The fact is that weight loss, while a unique and individual experience for everyone, generally takes time. It requires permanent lifestyle changes that focus on improving overall health. This is why many quick fixes don’t work. If they are not continuous habits, the weight will come back on its way.
But this does not mean that it is impossible to lose weight at a fast rate in a healthy way. All this means is that to maintain those results, you must continue to engage in those new habits. For this to work, your quick weight loss methods must be sustainable and medically healthy .
3 proven ways to lose weight fast
Still, this is easier said than done. With so many options and information available, it’s hard to know where to start and how to get the best results. To help you, this is how science explains some proven ways to lose weight fast.
1. Plan very well the steps to take
Planning is crucial to ensure effective and healthy weight loss. Many people make the mistake of believing that weight loss is an easy subject and not a complex one. Surely it’s about calories, right? You just have to burn more calories than you consume, right?
Unfortunately that is not how it works. Each human body is unique and has its own way of handling food processing, calorie burning, and other endeavors. Also, some bad habits that arise from lack of planning can completely stop progress. Here are some areas to consider.
A. Metabolic rate
The metabolic rate is quite important. Determine how adept your body is at converting food into calories and then into energy for the body to burn. Blindly cutting calories and ending up with a serious deficit is very bad for the body.
This act slows down your metabolism and puts it into starvation mode, causing your body to accumulate and store fat. On top of that, doing so will also mean that you are not getting the necessary amount of nutrients to start with, which will actually slow down your metabolism as your body struggles to make up for what it lacks.
B. Calorie intake
The amount of calories you need to eat to achieve your goals is often an exact science. It’s all about figuring out what their needs are so you can find the right shape. This is based on things like your weight, activity levels, and any health conditions you have that could be a hindrance.
We talked about this briefly when we looked at metabolic rates, but eating fewer calories is bad for you and can actually cause more weight gain. You should never consume less than 1,200 calories in a single day, no matter how much weight you want to lose.
At the same time, not planning or tracking your calories at all and going over your limit means that you will never lose weight. It’s about finding the right balance.
C. Eat thoroughly
When you don’t plan your meals, you don’t have a set time to sit down and focus on nothing but eating. It also means a more hasty effort to find easy-to-make foods (which are often not very healthy).
If you tend to eat in a rush, chances are you’ll end up not realizing what you’re eating. You will have fries to sit in front of the TV. Or you will pick up a hamburger so you can eat it while running through the center.
It is best to sit at a table while you eat and focus on the food you have on hand. Try not to do anything at the same time that it could distract you and cause you to overeat. Chew slowly so you have time to register when you fill up. Planning meals in advance will also allow you to select foods made with healthy nutrients, obviously more positive for you.
Diet is the most important part of losing weight. Skip fad diets, restrictive meal plans, and expensive (and dangerous) meal replacement shakes. Instead, opt for sustainable diet changes that will make you happy to stay up-to-date for the rest of your life. Here are some places to start.
A. Reduce portions to lose weight fast
Cutting your portions in half will give you plenty of room for maneuver. It can be difficult, but you eat slower and you will feel full much faster. You can also drink a glass of water before and after your meal to improve fullness.
B. Be smart about carbs
You need to eat carbohydrates for energy, fiber, and satiety. But you have to pick and choose correctly. Go for low-glycemic carbohydrate options. Whole grains are much better than refined ones, for example, in terms of nutritional value.
C. Eat lean protein
Protein increases your body’s ability to burn calories, as your body expends more energy burning them rather than fat or carbohydrates. Lean proteins are an excellent choice compared to fatty red meats, as they are lower in calories. The options include:
- White fish
- Chicken breast
- Other poultry
- Dairy products
D. Eat more fiber to lose weight quickly
Fiber keeps your digestive system healthy, allowing your body to efficiently expel waste so you don’t accumulate fat. You can get a lot of fiber from most plant-based foods. Adding more fiber to your diet is definitely one of the proven ways to lose weight fast.
E. Learn to appreciate fat
People and companies have made everyone feel guilty about eating any type of fat for years. While trans fats are definitely bad, there are plenty of healthy polyunsaturated or monounsaturated fats, and they’re immensely good for you.
F. Stop drinking carbonated beverages
The act of drinking does not stimulate your body’s digestive system, so you cannot break down the components of these foods that are no longer healthy. They are full of sugar, they dehydrate you, and they don’t make you feel full. Some research even suggests that sugar-free and calorie-free sodas may even increase your appetite due to artificial sweeteners.
G. Drink less alcohol
Just one gram of many alcoholic beverages provides a staggering 7 calories, which is more than most types of protein and carbohydrates. Also, it means that you are more likely to eat too much junk food later. It also reduces the quality of sleep, which in turn reduces energy the next day and makes you hungrier.
H. Eat fermented foods
These foods may taste strange, but they are packed with probiotics that help your digestive system. They are excellent for stimulating the growth of positive bacteria, and many are known to fight obesity in many ways, especially in women. Here are some examples of fermented foods.
I. Eat low carb vegetables
Vegetable carbohydrates are healthy, but if you also eat vegetables that are full of carbohydrates and standard carbohydrates, you will end up suffering from excess. Here are some delicious vegetable options that are low in carbohydrates:
- Brussels sprouts
Much of a successful weight loss plan involves long-term lifestyle changes. They are definitely some of the hardest parts of these endeavors to commit, but they offer incredible benefits. Here are some ways you can alter your lifestyle to lose weight fast.
A. Moderate exercise
Exercise can help the body burn excess calories. This keeps the body fit and healthy, increasing overall energy levels and positive thinking. However, it is worth noting that, in terms of a “quick” weight loss option, it may not be as effective; many people actually gain a pound or two when they start exercising.
Keep in mind that exercise can also lure you into a false sense of security, causing you to eat more when you’re tired and enjoy the post-workout glow. Make sure you balance your calories well when you start exercising.
B. Lifting weights
Weightlifting at the gym is a great way to burn calories, speed up your metabolism, and enjoy a positive weight loss experience more quickly. Keep in mind, of course, that muscle mass is heavier than fat. If you do this, pay less attention to the scale and more to how you look and feel.
C. Sleep better
Studies have found many links between obesity and lack of sleep. There are many possible reasons for this, but your metabolism will likely slow down so you can conserve energy and function without the restful sleep you need.
Lack of sleep also increases the production of the stress hormone cortisol, which triggers fat storage in the body and makes it difficult to lose weight quickly. It also stops the hormones that prevent the appetite from working properly. As a general rule of thumb, you should aim for 7-9 hours of sleep each night to be well rested.
D. Learn to manage stress to lose weight quickly
Stress causes excess cortisol production, which causes your body to store fat to stay full. This hormone also tells your body that it needs more glucose, making you crave carbohydrates and sugars, so you’re likely to eat unhealthy foods.
There are many ways to manage stress, including through meditation, journaling, social activity, taking time to take care of yourself, and even talking to a therapist. Life is definitely stressful, but when that starts to become a hindrance to healthy living, something needs to be done about it.
Final Notes on Some Proven Ways of Weight Loss According to Science
The road to long-term healthy weight loss is paved with sharp bumps and twists. But if you arm yourself with the right knowledge, you will get up and running quickly and with clear results right out of the box.
Of course, not all weight loss methods work for everyone . It takes patience and time to find a combination that works for you. But by using these 3 proven ways to lose weight fast, you’ll be on your way much faster.
Remember, you should always speak with a doctor before opting to start a new diet, a lifestyle change, or a health-related regimen. While these methods are sure to have positive effects on everyone, their overall effectiveness and specifics will vary from person to person. Don’t be afraid to experiment!