It seems that everybody’s looking for fast weight loss tips these days.
The reality is that there really is no substitute for diet and exercise. However, there are some things you can do to help shed those extra pounds faster without endangering your health.
While this is the case, healthy weight loss should be gradual, with medical authorities stating that dropping around 1 to 2 pounds per week is ideal.
An exception to this is if your doctor has told you that you need to lose weight rapidly for the sake of your health or to have surgery. In such a case, you should follow your medical practitioner’s diet.
The tips below are for people who are looking for a way to maximize their weight loss. They will help expedite what can often be a grueling process.
How Quickly Will I Lose Weight?
Weight loss varies from person to person. People who have a lot of weight to lose or are new to dieting tend to lose weight faster.
Other factors that influence weight loss speed include your gender and whether or not you increase your activity level.
In the first week, you will probably lose more water weight than fat. This could be as much as 5 to 6 pounds, or even more. After this, you will likely lose weight consistently but at a slower rate.
Fast Weight Loss Tips that Work
There are numerous things that one can do to lose one’s excess weight. We will look at some of these below.
Moderate your portion size
One of the best fast weight loss tips I can give you relates to portion control. Portion control is an oft-forgotten weight loss management technique, and even small changes can make a big difference. If you do nothing more than eat less, you will lose weight.
Most would-be weight losers are aware they should control the size of their meals, but portion control also applies to snacking. It’s here where dieters can make some of their biggest mistakes.
Snack choice is as critical for fast weight loss as slow weight loss. Avoid sugary-laden and salty snacks, and opt for things like nuts, fruits, or sliced vegetables. Choose nutritious foods that are filling and low in calories.
When most people snack, they do so right out of the package, which prevents them from keeping an accurate eye on the portion size. For wiser snacking and to help shed those extra pounds faster, it’s a good idea to put your snack into a bowl or on a plate before you start eating it.
Full-fat Greek yogurt with mixed berries is an excellent diet snack, providing you stick to the right portion size. If you eat it straight from the tub, you will probably overeat. A 3.5 oz of plain, full-fat Greek yogurt with 1/2 cup of mixed berries contains fewer than 150 calories.
Nuts are another great choice. Just be sure to allocate yourself a 1-oz serving. As a guide, 1 oz of peanuts is equivalent to around 35 peanuts, 23 almonds, or 18 cashews. Alternatively, you can have 15 pecans, 14 walnuts, 12 macadamias, 12 hazelnuts, or 12 Brazil nuts. If preferred, you can mix them, but be sure to stick to the correct serving size.
Eat protein, vegetables, and healthy oils daily
Protein requirements vary from person to person, with the average male needing approximately 56–91 grams daily and the average female, 46 grams to 75 grams.
Good protein sources include lean meats, such as chicken, turkey, lamb, pork, and beef. White fish, salmon, trout, and shrimp, are also ideal. Eggs (including the yolk), legumes, beans, quinoa, tofu, and tempeh are other diet-friendly options.
Fill up on veggies. They are nutritious and very low in calories, so you can eat a lot of them.
Low-calorie vegetable options include broccoli, cauliflower, cabbage, swiss chard, spinach, and kale. Other great options are Brussel sprouts, lettuce, cucumber, and tomatoes.
Include healthy fats such as olive and avocado oils. These contain less saturated fat than butter and coconut oil.
Limit your consumption of refined carbs and eat more whole grains
Refined carbs – sugars and starches – are low in nutritional value and high in calories. Additionally, a diet that is high in “empty” carbs elevates insulin levels. Elevated insulin levels impede the body’s ability to burn fat. Replacing refined carbs with nutrient-rich carbs and whole grains – a complex carb – will help you achieve faster weight loss.
This eating plan works well for dieters because low-carb eating burns stored fat as an energy source. It’s also proven to reduce appetite in the general population, with a 2020 study finding it particularly effective for seniors struggling to lose weight.
Besides being healthy, whole grains’ high fiber content digests slowly, so you will feel full for longer after eating them. A diet high in whole grains has also proven to lower body mass index (BMI). Some excellent sources to include regularly are oats, whole wheat, quinoa, rye, bran, and barley.
Another benefit this type of food plan offers is that if you stick mainly to eating protein, healthy oils, low carb vegetables, and whole grains, and moderate your portion size, you shouldn’t have to count calories.
Additionally, low-carb diets can regulate blood pressure and decrease blood sugar levels. It can also lower triglycerides and LD (bad) cholesterol.
However, something to keep in mind is that extreme carbohydrate restriction is not easily sustainable for an extended period. And, there have been few studies into their long-term effects. At the very least, they are likely to lead to nutritional deficiencies.
