How To Lose Weight Efficiently

woman outdoors exercising fat loss

Dropping a few pounds, especially efficiently, does not have to be hard. Many training programs, diets, and plans out there can provide quick fat blasting, but in general you’re essentially starving yourself and you may not feel happy. Most training plans like this are difficult to keep up with. When you are working towards to lose weight efficiently, it’s more important that you find something you can stay on consistently everyday, and that you are not completely starving yourself. This way you will have the motivation to stick to your plan and when you lose the excess fat you will keep it off.

Below we have put together a few steps on how to shed weight efficiently.

Be Realistic and Focused

The first step to losing weight efficiently is to be sensible. Don’t go in with the goal of dropping 55 or 80 pounds in a 1 – 3 months, this would be insanely difficult and most likely unsustainable. Instead, write down a few micro goals like losing 2 – 3 pounds per week. That way you can focus on short term progress. Each time that you hit your weight loss milestone you will feel more focused on reset your targets and hit them again the next week.

Write out your concrete goals on post-its and place each in and around your house – your on the counter, etc. Doing this will keep you on track when it comes to your goal and staying motivated all the time.

Another thing to consider is limiting food categories or finding a good diet plan – be practical as to what’s consistently doable. Cutting out sweets or a few food groups for one month can allow you to achieve the instant weight loss effect you’re looking for but it will not carry on for the rest of your life.

Cut The Carbs – Protein and Fats

One issue that people working to lose weight efficiently have is carbs. Refined sugars such as soda, candy, and bread are the a big struggle when it comes to losing weight efficiently. Although bread and sweets seem like trivial items, they only have things that are only bad for you. Simply limiting these types of drinks and food will have a life changing impact on your weight loss goals in as little as a few days.

Eating a decent serving of protein each day is very helpful. Protein will help you develop lean muscle and increase your metabolism that will not only blast your fat but help you keep fat off. Foods such as tofu, chicken, eggs, are good ways to fill yourself up while providing you with the protein you need to fuel your metabolism for fat loss. 25 – 30 grams of protein in every meal, while only having 20 – 55 grams of carbohydrates a day.

Though uncommon knowledge, fats aren’t necessarily bad for you – you have to watch out for carbs. Some great sources of fat include nuts, butter, and olive oil.

Especially for efficiently weight loss, pair your protein and healthy fats with low carb vegetables like kale, spinach, and tomatoes.

Exercise – Weights and Cardio

Even Though working out the most effective way to weight loss it will help you progress faster. It’s not just about losing weight working out will help with stress and energy levels along with sleep. The easy formula for weight loss is to burn more calories than you’re taking in – healthier eating helps, and working out can accelerate the process and help jumpstart your metabolism.

It’s important that even though you’re working to lose weight efficiently that you don’t work out too hard especially the first few weeks. Really it’s important that you find a few things that you can do regularly each month and not over work yourself and get turned off with one insane exercise session.

If you’re working towards losing weight efficiently, plan to work out 3 – 4 times each week. Even just 12 – 25 min will really help your overall health and weight loss journey. A mix of cardio and weights can make a big difference. Cardio doesn’t mean hours on an elliptical – find what works for you. Other forms of cardio include:

  • Brisk walk around the neighborhood
  • Cycling / biking
  • Swimming
  • Stairs
  • Elliptical
  • Hiking

Lifting weights doesn’t necessarily mean bench press and barbell squats. If you’re just starting out, find a couple of small kettlebells and hold them while you do squats or lunges. Use the same kettlebells to do bicep curls and many other workouts. Getting any exercise in would be greatly beneficial.

Refeeds and Cheat Days

Healthy low carb diets will definitely help you lose weight efficiently, but we all deserve a cheat day. Set aside one day a week or 1 – 4 meals each week to cheat. If you’ve made good progress with your workouts and diet every week these cheat meals are both rewarding and motivating.

It’s possible to gain a few pounds back, but don’t get discouraged because you’re consistent with the rest of your diet you’ll drop the gained pounds a day or two after, fairly easily and quickly. The weight put in is probably just water weight.

6 Simple Tips

To boil this down, here are 6 simple things you can do to lose weight efficiently.

  1. Consume 18 oz of h20 15 – 30 minutes before you eat. Not only is water great for you, but drinking this much water right before a meal will fill you up dramatically decreasing your feed in take, in turn helping you lose weight efficiently.
  2. Cut refined sugar, soda, and juices. Cut bread, pasta, and other refunded sugars. These are essentially empty calories.
  3. 20 – 38 grams of protein per meal. Larger protein means more lean muscle and the more calories you intake from protein, less you’ll crave from carbs to feel full.
  4. Write down your weight in a journal daily. This will keep you both motivated and accountable. Be sure to weigh yourself at the same time each day as your weight will fluctuate based on how much you’re eating or drinking throughout the day.
  5. Sleep. Sleep is essential in proper metabolism and hormone production and function. Not getting enough sleep can destroy body’s ability to burn calories and process food.
  6. Workout 3 – 5 days a week. Exercising regularly will help you burn calories, sleep better, and stimulate your metabolism.


If you’re on a consistent, healthy, weight loss program you can definitely expect to lose weight efficiently. In the first few weeks of your weight loss journey you will likely lose the most weight as you’re essentially shocking your system. You may lose up to 2 – 9 pounds the first week, a lot of which is water weight. After that, expect to lose 2 – 4 pounds each week, but don’t get discouraged. If you’re consistently losing weight and feeling good, you’re doing great. This is a healthy weight loss progression and any more can be unrealistic and even detrimental.

In the end weight loss is a lifestyle, and you should feel happy doing it. Find a plan, stay on it and you will hit all of your weight loss goals, efficiently! Happy health!

Drastic weight loss can seem great, but this is often done unhealthily. Modern Fit can provide quick, but efficient weight loss by giving you tailored meal and fitness plans that fits your lifestyle. Try a 7-day trial today!

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