- 1 How to lose weight fast in weeks
- 2 How to lose weight naturally
- 3 How to lose weight without exercise
- 4 How to lose weight fast with exercise
- 5 How to lose weight naturally tips
- 6 Final thoughts on how to lose weight fast
- 7 7 easy ways to lose weight fast
How to lose weight fast in weeks
Losing weight fast can be done and we’re here to show you how. Were not talking about the quick-fix diets that will leave you starving, grumpy, and constantly fighting cravings. No to lose weight fast you need a proper weight loss plan. Your weight loss plan should focus on two main things. The calories you eat through your diet and burning extra calories with weight loss exercises. These are the actionable steps you can start on and get quick results in as fast as a week.
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How to lose weight naturally
To lose weight fast in weeks, nothing can be left to chance. You need to know how much you are currently eating daily. This is why we recommend that the first step should be to calculate how many calories you’re eating. This will also determine just how much you need to cut back in order to start losing weight.
Think of it this way, you cannot go ask your boss for a pay rise when you don’t even know how much you’re making. Your basic metabolic rate tells you how many calories your body needs just to function. This calculator will also tell you how many calories you need based on your age, height, and lifestyle. Do you have a desk job that requires little to no movement or are you constantly on your feet? Based on all this information, this calculator will tell you how much you need to eat to lose weight. It’s that simple, start with knowledge of where you are and where you’re going for quick and easy weight loss.
How to lose weight without exercise
1. Create a calorie deficit
To lose weight without exercise, you need to eat less than your body needs. For example, if your total daily energy expenditure is between 2191 – 2327 calories. That’s just how much your body uses to maintain your body and for daily activities depending on your lifestyle. However, to achieve your quick weight loss you’ll need to eat less around 1811 calories.
The difference, that’s the calorie deficit you need to achieve. Eating at this rate would ensure your body starts burning stored fats to support body function. This is the magic number you need to remember, we want our body in this state of fat burning. Your job is to ensure that day in and day out your meals are below this number. To hit your target calories, you must count calories, do not eyeball or do portion control, count your macros. You can use apps such as myfitnesspal to do this every day. This will involve some disciple and willpower on your part but fast weight loss does not come easy but it can be done.
2. Change your diet
Achieving a caloric deficit is not as simple as eating less food, it’s about eating the right weight loss foods. You want to eat foods that will keep you full for longer and keep you satisfied. No need to eat less if you have to snack every couple of hours because you’re not satisfied. Here are some few weight loss tips to get you started;
1. Eat more protein, fats, and vegetables
This is one of the best ways to change your diet for maximum weight loss. Protein foods have to be one of the most important macronutrients when it comes to weight loss. Not only does it keep you full for long but it also reduces cravings which intern makes you eat less. Just by adding high protein foods to your diet, you end up reducing your daily calories by as much as 441 calories (2). Vegetables are a good way to add fiber and vitamins to your daily diet. While healthy fats such as avocados and nuts are also a good way of suppressing cravings.
2. Cut back on simple carbohydrates
Cutting down on carbs will put your weight loss into autopilot. The problem with simple carbohydrates is they are easily broken down and used up by the body and this leaves you feeling hungry just a few hours after. Simple carbs are processed foods like pasta, bread, rice. You’re never really full after you eat them. This is why low-carb diets such as the ketogenic diet are so popular for weight loss. They give quick results just by limiting carbs turning your body into constant fat-burning.
3. Intermittent fasting works
If you’re not to keen on counting your calories daily, all is not lost. There is another way to significantly reduce your daily calories and that is through intermittent fasting. Intermittent fasting is a time-based approach to eating. It focuses on when you eat rather than what you eat. Eating is restricted to only a few hours a day and the rest of the day is spent in what is known as a “fasted state”. There are various schedules you can use to fast but the most common is the 16:8 fasting.
When you’re using this schedule, you fast or abstain from eating anything other than drinking water for 16-hours and then eat only within an 8-hour window. For beginners, intermittent fasting is an easy way to lose weight naturally by reducing calories to achieve a caloric deficit
How to lose weight fast with exercise
Now that we’ve covered how to handles the calories in with diet, it’s time to handle calories out with exercise. When you’re trying to lose weight fast, you’ve got to take up some form of weight loss exercise. First, exercise is a great way to burn extra calories. Second, you feel much better as exercise has been shown to improve mood helping you deal with stress the right way. Most experts recommend that you aim for at least 150-minutes of exercise weekly. However, if your goal is to lose weight fast, you want to aim for more, at least 200-minutes every week.
