Start Counting Calories
So you want to know how to lose weight fast? You can do it!
You’ve probably heard of the old-school method of counting calories, and that that’s the best way to lose weight. Well, they’re right.
The first thing you need is a calorie calculator. If you search this on Google, you’ll find many different results, but we recommend this one from HealthLine. It will give you a good idea of how many calories you need every day if you’re trying to maintain your current weight as well as how many calories are needed for weight loss or gain.
Lift Weights 3 Times Per Week
You can do strength training with your body weight, with free weights like dumbbells and barbells, or by using weight machines at the gym.
When it comes to weight loss, most people think that the key is to burn more calories than you consume. And while this is true to some extent, it’s not as simple as that.
The best way to lose weight and keep it off is by adopting a healthy and sustainable lifestyle that you can maintain over time.
Strength training is an important part of any fitness routine because it helps build muscle mass, which burns more calories at rest than fat does (1). This helps you maintain a calorie deficit for faster weight loss. It also allows you to retain your muscle mass during weight loss (2).
In addition to all of these benefits, maintaining muscle mass helps prevent chronic diseases such as diabetes and heart disease (3). It also improves bone health in both men and women, reducing the risk of osteoporosis (4).
Cut Your Carb Consumption
The first step here is to set a limit on how many total grams of carbohydrates you're consuming per day. For weight loss, you ideally want to keep your carbs under 50 grams per day—but if that's too hard, you can start with as many as 150g.
Now that we've covered how many carbs to eat, let's get into the second question: which kinds? There are two main types: simple and complex. Foods like bread, rice, pasta, and potatoes are all carbs—and they're all "complex" carbs. Legumes and fruits are also examples of complex carbs.
Simple carbohydrates include honey, milk, and table sugar (sucrose). A good rule of thumb for deciding whether or not a carbohydrate source is simple or complex is this: if it comes from something that grows in the ground (like a plant), it's most likely a complex carbohydrate; otherwise it's probably a simple one.
The primary benefit of lowering your carb consumption is that food sources high in carbohydrates (like bread) have an increased insulin response compared to protein-rich foods (like fish). Insulin allows your body to store nutrients more easily; protein encourages burning calories instead of storing them. In other words: lower carb intake = less fat storage
Drink More Water
- Drink water before and after meals. You should be drinking water before, during, and after your meal to ensure that you don't feel hungry or tired while eating. Feeling hungry can lead you to eat more than you need and feeling tired can slow down the rate at which your body can digest food. Drinking a glass of water either 30 minutes before or immediately after eating will help with weight loss because it satisfies hunger without the extra calories found in other drinks like soda or juice.
- Drink cold water, even if you don't want to. Your body will burn calories warming up the cold water, which means that even just sitting around drinking from a cup of ice-cold water will help with weight loss. Drinking cold water isn't something most people enjoy doing, especially when they are used to drinking room temperature or warm beverages like tea and coffee, but it's important for health reasons as well as for losing weight quickly.
- Drink plain old H2O instead of sweetened beverages like soda and juice. There is nothing wrong with enjoying a sweet beverage occasionally, but those who are trying to lose weight quickly would do well to restrict their consumption of high-calorie drinks since they provide no nutritional benefits other than adding extra sugar into your diet. If you're looking for something sweet in between meals, consider snacking on fresh fruit instead of reaching for sugary snacks like candy or cookies because fresh fruit contains less sugar than processed foods but still tastes good!
Eat More Protein
Eating protein can help you feel fuller for longer, which makes it easier to watch your caloric intake. It also has a higher thermic effect than carbohydrates or fat: the body burns more calories digesting protein than it does digest carbs or fat. A high-protein diet can aid weight loss in two ways:
- It decreases levels of ghrelin, the hormone that tells you when you’re hungry
- It increases levels of peptide YY and glucagon-like peptide 1 (hormones that tell you when you’re full)
Quick weight loss is possible when you change your lifestyle and start focusing on the nutrients your body needs.
When you know what to eat and how much to eat, your body will naturally begin to shed weight. When you take the time to change your lifestyle, you can lose weight fast.
As you take the steps toward achieving a healthy lifestyle and losing weight quickly, remember these guidelines:
- Get as many nutrients as possible. Focus on foods that are high in vitamins and minerals but low in calories. Foods like avocado, kale, spinach, lentils, nuts, and seeds are all excellent options.
- Don’t overindulge in unhealthy foods. If you love something sweet or enjoy a glass of wine once in a while; that’s fine! Just don’t overdo it.
- Choose low-fat, low-sugar options when possible. Some foods contain lots of calories from fat or sugar but not much nutritional value; avoid these whenever possible so you can make room for other healthy choices on your plate or in your glass!
- Drink plenty of water throughout the day. Water helps us feel full so we don’t have cravings for unhealthy snacks later on; plus it has no calories which mean no extra pounds (or inches) added anywhere!