There are many ways to lose weight quickly and healthily. While the intentions of fast weight loss may vary from wanting to fit into a beautiful dress to fitting into regular clothes, they all should involve healthy practices. These methods of losing weight quickly and healthily will not only help speed up your results. It will also help you manage any negative side effects that may come from rapid weight loss. So read on to find out more!
- 1 Intermittent Fasting
- 2 Removing Sugar From Your Diet
- 3 Doing Cardio Exercises
- 4 Getting Quality Sleep Each Night
- 5 Eat Breakfast Everyday
- 6 Increasing Protein Intake
- 7 Decreasing Alcohol Intake
- 8 Eat Smaller Portions
- 9 Drinking More Water
- 10 Reduce Stress
Intermittent fasting is not an ideal method for weight loss. However, if done correctly and in a healthy way it can be very effective. You fast everyday meaning you don’t eat anything for an extended period of time. Then break the fast with just one small meal after that period. For example, you would skip breakfast and only have lunch and dinner, with no snacks in-between. This can be a dangerous method and should not be attempted for long periods of time without the advice and guidance of your doctor.
Removing Sugar From Your Diet
Sugar is not your friend when it comes to weight loss. Not only does sugar add unnecessary calories that are easily converted into fat. It also messes with our hormones that are responsible for hunger and fullness. Typically, refined sugars are found in foods like candy, soda, desserts, sauces and even dressings. So they can be easily identified and eliminated from the diet. The reason these sugars are so bad is because they provide little to no nutrients, increase our appetites and make us crave more sweet stuff!
Doing Cardio Exercises
Cardio exercises are moves that raise your heart rate, like running or biking. While it’s not exactly considered to be “weight loss”, cardio is still an effective way to burn fat and calories. When doing cardio workouts, your body burns away its stored sugar (glycogen) first before turning to fat as an energy source. The less fat you have on your body, the more calories you burn during a workout.
Getting Quality Sleep Each Night
Did you know that when you don’t get enough sleep your body produces higher levels of ghrelin, a hormone that makes you feel hungry, which often results in weight gain? Getting the recommended 7-8 hours of sleep per night is crucial for weight loss because it regulates hormones and allows for better moods. During our sleeping hours is also when the body repairs itself!
Eat Breakfast Everyday
What would be worse than losing weight quickly but not being able to sustain it because your diet is unhealthy? Eating breakfast every day is key for fast, but long-term results. It helps keep you full and boosts your metabolism. Calories consumed during breakfast are burned faster, so you’ll be achieving a great balance if you eat around 400-500 calories for breakfast.
Increasing Protein Intake
Protein is an important macro nutrient for weight loss because it’s responsible for building muscle mass (which increases your body’s ability to burn fat). It also keeps you feeling full longer and helps speed up recovery. Which makes you more likely to stick with your weight loss goals. The recommended daily intake for people who are looking to lose weight quickly is around 18-30% of their total calories. So if you eat 1200 calories in a day, that would break down to about 72-144 grams of protein per day.
Decreasing Alcohol Intake
While not drinking alcohol is not entirely necessary to live a healthy lifestyle, it’s best to reduce your intake of alcohol when trying to lose weight. This isn’t because of calories but due to the negative effects that drinking too much can have on your body. It disrupts the metabolism and increases the production of some fat storing enzymes. In addition, alcohol acts as a depressant, which can affect your sleep quality and moods.
Eat Smaller Portions
This is a simple and effective way to lose weight quickly. Instead of eating your usual amount of food, cut it in half with a goal of around 5% loss per week. This means if you eat 2000 calories a day, you’ll have aimed for about 100-200 calorie deficit by the end of each day. Cutting down portion sizes helps decrease calories consumed. Which naturally leads to weight loss.
Drinking More Water
Who doesn’t like waking up to that fresh, cool glass of water every day? Drinking more water can be beneficial for anyone trying to lose weight quickly. Not only does it help with digestion which speeds up your metabolism, but also fills you up and helps keep you hydrated! For weight loss specifically, drinking 1 liter of water right after you wake up in the morning aids in weight loss. This is because your metabolism is faster when you are dehydrated. Drinking at least 8 glasses of water per day is crucial for weight maintenance!
When you’re stressed, your body releases cortisol. This hormone is responsible for storing fat around your waistline and contributes to weight gain! While it’s not the only factor in weight gain. Stress does contribute so finding ways to release stress such as exercising or meditating can help speed up your progress when trying to lose weight quickly. It also helps if you keep a journal. This is because when you write something down, you tend to release the burden and feel much lighter after!
While losing weight quickly may sound good in theory, it’s not something that you should aim for because it isn’t sustainable. It might be quick to lose the weight at first. However, the chances of you gaining it back are much higher than sticking with a slow-and-steady approach. The best thing is to find a balance between making slow changes to your lifestyle. While still being mindful of your weight loss goals. However, if you do want to lose weight quickly, these are just a few ways you can lose weight quickly but in a healthy, sustainable way!