Advertising
Advertising

Four Ways to Lose Weight Fast

Four Ways to Lose Weight Fast

While it does require a degree of sacrifice and work to lose weight, it doesn’t have to be a slow and onerous process. If you do things right, you can actually lose weight fast. When I say fast, I mean really fast, like 2-3 pounds or more every week.

The faster you can safely lose weight, the better. Seeing the pounds coming off and your clothes fitting better each week will really help you stay motivated to stick to your diet and workout plan. Plus, it’s a lot easier to stick to a weight loss diet if you know that you’ll only need to be really strict for a month or two.

I know about this from personal experience. I tried to lose weight the slow way by eating a little less or doing slightly more exercise for several years. My results are, I believe, pretty typical among people who are only losing a pound or less every week. I eventually gained even more weight.

By going on and off the slow-and-steady weight loss diet, I gained an extra 25 pounds of fat. This happened because after weeks of hardly seeing results I would become frustrated and go off my plan completely. Afterward, I’d feel guilty and start the process again.

Once I decided to get aggressive, the weight came off quickly. I became much more strict about my diet and performed demanding workouts that made my lungs and muscles feel like they were on fire. As a result, I lost 20 pounds after only 4 weeks. After less than 6 months, I lost 70 pounds of fat and put on about 10 pounds of muscle. This was all done without starving myself or taking worthless supplements. All I did was tweak my diet and workout plan by doing the 4 things that are described below.

Advertising

You can do all of these things together to make up your entire weight loss plan or add 1 or 2 of them to your current program to give your progress a boost. The more that you employ, the faster you’ll lose weight.

1. Intermittent Fasting

This type of diet, also referred to as “IF,” is rapidly becoming known as the way to quickly and easily lose weight. As its name implies, intermittent fasting is based on not eating for several (12-20) hours at a time. You’re not starving yourself but instead simply going without for a predetermined amount of time.

Going without food for 12-20 hours forces your body to use stored body fat for energy which in turn will help you lose weight quickly. You won’t starve or lose muscle either. Almost all of the weight you lose will be from any excess body fat you’re carrying, which is what you want to lose in the first place.

When done right, intermittent fasting will help you will lose 2 or more pounds a week without counting a calorie or planning your meals.

A side benefit of an IF diet is that you will have more energy than when you’re following a typical weight loss diet.

Advertising

If you’d like to give IF a try, here are a couple of tips to make it easier and more effective. I also recommend that you check out this article on intermittent fasting for a step-by-step plan.

  • Start with shorter fasts. Your first fast should last no more than 12 hours. This is long enough to see benefits without driving you cuckoo. Increase the duration of each fast until you are fasting for 20 hours at a time.
  • Drink plenty of water. This will help you stay full during your fast and keep you hydrated which makes losing weight easier. I find that water with a little lemon or lime juice added works really well at curbing hunger.
  • Keep yourself occupied. Since you aren’t going to be spending time cooking, preparing, and eating food you will have more time on your hands. Don’t spend this time thinking about food. You’ll ruin your fast for sure. Use the time to do something that you enjoy that’s not food-based and fasting will seem effortless.
  • Don’t binge after your fast is done. This will only make you feel sick. Eat a normal sized, low carb meal instead. If you’re hungry again in a couple of hours have another meal or a snack.

2. Go Low Carb

If intermittent fasting isn’t for you, the next best thing for losing weight fast is to go on a low-carb diet. This type of diet can help you lose 2 or more pounds a week.

When I write low-carb, I mean that you will eat less than 75 grams of carbohydrates a day. The fewer you eat, the faster you’ll lose weight. As a point of reference, this is the amount of carbohydrates found in 1.5 cups of rice, 2 slices of bread, and 18 ounces of cola.

You don’t have incessantly scan food labels and count every single carbohydrate as the number above may imply. All you really need to do is know which types of foods you shouldn’t eat. Do this, and you’re right on target to fast weight loss.

Foods To Avoid When Eating Low Carb
The key foods to avoid are foods rich in processed and refined carbohydrates (i.e. flour and sugar) and fruit juices. These include bread, candy, cookies, crackers, flour, fruit juice, pasta, soda, and rice. Anything that’s either made from these ingredients should be avoided.

Advertising

Now that you know what not to eat, it’s time to learn what you should. The first thing to focus on is eating protein rich foods like chicken, fish, pork, and red meat. The fattier the protein, the better. Aim to eat about a palm sized portion of protein at every meal.

