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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 December 2, 2019

        10 Powerful Ways to Stop Worrying and Start Living Today

        10 Powerful Ways to Stop Worrying and Start Living Today

        Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

        In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

        These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

        1. Make Your Decision and Never Look Back

        Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

        But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

        Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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        2. Live for Today, Package Things up in “Day-Tight Compartments”

        You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

        The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

        3. Embrace the Worst-Case Scenario and Strategize to Offset It

        If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

        Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

        If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

        4. Put a Lid on Your Worrying

        Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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        To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

        In the same manner, you can put a stop-loss order on things that cause you stress and grief.

        5. Fake It ‘Til You Make It – Happiness, That Is

        We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

        If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

        Marcus Aurelius summed it up aptly:

        “Our life is what our thoughts make it.”

        6. Give for the Joy of Giving

        When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

        One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

        So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

        7. Dump Envy – Enjoy Being Uniquely You

        Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

        Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

        8. Haters Will Hate — It Just Means You’re Doing It Right

        When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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        So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

        9. Chill Out! Learn to Rest Before You Get Tired

        Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

        It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

        It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

        10. Get Organized and Enjoy Your Work

        There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

        But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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        Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

        More About Living a Fulfilling Life

        Featured photo credit: Tyler Nix via unsplash.com

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