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9 Tips You Should Really Do When You Want To Lose Weight Fast

9 Tips You Should Really Do When You Want To Lose Weight Fast

Weight loss is a touchy subject for most people. Speaking as a person who’s had to deal with weight issues, I can tell you right now that it’s both a fairly straightforward affair and incredibly difficult to pull off, let alone pull off in a healthy and efficient manner. I’ve gone from being a skinny teen – going from 130 pounds on my first day at high school to 140 pounds by the end of it – to shooting all the way up to 205 pounds in my third year of college, after I’ve quit smoking and started spending more time at homes with books, all the way back down to a relatively lean 165 pounds, packing on a bit more muscle.

It’s been one hell of a journey, and I still need a lot more work to reach my initial goal of settling at a lean and muscular 170. I’m telling you all this because I want you to know that I understand just how different weight loss goals can be for people, and that some require drastic measures to achieve. Right now I’m all about taking things slowly, but back when I shot past 200 pounds, I knew I needed to jump start the whole process and get some serious results within 3-4 months.

With a lot of sacrifices and a strict regime I managed to lose 13 pounds in little over a month (some of it being water weight), and then I slowed things down a bit and shed the other 22 pounds of extra flab (and a bit of muscle I must admit) in about 6 months. Those fast results at the beginning really help keep you motivated, but there are a lot of things to consider if you want to pull it of effectively.

1. Forget about rewards and cheating, your reward is getting fit

If you are going to take the plunge and start a training regime that allows you to lose weight fast, you are going to need to develop the right mindset. Losing a solid 10-15 pounds of fat over the course of 4-6 months can be done at a slow and steady pace, with enough wiggle room to make you feel comfortable. However, if you want to get the same results in 6 weeks, you need to be prepared to make huge sacrifices and be fairly uncomfortable for a while.

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You mustn’t reward yourself with a big bowl of ice cream after a week of successful dieting, or make Sundays your fast food days because eat will slow down your progress. Think about what you will achieve if you stick to the program rigorously, and let that sexy reflection in the mirror be your reward and motivation.

2. Don’t set arbitrary limitations, just count your calories and protein intake

Diet meals

    While simple little lifestyle changes can be enough to put you in a 300-400 calorie deficit every day, it will take forever to lose a significant amount of weight this way. Switching to diet soda, replacing one daily junk food meal with a big salad, not eating past 7pm, walking an hour a day and doing 10 minutes of jumping jacks in the morning are all great strategies for someone who has trouble with those stubborn last 10 pounds of fat, but for fast results you need a huge deficit.

    You’ll need a deficit of over 25% of your total maintenance level calories for rapid results, and this means being careful about counting everything. By simply using smaller plates and cutting your serving size by about a third, you can guesstimate, but it’s best to tack calories a bit more precisely. You want to make sure that a large portion of these calories come in the form of protein, in order to avoid losing large amounts of muscle mass along with the fat. You need at least 1.6g of protein per kg of body weight, but preferably closer to 2g per kg, or around 1g per pound, when on a severely restrictive diet.

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    3. Take care of your gut

    Our gut flora features a huge number of bacteria, and most of them are actually useful. They help us digest food and keep our stomachs healthy, but there are also other types of bacteria that can have a negative effect on our health. The balance of these bacteria can also determine whether we have a hard time losing weight or not. It is important to make sure that your diet not only consists of nutritious food, but that you are also taking in a good amount of healthy probiotics with your meals. With your gut working like a well-oiled machine you will be able to lose weight a bit more quickly – you won’t burn twice as many calories, but you will definitely notice an improvement over the course of several weeks.

    4. Train for maximal strength, but don’t overdo it

    You absolutely have to do strength training, preferably using heavy barbell and dumbbell exercises. If your don’t have access to a gym, do bodyweight exercises and slap on a heavy backpack to add resistance or do more challenging variations as you get stronger. The goal is to tell your body, in no uncertain terms, that you need all those muscles on a regular basis, so that it burns mostly fat. The idea of doing high reps to “get cut” or “tone” the muscles, e.g. 15-25 repetitions per set, is a huge fallacy – the muscles can either grow or get smaller, and the amount of fat they are buried under determines how well you can actually see the muscles.

    However, you should only do enough work to stimulate the muscles and then leave, as you simply won’t have enough energy to recover properly from a hard workout, nor the calories to actually grow the muscles further. The goal is to preserve muscle mass and pump up your metabolism, so two full-body training sessions a week, or doing fewer overall sets are the preferred strategy here.

    5. Keep moving, jumping and running

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    Runner girl

      It is possible to maintain a big calorie deficit purely through diet, but it is much easier and healthier to burn as much as you can through cardio training. If you need to cut 1000 calories, it’s best to ensure that you burn through about 300-400 with training, so that you’ll only need to cut another 600-700 calories from your diet.

      Daily walks, taking the stairs and cleaning the house are great low intensity activities, while jumping rope, running, aerobics and martial arts type training are good moderate intensity activities. You can find something fun that challenges you and allows you to gauge your progress more clearly, but just keep moving your body.

