There are a lot of ways to lose weight fast.
Still, for most people, it’s very difficult to lose even one or two pounds of body fat in a week. Why? The problem is most people go around a zillion things that all conflict with each other and does not lead to anticipated results. When they don’t see the results, they think it’s impossible to lose weight.
But the fact is it’s quite possible and easier to lose weight quickly if you take the correct steps. Thinking about quick weight loss, how about losing 10 pounds in a week?
You think it’s impossible, right? This is the first step where you lose the war against weight. You need to be positive!
Secondly, the main reason behind people not losing weight is lack of knowledge. The knowledge of your own body! Once you understand how your body works, you will see how easy it becomes to lose weight.
When you understand how what you eat affects your body you find that most of the time you can lose weight without exercising.
And you won’t be told to take any supplement or fat-burner pills that keep you up for the next 5 days. In fact, the steps outlined here will also improve your metabolic health at the same time as they help you to lose weight naturally.
I will share 5 steps with you, all backed by science to lose weight fast. Think of them as being written in stone as you can’t skip any of these steps.
You might be thinking is losing weight quickly good? To answer this I’ll just ask: Is keeping extra weight on your body healthy? Ever?
So before we dive into the steps, let’s see the benefits of faster weight loss.
Benefits of Losing Weight Fast:
One of the worst things that happen when you try to lose weight is not actually losing weight. It’s discouraging when you are striving very hard to lose weight and you don’t see much progress.
Think about it. How likely you are to keep up the hard work if you don’t see results?
On the other hand, faster results motivate you to keep going and you are more likely to stick to the routine. All because things are working for you, you are getting results.
Plus, being overweight kills you. Have you ever heard of someone dying from trying to lose weight quickly in a responsible way?
Globally, being overweight is one of the top five leading causes of death. It causes more than 2.8 million deaths each year and around 350,000 in the United States alone.
It’s an epidemic.
Needless to say but you know what is better ‘losing weight fast’ or ‘being overweight’. Plus, none of the steps outlined below will deprive your body of needed nutrients. So, there should be no fear of losing weight quickly.
The Simple 6 Step plan to Lose weight:
These steps aren’t miracles but they do work if you are honest in following them as this is all on you. Because, if you want to make it happen you can make it happen.
1. Throw out sugar and refined Carbohydrates
Sugar and refined carbohydrates are the #1 reason for people becoming overweight. The most important part is to cut on them.
Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients like white rice, bread, and pasta.
If you want to understand more about carbs then check out our easy guide to carbs.
The first and most essential step to start your quick weight loss journey is to do a carb detox. This will flush out all the bad carbohydrates accumulated in your body.
When you cut down on carbs, it lowers insulin levels in your body and flushes out any excess sodium and water from your body. Don’t be surprised if you see an 8-10 pounds(or more) drop in weight during the first week of eating this way.
During this process, your body might also enter a state of ketosis. You might feel a bit strange over the first few days as your body was burning carbs all these years and it will take some time to get used to burning fat. What follows is what is commonly known as keto flu. You might experience headaches and other flu-like symptoms for a couple of days. Adding some extra salt to your diet can help with this.
Cut the carbs and you will start to eat fewer calories automatically and put the fat loss on autopilot.
Removing sugars and refined carbohydrates from your diet will reduce your appetite, lower your insulin levels and make you lose weight without hunger.
2. Optimize Your Water intake
Drinking water is one of the easiest ways to turn up your fat-burning capacity. When your body is dehydrated it cannot burn fat.
Drinking water flushes toxins from your body which aids in faster weight loss by increasing your metabolism and reducing your appetite. But don’t go on water drinking spree as excess water intake will sabotage your weight loss efforts.
If you drink water for about half an hour before meals, it can reduce the number of calories you end up consuming. A recent study showed that dieters who drank 17 ounces (500 ml) of water before each meal lost 44% more weight over 12 weeks, compared to those who didn’t.
Water acts as hunger suppressant – When you drink water through the day, your stomach will constantly have something flowing through it. Plus, when your body realizes it is getting enough water, it will allow you to release retained waters from your cells through digestion.
