According to a report (R) published in Science Daily, researchers from Oxford University found that being obese takes off years from one’s lifespan. So, it is a now brainier that you need to lose weight if you are overweight or obese. But, how to lose weight fast?
Before you jump into the fast weight loss methods, you need to understand that weight loss isn’t linear. You can lose weight fast in the beginning and then start to lose weight slowly. It is a process.
At the end of the day, you want to lose weight fast naturally and in a healthy way. We are here to help you with just that.
Effective Methods to Lose Weight
80% of weight loss is mitigated by diet.
So, even if you are exercising 2 hours every day but eating junk at the same time, it is not going to do you any good.
Here, we are going to answer how to lose weight fast without exercise and with proper diet.
1. Eat Mindfully
When it comes to eating and diet, mindful eating plays a very crucial role in the process.
For those who aren’t aware what it is, it means to be present in the moment while eating. It means to keep the distractions away when you are eating.
In a conducted study (R) by the researchers from University of California, they found that mindful eating helps curb weight gain.
The study was conducted in overweight women. It was found that the individuals who managed their stress and ate mindfully had a faster weight loss even without dieting.
The reason why this is considered effective is because mindful eating prevents overeating. It helps you attain satiety faster, cutting down the excess food consumption.
The study was conducted not just with overweight women but also with obese women. The study was ongoing on pregnant women too.
Foods to eat
Now, this might be confusing because mindful eating doesn’t confer to dieting habits. We can’t tell you what to eat and what not to eat when practicing mindful eating. But, always ensure that you consume a balanced diet and keep distractions like TV, mobile phones etc. out of reach.
2. Try Intermittent Fasting
Another diet plan to lose weight fast is with intermittent fasting(R).
This is a fasting pattern that involves periods of fasting followed by periods of eating.
There are predominantly three different types of intermittent fasting.
- The 16/8 method
- The 5:2 diet
The 16/8 method is the most commonly opted method in which you eat during 8 hours of the day and then fast for the remaining 16 hours.
The 5:2 diet is the day you consume up to 600 calories two consecutive days in a week and eat normally for the rest of the 5 days.
The Eat-Stop-Eat method is the toughest and needs doctor’s supervision. Under this, you fast for 24 hours straight for once or twice a week.
Foods to eat
Intermittent fasting doesn’t include a very special diet, apart from the 5:2 diet option. For the normal days, you can fast for 16 hours and then break the fast with a light and nutritious brunch.
Some of the foods that are good for consumption include:
- Healthy breakfast with a smoothie bowl or oats
- Consume a packed lunch with salads, brown rice or quinoa bowl and grilled veggies and chicken or tofu
- Eat some healthy snacks like fruits in between
- Finish the dinner with a light wrap with veggies, sauce and some form of protein
3. Cut down all the carbs
Carbohydrates are the most common source of energy. They are easy to break down into glucose that in turn provides energy to your body.
But, that said, carbs are also bad for you if you are trying to lose weight.
Not only are they digested easily, leaving you hungry after a meal, they also add to your excess fats.
Carbohydrates also increase the risks of overeating, which is your biggest enemy when you are trying to lose weight.
A study(R) conducted by the researchers from The Endocrine Society found that consuming less carbs promote loss of belly fat in the long run.
Foods to eat,
- Breakfast – Oats, Eggs and Vegetables, Pancakes with Almond or Oat Flour
- Lunch – Soups, Grilled Vegetables, Grilled Chicken, Spaghetti squash, Lettuce wraps, Stir fry
- Dinner – Grilled chicken, tofu scramble, eggs, vegetables
4. Track your diet and exercise
Another important factor to look into when trying to lose weight fast and naturally is by keeping track.
Say, you have seen a diet recommended by a certified nutritionist on YouTube. Seeing how effective the diet is, you wanted to try it out.
In case you are switching up your diet, you need to keep a track of the progress.
Are you losing weight? Is it causing any side effects?
A diet prescribed online is never aligned to your body specifically. This is the reason why you need to keep a track of the progress.
Not just your diet, you need to keep track of the exercise too.
You need to see whether the high intensity workout that you are doing for a week is actually effective or not.
5. Consume more Protein, fat and veggies
When it comes to weight loss, it is important that you consume a balanced diet.
Not only protein, your body needs a healthy dose of fats and veggies to ensure proper recovery too.
In comparison to carbs, your body burns more calories to metabolise proteins. This is the reason why majority of the weight loss diets contain higher amounts of proteins in them.
Not just that, proteins are also highly satiating, which means that you will likely consume less food when you are consuming proteins.
Consuming proteins tend to regulate the appetite managing hormones, including GLP-1, peptide YY and cholecystokinin.
Replacing the simple carbs with proteins help release more of these hormones, preventing you from overeating.
Consumption of proteins also reduces the risks of overeating or craving unhealthy food late at night.
Best Protein-rich foods to eat
- Low-fat yogurt
- Seeds and nuts
Low carb veggies
Next on the agenda is to increase your veggie consumption.
Vegetables are not just good for your health, they instill a balance of nutrients in your body too. They are rich in minerals and vitamins, enabling you to have a healthier weight loss journey.
