How To Lose Weight Fast

People want to lose weight for a variety of reasons, and one of the most common pitfalls they fall into is following a fad diet that promises real results quickly. Even if there are absolutely things you can do to speed up the process of losing weight, it is essential to be aware that losing weight too quickly can actually have the opposite of the desired effect.

When it comes to losing weight in a healthy, sustainable, and manageable way, the journey is much more important than the final destination or the rapidly approaching deadline, just as it is in so many other aspects of life. Continue reading for some expert advice on the most effective strategies to lose weight and maintain the loss.

Why Rapid Weight Loss Isn’t the Best Goal for You to Aim For

Even while the “drop 5 pounds in a week” diet myth has a powerful draw, there are numerous reasons why swift shedding may actually go against your best attempts to lose weight. One of these reasons is that your body needs time to adjust to the rapid weight loss.

First, people who lose weight quickly, especially through fad or crash diets, typically are not able to keep it off. This is due to the fact that the weight that people who lose weight gradually lose is typically comprised of more muscle mass and water and less fat mass than people who lose weight quickly.

According to Connie Bennett, a certified health coach and the author of Sugar Shock and Beyond Sugar Shock, “maintaining lean muscle is vital in weight loss since it plays a key role in metabolism.” This statement was made by Bennett. “Having more muscle allows you to expend more calories. When you lose weight too quickly, however, you not only lose fat, but you also lose muscle, which causes your body to burn less calories. Rapid weight reduction can also result in a lowering of the metabolism that is irreversible.

The dreaded yo-yo weight cycling that so many chronic dieters face is typically the unfortunate result of rapid weight loss. In point of fact, a study of previous participants on NBC’s weight reduction television show “The Biggest Loser” indicated that the participant’s metabolism slowed down according to the amount of weight that was lost in a short period of time. The research also discovered that in the six years that followed the competition, the participants gained back a sizeable portion of the weight that they had shed throughout the course of the tournament.

Another Australian study with 200 participants was published in The Lancet with the finding that dieters in the study lost the same amount of weight; however, the group that lost weight slowly lost 10% more body fat and 50% less lean muscle than the rapid weight loss group[2]. This finding was based on the observation that dieters in the study lost the same amount of weight.

When people lose a significant amount of weight in a short period of time, their appetite typically increases at the same time that their metabolism slows down. This makes it extremely difficult to maintain weight loss. According to research published in the journal Obesity, when we shed pounds, our systems signal us to consume an additional 100 calories every day.

Inadequate nutritional intake is a common side effect of following trendy, fad diets as well. “And rapid weight loss is generally due to a huge amount of water,” explains registered dietitian Ellen Albertson, Ph.D., author of Rock Your Midlife. “This is especially true when you limit carbs,” she adds. “What’s more, if daily calories are low, the body may also use muscle mass as fuel, further decreasing metabolism because muscle mass is metabolically active,” the article continues.

The most important thing to keep in mind when trying to lose weight is to do so in a healthy way. According to most medical professionals, a healthy rate of weight loss is between between 0.5 and 2 pounds each week. In light of this objective, the following are some tried-and-true methods for losing weight and maintaining the loss in the long term.

15 Weight Loss Tips Backed by Experts That Are Both Safe and Long-Lasting

1. Make permanent adjustments to your way of life and your behaviors

Albertson recommends that those who are seeking to lose weight avoid using the word “diet.” When trying to lose weight, the last thing you want to do is think about food all the time because dieting can be unpleasant and make you hungry. This is precisely what you want to avoid doing. Instead, she suggests that you conceive of weight reduction as a component of being healthier and that you prioritize taking care of your body before focusing on losing weight.

According to Albertson, “weight reduction is complicated, and while you do not have complete control over the number that appears on the scale, you do have control over what you eat, how much you walk, and other things that effect weight, such as stress and sleep.” She recommends that you treat yourself with a reward whenever you achieve one of your SMART goals (goals that are specific, measurable, attainable, relevant, and time-sensitive).

2. Pay Attention to the First 5–10 Percent

Look at the health benefits that can come from even a moderate weight loss rather than stating things like “I need to lose 25 pounds” and overwhelming yourself with what seems like an impossible goal. Instead, focus on the benefits that can come from even a modest weight loss.

