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7 Ways to Lose Weight Fast

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By Susan AshleyPublished 2 years ago 6 min read
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Photo by Andrea Piacquadio: Pexels

If you’re looking to lose weight fast, there are a number of things you can do to speed up the process. Eating fewer calories is the only way to lose weight in the long run, but sometimes you want or need the pounds off right away, and that’s okay! Follow these seven tips to help you drop the pounds quickly and easily without doing damage to your health or your metabolism, so you can get back on track toward your ideal weight as soon as possible.

1. Eat Breakfast

Eat breakfast like a king, lunch like a prince, and dinner like a pauper. Eating breakfast sets your metabolism for the day ahead and sets you up for success. Eating breakfast may help reduce overall calorie intake, too. A study published in The American Journal of Clinical Nutrition found that people who ate breakfast lost more weight than those who skipped it. Scientists think this is because skipping breakfast leads to increased hunger later in the day, causing people to overeat.

2. Walk, Walk, Walk

Make sure you're getting enough exercise, and if not start walking for 10 minutes every day. Research has shown that those who walked briskly for a combined total of 2.5 hours per week lost an average of four pounds in the first six months, regardless of dieting. Other research showed that four out of five people who increased their physical activity by walking 30 minutes per day lost weight and kept it off after two years. Not only will this help with fat burning, but it'll also increase your energy level. You don't have to go all-out on the treadmill or elliptical machine; simply walking is enough! If you don't feel like doing any more than that, then maybe consider other options: Is there anything else you could do outside of walking? Or are there ways you can incorporate more movement into your workday?

3. Pile on Veggies

It's not just about eating less and moving more. You need a plan! Here are some of the best ways to lose weight. The first thing you can do is load up on veggies because they'll help you feel full longer, which will help you control your portions. Next, focus on fat-burning foods that make it easier for your body to use fat as fuel for energy rather than storing it in stubborn areas like belly fat. A study found that people who drank coffee before a workout lost more fat over time than those who drank only water or other non-caffeinated beverages before their workouts. So if you're struggling with fat loss and have trouble sleeping, try drinking a cup of joe after dinner instead of waiting until morning. There are also tons of delicious fat-burning drinks out there, like green tea and kombucha. Remember: it takes patience to achieve weight loss goals.

4. Count Calories

Figure out your calorie needs. To do this, take your weight in pounds and multiply it by 12. For example, if you weigh 150 pounds, the equation would be 150 x 12 = 1800 calories per day. This is a great baseline and will allow you to lose weight at a healthy rate of about 1-2 pounds per week.

If you're not seeing progress on the scale with this number, you may need to cut down further or increase the amount of activity in your daily routine. You should also consider what time of day you eat. Studies show that people who have their largest meal earlier in the day are more likely to have less body fat than those who eat their largest meal later in the day.

5. Get Enough Sleep

It sounds cliché, but there's a reason why we're told to get some sleep. Sleep deprivation can do a number on your body weight and appetite. A lack of sleep increases ghrelin, the hormone that makes you feel hungry, and it decreases leptin, the hormone that makes you feel full. It also reduces levels of adiponectin, which is an anti-inflammatory hormone and helps regulate blood sugar levels. All these effects will lead to weight gain. Make sure you're getting enough sleep! Try to get at least 8 hours of sleep per night or try taking naps during the day if you have trouble sleeping at night. Reduce Your Caffeine Intake: Studies show that high doses of caffeine may increase feelings of hunger and disrupt metabolic function. You don't need coffee for energy anyways, so keep your consumption low.

6. Exercise

Exercise is one of the best ways to lose weight. The more intense the exercise, the more fat burning potential there is. One study found that those who exercised four times per week for 30 minutes had greater improvements in their metabolic rate than those who only exercised once per week for 60 minutes. But even if you don't have time for a gym workout, studies show just doing chores around the house like vacuuming or washing dishes counts as moderate intensity exercise! And because our bodies need to be moving throughout the day, take a few minutes every hour and move. It can be anything from taking a walk outside to playing with your kids on the living room floor. You'll be amazed at how much energy this will give you, and it'll keep you from making poor food choices when your blood sugar dips from being too sedentary!

7. Cut Back on Salt

It is important to cut back on salt for two reasons. Firstly, a high sodium diet is associated with an increased risk of heart disease and stroke. Secondly, too much salt makes you eat more in order to balance the flavor. There are a number of ways to cut back on sodium without compromising your taste experience, including buying fresh and preparing food from scratch as well as using herbs and spices instead of sodium-heavy seasonings like soy sauce or ketchup. You can also rinse canned beans and lentils before adding them to recipes; this removes about 40% of the sodium content. The general recommendation is not to exceed 2,300 milligrams per day if you're over the age of 14; 1,500 milligrams per day if you're younger than 14 years old; 1,200 milligrams per day if you have hypertension; and 1,500 milligrams per day if you're pregnant.

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About the Creator

Susan Ashley

I like reading and writing about beauty, fitness, and weight loss. I also like to share this passion with others. I like to get feedback, suggestions, from others. Feel free to reach out anytime. For more: https://www.healthy-bio-tiful.com/

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