Science has your back
Do you want to shed pounds as soon as possible? Of course you do!
When it comes to rapid weight loss, it’s critical to follow a healthy approach that encourages fat loss while maintaining muscle mass and boosts your chances of keeping the weight off.You’ll be on your way to losing weight quickly in five simple steps after reading our new advice.
What is “fast” weight loss?
What is “fast” weight loss?
Losing 1 to 2 pounds (0.5 to 0.9 kilo) per week is typically recommended by health authorities, and many people appear to lose weight at this rate.
As a result, any weight loss of more than 2 pounds (0.9 kilo) per week is considered “rapid.” However, for many people, that may not appear to be a quick response.
While losing 10 pounds (4.5 kilograms) in a week may be technically possible for some people — particularly those who are overweight — it is not realistic for the majority of us.
What about severe calorie restriction?
What happens if you only consume 500 or 600 calories per day? Although drastically reducing calories can result in rapid weight loss, eating far less than your body requires can be harmful.
Extreme calorie restriction can make you feel famished, deprived, and exhausted. Furthermore, it frequently results in muscle loss, or lean mass.
In general, the more lean mass you have, the more calories your body burns even when you’re at rest. Muscle loss during very low-calorie dieting can slow metabolism, making regaining weight more likely in the future.
For many people, rapid weight loss through severe calorie restriction may not be a good idea.
Fast, healthy, sustainable weight loss
Is it feasible to lose weight quickly and for good? Yes, absolutely.
According to new research, people who lose weight quickly are just as likely as those who lose weight gradually to keep the pounds or kilos off. Furthermore, preserving lean mass appears to reduce a person’s risk of regaining weight, regardless of the length of time it takes them to lose weight
Furthermore, a number of things determine how rapidly you can shed pounds.
Women lose weight at a slower rate than males. Because metabolic rate declines with age, older women may lose weight at a slower rate than younger men and women, despite exerting the same, if not more, effort.
Are you ready to start losing weight in a healthy way while eating tasty, nourishing foods that don’t leave you hungry or deprived?Well, if you weren’t you probably wouldn’t still be reading this, so let’s jump right in.
Five simple steps to fast weight loss
1. Cut way back on carbs
Begin by avoiding high-carb foods like as sweets, bread, pasta, fruit, and other comparable items. For a variety of reasons, going low carb can greatly accelerate weight loss.
First, very-low-carb diets, commonly known as keto diets, reduce appetite, according to high-quality research. This enables you to eat less and lose weight quickly without restricting calories or feeling deprived.
Low-carb eating has been demonstrated in several trials to be more successful than other diets for reducing weight quickly. The dip in insulin levels that occurs with keto eating may account for some of this impressive fat loss. When your insulin levels are low, your body is more likely to burn fat instead of storing it.
Finally, some studies suggests that sticking to a low-carb diet to maintain your new weight may help keep your metabolic rate high, boosting your chances of losing weight.
To lose weight quickly, how many carbs should you consume? Sticking to a daily net carb intake of 20 grams or less (total carbs minus fiber) may yield the quickest effects. But instead of counting every carb, you can simply choose foods from our ketogenic diet foods list below and avoid any foods that aren’t on it.
BONUS: Daily supplements are crucial!
Our bodies tend to lack many vital nutrients we struggle to attain with realistic dieting. Here you’ll find supplements like BioFit that are a necessity for anyone on their weight loss journey.
2. Eat plenty of protein
Protein is a necessary ingredient for your body’s survival and growth. Increasing your protein consumption may also help you lose weight faster. For starters, protein can help you feel full and satisfied by causing your body to release hormones that decrease your appetite.
Protein also has a greater “thermic effect” than fat and carbohydrates. This indicates that digesting protein consumes somewhat more calories than the other two macronutrients.
Protein can also help you maintain lean muscle mass and keep your metabolism from slowing down while you lose weight. In fact, several systematic reviews of randomized controlled trials have shown that higher-protein diets tend to promote weight loss while preserving muscle.
It is recommended that protein should be consumed at a rate of 1.2 to 2.0 grams per kilogram of reference weight or ideal body weight each day. For example, a lady who weighs 170 pounds but wants to lose weight to 130 pounds (59 kilograms) should try to consume 69 to 118 grams of protein each day.
3. Keep fat intake moderate
When you’re attempting to lose weight rapidly, eating less fat may seem like a good idea.
However, eating a low-carbohydrate, low-fat diet is not a healthy choice. Within a few days or weeks, you’ll most likely feel deprived, and it’s not a long-term solution. There’s no need to be afraid of fat.
Excessive fat consumption, on the other hand, isn’t a healthy way to lose weight quickly. Eating more fat than your body requires, even on a very low-carb diet, can slow rather than hasten weight reduction.
That said, don’t use a lot of butter, heavy cream, or other fats in your cooking. Also, stay away from or limit your intake of fat bombs and other similar snacks that are low in protein and other nutrients.
Instead, eat just enough fat to give your food flavor and richness without making you feel stuffed. Allow your body to burn its own fat rather than the fat you consume.
4. Go for non-starchy vegetables
Leafy greens and other non-starchy vegetables are great for shedding pounds quickly. They’re low in carbs and calories, but they’re high in fiber, which can help you feel satisfied.
Every day, eat two cups of leafy green vegetables and one cup of other low-carb vegetables, according to the Atkins diet, which has helped millions of people lose weight.
People who followed the Atkins diet lost an average of 10 pounds in the first two months of the 2007 A to Z weight loss trial, far more than those who followed the other three diets.
Other studies have found that people who ate several servings of low-carb vegetables every day lost weight quickly.
While these studies do not prove that the vegetables were the cause of the weight loss, they do demonstrate that low-carb, fiber-rich vegetables can be part of a rapid weight loss diet.
How many low-carb vegetables should you consume on a daily basis? You can eat as many keto-friendly vegetables as you want as long as you stay within your daily carbohydrate limit. This will be about two servings per day for most people.
Bonus: Keto diet foods — what to eat
Are you not sure what to eat when starting your first keto diet? Here you’ll find a quick food list and visual guide showing you what to eat and avoid on keto.
5. Get some exercise, but don’t overdo it
Will working out for several hours each day help you lose weight more quickly? Physical activity has a limited effect on weight loss, according to studies. What you eat seems to have a much bigger impact.
Regular exercise, on the other hand, can help with weight loss. Aerobic activity (e.g., brisk walking or bicycling) and resistance training (e.g., lifting weights) can help you lose weight by increasing your metabolic rate and preserving muscle mass.
While physical activity is beneficial, working out for several hours every day is neither necessary nor advisable for weight loss or good health.
Furthermore, making significant dietary and exercise changes at the same time can be overwhelming.
So, a few times a week, try lifting weights, doing push-ups, or doing other resistance exercises for 15 to 30 minutes. If possible, walk, run, dance, ride a bike, or engage in another aerobic activity for 30 to 60 minutes on most days.
In short, aim to move your body in some way every day without forcing yourself to do more than you can comfortably handle.