How Do I Lose Weight Fast?

How do I lose weight fast? The fastest way to lose weight is to make sure that you are eating enough quality nutrient dense foods that puts you in caloric deficit. To lose 1 pound a week you need to be in a caloric deficit of 500 calories per day. And to lose 2 pounds a week you need to be in a caloric deficit of 1000 calories per day. A steady healthy weight loss is 1 to 2 pounds per week which is recommended by the CDC by long term weight loss management.

How do I lose weight fast? Photo credit: iStock-Prostock-studio

To lose weight one of the best ways is to balance your plate with a vegetable, healthy fat source, healthy protein source and a complex carbohydrate source.  Vegetables and fruits are some of the best foods to eat because they are high in nutrients and low in calories. It feels you up and it’s a great appetite suppressant as it will make you eat less food.

Vegetables have fiber and that is great for your digestive system.  And those vegetables are:

• Broccoli
• Spinach
• Kale
• Cauliflower
• Asparagus
• Cabbage
• Lettuce
• Brussels Sprouts
• Tomatoes

Here are some fruits that have a good amount of fiber and are high in nutrients and low in calories.

• Apples
• Oranges
• Bananas
• Apricots
• Peaches
• Strawberries
• Grapes
• Watermelon
• Melon

Protein is one of the best macronutrients you can eat to help build muscle, increase your metabolism while suppressing your appetite. The average male needs to consume about 56 to 91 grams of protein per day. And the average female needs to consume about 46 to 75 grams per day. The amount of protein that you need to consume will always be based on your physical activity levels and your respective health and fitness goals.

Diets that have an adequate amount of protein will help you reduce cravings and snacking by helping you feel full and satisfied. Here are guidelines to help you figure out how much protein to eat without eating too much food.

• 0.8 grams of protein per KG of bodyweight
• 1 gram of protein per KG of bodyweight for people over the age of 65 years old.
• 1.4 grams to 2 grams of protein per KG of bodyweight for athletes.

Here are some healthy protein foods that you will never go wrong with when trying to lose weight.

• Meat- beef, chicken, turkey, fish, lamb.
• Fish and seafood-salmon, sardines, and shrimp.
• Eggs
• Plant based proteins such as beans, legumes, quinoa, tempeh, and tofu.

If you want to lose weight fast one of the best ways to keep yourself on track with your weight loss goals is to document how many calories, you are consuming in a diary or log. A good daily calorie range when it comes to weight loss is anywhere between 1,200 and 1,800 calories depending on how much you weigh.

One of the best ways to help you stay in the daily caloric deficit is exercise. Have you ever heard the saying if you don’t move you won’t lose? And to lose weight you need to move your body. Moving your body in some way or another is one of the healthiest things you can do for yourself.  Diet and exercise is the best combined combination to lose weight quickly and in a healthy way.

There are still women who feel if they incorporate weight-lifting that they will get bulky and look like a bodybuilder. That could never happen because women don’t produce enough testosterone like a man, so it is impossible for them to look like a man. Resistance training will help shape the curves, tone the body, and prevent the decline of your metabolism when it comes to women. The more lean muscle mass you have the faster your metabolism will be.

Lifting weights allows you to burn calories after the workout while you are resting.  Resistance training workouts can be dumbbell weights, body weight workouts, work out machines, etc.

Cardiovascular workouts are very important when it comes to weight loss and maintaining a healthy heart. Some good cardiovascular workout options are swimming, walking, cycling, gardening, running, etc.

Here are some weight loss tips to help you lose weight fast.

• Drink up to 8 glasses of water daily.
• Eat more fiber foods such as whole grains, fruits, nuts, seeds, vegetables, etc.
• Limit sugary drinks and fruits because it is empty calories.
• Limit alcohol drink as that is also empty calories.
• Getting high quality sleep and up to 8 hours a day. Research studies show that poor sleep can be influential in weight gain.

Some good healthy whole grains that you can add to your meals when it comes to weight loss are:

• Quinoa
• Oatmeal
• Brown Rice
• Rye
• Barley
• Whole wheat bread and pasta

“The fastest way to lose weight is to make sure that you are eating enough quality nutrient dense foods that puts you in caloric deficit. To lose 1 pound a week you need to be in a caloric deficit of 500 calories per day.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is the best way to lose weight fast is to eat high quality nutrient dense foods such as fruits, vegetables, complex carbs, and proteins. And with this type of balanced diet, you want to make sure you are in a caloric deficit.

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