Here’s Easy to Follow Tips on How to Lose Weight Fast & Safely Without Facing Health Issues
People struggle to lose weight for numerous reasons. Some maybe want to shed weight to make their six-pack abs visible, and some want to because of being overweight. You’re doing everything you can, like adding cardio to your workout routine, avoiding junk foods, and even training hard. However, you keep on wondering how to lose weight fast or get a shredded beach body.
Cutting on junk foods and staying active is recommended to lose weight. And, if you’re exercising regularly and struggling to lose weight or want to take your dedication to another level, you’ll need to consider your calorie consumption. For instance, eating enough to maintain your muscles while losing fat, such as calculating your daily calorie consumption. Similarly, it’s recommended that you replace starchy carbohydrates with green vegetables to lower your food intake while staying full.
No matter whether you’re looking to get ripped or want to lose weight because you’re overweight. Go through the below tips and simplify in a better way what change you’ll need to make to lose weight.
Here’s How to Lose Weight Fast & Safely
Let’s get straight if you’ve not been active and you’ve gained weight over a period of time like 2 to 5 years span then you can’t expect to get slim or shredded in a month, as reversal will also take an equal amount of time as you didn’t gain weight in a night. Nonetheless, you can take active steps, which help to lose weight faster and here below are some of the recommendations:
Avoid Junk Foods
It’s the basic tip that you’ve heard it all the time. To avoid junk foods means that you shouldn’t be eating them on a regular basis if you were. If you go out and eat once in 1 to 2 months, then it’s another story. But, if your day doesn’t end by eating pizza or a burger, you’ve to reconsider your food choices and ensure you’re eating food that’s good for losing weight, like green vegetables, lean protein such as chicken breast, and complex carbohydrates like oats or brown rice.
Drink More Water
Water helps your cellular activities that, include the burning of fat. Hence, ensure you’re drinking enough water, which helps you keep full and lose weight. For instance, try drinking 1 gallon of water in a day.
Go Caloric Deficit
Going deficit in the calorie and doing more physical activity is the key. For instance, if you’re consuming lesser calories and doing more exercise or any other physical activity, you’ll naturally start losing weight. However, you’ve to be careful not to overdo it and to go caloric deficit in a healthy and controlled manner. For instance, reducing 500 calories in your daily consumption will make a difference.
Eat Less Starchy Carbohydrates
Overeating starchy food, such as rice, pasta, potatoes, and breads, won’t be absorbed entirely by your body. In other words, it stores more than the required glycogen, and after that, your body will store all the leftovers as fat. So, you might not need to avoid it altogether, but make sure you keep it limited and do not eat more than your body requires.
Eat Balanced Breakfast
Make sure you aren’t skipping your breakfast. It’s the most important meal of your day. Have a balanced breakfast with carbohydrates, proteins, and healthy fat. Breakfast helps regulate your appetite hormones throughout the day, and people who skip breakfast are likelier to gain fat. In addition, a big and balanced breakfast will be used by your body to build muscle, especially if you’re involved in going to the gym or doing outdoor physical activity like playing sports.
Daily Fasted Cardio
You should do 30 minutes of fasted cardio exercise daily, like walking outside. After 6 to 8 hours of sleep, your glycogen level is lower, and fasted cardio will force your body to use stored fat as fuel. Similarly, it elevates your metabolic rate, so you burn more calories throughout the day. And it also increases your net calorie expenditure, which helps sustain your energy.
Eat Multiple Meals in Small Portions
It’s best to divide your daily calorie into 5 to 6 small portions. Similarly, try to eat a balanced meal with protein, healthy fat, and carbohydrate. Again, eating in small portions gives enough room for your body to appropriately digest the food and keep you energetic throughout the day.
Go for 1.25 Grams of Protein per Pound of Lean Body Weight
Consuming 1.25 grams of protein per pound of lean body weight is ideal for keeping your body full, avoiding muscle loss, and losing weight simultaneously. Similarly, ensure you’re eating lean protein such as egg whites and chicken breast, as they’re low in fat.
Consuming Less Sugar
Consuming simple carbs and sugar after exercise refills muscle and liver glycogen stores, but excess consumption will get stored as fat. Similarly, ensure you’re eating fruit, so you can get enough fiber instead of drinking fruit juice, which contains fructose, a form of sugar.
