Contrary to common belief, there are actually many ways to lose weight fast. However, that does not mean that there are many easy or healthy ways to lose weight fast. What’s more is some strategies that target rapid weight loss leave an individual prone to rapid weight regain following completion of the intervention. It is important to note that if you take the time to dive into the research a bit then you may find that there are some effective strategies for dropping weight quickly, easily, safely, and allow yourself the ability to maintain that weight loss.
Don’t Keep It Simple
Cutting simple carbohydrates are almost a must for allowing yourself to lose weight fast. Simple carbohydrates like refined grains and simple sugars can wreak metabolic havoc on your body when consumed in high amounts. Eating these foods leads to drastic increases in blood sugar and subsequently insulin levels. Not only can this condition make burning fat that much harder, it can also cause you to overeat. Many foods that contain simple carbohydrates are not only not very satiating but they can also stimulate the want for excess food intake. Increases in blood glucose also means that there has to decrease in blood glucose (hypoglycemia). These hypoglycemic episodes can lead to hunger pains that force you to consume more calories than you otherwise would have. This can make losing weight much harder.
Furthermore, if we cut these foods out we can reduce our insulin levels which can allow you to lose weight fast. While some of this weight lost is a result of increased water excretion, some of it is also coming from fat loss. When insulin is lower, our pancreas secretes another hormone known as glucagon which can plan a key role in fat burning.
If you want to ramp up your weight loss even more than you can try restricting not only simple carbohydrates but all carbohydrates. While many people like to believe that weight loss is a simple matter of calories in and calories out, plenty of studies have found that carbohydrate restriction leads to greater weight loss than a low-fat diet despite total calories being the same. This is because when we restrict carbohydrates we can allow our bodies to transition in fat burning machines that can burn through our stored body fat at a rapid pace.
Carbohydrate restriction can come in many different forms, from carbohydrate cycling to a full-blown ketogenic diet. While stricter approaches such as the ketogenic diet will likely lead to more robust results, carbohydrate cycling can still be a very effective mechanism to lose weight fast.
The common belief is that it takes hours and hours in the gym to reach body composition goals. However, this simply is not true. What is more important is how you are spending your gym time. If you are taking 5 minutes between an exercise to check Facebook or take a gym selfie, then it is likely that you are not maximizing your time in the gym and this is not an effective method for rapidly losing weight.
Instead, you should try to maximize your time in the gym by training at a higher intensity. This is going to allow you to not only burn more calories and lose weight fast but also spend less time in the gym which will likely help you stay motivated to continue training. You can even try high-intensity interval training or HIIT, which has been shown to not only lead to great calorie burning during your session but also greater calorie burning throughout the rest of the day!
Eat More Protein
Eating enough protein is crucial when following any diet to help prevent losing muscle. Furthermore, protein can provide a thermic effect on the body which can allow for greater calorie burning. The thermic effect of food refers to how many calories it takes to digest and absorb the different macronutrients. Of the macronutrients, protein has the highest thermic effect meaning consuming more of it or consuming it in place of other macronutrients like carbohydrates can allow changes in body composition.
Manage Your Hunger
Earlier I mentioned how cutting our simple sugar can improve your hunger. Managing hunger is a very key aspect to losing weight fast. If you fail to manage hunger then you can drastically slow down your progress. Additionally, research has shown that not only does your hunger increase when dieting, but it can often remain elevated following a diet. This means that taking the proper steps to manage hunger now could prevent you from rapidly regaining weight later. Here are several other methods to improve your feelings of hunger.
1. Eat a High Fat Breakfast
- Consuming more fat for breakfast can help you feel more during the rest of the day.
2. Try Fasting
- While this may seem counterintuitive, intermittent fasting can actually allow you to feel fuller. It is important to note that this may take time and those just starting a fast may be prone to increases in hunger. However, if you stick with your fasting strategy, you will likely find that you are not as hungry and you can go longer into the day without being hungry. See our post on the benefits of intermittent fasting
3. Grab a Cup of Joe
- Coffee can do a lot more for the body than just wake it up. Coffee has been known to have appetite suppressing effects.
While managing hunger will not directly lead to rapid weight loss, it is crucial to understand how it relates to maintaining steady progress when it comes to dieting.
As I stated at the beginning, there are many ways to lose weight fast, however many of these methods are not safe and can lead to long term problems. Extreme calorie restriction for long periods of time coupled with hours spent in the gym could cause many problems that can effect short term and long term health. Instead, the best approach is to see how your body reacts to the different strategies mapped out in this article and choose the ones that help you lose weight quicker and simpler.: