- 1 What is the best way to lose weight?
- 2 How does weight loss occur?
- 3 How fast will you lose weight?
- 4 Best ways to lose weight
- 5 Best weight loss exercises you can use
- 6 Tips you can use to speed up weight loss
- 7 Final thoughts on the best way to lose weight fast
- 8 6 best ways you can use to lose weight fast
What is the best way to lose weight?
We all know that losing weight can be a struggle.
Especially if you’re not working with the right weight loss strategy. While there is no one size fits all approach to weight loss. Most of the best weight-loss strategies involve;
- Cutting carbs
- Cutting calories
- Intermittent fasting
In this article, we are going to cover why these strategies work for quick weight loss and are considered the best for quick weight loss. But first, before we get started we need to understand just how weight loss occurs.
How does weight loss occur?
Weight loss occurs when you eat less than your body needs.
All the food you eat is used as energy for your body. Hence the term “calories”. Calories are a measure of how much energy any food you eat will give your body.
Even though calories have often had a negative connotation, it’s important to understand the role they play in weight loss. So for weight loss to occur you have to eat fewer calories than your body needs
This will allow your body to burn stored fats for energy and hence resulting in weight loss.
So while it is recommended that an adult woman eat 2000 calories to maintain her weight. To lose weight she’d have to eat 1500 calories.
To gain weight, she’d have to eat 2500 calories, more calories than her body needs
How fast will you lose weight?
If you eat less than your body needs, you will lose weight. But just how fast should you expect to lose weight?
According to the center for disease control and prevention, you want to aim to lose at least 1- 2 pounds per week. But this number might vary for many people.
Factors such as age, starting weight and diet will determine just how much more you will lose weekly.
However, the goal is not to lose too much weight too fast but sustainably lose weight.
Best ways to lose weight
So now that you know what to expect, here are the best ways you can use to lose weight fast;
1. Intermittent fasting
Intermittent fasting is not a diet but rather an eating plan that alternates between periods of fasting and eating.
This eating pattern has been made popular by celebrities such as Jennifer Aniston who attributes her good physique due to this popular trend.
What makes intermittent fasting good for weight loss is that it makes you eat less than what you’re normally used to. Besides, there are different ways to incorporate intermittent fasting into your lifestyle.
You can choose to try ;
- 16:8 fasting diet
- 5:2 approach
- Warrior diet
- Alternate day fasting
- Meal skipping
The most popular and often recommended approach to intermittent fasting is the 16:8 fasting approach. On this fasting diet, you fast for 16-hours every day and only eat within the remaining 8-hours.
This fasting approach is as simple as missing either breakfast or dinner.
What makes these different types of intermittent fasting work is that you’re eating fewer calories every day or every week. This allows your body to start burning stored fat for energy.
The best intermittent fasting schedule to get started with is the one that you can easily add to your lifestyle and stick too. To get started read more on different intermittent fasting schedules and choose what works best for you.
2. Cutting carbs
Carbs, carbs, carbs, they taste great but are not so great when you want to fit into your favorite jeans. But what exactly is wrong with eating carbs?
When it comes to weight loss, the goal is to help your body burn some of that stored fat. However, when you eat a carbohydrate-rich meal, it raises your blood sugar levels and your body responds in two ways.
First, it works to burn off this extra glucose by using as much as it can.
Second, it prevents the release of stored fats while at the same time creating new fat stores for anything that has not been burned off. The results, you end up gaining weight.
This is why cutting or limiting carbs is often one of the most recommended weight loss tips. It is also for this reason that low-carb diets such as ketogenic diet have proven to be one of the best weight-loss diets
The ketogenic diet drastically limits your carbs forcing your body to into ketosis.
ketosis is a metabolic state in which your body burns fat for energy rather than glucose. When you’re trying to lose weight fast, this magical fat-burning state is what you want to achieve.
There are several ways to cut carbs such as;
Limit carbs to 100- 150g daily
This is a perfect start for beginners who are not so sure they can handle cutting carbs entirely. It gives enough room for you to enjoy some potatoes and other starchy foods
However, do not stick by this limit for too long as it’s meant for weight loss but rather to help you maintain your weight.
Limit carbs to 50 – 100g daily
This middle zone is a perfect way to start weight loss. You still have enough room to eat all your favorite starchy vegetables and fruits but not so much
However, this zone is intended for those who want to lose weight slowly over a long period.
Limit carbs to under 50g daily
Discipline and determination are what you’ll need when you limit your carbs at this stage. Your carbs options are very limited at this stage.
Even though this will require some discipline on your part, this is one of the best ways to lose weight fast.
3. Cutting Calories
Despite what you’ve had, cutting calories is one of the best ways to lose weight fast if you’re up for the challenge.
Think about it, cutting calories is almost like having all the answers to your exam. You want to lose weight and you need to eat a certain amount of calories.
When you’re counting calories, you’re able to determine just how much you should eat daily to lose weight.
To get started you need to determine just how many calories you should be eating. Factors such as level of activity, current weight, and age are all taken into considerations.
This strategy is great for someone who loves numbers and doesn’t mind writing down everything they eat. It can get pretty tiresome once you get started.
Best weight loss exercises you can use
The good thing about exercising for weight loss is that the more you weigh, the more you’ll lose once you get started. Exercise is not just good to burn off extra calories but also a good way to relieve stress.
You want to incorporate these weight loss exercises into your daily routine for the best results.
When it comes to the best fat-burning exercises, nothing beats cardio exercises.
