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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 February 15, 2019

        Why Is Goal Setting Important to a Truly Fulfilling Life?

        Why Is Goal Setting Important to a Truly Fulfilling Life?

        In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

        And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

        Why is goal setting important?

        1. Your needs and desire will be fulfilled.

        Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

        For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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        Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

        After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

        So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

        2. You’ll find out what truly motivates you

        The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

        The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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        We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

        What we think we want will rarely provide us with what we actually need.

        3. Your state of mind will be a lot healthier

        We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

        Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

        But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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        What you truly want and need

        Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

        Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

        Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

        When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

        Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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        Nobody needs a mansion or a sport’s car but we all need love.

        Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

        Nobody needs to be famous but we all need peace, calm, balance and happiness.

        The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

        It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

        Now all you have to do is see past the fraud and deception and find the right path.

        Featured photo credit: Unsplash via unsplash.com

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