13% of population in this world are obese which means more than 1 billion people are suffering from obesity and being overweight. Thus, it is no secret why so many people want to lose their weight as fast as possible. But, most of them are doing it either in a silly way or they don’t know how to lose weight properly and these things lead to hinder their journey from overweight to achieve a healthy weight. So, the question remains: how to lose weight fast? Well, this is not a rocket science. But, don’t worry, in this article, we will provide you the best scientific methods and tips to lose weight fast and get healthy again. Without further wasting time, let’s hop into this matter.
Start Calorie Deficit Diet
Most people will advise you to eat less which is a basic rule of weight loss that we all know but that won’t do the job. What you need to do is to: first, track your daily calorie intake then second, start a calorie deficit diet. A calorie deficit diet means eating less calorie than your daily calorie intake.
A basic thumb rule of calorie deficit diet is to consume 500 calories less than your daily calorie intake. For example, if you consume 2500 calories per day then you should start consuming 2000 calories per day. In this way, you will lose weight fast and tracking the calories everyday will take your to the right track without any mistake.
Limit Your Refined Carbs & Junk Foods Consumption
It is no secret that refined and processed carbohydrate food items and junk foods are two of the biggest reasons behind obesity and unhealthy overweight. These foods have so much simple carbs and trans fats that as soon as you digest these foods, they will turn into fats and store in your tummy and other areas of your body to make you obese and unhealthy.
If you really want to lose weight fast, you have to give up eating these unhealthy junk foods and processed carbs or at least, limit your consumption. For example, you can eat some of those pastries or burgers or a slice of pizza once in 2 weeks but make sure to track your calories so that you don’t exceed your calorie intake while you are in your calorie deficit diet. So, say no to junk foods until you get in healthy body weight. Your dedication towards your health is what it needs to achieve your fitness goal.
Consume Optimum Amount of Protein
In your calorie deficit diet, include more protein sources and eliminate the simple carbs like white rice and white bread as well as food items with saturated fats. Replacing carbs and fats with protein, you reduce the hunger hormone and boost many satiety hormones which leads to a major reduction in your hunger so you automatically will consume less calories.
In this way, consuming protein foods helps you to lose weight fast. Moreover, protein is necessary for your body’s growth as well as for increasing strength in your muscles and bones. So, take optimum amount of protein in your meals to get rid of those unnecessary hungers and cravings.
Use Smaller Plates/Eat Frequent Small Meals
If you follow a calorie deficit diet with high protein, less carbs and less fats, you still need one more method to implement so that you can lose weight fast in a perfect way. That method is, eat small meals but more frequently. What do we mean by that? Well, let’s take an easy example to understand that. For example, your calorie deficit diet is 2000 calories daily and you take 3 meals to finish your calorie requirement. This way is not helpful for your weight loss journey.
Why? Because, as soon as you eat a big meal with lots of calories, the insulin in your body starts to spike and this leads to increase the sugar level in your blood and as well as makes it difficult to lose weight. That’s why, what you should so is to take smaller plates, eat small meals like 5 meals of 400 calories to reach your daily calorie requirement. In that way, neither you have to stay hungry for more time nor the sugar level in your blood will rise because you will be consuming small meals more frequently without any overeating.
Start Doing Cardio Exercise
Exercise is one of the best way to lose weight fast if you can do it everyday with right intensity and dedication. And, with the proper amount of diet and nutrition, it is quite easy to lose weight fast. If you get some time in the morning then go for brisk morning walk.
It’s also a great cardio or if you get time in the evening, you can do various cardio exercises in the gym or at home such as cycling, burpees, jumping jacks, jumping ropes etc. Cardio exercises not only can strengthen your heart but also can shred the extra fat stored in your body. We have a detailed article on the best cardio exercises you should do to lose weight. In the below link, you can read that article.
Read More: 10 Best Cardio for Weight Loss!
Get Adequate Sleep
It is no secret that getting adequate sleep is one of the best things we can do for the betterment of our overall health. Obviously, we are not going to describe the numerous benefits of good sleep. All you need to know that adequate sleep makes your digestion better as well as lowers the chance of getting various diseases namely heart diseases, diabetes etc.
Moreover, good sleep also helps you to burn calories and lose fat stored in your body. So, there is literally no reason for you to avoid a good sleep at night. You will be more healthy, stress free, fresh and active throughout the whole day with a healthy weight of course.
As we have said earlier in this article, it is not very difficult to lose weight fast because all you have to do is to follow all these tips and methods we have described. With dedication and determination to reach a healthy weight, you can do it quite easily. Consistency is another essential factor in a fitness journey too. Suppose, if you are only focusing on doing cardio exercises but don’t follow a strict calorie deficit diet with high protein and low carbs & fats and moreover, if you don’t limit your junk food intake then it will be very hard for you to lose weight fast. So, if you want to reach your fitness goal as soon as possible like in several months then you have to be consistent and determined in diet, nutrition, exercise as well as sleep. Anyway, we hope that you have found this article about how to lose weight fast helpful enough. If it really so then don’t hesitate to express your valuable thoughts in the comment section below. Thanks for visiting and appreciating our wok.