Drink more water
When we are thirsty, our brain sends a very similar signal to the one it sends when we are hungry. Rather than reach for a snack when you feel hunger pangs between meals, reach for a glass of H20. Drink it, then wait for ten minutes to see if you are still hungry. Often, the water will satisfy you and tide you over until your next meal. If it doesn’t, drink another glass of water.
Water is calorie-free. It is hydrating, good for the skin, and it helps to flush out toxins. It can also prevent constipation.
People who drink a glass of water thirty minutes before their mealtimes usually find that they are satisfied eating less, so they lose weight faster.
If you find it hard to drink plain water, try chilling it and adding some lime or lemon slices. These fruits are refreshing, contain negligible calories, and the addition can make it easier to swallow.
Cut your salt intake
While it is calorie-free, a diet that is high in salt can cause fluid retention and bloat. And it’s not just the belly but the entire body that’s affected.
You will feel the positive effect of reducing your salt intake almost immediately. Along with feeling better, your clothing will likely be looser.
The American Heart Association (AMA) recommends limiting our salt intake to no more than 2,300mg per day, with most people needing no more than 1,500mg.
This may sound like a lot, but if you regularly consume processed foods, canned soups, veggies, bottled sauces, and almost any packaged meals, you are almost certainly taking in far more than you should.
Include sufficient electrolytes
Along with cutting back on salt, taking in more electrolytes will help to flush out excess fluid. And you don’t have to buy energy drinks to do this.
Good electrolyte sources include calcium, potassium, and magnesium. It’s quite easy to get enough calcium and potassium from food, but not many foods contain plentiful amounts of magnesium.
Calcium-rich foods include yogurt, broccoli, cabbage, Brussel sprouts, turnip greens, and kale. Other valuable sources include canned fish with bones such as salmon, mackerel, and sardines.
Potassium-containing foods include bananas, watermelon, strawberries, apricots, dates, cantaloupe, and prunes. Other great sources are tomatoes, spinach, peas, beans, salmon, and turkey.
Foods containing magnesium include nuts such as Brazil, cashews, and almonds. Pumpkin seeds, black beans, white beans, spinach, and Swiss chard also provide electrolytes, as do whole wheat flour, quinoa, and barley.
Taking dandelion extract or having a daily coffee can also prevent excess water retention. Try not to sugar your coffee, and if you add milk, factor in the calories.
Be aware that food intolerances can cause fluid retention and bloating, so if you are gluten or lactose-intolerant, avoid foods containing these.
Slow down eating
In today’s hectic world, many people eat too fast. This is because often, people who are trying to lose weight essentially starve themselves. When they eat, they are extremely hungry and scoff their meals as fast as they can.
Eating too quickly will overload an empty stomach and upset digestion. This makes healthy weight loss nearly impossible to accomplish. Additionally, eating this way means our brain doesn’t have time to recognize that we are full. This can lead to going back for a second serving.
To slow down while eating, chew each mouthful thoroughly and put your knife and fork or spoon down between bites.
Dining with your partner or a friend or friends can also help to slow down eating. Along with not wanting to look greedy and stuff food in, we usually engage in conversation when dining in others’ company. This automatically slows the pace at which we eat. As well as assisting with weight loss, dining with others is also good for one’s social life.
The more physically active you are, the faster you will lose weight.
Start with something as simple as a leisurely 10 or 15-minute walk if you haven’t exercised before. Add an extra five minutes each week, and increase your pace.
Think of ways to fit in extra exercise wherever and whenever you can. For example, take the stairs rather than the lift. Instead of meeting your friend for coffee and a cake, arrange to work out together. Take your furry friend for a longer walk than usual or an extra walk, and you will both reap the benefits.
If the pandemic is stopping you from going out, or you prefer to work out at home, I highly recommend Figure 8 Fitness, which is an at-home workout done to Latin music.
The pace is intense, but everything is explained and demonstrated so that even non-dancers like me can pick it up. It offers excellent cardio benefits, and it tones the entire body, with a particular emphasis on the abs and waist.
Click on the previous link to read a review, or click here to read reviews of other popular fitness DVDs.
Fast Weight Loss Tips Summary
The weight loss battle can be a tough one, and to do it with speed is even more challenging.
Following the above fast weight loss tips will help you reach this goal sooner rather than later. In a nutshell, this involves moderating your portion size, making healthier food choices, drinking more water, reducing your salt consumption, eating slower, and being more physically active. Do this consistently, and you will soon be fitting into a smaller clothing size.
Check out these 5 Cardio Fitness Tips to Speed up Fat Loss!