Many questions about how to lose weight fast while working out. Exercise, especially hitting weights, helps retain muscle mass while losing body fat. Hence, working out helps lose body fat and maintain or gain muscle mass. Similarly, make sure you’re consistent and working out from 3 to 6 days a week, like following a specific workout program and doing cardio exercises like bicycle rides, walking, or your choice of cardiovascular activity.
Rotate Carb Intake
It’s suggested that you rotate your carbohydrate intake. For instance, keep your carb intake more on your workout days compared to rest days, where you don’t do much physical activity. On non-training days, it’s best to go for a low-carb diet and have moderate on the day you’re training.
Don’t Reduce Calories Drastically
For those working out regularly and going into a caloric deficit, it’s suggested to do it gradually over time. So, if you’re consuming 3000 calories, then first reduce to 400 to 500 calories and check whether you’re losing weight, and if you’re not, then consider reducing more.
Get Quality Sleep
Sleep is essential to maintain your BMI, significantly when you’ve reduced your daily calorie intake. In addition, sleep helps maintain your muscle mass at the time of reduced energy intake.
Increase Your Green Vegetable Intake
Vegetables are full of nutrients, providing maximum nutritional value through minimal calories. It means you will stay full in fewer calories, making it a good option for those on a caloric deficit diet plan. In addition, consuming vegetables with every meal ensures you’re getting enough fiber, which also helps in digestion.
Ensure Consuming Enough Fiber
Fiber helps in lowering insulin levels. Similarly, it absorbs water and keeps your stomach full, which also helps fight unwanted hunger pangs. Some of the best options are fiber-rich foods like oatmeal, beans, and leafy green vegetables.
Eat Healthy Fats
Healthy fats are quite underrated when it comes to fat loss. But it’s equally essential. Similarly, those who wonder how to lose weight while working out would say you should reduce overall calorie consumption. But, you must ensure you get enough fat from sources like olive, flaxseed, nuts, fatty fish, avocados, and seeds.
Make It a Long-Term Lifestyle
Questioning how to lose weight fast in a few months or a year isn’t an answer. Instead, you should be focused on enjoying the journey and making fitness a lifestyle. Of course, you can lose weight fast while working out and making the necessary changes. However, it would be best if you were looking forward to not gaining the weight back once you lose. Hence, it would be best to focus on making a lifestyle that will help you lose weight fast and keep you away from illness and other age-related issues like joint pains.
Do at Least One Session of Full Body Workout in a Week
Full-body workouts are an excellent way to increase your metabolism, as you hit a large number of muscles in one single session. Similarly, body part splits require you to workout frequently and hit each muscle group with higher volume.
Now it doesn’t mean that full body workout gives more results than body split workouts or vice-versa. But, going for one full-body workout session in a week, then an upper-body and lower-body workout, will help you. In addition, adding a couple of cardio sessions along with it will prove more beneficial to lose weight fast.
For experienced lifters looking to lose weight fast to look more shredded, it’s time to consider calculating macros. Yes, when you’re trying to look ripped, the goal is to lose body fat while maintaining your muscle mass, and the best way is to track your macronutrient so that you can track your progress.
Try Keto Diet Plan
The ketogenic diet involves eating low carbs, moderate protein, and a high amount of healthy fats. In the ketogenic diet, your drastic reduction in carbohydrates puts your body in a metabolic state called as ketosis, which allows your body to lose weight fast. To know more about the ketogenic diet, read this.
Read Food Labels
Learning to read food labels can help you find healthy food options that help you lose weight. For instance, the calorie information mentioned on food labels shows how a particular food fits into your diet and how many calories you’ll get by eating that food.
When trying to lose weight, especially if you want to lose weight fast, it’s best to avoid consuming alcohol. A glass of wine has as many calories as much a piece of chocolate. Hence, drinking too much can prevent you from losing weight, and you’ll gain weight instead.
Set Realistic Goal
Yes, you’re finding an answer for how to lose weight fast, but make sure you’re keeping realistic goals. For example, instead of thinking about how to lose 30 pounds in a month, set realistic goals and try 1 to 2 pounds per week.
