You want to lose weight. And you want to do it fast. Is this even possible? There are a ton of ways to shed weight rapidly. However, some regimens will leave you feeling unsatisfied and hungry, making it quite challenging to stick to specific diets.
In any case, how fast you lose weight depends on your metabolism and several other factors. Not only that. Experts recommend that you lose weight gradually and not excessively fast.
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Otherwise, you’ll end up losing water, muscle, and bone, instead of fat. As Dr Angela Fitch, internal medicine associate professor at the University of Cincinnati puts it, “a pound a week is ideal for most people.”
With that said, here are 4 steps to lose weight real quick! Albeit safely and effectively:
Make a Plan
To shed fat quickly, it’s crucial to first come up with a winning weight loss plan. Start by finding out your ideal weight using a tool like BMI (Body Mass Index) calculator.
This should help you come up with specific, measurable, attainable, as well as time-bound weight loss goals. Mind you, an ideal candidate for weight loss should have:
- A BMI reading greater than 25.
- An abdominal girth measurement (waist circumference) of over 40 inches (in men) or 35 inches (in women).
- A waist to hip ratio that’s higher than 1.0 in men or 0.8 for women.
And other than coming up with a weight loss plan, it’s vital to also create a food plan before you embark on your weight loss journey.
It’s best to go for foods like whole grains, lean proteins, fruits, etc. And talking about food…
Cut Back on Carbs
“Calories in, calories out.” You’ve probably heard this aphorism before. To lose weight, you’ll need to take in lesser calories than those you burn as you go about your daily activities.
As such, cutting back on starches, carbohydrates, and sugars is arguably the most effective step to losing weight fast and safely. Studies show that cutting curbs helps to lower your hunger levels or appetite, which makes you consume significantly fewer calories without feeling hungry or overthinking about it.
The thing is, when you cut back on carbs, your body starts burning fat stored for energy. Also, cutting back on carbs lowers insulin levels, allowing the kidney to shed excess water and sodium. This reduces unnecessary water weight as well as bloating.
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Furthermore, research on obese but healthy women shows that a low-carb diet is way more effective for short-term weight loss than a low-fat diet.
Eat More Protein, Vegetables, and Healthy Fats
It’s important to note that every meal you have should feature low-carb vegetables, a protein source, as well as a healthy fats source.
Also, as a rule of thumb, eat two to three meals daily. You can add a fourth meal only if you’re starving. If anything, eating this way brings down your carb intake to 20-50 grams per day.
Here’s what you should know about the group of foods aforementioned:
Research shows that high protein diets can help reduce obsessive thoughts about food as well as cravings by about 60%. Not only that. High protein diets make you feel full and thus lower the need to snack late at night by 50%.
In one study, participants on high protein diets consumed 441 fewer calories per day. Healthy protein sources include:
- Meat: Chicken, lamb, and beef.
- Seafood and fish: Trout, shrimp, salmon.
- Plant-based proteins: Legumes, soy, and beans.
- Eggs: Whole eggs including the York.
2. Low Carb Vegetables
Low-carb vegetables come packed with all the nutrients, vitamins, minerals, and fiber you need. In fact, you can eat lots of lean-carb vegetables daily without exceeding 20-50 net carbs per day.
Vegetables low in carbs include broccoli, spinach, kale, tomatoes, Swiss chard, lettuce, cucumber, etc.
3. Healthy Fats
Interestingly, some fats are quite beneficial to the body. Researchers note that polyunsaturated fats and monounsaturated fats are beneficial fats since they can help lower your cholesterol, blood pressure, risk of stroke, or heart disease, as well as, improve your overall health.
Sources of healthy fats include olive oil, butter, avocado oil, and coconut oil.
While you can lose weight quickly using only the above three steps, lifting weights at least thrice a week will accelerate the process even more.
In any case, lifting weights helps to burn lots of calories while ensuring your metabolism doesn’t slow down, which is one of the side effects of shedding weight.
New to the gym? Don’t worry. Just find a trainer to motivate and help you. And if you feel like lifting weights isn’t an ideal option for you, consider cardio exercises like jogging, walking, cycling, running, or swimming.
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Studies show that both cardio exercises and weight lifting can help you shed weight quickly.
Most people who follow the above regimen to losing weight fast shed about 2.3-4.5 kg (5- 10 pounds). Even so, how quickly you can lose weight ultimately comes down to your specific body characteristics. Though you may shed weight quicker if it’s your first time dieting.
Bottom line? You’ll need all the help and motivation you can get throughout your fitness journey. There’s no better place to get these than from the real experts.