“Set smaller, manageable ambitions,” urges Bennett. “Even a modest reduction of just five to ten percent of your total body weight (TBW) can have a significant positive impact on your overall health and reduce the likelihood that you will develop certain diseases,” such as type 2 diabetes, stroke, cardiovascular disease, and some types of cancer.

3. Decrease the amount of highly processed carbohydrates and sugary foods that you consume.

According to the findings of a study that was published in the Journal of the American Medical Association, the food that you consume has the most impact on your weight reduction. If you eat better quality food, you’ll lose weight more quickly, which is why it’s so important to watch what you eat.

Bennett asserts that lowering one’s consumption of sugar and other quickly digested carbs is among the safest and most effective methods for losing weight. “In particular, you want to eliminate or substantially reduce your consumption of high-glycemic-load meals, such as sugary snacks, processed carbs, and soft drinks,” the doctor said. Your rate of weight reduction will increase if you abstain from or cut back on foods such as French fries, chips, crackers, and other similar snacks.

4. Eat More Plants

According to research, not only does a plant-based diet help people lose weight, but it is also more simpler to follow than a diet that restricts calories. In addition to this, it is rich in nutrients and offers a plethora of benefits to one’s health.

According to Albertson, “produce helps with weight loss because it’s rich in fiber and water, both of which are calorie-free yet take up space in your stomach so you feel full.” In point of fact, a study conducted in Brazil discovered a direct connection between increasing one’s diet of fruit and vegetables and enhanced weight loss.

To get started, Albertson recommends aiming to consume five daily portions of produce and working up to consuming seven to nine daily servings of produce over time. “Eat fruit for snacks and desserts, have a green smoothie to start your day, and have a salad or cut up vegetables with your lunch,” she recommends. “Start your day with a green smoothie.” “For evening, you should eat more stir fries, include vegetables into your pasta dishes, and stir them into soups,” the dietitian advised.

5. Increase the Amount of Protein You Eat

Increasing the amount of protein you consume can make it easier to feel full while also assisting in preventing the breakdown of muscle mass.

According to Dr. Albertson, eating approximately 25 to 30 grams of protein per meal (which is equivalent to two scoops of protein powder or 4 ounces of chicken breast) will help you better regulate your hunger and manage your body weight. The most effective strategy for achieving this goal is to ensure that each of your meals contains at least one portion of high-quality protein.

According to Albertson, women over the age of 50 have a much higher daily requirement for protein (between 1.1 and 1.5 grams per kilogram of body weight) compared to both males and younger women (who require .8 grams of protein per kilogram of body weight daily). According to her explanation, “women require extra protein after 50, especially as they approach menopause, because declines in the hormone estrogen result in a loss of skeletal muscle mass, strength, and regenerative capacity.” This is especially true for women who are getting closer to menopause.

6. Drink More Water

Independent of dietary changes and physical activity, research demonstrates that losing weight is connected with drinking more water. Consuming a lot of water will help you feel fuller for longer and reduce your desire for sugary foods. The process of lipolysis, in which fat is broken down into energy by the body, also requires the presence of water.

As a minimum water intake recommendation, Jordan Morello, a celebrity trainer based in Florida who works for the fitness platform Sweat Factor, suggests following the “eight by eight rule,” which entails drinking 8 ounces of water eight times throughout the day. “I suggest following the eight by eight rule,” he says. “My customers are frequently amazed once they include this [rule] into their own routine [by] how much this simple item can suppress cravings and leave you more satiated throughout the day,” I’ve found. “[T]his simple thing can make you feel more full throughout the day.”

Another deception involving water? You should make it a habit to drink two glasses of water before each meal. According to a number of studies, this easy maneuver can also lead to an increase in weight loss.

7. Make Sure You Have a Balanced Breakfast

Breakfast skippers, listen up. If you’re attempting to get rid of some extra weight, skipping breakfast is not the way to go about it. Studies have shown time and again that skipping breakfast is related with an increased risk of being overweight or obese.

In addition, a study that was published in the Proceedings of the Nutrition Society indicated that persons who skip breakfast are more likely to have diets that are of lower quality overall, and they are less likely to get enough essential nutrients like vitamin D, calcium, and iron.

Nevertheless, not any old breakfast will do. According to Bennett, “a well-rounded, blood-sugar balanced first meal of the day with adequate protein, healthy fats, and what I call quality carbs like fresh berries will help you think more clearly, operate more effectively, and be in better moods.”

