How to lose weight fast? If you have a goal of losing weight quickly, you will most likely gain that weight back. The goal should be how to lose weight the healthy way and keep it off as opposed to how fast you lose it. A healthy weight loss is 1 to 2 pounds per week which is recommended for long term weight-loss management.
How to lose weight fast? Photo credit: iStock-FotografieLink
One of the most important things when it comes to weight loss is diet, meaning the types of foods you should be eating. You can’t achieve weight loss without having a caloric deficit. The types of foods you should be eating when you want to lose weight are:
Protein source– chicken, turkey, fish, beef, salmon,
Fat source– avocado, almonds, peanut butter
Vegetable source– asparagus, broccoli, spinach, green salad.
Fruit source– bananas, apples, oranges, peaches,
Small complex carbohydrates source– brown rice, sweet potatoes, wheat pasta, oatmeal.
One of the reasons why eating fruits and vegetables is so important when it comes to weight loss is because it is high in fiber. And that fiber slows up your digestive system and suppresses your appetite making you eat less food. Fruits and vegetables are high in nutrients and low in calories.
If you can drink up to 8 glasses of water daily that can help suppress your appetite while making you eat less food. Drinking water daily makes you fuller and sends signals to your brain that your stomach is full.
Exercise and physical activity also help to put you in a caloric deficit along with diet. You must be able to move to burn calories. And that can be done through cardiovascular exercises such as swimming, walking, cycling, gardening, dancing, running, etc.
Strength training will also help you burn calories but more so after the workout. The more muscle you have the faster your metabolism will be. The types of strength training workouts are resistance bands, dumbbell workouts, weight-lifting machines, bodyweight workouts, etc.
If your strength training about 3 to 4 days a week and incorporate cardiovascular training about 3 to 4 days as week then you should be able to lose weight weekly. And you need to do this while being on a low-calorie balanced diet.
The only way that you can monitor it if you are on the right path dietary wise is to monitor the foods you eat and the calories you consume. You can log all of this in a notebook or diary and doing this will keep you accountable.
If you write down that you are consuming 1,500 calories per day and you write down all the foods, you must eat for the day then you know that you will be in a deficit based off that. And also based off how many calories you are burning in your daily workouts. To lose one pound a week you need to be in a calorie deficit of 500 calories daily.
Try not to lose faster than 1 to 2 pounds per week as that would be counterproductive to long-term weight management. Losing more than 1 to 2 pounds per week can eat up into your lean muscle mass. And if you lose muscle it will slow up your metabolism.
Here are some good weight loss tips to follow:
- Drink up to 8 glasses of water daily
- Consume fiber foods like fruits and vegetables, nuts, seeds which will help suppress your appetite.
- Limit sugary fruit drinks.
- Limit alcoholic drinks.
- Eating a high protein breakfast can help tame your cravings.
- Get enough quality sleep as that will help reduce eating late at night. Poor sleep has been linked to weight gain.
“A healthy weight loss is 1 to 2 pounds per week which is recommended for long term weight-loss management.” Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line is losing weight fast should never be in anybody’s vocabulary. It should be how to lose weight the healthy way which is losing 1 to 2 pounds per week. If you consume fruits, vegetables, protein, and exercise daily then you will lose weight. And if you consume a low-calorie diet that is balanced in your macronutrients then you will lose weight.
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