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How to Lose Weight Fast: 10 Important Steps to Success
When beginning a weight loss journey, most overweight individuals want to know how to lose weight fast. While we encourage losing actual body fat instead of just water weight, here are 10 important steps to lose weight fast.
This seems obvious but limiting your potions can help you lose weight fast. If you are not portioning out your foods, you really don’t know how many calories you are getting in. This will more than likely lead to overeating.
Specifically, in America, the portion sizes here are way too much. There is a sort of “bigger is better” attitude here. Unfortunately, bigger is not better when it comes to body fat.
Use calorie tracking tools like my fitness pal to help you stay on track with exactly how much food you should be consuming to lose weight fast
Eat Protein, Fats, and Vegetables
Essentially a ketogenic or Atkins-style diet, this type of eating will produce rapid weight loss. When you limit your carbohydrate intake, your body will begin burning more of its stored body fat.
Definitely a good thing!
While some people don’t do well without their carbs, there is no doubt that this can be an effective way of losing weight more quickly.
Just make sure to get your fats from healthier sources for maximum health benefits and weight loss. Avocados, nuts, coconut oils, olive oils are great sources of fats.
The goal is to limit the butter, trans fat, and high-fat ranch dressings.
Drink More Water
In addition to the research about hydration and weight loss, I’ve noticed that if I drink 2 glasses of water before a meal, I will eat less. This makes sense as your stomach will be filled with water.
The less room in your stomach, the less food you can eat!
A study was conducted that showed that women who drank more water, lost more weight (1)
A good rule of thumb is to drink half your body weight in oz. If you weigh 200 lbs., then you should be drinking 100 oz. I try to drink at least a gallon a day because I am also exercising.
When you exercise, you sweat so you need to replace what is being expelled.
Also, when your body is hydrated, the body runs more effectively. Remember that your body is composed primarily of water, so staying hydrated is a must for weight loss and overall health.
Get A Good Night’s Sleep
Getting a good night’s sleep is essential for weight loss and overall health. Studies show that those who are sleep deprived are more likely to be overweight or obese (2)
When you are not sleeping properly, you just feel off during the day. Do your best to go to the best a little bit earlier and try to limit electronic use by 30 minutes before sleeping.
If your mind is active before going to bed, you are less likely to fall asleep right away.
Begin Weight Training
Weight training is a great way to build strength and muscle. Most people know this. But what some people do not know is that weight training increases your metabolism, which in turn burns more calories.
Another side benefit to weight training is that it will help shape your body.
Chest exercises can raise your bust, squats can firm your butt.
A good weight loss program really should include a balanced strength training routine for maximum weight loss
And no… you will not get bulky from weight training. Women just don’t have the amount of testosterone in their bodies to build a massive amount of muscle like men.
Your body will get firm and toned when you begin weight training.
Remember to get plenty of protein when building muscle. One of the ways I am able to get extra protein is by supplementing with Whey Protein.
Reduce Sugar and Starches
Unfortunately, many of us are addicted to sugar. It produces a similar response to drugs when we try to get from them. Studies show that reducing sugar and starches can lead to more weight loss. (1)
A sugar detox is a great way to help kick the habit. Once you do, your body will see more consistent weight loss, and you will begin to crave healthier foods.
Eat Foods with More Fiber
Eating more fibrous foods is a great way to lose weight fast. Most fibrous foods (fruits, vegetables, legumes) have a lot a volume, but a low number of calories.
This keeps you feeling fuller longer without the calorie bloat of other foods.
Do 30 Minutes of Fasted Cardio
If you do a session of fasted cardio first thing in the morning, the body does not have any fuel in it. Therefore, it will burn more of its own body fat.
You can still have coffee before your cardio, but make sure there are no calories to break your fast.
Cardiovascular exercise in general is a great way to lose body fat. Making it fasted cardio only speeds up the process and helps you lose weight fast.
Feel Good About Yourself
All these tips I have mentioned previously are effective ways to lose weight fast. But what happens if you have tried these steps, but have still failed to lose weight?
Every year, it’s the same old story. I get motivated before summer or after the new year starts. I am so committed to finally losing the weight this year
But it just doesn’t happen…
Why do we fail when we have the best intentions to succeed?
It is our emotions. Part of achieving a healthy weight is how we feel about ourselves. If we look in the mirror and we feel hatred towards ourselves, that is not the proper motivation.
There is nothing wrong with wanting to strive to improve our bodies. In fact, we encourage it for several reasons.
But before you decide on making a change, you must start feeling good about yourself. If you are stressed out or feeling pressured to lose weight, you are shooting yourself in the foot.
Decide that you want to feel good about yourself first, and then decide you are going to make a change. Then when you start to make healthier choices that feel good first, the results will come much faster. I have seen it time and time again.
Commit to a Plan
Once you feel that you are ready emotionally to make a change, it is time to put a plan into action.
There is no point in beating yourself up about the past. The time is NOW! If you are ready to make a permanent change, you are in the right place.
Our website has tons of free information to help you achieve your goals.