      6. Drink plenty of water before meals, and snack on fruit and vegetables

      A nice little dirty tip is to drink a couple of glasses of water some 20-30 minutes before each meal, so that your stomach fills up and you can’t eat as much. A glass of water is also a great way to suppress feelings of hunger, but if you really feel like devouring an entire pizza, then eat a couple of apples, a few carrots or a simple salad. The dietary fibre will help keep the hunger away, and these “snacks” won’t have many calories.

      7. Throw out all tempting junk food out of the house        

      This is an incredibly important piece of wisdom that you need to start utilizing right now – you can’t be tempted to reach for a soda bottle from the fridge, if the only thing you have in the fridge are veggies, lean meat and other low-calorie healthy foods. You’ll need to purge your house of all snacks, sodas and junk food from day one, and fill the fridge and cupboards up with healthy diet-friendly options.

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      8. Always have quick and simple food options readily available

      Fresh salad

        Recommending that you always have enough ingredients to prepare a meal in about 2 minutes may seem counter-intuitive when it comes to weight loss, but there’s a method to the madness. You see, the main problem with healthy food is that you need to prepare it yourself, which takes time. Sure, you can prepare it in advance and keep it in a plastic container, but sooner or later you will be tempted to just make a sandwich or order takeout.

        If you have some pre-cooked chicken breast, oatmeal and frozen fruit, a potato you can bake in the microwave or pre-cut veggies mixed in a bowl, then you can prepare a snack in a couple of minutes and quench that hunger before it gets out of control. Even a few bites can be enough to calm you down and help you fight the urge to raid a fast food joint.

        9. Remember to stabilize at a sustainable maintenance diet

        These are all very important tips for cutting lots of fat quickly, but you have to remember that such extreme diets aren’t sustainable in the long run, and that you can’t simply go back to your old eating habits after those initial 2-3 months of rapid weight loss. Once you’ve reached the initial goal, it’s time to buckle down, calculate maintenance calories, find a balance between healthy eating and junk meals – 80-90% healthy and 10-20% junk food is the best solution – and reinforce your new habits.

        If you want to lose weight fast, these tips will help get you to your goal with the least amount of hassle, but understand that you can’t just get the body you’ve wanted and then kick back and relax. Long term fitness is about putting in the work every week and pacing yourself, and this requires lots of little lifestyle changes, but jump starting your weight loss with something a bit more extreme can be both healthy and motivating if done correctly.

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        Nemanja Manojlovic

        Editor at MyCity Web

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        Last Updated on July 28, 2020

        14 Low GI Foods for a Healthier Diet

        14 Low GI Foods for a Healthier Diet

        Diet trends may come and go, but a low-GI diet remains one of the few that has been shown to include benefits based on science. Low GI foods provide substantial health benefits over those with a high index, and they are key to maintaining a healthy weight.

        What is GI? Glycemic index (GI) is the rate at which the carbohydrate content of a food is broken down into glucose and absorbed from the gut into the blood. When you eat foods containing carbohydrates, your body breaks them down into glucose, which is then absorbed into your bloodstream.[1]

        The higher the GI of a food, the faster it will be broken down and cause your blood glucose (sugar) to rise. Foods with a high GI rating are digested very quickly and cause your blood sugar to spike. This is why it’s advisable to stick to low GI foods as much as possible, as the carbohydrate content of low GI foods will be digested slowly, allowing a more gradual rise in blood glucose levels.

        Foods with a GI scale rating of 70 or more are considered to be high GI. Foods with a rating of 55 or below are considered low GI foods.

        It’s important to note that the glycemic index of a food doesn’t factor in the quantity that you eat. For example, although watermelon has a high glycemic index, the water and fiber content of a standard serving of water means it won’t have a significant impact on your blood sugar.

        Like watermelon, some high GI foods (such as baked potatoes) are high in nutrients. And some low GI foods (such as corn chips) contain high amounts of trans fats.

        In most cases, however, the GI is an important means of gauging the right foods for a healthy diet.

        Eating mainly low GI foods every day helps to provide your body with a slow, continuous supply of energy. The carbohydrates in low GI foods is digested slowly, so you feel satisfied for longer. This means you’ll be less likely to suffer from fluctuating sugar levels that can lead to cravings and snacking.

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        Let’s continue with some of the best examples of low GI foods.

        1. Quinoa

        GI: 53

        Quinoa has a slightly higher GI than rice or barley, but it contains a much higher proportion of protein. If you don’t get enough protein from the rest of your diet, quinoa could help. It’s technically a seed, so it’s also high in fiber–again, more than most grains. It’s also gluten-free, which makes it excellent for those with Celiac disease or gluten intolerance.

        2. Brown Rice (Steamed)

        GI: 50

        Versatile and satisfying, brown rice is one of the best low GI foods and is a staple for many dishes around the world. It’s whole rice from which only the husk (the outermost layer) is removed, so it’s a great source of fiber. In fact, brown rice has been shown to help lower cholesterol, improve digestive function, promote fullness, and may even help prevent the formation of blood clots. Just remember to always choose brown over white!