Keep Your Stress Level Under Control
It’s often seen that increased stress levels contribute to unhealthy weight gain over the period. Similarly, increased stress may also contribute to the unhealthy eating pattern. Hence, it’s recommended to control your stress level by following a healthy workout routine, yoga, talking with family & friends, and more.
Here’s Why It’s Essential to Maintain a Healthy Weight
For those who’re obese for them, it’s essential to lose weight. Now, what’s the benefit? For starters, it’s as simple as making yourself feel more confident about yourself. Similarly, you’ll stay more energetic and improve your overall health. Healthy body weight assures the proper functioning of your cardiovascular system. In addition, it reduces the risk of diabetes, gallstone, asthma, and snoring.
Here Are Sample Meal Ideas to Lose Weight Fast
These sample meal ideas are low-carb, which helps limit your carb intake. Every meal contains protein, veggies, and healthy fat, which is essential for losing weight fast. Similarly, these meals are just suggestions; you can have your own food preferences.
- Spinach, feta crustless quiche, mushroom
- Poached eggs W/ sliced avocado and a berries
- Unsweetened Greek yogurt W/ almonds & berries
- Green smoothie W/ avocado, nut milk, spinach, and a side of cottage cheese
- Lettuce wrap W/ grilled chicken, red pepper, salsa, and black beans
- Smoked salmon W/ avocado and asparagus
- Kale & spinach salad W/ chickpeas, guacamole, and grilled tofu
- Baked salmon W/ ginger, roasted zucchini, and sesame oil
- Ground turkey W/ mushrooms, peppers, cheese, and onions
- Enchilada salad W/ chicken, mango, avocado, spices, and peppers
- Roasted cauliflower W/ tempeh, pine nuts, and Brussels sprouts
- Homemade trail mix W/ dried fruits and nuts
- Kale chips
- Spicy roasted chickpeas
- Tuna pouches
- Strawberries & brie
- Steamed edamame
Some Side Effects You May Get When You Try to Lose Weight Fast
Those who don’t take any precautions and go on to lose weight at a faster rate without giving proper attention to their diet and lifestyle may lose weight fast but will also face certain side effects, and they’re like:
- Muscle Loss
- Hair Loss
- Irregular Menstrual
No wonder those who struggle to lose weight; for them, how to lose weight fast is one of the common questions. It’s a valid question, as maintaining a healthy weight is important for various reasons. For instance, having a healthy weight helps you function better throughout the day. Also, it prevents chronic conditions that often come with obesity, such as diabetes, cholesterol, blood pressure, and more.
Nonetheless, here we’ve mentioned some tips you can follow if you’re looking to lose weight. Similarly, it’ll help you become more confident and motivate you to stick with your weight loss goal more efficiently. Also, losing weight quickly is good, but be careful and think about it in the long run. You may lose water quickly, but proper weight loss while maintaining muscle mass and ensuring the fat you lost doesn’t come back takes time, discipline, dedication, and a lifestyle change.
Here below are the answers to some of the commonly asked questions.
How to Lose Weight in 1 Week?
Weight loss isn’t hard if you follow proper nutrition and workout. Similarly, to lose weight in 7 days, it’s recommended that you follow a proper diet, exercise regularly, and do cardio exercise. And, if you’re on point with diet and exercise, you can expect to lose around 1 to 2 pounds per week healthily.
How to Lose Weight Fast?
First, you must be clear about what you mean by losing weight fast. If you’ve reasonable expectations like losing 1 to 2 pounds a week, it’s achievable without putting your body through extreme dieting. Similarly, if you wish to get shredded from being overweight within a few months, it’s impossible as you can’t reverse the results of the unhealthy choices you have made for years.
How to Lose Weight Without Exercise?
Yes, it’s possible to lose weight without exercise by following a low-calorie diet. However, it’s not recommended or healthy. Similarly, if you lose weight without exercise, then you’ll also lose muscle mass.
Which Food Are Best for Losing Weight?
Food that is low in carbohydrates and fats and high in protein and fiber content is good for losing weight. Similarly, meat that is low in fat while high in protein is also a good choice—for instance, chicken breast, egg whites, oatmeal, and brown rice.
What Food to Avoid for Losing Weight Fast?
Avoid eating processed foods like burgers and pizzas that are high in carbohydrates. Similarly, sugary drinks and sweets are also not healthy when losing weight.