8. Get up off the couch and move around more

Increasing your non-exercise activity thermogenesis, also known as NEAT, is one of the simplest ways to lose weight. NEAT refers to the amount of energy that is wasted by activities other than eating, sleeping, or exercising. You can burn hundreds of additional calories just by making a few minor adjustments to your daily routine, such as carrying your groceries instead of pushing a cart, parking further away from the entrance to the mall, taking the stairs instead of the elevator, or even tapping your toe.

Alternately, make an effort to stand more often than you sit. According to a number of studies, simply standing instead of sitting can result in a bigger daily energy expenditure, which directly translates into a greater number of calories burned and, ultimately, a reduction in body weight.

If you weigh 160 pounds and switch between sitting and standing throughout the course of an hour, for instance, you can burn around 35 additional calories per hour. This equates to an additional 280 calories per day, 1,400 calories per week, and approximately 70,000 calories per year.

According to Albertson, a good way to remind yourself to get up and move around every hour is to set a timer on your phone, Fitbit, or computer. “Not only will you burn more calories, but you may also experience a reduction in your blood sugar levels and your chance of developing heart disease.”

9. Start Lifting Some Weights

When compared to fat, muscle has a greater caloric expenditure. How exactly do you go about increasing your muscle mass? Work on one’s strength.

It is a good idea to incorporate resistance training into your strategy for weight loss not only because of the number of calories you will burn while you are working out, but also because of the “afterburn effect.”

EPOC, which stands for excess post-exercise oxygen consumption, is a measurement that indicates how much longer oxygen intake continues to be high after exercise in order to assist in the recovery of muscles. This elevation stimulates the body’s metabolic rate both during and after periods of strength exercise.

Your resting metabolic rate will increase in proportion to the amount of muscle you have on your frame (RMR). Your resting metabolic rate (RMR) is the factor that determines how many calories your body requires in order to function normally. The higher your basal metabolic rate (RMR), the more food you can consume without putting on weight.

According to Albertson, “while cardiovascular exercise is often emphasized, strength training is essential for dropping pounds and maintaining weight loss.” This is especially true after the age of 50, when muscle mass—which burns calories—decreases at a rate of 1% to 2% per year. “While cardiovascular exercise is often emphasized, strength training is essential for dropping pounds and maintaining weight loss.” “Strength training can help slow down the natural loss of muscle mass.”

10. Make Sure You Don’t Go Too Far

When it comes to weight loss, it’s possible to sabotage your efforts by significantly reducing calorie intake or working out nonstop. The majority of people have the misconception that in order to lose weight, one must subject themselves to harsh regimens in order to see results; however, it is more effective to give oneself sufficient time for recovery.

According to certified personal trainer Rob Darnbrough, CEO and co-founder of The Smart Fit Method in California, many people, when they get frustrated that they haven’t lost weight, will double down on the stressor (i.e. catabolic phase) that they are doing. “Many people,” he says, “will double down on the stressor (i.e. catabolic phase) that they are doing.” “For instance, they will run additional kilometers, increase the amount of time they spend at the gym by two, and/or reduce the amount of food they eat. Nevertheless, the anabolic recovery period is the time during which we will see all of the outcomes we want to see from completing the items listed above.

According to Darnbrough, while the body is healing from the stressor, it enters a phase known as the anabolic phase, during which it gains muscle mass and decreases fat mass. As a result, instead of working out to the point of exhaustion, which can lead to overtraining and decreased outcomes, you should focus as much energy on getting enough rest and eating well as you do on your workouts. According to Darnbrough, “in order to generate results that are sustainable, strive to balance your ratio of stress to recovery.”

11. Communicate Frequently With Your Accountability Partner(s)

It’s true that losing weight can make you feel isolated at times, but you don’t have to go through it alone.

According to the findings of research, being accountable is effective. One study found that people who participated in a weight loss program with friends were more likely to keep the weight off six months after the meetings stopped, while only a quarter of people who attended the meetings on their own were able to maintain their weight loss over the same period of time [12]. Having a sponsor or a champion on your journey to a healthier weight is something that numerous organizations recommend doing.

Bennett suggests that checking in with an accountability partner on a daily basis is one of the most effective strategies to regularly eat better and lose weight in a steady manner. “Your accountability partner does not have to be your best friend, favorite co-worker, or partner in order to be effective. Just look for someone else that has the same objectives as you have. You are not required to engage in conversation on a daily basis, either. Simply send each other a text message to let each other know that you are maintaining your healthy diet and sticking to your routine. You can count on your partner for support if you’re struggling to resist the allure of junk food. At this point, you might wish to give them a call.

