How to lose weight fast
I hope I’ve managed to convince you that a low-carb diet is the best approach on how to lose weight fast.
Really, who would want to be hungry and obsess about calories and portions all the time? That’s no way to live, and it shouldn’t be necessary.
The only thing you need to restrict when eating low-carb is carbohydrates, and I usually recommend staying at 100-150 grams per day for steady weight loss and effective weight maintenance.
However, this article is about how to lose weight fast, so in that case I recommend less than a 100 grams per day. If you want to lose weight even faster than that, you can go under 50 grams of carbs per day, temporarily.
This means that all sources of added sugar need to be eliminated. All grains need to go as well (even the “healthy whole grains”), as well as most starchy vegetables like potatoes.
Even fruit should be minimized and restricted to low-carb berries. If you really must have fruit, then don’t eat any more than 1-2 pieces per day.
Take a look at this article on the four worst foods to eat when losing weight, but these also include seed oils and trans fats which should be minimized for the sake of optimal health.
All these bad foods should be replaced with foods that are rich in healthy proteins and fat.
This includes animal foods such as meat, fish and eggs. It also includes nuts (in moderation), some high-fat dairy, fats and oils, as well as all the low-carb vegetables you desire. It is critical to eat foods that are as little processed as possible.
Here’s more info on the best healthy foods to eat to lose weight.
To sum up, the food selection for how to lose weight fast involves not eating sugar, grains, seed oils or trans fats, and replacing them with meat, fish, eggs, nuts, high-fat dairy, fats and oils, some berries and low-carb vegetables.
In case you’re not convinced that low-carb is best for weight loss and you’d prefer to do the calorie restriction approach, then you should check out this article on the amount of calories to lose weight.
Best Fat Burning Exercise – High Intensity Interval Training
Of course, exercise can help with weight loss too, and there is one method that is particularly effective to lose weight fast and it is called High Intensity Interval Training (HIIT).
This involves short periods of working out at a high intensity, such as sprinting outside, with moments of low-intensity such as walking in between.
For example, sprinting for 15 seconds and then walking for 60 seconds, then repeating several times. These workouts don’t need to take long, 20 minutes can be more than enough.
This really is the most effective training method to burn fat quickly and can be done outside, as well as in the gym, on a treadmill or stationary bike.
High intensity interval training increases human growth hormone release (a fat burning hormone) for up to 24 hours after a workout, and the body keeps on burning fat for a long time after the workout is complete.
Some sports, such as Crossfit, automatically incorporate some form of high intensity intervals.
I also recommend a few strength training sessions per week, this can help to lose weight because muscle burns a lot more calories than fat.
But of course we don’t just want to lose a bunch of fat, we want to be sure that what is underneath looks good, and weight lifting is critical for that.
Get good sleep and proper rest
There are two other major factors when it comes to health, and these also matter during weight loss.
One of them is sleep. Good sleep is critical for general health and mental well-being, and you are much more likely to succeed with any weight loss plan by making sure you get proper rest.
The other major factor is stress, which is critical for both physical and mental health.
Inadequate sleep and excess stress can contribute to weight gain due to their effects on the hormones in the body. Therefore these factors need to be addressed when losing weight.
Supplements that can help to lose weight
Don’t worry, I am not going to try to sell you any supplements here.
I don’t believe in weight loss supplements, but there are a few essential micronutrients that can indirectly help with weight loss, and these are all substances you have heard of before.
- Omega-3 fatty acids. It is believed that Omega-3 fats can help with weight loss. They may not make a massive difference but they should help a little bit, not to mention that they are good for your health. I recommend taking a fish oil supplement that contains EPA and DHA Omega-3 fatty acids.
- Vitamin D3. Obesity has been associated with lowered blood levels of Vitamin D, and therefore I recommend supplementing with this vitamin. It also happens to be the easiest thing you can do to improve your health, and it drastically reduces chances of heart disease and cancer.
- Iodine. If you don’t eat a lot of sea food then I recommend an iodine supplement. I don’t recommend large doses but getting a small amount of natural iodine from seaweed is great. A seaweed known as Kelp is your best option here.
- Multivitamin. It is important to address all possible nutritional deficiencies and especially when following a restricted diet. This may help prevent mysterious food cravings.
- Chromium Picolinate. This one works very well for some people, especially for people with atypical depression. This supplement may reduce carbohydrate cravings.
- Vitamin K2 and Magnesium. These supplements, Vitamin K2 and Magnesium, aren’t really going to help with weight loss, but they are very important for optimal health and wellness and therefore I recommend them too.
- Green Tea. Drinking a few cups of green tea can actually help to lose weight fast, because it increases fat burning in the body.
Taking these supplements is not at all necessary because diet and carb restriction are the most important factors. But they can help a little bit, and may greatly improve general health.
Other tricks to lose weight fast
There are a lot of other tips and tricks out there on how to lose weight fast.
One is intermittent fasting, which can be very effective for people who have reached a weight loss plateau and need something to start losing weight again.
Drinking more water may help, such as having a glass of water before each meal to reduce appetite.
I also recommend minimizing snacks. People tend to eat when they’re bored, and this is very detrimental to weight loss. Eat only when hungry and minimize snacks between meals.
Cheat meals definitely need to be mentioned and having large cheat meals (or cheat days) every week can prevent weight loss, depending on how much is eaten.
Personally I am against unhealthy cheat meals (such as eating tons of food loaded with sugar and trans fat), but having a day every week where you eat some more healthy carbs is fine.
Conclusion
This article should give you some useful pointers on how to lose weight fast.
It is important to remember that eating a low-carb diet is the easiest, most effective and healthiest method to lose weight. The science proves it.
Those who have a lot of weight to lose should see fast results by following this approach.
P.S. I don’t really like to promote other peoples products on my website, but for this one I will make an exception. It is called The Diet Solution Program, and they are offering a pretty sweet package for anyone who wants a complete solution to their eating plan.
It is a book, along with tons of bonuses, such as a complete day-to-day eating plan, recipes and many more. I recommend you at least take a look at their free video, they are giving away a lot of free information that fits with what I say here on this blog. Make sure to watch until the end.