So, drinking an optimal amount of water combined with a healthy diet has a significant impact on weight loss. Now, what’s the optimal amount?
A common formula is to take 1/2 to 2/3 of your body weight in pounds and drink that many ounces of water in a 24 hour period. For instance, a person weighing 100 lbs should drink 50 oz of water a day.
That being said, stay away from fruit juices and sodas as they contain sugar and carbs which you have to avoid or else you will be adding weight instead of losing it. But, you can sip on the likes of green tea, coconut water.
As per Ayurveda, after waking up the first thing you should drink is some cups of water instead of coffee. Along with hydrating you and burning more calories, it also flushes out the toxins out of your body.
3. Getting A Good Night’s Sleep
Most of us live a busy life and we don’t care much about sleep and stay up late. The result is inadequate sleep which is not good for weight loss.
Most people fail to lose weight because they don’t get proper sleep.
Skimping on sleep is like being drunk, it dulls activity in the brain’s decision making and impulse control area. When your willpower is low, you begin to make poor food decisions.
Sleep is nutrition for your brain and a good sleep ensures that your hormones are functioning properly. You certainly don’t want your hormones to go haywire if you want to lose weight quickly.
So, a good night sleep is essential for you to lose weight, as too little sleep hampers your metabolism and contributes to weight gain.
4. Eat a lot of protein, Low Carb Vegetables, and High-Quality Fat
Your body needs the energy to function properly and carbohydrates were a major source of energy for your body but you have eliminated carbs because you are doing a detox. So, what do you eat?
A ton of protein!
Why? Because your body has to find a new energy source since you are depriving it of all of the sweet sugars(carbs) you used to give it.
When it comes to losing weight, protein is the king of nutrients! Protein becomes that new energy source.
Your meals should include a protein source, a high-quality fat source, and low-carb vegetables.
Foods like beans, soy, quinoa, organic chicken and eggs, salmon, milk, yogurt are great sources of protein. You also need high-quality fat in your food like coconut oil, extra virgin olive oil or avocado oil. Nuts are great sources of high-quality fat, make sure to include them in your diet.
These fats are a blessing. Not only do they add awesome flavor to your meals, but they also provide another energy source for your body.
And don’t miss on the low carb veggies, as they are high in dietary fiber which increases the feeling of fullness, potentially leading to weight loss.
If you want to know more about carbs, then make sure you read our guide to carbs.
Assemble each meal out of a protein source, a fat source and low-carb vegetables. This will significantly lower your hunger levels.
5. Focus on Quality of Food
It is important to know how to read food labels but, an equally important thing is not to just reduce your food to numbers.
Now calories matter but the quality is what that counts. The problem with reducing food to just numbers is that you can find sneaky ways to include a box of cookies into your daily diet if you skimp out on other things.
While they may definitely keep you within daily carb limit but are they doing any good to your body? Are they packed with nutrients your body needs?
Not overeating calories is indeed an important health measure. However, quality is key in order to achieve and maintain a healthy weight.
A huge victory in losing weight will occur for you when you can stop thinking only about the taste of food and also start thinking about how beneficial is it for your body.
The key to weight loss is to focus on the Quality, not only the amount of calories in your food.
6. Exercise 3-4 Times per Week
This is a delicate step because you might feel motivated to start exercising and at some point you should. But, not when you are going through your detox because detox itself requires energy and your body is adjusting to it.
If you throw in the energy requirement of a workout during the detox phase, you may feel faint and dizzy during intense exercise. That being said, you can engage in stretching or just 10-20 min brisk walk during your detox if you want.
However, once you are done with detox you can start to exercise because you will start to eat some carbs again which means extra energy to the body. And to prevent those carbs from turning to weight, all it takes is to exercise 3x a week.
No Improvement
Now, it’s highly unlikely that you will not see any result. Why?
Because by reducing carbs and lowering insulin levels, the hormonal environment changes make your body and brain “want” to lose weight. This leads to drastically reduced appetite and hunger, making it difficult to eat more, but it’s not impossible. So, if you are not seeing results, then there is a good chance that you are consuming too much food.
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