12. Pay less attention to the television.

Turning off the television is a good idea for couch potatoes who want to trim their waistlines; research shows that the more television individuals watch, the more weight they gain.

One study that was conducted over the course of six years and included more than 50,000 middle-aged women found that the participants had a higher risk of becoming obese by 23% for every two hours that they spent watching television each day, as well as a higher risk of developing diabetes by 14% [13].

The primary reason that viewing an excessive amount of television is associated with gaining weight is that it is a sedentary activity that frequently also results in mindless eating. Therefore, turn it off or try switching the channel to a program that will motivate you to work out instead.

13. Get in Touch With Your Body’s Hunger Signals

When we talk about thoughtless eating, we mean that you can rewire your brain for weight reduction by tuning back into the natural “I’m hungry” and “I’m full” cues that your body gives you.

“Eating on the fly or while multitasking—driving, watching TV, or playing with your phone—while dieting can severely detach you from your normal signals of hunger and satiety,” says Albertson. “Dieting mixed with eating while multitasking—driving, watching TV, or playing with your phone.” “In addition, when we were little, our parents taught us to clean our plates rather than eat until we were satiated.” When you factor in the fact that portion sizes have dramatically increased (by as much as 60 percent for things like snack foods), you end up with continuous overeating as a result.

“Instead, try to eat when you’re hungry and quit when you’re satisfied rather than stuffed,” advises Albertson. “This will help you maintain a healthy weight.” Instead of keeping track of the food you eat, you should keep note of how hungry you are before, during, and after meals in order to reconnect with these signals.

14. Get More Sleep

One of the most important things you can do to maintain a healthy weight and your general health is to get a sufficient amount of sleep each night. According to a number of studies, insufficient sleep is linked to not only weight growth but also other health problems. When researchers analyzed data spanning 16 years on 68,183 middle-aged American women, they found that those who slept no more than five hours per night were 15% more likely to have obesity compared to those who slept seven hours per night [14]. This finding was based on the observation that those who slept less than five hours per night were significantly more likely to be overweight.

People who don’t get enough sleep may also find that their levels of the hormones ghrelin and leptin, which regulate appetite, are lower than normal. This might make them feel hungry throughout the day. Additionally, not getting enough sleep causes an increase in cortisol, which might make it more difficult to lose body and abdominal fat.

Counting backwards seven to nine hours from the time you have to wake up is a terrific idea, according to Darnbrough, who notes that the majority of us do not have control over the time that we have to get up, but we do have control over the time that we go to bed. “I also recommend following the 3-2-1 rule, which states that you should stop working three hours before night, refrain from eating two hours before bed, and turn off all digital stimuli one hour before bed in order to improve the quality of your REM and deep sleep.”

15. Find Other Ways to Soothe Yourself That Don’t Involve Food

There’s a good reason why we refer to it as “comfort food.” Emotional eating, on the other hand, can swiftly undermine any attempts at weight loss.

“When you feel stressed, which raises cortisol levels, rather than reaching for food to feel better—since eating triggers the release of the feel-good neurotransmitter dopamine—raise levels of oxytocin, the love hormone, either by soothing touch, playing with a pet, or getting a hug,” suggests Albertson. “When you feel stressed, which raises cortisol levels, rather than reaching for food to feel better—since eating triggers the release of the feel-good

Oxytocin has been shown in research conducted on animals to reduce the amount of calories ingested and to have a good influence on metabolism. Oxytocin was administered to a small group of human participants over the course of eight weeks, and the results showed that the males lost weight.

“While more research is needed to understand exactly how increasing oxytocin can impact weight and appetite, if you’re going through challenging emotions, taking a self-compassion break will allow you to give yourself the care you need so that you will be less likely to eat,” says Albertson. “This will help you feel better and reduce the likelihood that you will overeat.” “Remember the acronym ‘HALT,’ which stands for hungry, angry/anxious, lonely, and exhausted. “HALT” stands for “hungry, angry/anxious, lonely, and tired.” If your body is telling you that it needs food, you should eat. If you are going through challenging feelings, you should ask yourself, “What do I need?” and then give yourself what it is that you actually require. If you aren’t hungry, then whatever you’re eating isn’t food.