sleep faster and more soundly.
Step 4. Create a support group
Some research shows that support groups can help you lose weight and maintain the weight you have achieved in the long term. If you're trying to lose weight, it's a good idea to seek out a support group.
- Support groups that are easy to form are those with family, friends, or coworkers. If you don't mind, discuss your weight loss goals with them.
- You can also find online support groups and forums with people who are also trying to lose weight. This might be a great place to not only get support, but you'll get ideas about recipes or other lifestyle changes that can help you lose weight.
