Dropping a few pounds, especially fast and easy, does not need to be challenging. Most training programs, diets, and plans out there may give you quick weight loss, but most times you’re for the most part starving your body and can lead to sadness. Most programs like this are not sustainable. When you are looking to to lose weight fast and easy, it’s better that you find something you can stay on consistently each day, and that you are not depriving yourself. This way you will have the motivation to stick to your program and when you drop the excess fat you’ll keep it off.
Here we’ve put together a few steps on how to lose weight fast and easy.
Be Focused and Realistic
The first step to dropping a few pounds fast and easy is to be realistic. Don’t go in with the idea of dropping 60 or 90 pounds in a 2 – 3 months, this would be insanely hard and likely unsustainable. Instead, set a few micro goals such as shaving off 2 – 3 lbs bi-weekly. That way you can focus on realistic progress. Every time that you hit your fat loss milestone you will feel even more motivated to increase your goals and achieve them again the next week.
List out your specific goals on post-it notes and place each around your house – your on the fridge, etc. Doing this will keep you on track when it comes to your goal and staying motivated all the time.
When it comes to cutting out food or selecting some sort of diet program – be realistic as to what’s consistently doable. Cutting out sweets or a few food groups for three months may help you get the quick weight loss effect you are looking for but it won’t carry on after you get off your plan or diet.
Cutting Out Carbs – Healthy Fats and Protein
A big problem that people trying to drop a few pounds fast and easy have is carbs. Refined sugars like pasta, bread, and sweets are the worst things to consume when it comes to losing weight fast and easy. Even though bread and sweets seem like trivial items, they’re basically packed with things that are only bad for your health. Just limiting these types of food and drinks will have a dramatic impact on your weight loss targets in as short as a few days.
Consuming a significant amount of protein each day is extremely important. Protein will help you build lean muscle and boost your metabolism that will not only destroy your fat but help you keep it off. Things like chicken, fish, and eggs, are perfect nutritious foods that will fill you up while providing you with the protein you need to fuel your metabolism for weight loss. Aim – 30 grams of protein per meal, and only eating 20 – 45 grams of carbohydrates each day.
Contrary to many people’s belief, fats aren’t necessarily bad for you – you have to watch out for carbs. Some good fats include olive oil, avocado oil, and even butter.
Especially for fast and easy weight loss, pair your protein and healthy fats with low carb vegetables like carrots, kale, and bok choy.
Exercise – Weights and Cardio
While exercising the most effective way to weight loss it will help you progress faster. Aside from pure weight loss working out can l help you sleep, give you more energy, and decrease stress. The golden rule to losing weight is to expend more calories than you’re consuming – eating healthier helps with this, and working out can accelerate the process and help jumpstart your metabolism.
One thing to keep in mind when you are looking to lose weight fast and easy that you don’t work out too hard especially the first weeks. At the end of the day it’s important that you find a few things that you can do consistently each day and not hurt yourself and get unmotivated with a few hard workout session.
If you’re working towards losing weight fast and easy, plan to work out 3 – 4 times a week. Even just 15 – 18 minutes can be extremely beneficial for your weight loss and overall health. 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
Lifting weights does not mean bench press and barbell squats. If you’re just starting out, get a couple of light dumbbells and grip them while you do lunges and squats. You can use the same weights to do pushes and lifts and many other workouts. Getting any exercise in would be greatly beneficial.
Refeeds and Cheat Days
Going on a low carb, healthy diet will definitely help you lose weight fast and easy, but we all deserve a cheat day. Set aside one day a week or 1 – 3 meals each week to have a cheat meal. If you’ve been good about your diet and exercising each week these cheat meals are both motivating and rewarding.
During these cheat meals you might gain some weight, but don’t get discouraged because you’re disciplined about only cheating on these days you’ll shed the added weight a day or two after, fairly easily and quickly. It’s probably just water weight you gained.
6 Simple Tips
To simplify, here are 6 simple things you can do to lose weight fast and easy.
- Consume 14 ounces of water 15 – 35 minutes before having your meal. Not only is water good for you, but it’ll simulate fullness helping you with portion control, in turn helping you lose weight fast and easy.
- Cut juice, soda, and sweets. Cut bread, pasta, and other refunded sugars. These are essentially empty calories.
- 25 – 40 grams of protein per meal. Larger protein means more lean muscle and the more calories you intake from protein, less you’ll want to get from carbs to feel full.
- Weigh yourself every day and write it down. 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.
- Sleep. Sleep is essential in proper metabolism and hormone production and function. Not enough sleep can hinder your ability to burn calories and process food.
- Workout 3 – 4 days each 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 fast and easy. In the first few weeks of your fitness journey you will likely lose the most weight as you’re essentially shocking your system. You can lose up to 2 – 7 pounds the first week, most of which is water weight. After that, expect to lose 2 – 5 pounds each week, but don’t get discouraged. As long as you are regularly losing weight and feeling good, you’re on the right path. This is a normal/healthy way to lose weight and any more can be unrealistic and even detrimental.
All in all losing weight a way of life, and you should feel motivated doing it. Find a plan, stick to it and you will hit all of your weight loss goals, fast and easy! Happy health!
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