Most people who start up on a diet plan are looking to see results as fast as they possibly can. They don’t want to wait for months on end until they finally reach their goal weight.
They want to see results – tomorrow. The faster they’re at that goal weight, the faster they can enjoy their life, or so they often think.
But, what you must realize is that the desire to lose weight too fast can cause you to do unsound things, so it’s important to keep things in perspective. You can definitely lose weight fast with the right approach, but it’s important to keep things healthy.
Use crash diets, extreme workout programs, and harsh supplements and you won’t be feeling healthy or will that weight stay off.
So our mission here today is to teach you how to lose weight fast so that you can get on track to success.
Let’s look at what you should know.
The very first thing that you need to do if you want to learn how to lose weight fast is to figure out your calorie requirements. Weight loss does boil down to how many calories you consume versus how many calories you burn off, so this is something that you must get control over.
You don’t want to take your calorie intake too low as this will just cause your metabolism to slow down dramatically, but at the same time, you need to take it low enough so that you do actually see the fat loss results that you’re after.
For most people looking for fast results on a fat loss program, you should be eating somewhere between 11 calories per pound of bodyweight and 13 calories per pound.
If you’re more active, you can use the higher end of that range, while if you’re less active, you can use the lower end of that range.
You might consider taking it slightly lower, but note that if you are eating at around 10 calories per pound, which is the minimum that you should ever use, you should only stay at this level for a week or two before you increase it upwards again for a week or two to prevent the metabolic slow-down that typically occurs from happening.
If you’re not taking steps to avoid this, you’re going to become highly frustrated with your progress after a few weeks on the diet.
Your body will naturally slow down its metabolic rate any time you reduce your calorie intake and the lower you reduce it, the more it slows the metabolism down. Therefore, the more frequently you need to be eating at a higher level again – essentially ‘breaking’ from that very low calorie diet.
Next, the second step to losing weight fast is making sure that you’re eating the right foods. While your calorie intake is going to very much determine which direction your body weight goes, it’s your food intake that establishes how you feel while you’re dieting as well as whether you lose body fat mass or muscle mass tissue.
By selecting the right foods, you can make the fat loss process that much easier and make sure that you also look good as you lose weight. The last thing you want is to start burning up lean muscle mass as not only will this make you appear flabbier overall, but it will mean that it’s harder to maintain the weight loss that you do achieve over the long term.
When it comes to food selection, you should be thinking in terms of lean proteins and green vegetables. These are paramount to success for anyone who wants to lose weight fast.
Ideally you should be eating plenty of chicken breasts, egg whites, white fish, low fat dairy products, and fish and seafood. These are the leanest sources and the ones that are going to bring you the most optimal results.
Pair together the lean proteins and vegetables with each meal and snack you eat, and you’ll be set. To a few of those meals, you may want to add some healthy fats. This will help to keep your hunger level lower, but will add more calories, so be aware of how much you’re adding as you do this.
You should stick to healthy fat sources such as nuts and natural nut butter, seeds, avocado’s, fatty sources of fish, and olive oils. These will help enhance your health while encouraging body fat loss.
Now, since you should be doing workouts as well as you strive to see fast weight loss, you will need to eat carbohydrates at some point. Carbohydrates are the body’s main source of fuel, so it’s vital that you aren’t cutting them out entirely if you are going to keep exercise in.
That said, you can’t eat too many or the wrong types or they will hinder you from seeing the results you’re looking for.
Ideally you want to eat the most non-processed forms of carbohydrates available. This means turning towards oatmeal, brown rice, quinoa, sweet potatoes, and barley. These will not spike blood glucose levels, so will keep you on an even level for hours after you consume them, making sure your hunger doesn’t get out of control.
Eat these right before and immediately after your workout session only and cut them out at all other parts of the day. This will ensure that you have the energy you need for those workouts, but aren’t over-consuming and preventing fat loss from occurring.
Fruit can be taken in with moderation on your plan to lose weight fast, however for best results stick to berries or apples as these tend to beat hunger best and are low calorie options.
Have one on or two servings per day to kill any cravings for something sweet.
On the exercise front, to lose weight as fast as possible, you’ll want to focus on strength training along with interval cardio training.
Strength training is great because it will best help you retain your lean muscle mass tissue so that you never risk seeing a permanent metabolic rate decline. Additionally, it’ll help keep you looking defined and toned, which is the look that most people are aiming to create.
Furthermore, strength training is excellent for boosting your metabolic rate for hours after you complete it, so it can help you burn more calories overall at the end of the day.
When strength training, make sure that you use compound exercises and lift heavy weight. You must challenge yourself if you want to see results and doing so will help you also burn the most calories overall in the workout session.
Keep your rest periods on the shorter side as this too will enhance your metabolic rate more than if you had used very lengthy rest periods. 30-60 seconds is ideal.
Try and do a full body workout plan three days per week, taking one day off between workouts and you’ll have the best set-up for maximizing your fat loss progress.
In addition to the full body workout, also add in some interval cardio training. This is cardio training where you alternate between full out bursts of exercise with much more moderate intensity periods of exercise.
The interval portion is typically anywhere from 20-60 seconds long with the rest period being two or three times that length. The harder you push yourself in the interval (the shorter in duration it is), the longer the rest period you’ll need.
Note that you should not stop exercising completely during these rest periods however but rather should just maintain activity at a very low intensity level.
Repeat these work to rest intervals five to ten times per interval training session and you’ll be seeing results in no time.
Keep in mind that both of these workouts are very intense in nature, so it’s imperative that you are getting enough rest in between them as well.
Be sure that you take at least one day off for complete rest each and every week. This will be an absolute necessity so that your central nervous system doesn’t start to become too overworked. Some people may need two days off – learn your body and what it responds best to.
If you ever feel like you’re really dragging in the gym, that’s a sign you need a bit more time off. Remember that you won’t have as good of recovery capabilities while you’re on a fat loss diet plan, so you may not be able to handle as much exercise as you otherwise would.
So there you have the facts about how to lose weight fast. Use the details provided in this approach and you will only be a few short weeks (or months, depending on how much weight you have to lose), from your ideal body weight.