        3. Corn on the Cob

        GI: 48

        Although it tastes sweet, corn on the cob is a good source of slow-burning energy (and one of the tastiest low GI foods). It’s also a good plant source of Vitamin B12, folic acid, and iron, all of which are required for the healthy production of red blood cells in the body. It’s healthiest when eaten without butter and salt!

        4. Bananas

        GI: 47

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        Bananas are a superfood in many ways. They’re rich in potassium and manganese and contain a good amount of vitamin C. Their low GI rating means they’re great for replenishing your fuel stores after a workout.

        They are easy to add to smoothies, cereal, or kept on your desk for a quick snack. The less ripe they are, the lower the sugar content is! As one of the best low GI foods, it’s a great addition to any daily diet.

        5. Bran Cereal

        GI: 43

        Bran is famous for being one of the highest cereal sources of fiber. It’s also rich in a huge range of nutrients: calcium, folic acid, iron, magnesium, and a host of B vitamins. Although bran may not be to everyone’s tastes, it can easily be added to other cereals to boost the fiber content and lower the overall GI rating.

        6. Natural Muesli

        GI: 40

        Muesli–when made with unsweetened rolled oats, nuts, dried fruit, and other sugar-free ingredients–is one of the healthiest ways to start the day. It’s also very easy to make at home with a variety of other low GI foods. Add yogurt and fresh fruit for a nourishing, energy-packed breakfast.

        7. Apples

        GI: 40

        Apple skin is a great source of pectin, an important prebiotic that helps to feed the good bacteria in your gut. Apples are also high in polyphenols, which function as antioxidants, and contain a good amount of vitamin C. They are best eaten raw with the skin on! Apples are one of a number of fruits[2] that have a low glycemic index. Be careful which fruits you choose, as many have a large amount of natural sugars[3].

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        8. Apricots

        GI: 30

        Apricots provide both fiber and potassium, which make them an ideal snack for both athletes and anyone trying to keep sugar cravings at bay. They’re also a source of antioxidants and a range of minerals.

        Apricots can be added to salads, cereals, or eaten as part of a healthy mix with nuts at any time of the day.

        9. Kidney Beans

        GI: 29

        Kidney beans and other legumes provide a substantial serving of plant-based protein, so they can be used in lots of vegetarian dishes if you’re looking to adopt a plant-based diet[4]. They’re also packed with fiber and a variety of minerals, vitamins, antioxidants, and other beneficial plant compounds. They are great in soups, stews, or with (whole grain) tacos.

        10. Barley

        GI: 22

        Barley is a cereal grain that can be eaten in lots of ways. It’s an excellent source of B vitamins, including niacin, thiamin, and pyridoxine (vitamin B-6), fiber, molybdenum, manganese, and selenium. It also contains beta-glucans, a type of fiber that can support gut health and has been shown to reduce appetite and food intake.

        Please note that barley does contain gluten, which makes it unsuitable for anyone who is Celiac[5] or who follows a gluten-free diet. In this case, gluten-free alternatives might include quinoa, buckwheat, or millet.

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        11. Raw Nuts

        GI: 20

        Most nuts have a low GI of between 0 and 20, with cashews slightly higher at around 22. Nuts, as one of the best low GI foods, are a crucial part of the Mediterranean diet[6] and are really the perfect snack: they’re a source of plant-based protein, high in fiber, and contain healthy fats. Add them to smoothies and salads to boost the nutritional content. Try to avoid roasted and salted nuts, as these are made with large amounts of added salt and (usually) trans fats.

        12. Carrots

        GI: 16

        Raw carrots are not only a delicious low GI vegetable, but they really do help your vision! They contain vitamin A (beta carotene) and a host of antioxidants. They’re also low-calorie and high in fiber, and they contain good amounts of vitamin K1, potassium, and antioxidants. Carrots are great for those monitoring their weight as they’ve been linked to lower cholesterol levels.

        13. Greek Yogurt

        GI: 12

        Unsweetened Greek yogurt is not only low GI, but it’s an excellent source of calcium and probiotics, as well. Probiotics help to keep your gut microbiome in balance and support your overall digestive health and immune function. Greek yogurt makes a healthy breakfast, snack, dessert, or a replacement for dip. The most common probiotic strains found in yogurt are Streptococcus thermophilus[7] (found naturally in yogurt) and Lactobacillus acidophilus[8] (which is often added by the manufacturer). You can also look into probiotic supplements for improving your gut health.

        14. Hummus

        GI: 6

        When made the traditional way from chickpeas and tahini, hummus is a fantastic, low-GI dish. It’s a staple in many Middle Eastern countries and can be eaten with almost any savory meal. Full of fiber to maintain satiety and feed your good gut bacteria, hummus is great paired with freshly-chopped vegetables, such as carrots and celery.

        Bottom Line

        If you’re looking to eat healthier or simply cut down on snacking throughout the day, eating low GI foods is a great way to get started. Choose any of the above foods for a healthy addition to your daily diet and start feeling better for longer.

        More Tips on Eating Healthy

        Featured photo credit: Alexander Mils via unsplash.com

        Reference

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