If you want to lose weight fast and keep it off, don't try extreme diets. Your best bet is to make safe and realistic lifestyle changes that can be continued long term. You should monitor your diet, exercise, and other behaviors. These types of changes will help you lose weight fast and at the same time improve your health, not damage it. You will be able to lose weight fast through the application of some tips and tricks.
Step
Part 1 of 3: Changing Your Diet
Step 1. Reduce calorie consumption
To lose weight, you must reduce the number of calories you consume each day. Reducing calorie intake is the first step to fast weight loss.
- Most health professionals recommend a daily reduction of 500–750 calories. This will reduce 0.5–1 kg of body weight every week.
- Do not consume less than 1,200 calories per day. Consumption of calories less than this is not sufficient for the nutrients needed to maintain body functions. In addition, your body will also enter hungry mode, retain the nutrients it receives, and inhibit metabolism.
- Start recording the calorie content of all the foods you eat and measuring portions. Use nutritional value labels on food packaging or an online calorie calculator such as Calorie King or MyFitnessPal for information on calories.
Step 2. Eat more fat-free protein and starch-free vegetables
When limiting the number of calories, you must choose nutritious foods that provide the nutrients your body needs.
- According to studies, a diet consisting mostly of protein and vegetables will result in faster weight loss when compared to other diet styles (such as a low-fat diet).
- Include a variety of lean proteins such as poultry, eggs, low-fat dairy, seafood, legumes, or lean beef.
- Vegetables without starch should be included in every meal and snack. Choose vegetables such as broccoli, lettuce, cauliflower, chickpeas, artichokes, eggplant, Brussels sprouts, celery, kale, Swiss chard, asparagus, or tomatoes.
- Vegetables that contain starch are also healthy, but are high in carbohydrates which should be limited if you want to lose weight fast. Which includes vegetables containing starch are carrots, peas, corn, potatoes, and sweet potatoes.
Step 3. Eat fruit and whole grains in moderation
Although healthy, these foods contain a rather high carbohydrate that can slow down weight loss.
- Eat 1 serving of fruit every day. Choose cup chopped fruit or eat a small whole fruit.
- If you choose cereal-based foods, try to choose 100% whole grains. These types of foods contain higher fiber and other important nutrients. One serving of whole grains is about 30 grams or cup.
Step 4. Limit snacks
When trying to lose weight fast, you need to strictly control your daily calorie intake. Snacks should be limited to support these efforts.
- You can still have an occasional snack. When choosing a snack, make sure it's under 150 calories.
- Include lean protein to keep you full until your next meal and eat fruit or vegetables for extra fiber, vitamins and minerals.
- Eat a snack if you have two hours to eat, or before or after a workout.
Step 5. Drink lots of water
Not only does water help the body function properly, it also supports weight loss because it keeps you full between meals.
- Most experts will recommend drinking at least 8 glasses per day. In fact, you may be advised to drink up to 13 glasses a day based on your gender and activity level.
- If you always overeat, drink two glasses of water before each meal to fill your stomach.
- People often equate thirst with hunger. If you're craving a snack but aren't really hungry, you may actually be dehydrated.
Step 6. Cook your own food
Portions and calories of food will be much easier to control if you cook it yourself.
- If you must eat out, order a healthier option. You can try lettuce with lean protein (such as salmon, chicken, or tofu) and have the sauce separate, or order grilled protein with steamed vegetables, or share a high-calorie dish with friends or family.
- You might also consider bringing your own lunch to school or work. This method also saves money.
Part 2 of 3: Suppress Hunger and Speed up Metabolism
Step 1. Add a cardio workout
Exercise can help speed weight loss by burning extra calories and speeding up metabolism.
- Aim for at least 150 minutes of aerobic exercise five to seven days per week. If you can, try to exercise 300 minutes a week to burn more calories.
- Aerobic exercise includes jogging, hiking, cycling, swimming, kickboxing, and dancing. In short, exercise that gets your heart rate pumping and sweats it out.
Step 2. Build muscle
Many women do not want to lift weights for fear of "muscle". However, gaining and toning muscle mass can actually help you lose more weight.
- The greater the muscle mass, the more calories burned at rest. This is because the increase in muscle mass is accompanied by an acceleration of metabolism.
- Try to do strength or resistance training for at least two days. You can increase it to three to four days as long as you have one rest day for each muscle group you train.
- To get a toned body without muscle, do lots of repetitions with low resistance weights. For more muscle, do a few repetitions with high resistance weights.
Step 3. Drink black coffee or green tea
You may want to try a flavored drink like coffee or tea to help suppress your appetite.
- Decaffeinated tea or coffee is also included in the daily fluid intake.
- Watch out for calorie-laden coffees like lattes and mochas, which contain nearly 400 calories each. Always opt for sugar-free drinks whenever possible.
Step 4. Chew sugar-free gum or hard candy
Usually when you are trying to lose weight fast, you will feel an increase in hunger between meals and snacks. Chewing gum or chewing hard candy can help suppress hunger.
- According to studies, chewing gum can simulate the movement of eating and convey the message to the brain that you are "full". The sensation of chewing can reduce appetite and give a feeling of fullness.
- The same principle applies to hard candy. In addition, hard candies also last longer in the mouth.
Part 3 of 3: Keeping Motivated
Step 1. Continue if weight loss stops
Most people feel that after some time, their weight loss stops. This is normal and does happen, so don't give up.
- This situation occurs when you have been actively losing weight, but for a week or so you notice no further loss.
- There are various reasons that cause this. Review your exercise patterns, food journal if you have one, and other lifestyles. If you're lazy to exercise or eat more snacks than usual, that may be stopping weight loss. However, if nothing changes, this temporary suspension is also normal.
- Once the downturn stops, make sure you stick to your plan and be patient. When your body has adjusted to the new weight, you will feel the weight begin to fall again.
Step 2. Keep a journal
Any major lifestyle changes will be difficult in the long run. A journal can help you track your progress and can also serve as a place to vent frustrations or write down encouraging progress.
Studies show that journaling can help dieters in many ways. Keeping track of food will help them to be responsible. In addition, seeing progress physically is also a motivating factor that pushes you to continue
Step 3. Find a diet buddy
Diets can make us isolated, especially if the people around us lead unhealthy lifestyles. Having a diet and exercise partner can help you stay motivated and enjoy the process.
- Ask friends or family for help to keep you accountable. Tell them about your diet, exercise, and lifestyle changes. You're probably less tempted to break the plan if people know your goals.
- Losing weight together is also a great idea. According to studies, when you exercise or diet with friends, this support group helps everyone involved be more successful in the long run.
Step 4. Get enough sleep
Adults should sleep seven to nine hours each night. Fatigue affects weight in a number of ways. For example, you're more likely to make bad decisions when you're tired (like eating pizza instead of a healthy meal), grab a carb-laden snack in the middle of the night, crave junk food, and above all, don't have the energy to exercise.
Step 5. Reduce stress
When stressed, the body releases the hormone cortisol, which tells the body to store energy (hold fat). Exercise is a great way to relieve stress, but look for other methods too.
Consider yoga, meditation, positive visualization, outdoor walks, laughing with friends, or doing something creative to reduce stress
Tips
- Always talk to your doctor before making any changes to your eating or exercise routine. Your doctor can tell you if your drop plan is safe and appropriate.
- The best way to lose weight and keep it off is gradually through a healthy and sustainable diet that can be implemented in the long term.
- Avoid extreme diets or adopt an unrealistically low calorie diet. Once you return to a normal lifestyle, the weight will increase again.