Next are fats. They will help you stay full and keep you healthy. Some fats can even help you lose weight faster. Make sure you eat some type of fat at every meal. This includes fat from avocados, butter, coconut oil, fish, nuts, and olive oil. Limit omega-6 fats from vegetable oils and trans fats as they are the two fats which are hazardous to your health.

Last but not least are carbohydrates. Make sure that those that you eat are primarily from vegetables (asparagus, broccoli, onions, etc.). Fruits are okay in smaller amounts with berries being the best choice.

Don’t worry about eating every 2-3 hours a day when you’re eating low carb as it won’t help you lose weight faster. All you need to do is eat 2-3 meals every daily or whenever you’re hungry.

3. Lift, swing, and throw often

If your goal is to lose weight fast and look your best you must lift, swing, or throw something heavy like a barbell, dumbbell, or kettlebell several times a week. Doing this will help you burn hundreds of calories during and after every workout. You’ll also trigger the release of fat burning hormones like HGH and testosterone to speed the process up even more.

Advertising

Make sure every workout you do uses total body exercises. Examples include chin ups, dead lifts, farmers walks, kettlebell swings, shoulder presses, and squats. Do 5 or more sets with weights you can lift 6-8 times with good form with each exercise. Increase the weight when you can perform 5 sets of 8 reps.

The second thing to be aware of is the amount of time you rest between sets of each exercise. The less you rest, the more calories you will burn overall. Short rest periods also help boost the release of fat burning hormones. Aim to rest 60 seconds or less between every set. You’ll know you’re doing it right if you feel your lungs and muscles burning.

Another great thing about these workouts is that they don’t take up much of your time. You can actually get in a great fat loss workout in less time than it takes to drive to the gym.

Check out this 10 minute workout for a complete program that shows you how to get fast results in very little time.

4. Take An Early Morning Walk

Going for a moderately paced walk for at least 45 minutes every day will help you burn extra calories. Walking first thing in the morning before breakfast can help you burn even more. Studies show that doing this helps your body burn more calories from your body fat so you’ll lose weight faster than when you exercise after a meal.

I took walks like this every day when I was working to lose weight and have continued to do so to keep it off. I also find that it helps clear my head and get my day started feeling energized and focused. These workouts have also enabled me to become an early riser, which is nice.

You now know 4 of the most cutting-edge and effective ways to lose weight. Best of all they won’t cost you extra money, lots of time, or require you to swallow a handful of pills to implement. Using them should actually help give you extra time each day and save money on your grocery bill too while helping you lose weight as quickly as safely possible.

More by this author

Curt Pedersen

Curt is the founder of Stayfitcentral.com, a blog that helps you build the body you deserve.

Intermittent Fasting Weight Loss for Beginners (A How-to Guide) How Fish Oil Supplements Can Help You Lose Weight How to Build Muscle Fast: 5 Fitness and Nutrition Hacks 3 Weight Loss Hacks to Help You Lose 10 Pounds in 2 Weeks Hack Your Weight Loss Workout – Lose Weight In 15 Minutes a Day

Trending in Health

1 How to Stop Overeating the Healthy Way (Step-by-Step Guide) 2 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits) 3 Good Sleep Habits You Need (And Bad Ones to Avoid) for Energy 4 How to Eat Your Way to a Great Physique With Chocolate 5 The Importance of Sleep Cycles (and Tips to Improve Yours)

Read Next

Advertising
Advertising
Advertising

Last Updated on February 11, 2021

The 20 Most Creative Instagram Accounts That Will Inspire You

The 20 Most Creative Instagram Accounts That Will Inspire You

Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

Here are our 20 top creative Instagram accounts that you should be following today.

1. Humans Of New York

Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

 2.  Paris in Four Months

Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

3. Civilized Caveman Cooking

George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

4. Andrew Knapp

Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

Advertising

5. Idafrosk

Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

6. GrandmaBetty33

Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

7. Maya_on_the_Move

Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

Advertising

8. Leoleoparis

Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

9. Jacob Santiago

Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

10. Julie’s Kitchen

Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

11. iloveplaymo

iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

12. “Red” Hong Yi

Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

Advertising

13. Alexis Diaz

A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

14. Murad Osmann

Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

15. Simone Bramate

Simone Bramate is a storyteller who just so happens to take delightful photos as well.

16. Willie Kessel

Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

Advertising

17. Nick Ulivieri

Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

18. Jo Jerry

Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

19. GoPro

GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

20. Vin Farrell

Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

Featured photo credit: Andy via flickr.com

Read Next