Advertising
Advertising

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.

Advertising

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.

    Advertising

    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

    Advertising

    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.

      Advertising

      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.

        More by this author

        Nemanja Manojlovic

        Editor at MyCity Web

        10 Things To Remember If You Love A Sociopath The Smart Ways to Save Money Fast (Even If You’re a Big Spender) 5 Secrets to Being Confident and Earning People’s Respect How To Get a Killer Gym Body Without Going to the Gym 10 Sustainable Health And Fitness Habits Everyone Can Adopt

        Trending in Fitness

        1 How to Build Endurance Fast and Enhance Stamina 2 7 Beginner Yoga Exercises for Men to Increase Mobility 3 When Is the Best Time to Work Out? (Science-Backed Answer) 4 4 Powerful Techniques to Lose Fat Fast (And Sustainably) 5 10 Ways to Boost Your Workout Motivation

        Read Next

        Advertising
        Advertising
        Advertising

        Last Updated on October 15, 2019

        How To Be Successful In Life? 13 Tips From The Most Successful People

        How To Be Successful In Life? 13 Tips From The Most Successful People

        What is success to you? How to be successful in life?

        To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

        All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

        There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

        With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

        What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

        1. Think Big

          From Michelangelo Buonarroti, Great Renaissance Artist:

          “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

          There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

          Imagine then, if he decided not to work as an artist.

          Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

          Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
          Instead be ambitious.

          2. Find What You Love to Do and Do It

            From Oprah Winfrey, Media Mogul:

            “You know you are on the road to success if you would do your job and not be paid for it.”

            This is a good quote to remember and think about when you’re at work.

            Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

            If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

            Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

            Not sure what your passion is yet? You should learn about this Motivation Engine first.

            Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

            3. Learn How to Balance Life

            Advertising

              From Phil Knight, CEO of Nike Inc.:

              “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

              All too often, people think that to be successful, they need to make the object of their success their life.

              If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

              However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

              If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

              In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

              To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

              4. Do Not Be Afraid of Failure

                From Henry Ford, Founder of Ford Motors:

                “Failure is simply the opportunity to begin again, this time more intelligently.”

                There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                5. Have an Unwavering Resolution to Succeed

                  From Colonel Sanders, Founder of KFC:

                  “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                  This, in many ways relates to the above quote about learning from your failures.

                  It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

                  Advertising

                  If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                  Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                  6. Be a Person of Action

                    From Leonardo da Vinci, Renaissance Genius:

                    “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                    Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                    Think about it, picture someone like William Shakespeare:

                    When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                    You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                    All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                    Applying this to you?

                    Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                    7. Cultivate Positive Relationships

                      From Theodore Roosevelt, 26th President of America: “

                      The most important single ingredient in the formula of success is knowing how to get along with people.”

                      The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                      People liked them. They wanted them to do well.

                      This is key to good leadership.

                      It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                      But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                      What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                      As such, help people and they may help you; and be good to people, and they my be good to you.

                      8. Don’t Be Afraid of Introducing New Ideas

                      Advertising

                        From Mark Twain, Famed Author:

                        “A person with a new idea is a crank until the idea succeeds.”

                        It is an unfortunate truth that those with the boldest ideas are often disregarded.

                        Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                        If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                        9. Believe in Your Capacity to Succeed

                          From Walter Disney, Founder of Walt Disney Company:

                          “If you can dream it, you can do it.”

                          Success has to be something you can imagine yourself achieving.

                          It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                          Keep dreaming!

                          10. Always Maintain a Positive Mental Attitude

                            From Thomas Jefferson, 3rd President of America:

                            “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                            Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                            Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                            If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                            However with the wrong mindset of doubt, you’ll be much easier to stop.

                            11. Don’t Let Discouragement Stop You from Pressing On

                              From Abraham Lincoln, 16th President of America:

                              “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                              It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                              When surrounded by doubts, giving up can actually seem like a good idea.

                              Advertising

                              Don’t pay attention to the doubts. If you are discouraged, ignore it.

                              If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                              This is How Self Doubt Keeps You Stuck and How to Overcome It

                              12. Be Willing to Work Hard

                                From JC Penny, Founder of JC Penney Inc.:

                                “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                Whichever way you frame it, they say one thing:

                                True success comes from work.

                                You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                Check out this article and you’ll understand Why Hard Work Beats Talent.

                                13. Be Brave Enough to Follow Your Intuition

                                  From Steve Jobs, Co-founder of Apple Inc.:

                                  “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                  In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                  If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                  It’s like how your body can detect danger even when things seem safe.

                                  Ultimately then, you need to trust your own instincts.

                                  Final Thoughts

                                  What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                  Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                  More to Help You Succeed in Life

                                  Featured photo credit: Ryan Wong via unsplash.com

                                  Read Next