Cardio includes exercises that require you to control your breathing as they elevate your heart rate. You will find yourself breathing faster with most cardio exercises.
They will also help you burn fat fast to speed up weight loss.
According to a recent study on best cardio exercises, somebody weighing 154-lbs will burn 295 calories running at 5mp, 295calories cycling at 10mph, 255calories swimming, 240calories doing aerobics, and 230calories walking at 4.5mph.
This means best cardio exercises include running, swimming, cycling, walking or aerobics.
High-intensity interval training.
This is an exercising strategy in which you alternate between intense exercise and a slow-down recovery period. This is one of the best ways to do your cardio exercises.
What’s more, you don’t even need a lot of time as most HIIT exercises require 10- 45 minutes for maximum benefits.
The benefits were proven in this research article where it showed that HIIT exercises burned 25- 30% more calories compared to any other weight loss exercises.
You can easily incorporate HIIT into any form of cardio exercise.
For example, if you prefer running, a HIIT session will involve 45-seconds where you run as fast as possible then slow-down to a light jog for 20-seconds.
This is considered one round
You want to do as rounds as possible in your 30-minute workout for maximum benefits. Keep your rest periods shorter to improve endurance
While cardio exercises are a great way to burn fat fast, weight training exercises will help you build and preserve muscle. You see once you start losing weight, you will also start to lose muscle.
By weight training, you’re working to build muscle that would otherwise be lost. Not to forget the more muscle you have the better your metabolism hence you’re able to burn fat even at rest.
Consider exercising different muscle groups when working out for maximum benefits.
Your weekly workout routine should involve both cardio and weight training exercises one burns fast while the other preserves your muscles.
Mix them up so that you’re not overworking any particular muscle group.
Also, when it comes to weight loss exercises, vary your exercises as much as possible. Now that you know which exercises are best, how much should you exercise?
Well, according to the American college of sports medicine, you want to aim for at least 150- 250minutes of weekly exercise for weight loss.
Tips you can use to speed up weight loss
Just by using these weight-loss strategies, you should be able to lose weight fast. However, here are some weight loss tips you can also use to make the process easier and fun.
1. Combine weight loss strategies for best results
The best part about these weight loss strategies is that you can combine more than one for the best results. Plans such as intermittent fasting are perhaps one of the easiest to incorporate.
Whether you’re cutting carbs or trying to cut carbs, you can still do intermittent fasting.
In addition, incorporate weight loss exercises into your daily lifestyle will put you ahead of the curve.
However, the goal here is not to try everything, try to combine not more than two strategies at the same time. Start by incorporating intermittent fasting and see how you feel.
If it gets too difficult, stick to just one thing.
2. Include protein foods in all your meals
This is exactly what you want when you’re trying to lose weight.
No matter what weight loss strategy you decide to use, make sure that all your meals have some sort of protein in them. Starting with breakfast if you do eat breakfast.
3. Eat more fiber foods
Even though fiber foods are often ignored. They should be part of your daily diet when you’re trying to lose weight. Fiber foods form a gel-like substance in your stomach that slows down the digestion of food.
Yes, this is why eating beans or chickpeas leave you full for hours.
However, if you’re trying to cut carbs, you might not be able to eat fiber foods as they tend to be very high in carbs.
4. Stick with whole foods
When you’re trying to lose weight, the goal is to eat less by any means possible. The best way to do this is by choosing nutrient-dense whole foods.
Whole foods are minimally processed and that means they will keep you full for longer.
Choose whole-grain options of your favorites bread or pasts. Also consider whole cereals such as oats, quinoa, and buckwheat. These are some of the best foods you can eat.
5. Use smaller plates
Yes, you’ve probably heard it before, if you serve on a smaller plate you tend to eat less and the reverse is also true.
This simple mind trick might be all that you need to lose weight.
This is especially if you struggle with food portions, just switch from serving from large plates and stick to smaller plates or bowls. What’s more, you’ll still feel just as satisfied.
6. Choose healthy snacks
Losing weight shouldn’t mean starving yourself. This is why you should always have some sort of healthy snack on hand. Consider healthy snacks such as peanuts, cottage cheese, and fresh fruits.
These will keep you full in between meals.
Healthy snacks can also help you stick to your weight loss plan and also avoid overeating at mealtimes.
7. Practise portion control
Just because it’s healthy doesn’t mean it doesn’t have calories.
It’s important to practice portion control even with healthy foods and snacks. Because you’re trying to lose weight, the goal is to eat less than you normally would.
Even if you practice intermittent fasting, don’t overeating during your eating hours simply because you will fast later on.
8. Keep a food diary when getting started.
Before getting started with any of these weight-loss strategies, keep a food diary for 1-week and note down everything that you eat. This will help you realize just what you can cut out or improve once you get started.
Most of us tend to overestimate just how healthy our diets can be. We tend to forget the energy drinks, cupcake snacks or numerous sweets we had in between meals.
Not to forget the diet sodas and fruit juices.
Keeping a food diary before getting started will give you a good picture of just what needs to change for you to lose weight
Final thoughts on the best way to lose weight fast
The best ways to lose weight fast are strategies that will allow you to eat fewer calories everyday for weight loss.
These strategies involve any method that will allow you to cut carbs, cut calories or intermittent fasting. These are the best weight-loss strategies you can use to eat less and achieve quick weight loss.
Add in some daily weight loss exercises and combine these strategies to speed up weight loss.
You can also use weight loss tips such as portion control, eating healthy snacks, using smaller plates to help you speed up the process of losing weight.
6 best ways you can use to lose weight fast