Losing weight, especially really fast, does not need to be challenging. A good amount of training programs, diets, and plans out there can provide effective fat blasting, but usually you are basically starving your body and can lead to sadness. Many programs similar to this are also not sustainable. If you are looking to to drop a few pounds really fast, it’s more important that you get something to follow consistently everyday, and that you are not depriving yourself. That way you will have the motivation to stick to your program and once you lose the excess fat you will keep it off.
In this article we have put together a guide on how to lose weight really fast.
Be Focused and Realistic
The first step to dropping a few pounds really fast is to be practical. Don’t begin with the thought of taking off 50 or 105 pounds in a 2 – 3 months, this would be very difficult and almost definitely unsustainable. Instead, set a few micro goals such as shaving off 2 – 4 pounds per week. By doing this you can focus on short term gains. Every week that you hit your fat loss goals you’ll feel even more motivated to reset your targets and achieve them again the next week.
List out your concrete goals on post-its and put each in and around your house and office – your on the sink, and so on. This will keep you on track when it comes to your goal and staying dedicated at all times.
One thing to think about is limiting meals or picking some sort of diet plan – be practical as to what’s consistently doable. Limiting candy or a few food groups for three months can allow you to achieve the quick weight loss results you are craving but it won’t carry on after you get off your plan or diet.
Cut The Carbs – Healthy Fats and Protein
One issue that those working to drop a few pounds really fast have is carbs. Refined sugars such as soda, candy, and bread are the one of the biggest problems when it comes to losing weight really fast. Although candies and drinks seem like small things, they’re basically packed with things that are only bad for your health. Just limiting these types of food and drinks can have a dramatic impact on your fitness goals in as short as a week.
Getting a significant amount of protein each and every is extremely helpful. Protein can help you build lean muscle and stimulate your metabolism that will not only blast fat but help you keep it off. Foods such as tofu, chicken, eggs, are good ways to fill yourself up while giving you the protein you need to fuel your health for weight loss. 23 – 35 grams of protein per meal, and only having 25 – 40 grams of carbohydrates a day.
Contrary to many people’s belief, fats aren’t necessarily bad for you – you have to control your carb intake. A few great sources of fat include avocado oil, nuts, and olive oil.
Especially for really fast weight loss, pair your fats and proteins with very low carb vegetables like carrots, kale, and bok choy.
Exercise – Weights and Cardio
Even Though exercising isn’t the most important part of weight loss it generally helps you reach your goals quicker. It’s not just about losing weight working out can l help with stress and energy levels along with sleep. The easy formula for weight loss is to burn more calories than you are taking in – healthier eating helps, and working out get your metabolism going in turn helping you lose weight faster.
It’s important that even though you’re working to lose weight really fast that you don’t overdo it on the exercise especially the first weeks. Really it’s important that you find a few things that you can do regularly each day and not over work yourself and get turned off with one insane exercise session.
When trying to lose weight really fast, aim to work out 3 – 4 times each week. Even just 12 – 20 min can have a huge impact to hitting your fitness goals. A blend of weights and cardio can make a big difference. Cardio doesn’t mean hours running – 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 a beginner, find a couple of small hand held weights and grip them while you do lunges and squats. You can use the same dumbbells to practice bicep curls and many other exercises. Overall it’s more important that you do some form of exercise.
Cheat Days and Refeeds
Going on a low carb, healthy diet will put you on the path to lose weight really fast, but understandably we’re all human and you deserve a carb loaded cheat day or meal. Set aside one to two days a week or 2 – 3 meals a week to refeed. If you’ve been good about your diet and exercising every week these refeeds are both rewarding and motivating.
It’s possible to gain a few pounds back, but don’t worry because you’re disciplined about only cheating on these days you’ll drop the added weight a day or two after, pretty quickly and easily. It’s probably just water weight you gained.
6 Simple Tips
Now to simplify this guide, here are 6 simple things you can do to lose weight really fast.
- Consume 16 ounces of h20 10 – 40 min before you eat. Not only is water good for you, but having this much water before a meal will make you feel full decreasing the amount you eat, in turn helping you lose weight really fast.
- Cut refined sugar, soda, and juices. Cut pasta, bread and other refunded sugars. These are essentially empty calories.
- 23 – 45 grams of protein per meal. Have more protein is always better and the more calories you get from protein, less you’ll want to get from carbs to feel full.
- Write down your weight in a journal daily. This will keep you both accountable and motivated. Be sure to weigh yourself at the same time each day as your weight will fluctuate based on how much you’re drinking and eating throughout the day.
- Sleep. Sleep is essential in proper metabolism and hormone production and function. Not getting enough sleep can destroy your ability to burn calories and process food.
- Workout 3 – 4 days every week. Exercising regularly will help you help you sleep better, burn calories, and kick your metabolism into gear.
If you’re on a consistent, healthy, weight loss plan you can definitely expect to lose weight really fast. 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 3 – 6 pounds the first few weeks, a lot of which is water weight. After this initial period, expect to lose 3 – 6 lbs each week, but don’t get discouraged. As long as you’re consistently 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 unsustainable and even unhealthy.
In the end weight loss is a life change, and you should feel motivated doing it. Find a plan, stick to it and you’ll hit all of your weight loss goals, really fast! Happy health!
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