Losing weight is something we all want.
No matter how thin or skinny you are, you always want to shed at least one more pound out of your body.
I have friends that are skinny to the point of being anorexic, but they still want to lose weight.
And then there are those who are overweight, and they want to lose weight fast.
Well, losing weight fast is not easy.
However, over the years, I’ve figured several steps that can help you do it in a safe manner.
Step 1 – Dismiss Sugars and Carbs from Your Diet
Your biggest enemy for losing weight fast is sugars and carbs.
You do not need to cut them down completely, but cutting down a significant amount of sugars will help you lose weight.
Maybe not so fast as you would love to, but fast enough to see results after a month.
Sugars and carbs stimulate secretion of insulin, which is the main fat storage hormone in your body.
When the insulin levels are high, your body cannot burn fat.
When the insulin levels are down, fat can easily get out of the fat storage and your body burns fat, not carbs and sugars.
Additionally, when your insulin levels are low, your kidneys can shed more water and sodium out of your body.
This will reduce your bloat and water weight.
If you didn’t know, you can lose up to one and a half pound in a day if you flush all water weight.
Step 2 – Learn to Love Protein
What you want to include in your diet if you want to lose weight fast is more protein.
A protein source should be part of each and every one of your meals.
A classic meal dish when you want to lose weight contains protein, the fat source, and low-carb veggies.
One thing that people always ask me is where they can get protein, aside from meat.
Therefore, I will tell you some of the best protein sources.
Meat is the primary source, and it can be beef (arguably the best, but also the most expensive), chicken, turkey, lamb and pork.
Fish and seafood are also another good sources of protein.
Last but not least when it comes to great sources of protein, go for eggs.
There are other sources, like mushrooms, pumpkin seeds, chia seeds, legumes, and they all can be used as alternatives if you do not prefer meat.
Now, another part of your dish is low carb veggies, and this includes broccoli, cauliflower, spinach, cabbage, lettuce, celery, cucumber and kale.
As for fat, you should opt for healthy alternatives, such as olive oil, coconut oil, avocado oil and butter.
Step 3 – Take up Cardio Training
When it comes to losing weight fast, cardio training is arguably among the best.
Lifting weights can help as well, but cardio is the one that burns the most calories.
Your goal here is to burn fat. Lifting weights is more of a boosting your muscle value kind of thing.
Cardio is often combined with resistance training for best results.
Cardio training is running, swimming, walking, climbing, and riding a bicycle and much more.
Step 4 – Interval Training
Once you have perfected cardio training, and you feel you have some experience, and you have built up your stamina, the next step is interval training.
If there is one thing better than cardio for losing weight fast, that is interval training.
The difference between interval training and cardio is that in cardio training, your pulse and intensity stays the same for the whole time.
In interval training, you mix between high-intensity workouts and small intensity workouts.
One example, when you are running, you want to sprint for three minutes at close to maximum speed (90 to 95%), and then for three minutes, you are taking what fitness experts like to call “active recovery”.
During active recovery, you are still running, but you are doing it an easy pace.
Interval training can be used in any cardio exercise, not just running.
You can even use it in weight lifting and resistance training.
Tips for Maximum Efficiency
If you follow the four steps I mentioned above, you should reach your desired weight by the fourth or fifth month.
This is provided you set up a realistic goal.
Losing more than 20 pounds per month requires extreme approach, and often, not a healthy one.
To make sure you are able to achieve success, I will also share with you some tips on how to make it work:
- Get enough rest. Make sure to sleep for at least 6 to 7 hours (I know 8 hours is the preferred number, but let’s face it, nobody can achieve that in today’s modern society).
- Rest for at least 24 hours before targeting the same muscle group. Your muscles need time to rest and recover, so make sure you give them that time.
- Drink enough water. Hydration is extremely important, and dehydration is one of your biggest enemies.
Going the Extreme Way
Now, as I mentioned, there are ways to lose weight fast that help you shed 20-30 pounds per month.
The problem is, they are not as healthy, and they can usually lead to yo-yo effect.
However, if you want to try and go the extreme way, I can share some ways to lose weight fast with you.
The first one is the master cleanse, an extreme, short-term diet, or popularly called the Lemon diet.
Popularized by Beyonce, the master cleanse is a liquid-only diet, as you are drinking lemonade for at least 10 days.
Before and after the diet, you are easing up with only fruits and veggies.
The juice cleanse is another fast solution for losing weight.
There are many variations, but the trick and goal are always the same: juice your veggies and fruits and drink the mixture for three days straight.
You want more veggies than fruits.
The water diet is another way I can suggest.
Case in point: you are not living on water for one week.
Nobody can survive that.
The trick here is to drink a glass of water before each meal, and a total of 8 cups of cold water per day.
A glass of water before your meal will suppress your appetite and you will eat less.