How to lose weight as fast as possible, a tricky question indeed. You probably already realized that most advice don’t work and you quickly find yourself back at the drawing board. With hundreds of ways to lose weight its hard to know where to begin.
How to Lose Weight Fast
There is no such thing as quick weight loss. You can however leverage my top eight tips below and makes things in your favor.
My tips below has helped me lose over 50 pounds, so let me teach you how to lose weight as fast as possible, lets go!
If you need a weight lost calculator, then you can read my post here.
1) Lift Weights 3 to 5 Times Per Week
Exercise isn’t required to lose weight, since losing weight is just calories in verses out. However exercising can build/maintain your lean body mass and help prevent your metabolic rate from slowing down.
When you put yourself in an caloric deficit, you risk losing both muscle mass and fat. Exercising will help maintain your lean body mass, but you have to realize the goal of dropping weight is to lose fat and not muscle. I recommended lifting weights anywhere between 3 to 5 times per week and would focus on 1 to 2 body parts per session.
If you need a diet program then you can check out my review of the 3 week diet. This program has helped me lose over 50 pounds and is great for beginners. However this is another topic on its own, so you can visit my link above to learn more. This program will how you how to lose weight as fast as possible.
If you want to avoid lifting weights, then doing a cardio workout like swimming or jogging will work as well.
On low carb diets, studies show that its possible to gain a tiny bit of muscle while losing large amounts of body fat.
2) Limit your sugars and starches
Foods high in sugar or starches will increase your insulin levels them most.
Sugar effects blood sugar and insulin resistance in the blood, this can spike hunger and cause you to crave more sugary foods.
3) Leptin Hormone (King of Weight Loss Hormones)
What is Leptin? In order to understand how to lose weight as fast as possible, we must first discuss this hormone.
Leptin is a fat burning hormones that helps regulate body fat storage and stimulates fatty tissue to burn energy. When you diet for an extended period of time, your bodies natural metabolism starts to drop. What does this mean? It means losing weight will become significantly harder since your overall metabolic rate drops. So if you needed 1700 calories per day to drop weight, it can now drop down to around 1500 or much less.
You can resolved this issue but having a Re-feed day. This is where you would increase your carbohydrate intake by up to 100 percent or more but only for one day. Including a Refeed day will greatly benefit your weight loss goals in the long run.
I would suggest having a Re-feed day once every month. Let’s use Roger as an example below.
- Roger’s caloric intake for weight loss = 1800 calories per day
- Roger’s macro nutrient split =
Protein = 150g
Carbohydrates = 165g
Fat = 60g
Caloric intake = 1800
- Roger’s nutrient split on his Refeed day will look like this:
Protein = 150g
Carbohydrates = 280g
Fat = 60g
Caloric intake = 2260
- If your confused about the numbers here is the breakdown:
- 1gram of protein = 4 calories
- 1gram of carbohydrate = 4 calories
- 1 gram of fat = 9 calories
You’ll gain some weight after your re-feed, but this will go away after 1-2 days of proper dieting.
4) Carbohydrates Fats and Proteins
You should always based your food choices around healthier choices. Examples of good protein, carbohydrates and fat sources include:
- Cottage Cheese
- Greek Yogurt
- Ground Beef
- Pork Chops
- Lean Chicken Breast
- Turkey Breast
- Green Vegetable
- Bok Choy
- Brown rice
- Whole Wheat Bread
- Green Peas
- Black Beans
- Extra virgin olive oil
- Flax seeds
- Coconut Oil
5) Cardio for Weight Loss
To learn how to lose weight as fast as possible, we must go over the dreaded concept of cardio.
If you have heard the saying that running helps you lose weight faster, then this statement is absolutely right! Any form of exercise aerobic in nature creates a bigger caloric deficit for weight loss. For example lets say:
- You need to consume 1800 calories per day to lose weight
- You burn 200 calories from running
You have now created an extra 200 caloric deficit assuming you’ve stick with your diet. Cardio allows you to create a bigger caloric deficit without having to eat less. I suggest anywhere between 3 to 5 cardio sessions per week and around 15 to 30 minute each.
You may ask, what is the best cardio for weight loss? There is no wrong or right answer for this. Try out every form of cardio available and find the one that you enjoy doing most. Some examples include, treadmill, stationary bikes, elliptical, marathon running, stair masters or swimming.
6) Always hungry? Consider an Appetite Suppressant
I use to ask myself why am i always hungry, and it just turns out I have an big appetite. If you’re having trouble putting down the fork then consider an appetite suppressant. When you look into appetite suppressants you have two options:
- Natural suppressants
- Or supplements
Natural suppressants includes drinking water or consuming foods high in fiber. It is noted that people who drink a glass of water before a meal consumed 10 to 30 percent less calories compared with its counter part.
Great examples of fiber includes oatmeal, beans or apples. Fiber helps the movement of materials through your digestive system. Foods high fiber basically take longer to digest. What does this mean? It means you feel much fuller and longer. You eat less as a result.
Supplements include things like green tea, fiber pills, coffee drinks, caffeine pills or fat burners.
7) Burn Belly Fat With EC Stack
EC stack is basically the combination of Ephedrine and Caffeine. Ephedrine is a plant that is native to china and has been used for thousands of years to treat asthma and nasal congestion. Caffeine is a stimulant usually found in coffee that temporarily boosts your mood and energy levels.
I personally recommend EC stack for a few main reasons:
- Cheap and costs around 15 dollars per month
- Natural so it works
- Helps suppress hunger
- Increases the rate of which fat is lost
But because it works so well there is some dangers. Since it elevates your metabolism you can expect an increase in heart rate and overall body temperature.
EC stack should be avoided at all costs by anyone with any form of medical conditions such as heart issues or high blood pressure. Before you take any supplements you should always consult with your doctor.
You can always use natural fat burners that can be purchased at your local supplement store instead of EC stack. All supplements are regulated so you can rest assure they are safe.
8) Avoid Starving Yourself to Lose Weight
There is no best way to lose weight and starving yourself if the worst thing you can do. Starving yourself will actually make it harder to lose weight.
Your body naturally enters starvation mode whenever you starve yourself. Your overall metabolism decreases and your body will try to hold on as much fat as possible.
You should be eating enough just to lose around 1 to 2 pounds per week. You should opt for food not dense in calories such as:
- Bok choy
- Grape fruit
- Shirataki noodles
How to Lose Weight as Fast as Possible Conclusion
Losing weight takes time and patience. You can follow my tips above to make it somewhat faster and easier. So that begs the question, do you know how to lose weight as fast as possible now?
If you feel overwhelmed at the amount of information that I provided, feel free to drop a comment below. I hope you enjoyed my post on how to lose weight as fast as possible.