1. Choose the right exercise
The good thing about exercise is that the more you weigh, the more you’ll lose as you exercise. However, when it comes to weight loss, consistency is key, you need to exercise with intention. While choosing an exercise that will challenge you and burn the most fat is crucial. It’s more important to choose something you can actually do continuously. Opt for weight loss exercises such as;
1. High-intensity interval training
These are short intense exercises that last between 10- 30mins. When it comes to weight loss, these are the best way to get the most out of your workout. According to a recent study, HIIT exercises were proven to burn more calories per minute compared to any other form of exercise (3). Moreover, if you’re short on time, this is a perfect fit for you.
Swimming is not only fun but also a great way to burn calories. Since it’s a low-impact activity, it’s great for all ages. According to Harvard Health, a person weighing 155 lb burns 372 calories with breaststroke, 372 calories treading and 409 calories with butterfly in 30-minutes time(source). So the more you weigh, the more you’ll lose when swimming
Whether done outdoors or on a stationary bike, cycling is a great way to exercise and improve your fitness. This Harvard Health research estimates that for a person weighing 155 lbs. Just 30-minutes is enough to burn about 260 calories (4).
Another easy weight loss exercise to incorporate into your workout schedule is jogging or running. Jogging requires a pace of 4-6mph while running is done at a pace faster than 6mph. Furthermore, this exercise has been shown to help reduce belly fat. Not only will you be burning body fat but also stubborn visceral fat around your tummy. According to this report, a person weighing 155 lbs will burn about 223 calories in 30-minutes and 409 calories running at 6.7mph(5).
The most convenient of all weight loss exercises.
Walking for weight loss is a great way to burn extra calories. It’s a low-impact exercise that people of all ages can do without stressing joints or using any equipment. You want to aim for at least 30-minutes for about 3- 4 days every week. When done for weight loss, be very mindful of your pace, you want it to be a little bit challenging not a leisurely stroll. According to this report by Harvard healthy, a person weighing 155 lbs will burn about 167 calories walking for 30-minutes 4.5mph(6).
Yes, you can lose weight with yoga. Not only is yoga a great way to increase flexibility but Harvard health estimates that a person weighing 155 lb can burn as much as 149 calories in 30-minutes with yoga (7). To make it effective for weight loss. You definitely want to choose vigorous yoga poses that will help you burn the most calories. Do yoga poses such as boat pose, or plank pose.
7. Weight lifting
Hate it or love it, there is no denying just how effective weight lifting is when it comes to building and strengthening muscles. When you’re weight training, you’re building muscle and muscles burn more fat. Hence the more muscle you have, the more fat you burn even at rest. But don’t start with the heaviest weights, start slow and build up. It is very easy to injure yourself with weight lifting and it’s always best to work with instructions from a qualified trainer. It is estimated that a person weighing 155 lbs will burn about 112 calories in 30-minutes while lifting weights (8).
3.Vary your exercise intensity
Vary your exercise intensity for maximum results. You want to challenge and push yourself. Don’t get stuck exercising the same way at the same pace every day. If you choose walking as your main form of exercise, vary your speed every day, not only that, vary your terrain too. If you’re not sure if you’re doing it right you can get a good fitness tracker that will determine your exercise intensity automatically.
Don’t get overly used to only one form of exercise, walk during the week, and swim during the weekends. Varying your exercise type and intensity is the best way to get the most out of your workouts.
How to lose weight naturally tips
1. Start with knowledge
An effective weight loss plan starts with knowledge and ends with knowledge. Do not assume anything. Keeping track of your diet and exercise is the perfect way to determine what works for you. Because your main objective is to lose weight fast, determine how you will measure success and after how long, 1- week, 2- weeks?
2. Water is the best weight loss drink
When you’re trying to lose weight fast, you need to cut out those liquid calories. Cut out the diet soda, fizzy drinks, and processed fruit juices. Substitute it all for water or these other low-calorie weight loss drinks. If you can’t stand drinking plain water add some lemon or apple cider vinegar. Even healthy foods such as fruit juices can affect your weight loss. In addition, while tea and coffee are safe, watch out for the sugar. If you like too much sugar, stick to just one cup daily.
Final thoughts on how to lose weight fast
To lose weight fast you can do it with exercise or without exercise. A plan without exercise should focus on maximizing diet for weight loss. Start by knowing where you’re eating, your current weight, and your daily calories. Next, determine how many calories you need to reduce, to lose weight. If you can’t stand count calories and want to lose weight naturally try intermittent fasting. Fasting will help you reduce your calories without the stress of minding calories as it cuts down your eating time.
If your plan involves exercise, you can use exercise to burn more calories. Weight loss exercises such as interval training, swimming, walking, or yoga are good for weight loss. To make your weight loss exercise effective, you need to vary your intensity. Not only that, but you also want to choose exercises that you love doing so you can do it continuously.