Majority of the veggies that you find in the market have low calories and high fiber and water. This is pretty convenient, especially when we are talking about weight loss.
Veggies fill you up easily and keep you satiated for long as well, which again is a bonus.
Foods to eat
- Brussels Sprouts
- Green beans
Fats have a very bad reputation in the market. But, you need to realise that our body needs fat reserves for generating energy.
Healthy fats like omega-3 fatty acids are very good for your healthy, especially for your cardiovascular health.
Foods to eat
- Fishes like salmon, mackerel
- Nuts and seeds
- Coconut oil
6. Best Exercise for Fast Weight Loss
While dieting is responsible for 80% of your weight loss results, pairing your diet with exercise helps tone your body too.
But you need to acknowledge your body type first. Exercise with weights or without weights is dependent on your body type, so be careful of that too.
Some of the best exercises with weights for weight loss include:
- Dumbbell row
- Squat training
- Lunge and front raise
- Renegade rows
- Incline dumbbell press
- Jumping jacks
- Push up
7. Best Timings to Eat
One of the fast weight loss methods is to eat on time. If you are skipping out your meals and eating unhealthily, the same will affect your weight.
Our metabolism is dependent on the food that we put into our body.
So, maintaining a balanced timing for your breakfast, lunch and dinner contributes to healthy weight loss that you likely didn’t realise was possible.
- Consume your breakfast within 9AM in the morning
- Finish your lunch by 1 PM in the afternoon
- Eat your dinner by 8 PM at night
As for the foods for each meal, it depends on the diet you are consuming. You can eat healthy and a balanced diet for better weight loss results.
8. Skip Sugar and Refined Carbs
Reducing the calorie dense carbs like sugar and the refined carbs like pasta and bread reduces the overall calorie intake throughout the day.
What this does is start breaking down the fat reserves in the body.
The less carbs you consume, the more fats are burned, leading to weight loss.
Cutting out sugar and salt is especially good for individuals who are looking for ways to reduce their abdominal fats.
One good tip to cut down sugar and refined carbs is to go slow with the process. Don’t go cold turkey because that induces more cravings in you.
Instead, cut them out gradually by reducing the amount you are consuming.
9. Indulge in more fiber-rich diets
Consuming fiber is yet another effective way to lose weight.
The soluble fibers help fill you up quickly, enabling you to reach your satiety faster.
The faster you are full, the less likely you will overeat.
Overeating is one of the common reasons behind lack of weight loss. So, always ensure that you include some form of soluble fiber in your everyday diet.
This also keeps you full for a longer time, preventing unhealthy cravings during your weight loss journey.
According to the American Heart Association, one should consume around 25 gms of fiber per day in a 2000 calories diet.
The numbers might vary depending on your height and weight and even your age.
10. Choose weight loss friendly foods
If you are wondering how to lose weight fast efficiently with no time, you need to choose weight loss friendly foods.
This might seem like an obvious choice but many people fail to realise what categorises them as weight loss friendly.
These kinds of food will:
- Prevent you from craving unhealthy foods
- Help you reach your satiety quicker
- Keep you filled for a longer time
- Aligns well with your normal diet
- Is nutritious and has a balanced nutrient in them
Some of the best foods that promote weight loss include:
- Whole eggs, especially the white part
- Cruciferous vegetables (not for thyroid abnormalities)
- Leafy greens
- Lean protein including chicken and turkey, even grass-fed beef
- Beans and legumes
- Apple Cider Vinegar
- Whole Grains
- Nuts and seeds (in moderation)
- Chia seeds
11. Drink water before your meals
When it comes to the healthy ways to lose weight fast at home, drinking water before meals is one of them.
This might seem odd for some reason. But, it is effective.
The reason why this works is because it prevents overeating and enables portion control.
When you drink a glass of water 30 minutes before your meal, you are less likely to eat more. Since you already feel full, you reduce your portion size too.
Water is an appetite suppressant and that is the principle we need to use.
Even a study found that consuming water before meals reduced the calorie intake by 75 calories.
12. Eat Slowly and eat spicy foods more
That is all that you need to know.
Spicy foods, especially the chillies, contain an active compound known as Capsaicin.
It has found to have beneficial impacts in reducing fat deposition. The compound also aids and promotes weight loss.
But, in case you do struggle with gastrointestinal issues and constant heart burn and acid reflux, we’d suggest you not eat too much of spicy food.
Additionally, eating slowly and chewing your food allows your body to digest the food properly. It ensures to fast track your metabolism, ensuring faster weight loss.
13. Have an Adequate Sleep
Sleep is the time of the day when your body recovers and heals itself.
Getting around 8 hours of sleep every night is mandatory for optimal health.
It doesn’t matter whether you are eating well or exercising more, if your sleep is not proper, you won’t see the impacts of it on your body.
According to a study (R) conducted by University of Chicago Medical Center, they found that their subjects who got adequate sleep lost 3.1 pounds of fat. But, the ones who didn’t get adequate sleep didn’t lose any significant amount of fat.
14. Make a habit of weighing yourself everyday
Another important factor that helps with weight loss is by weighing yourself every day.
But, be careful not to be obsessed with it.
Weighing yourself once every morning is enough to get an idea whether your weight loss tips are working or not.
Say, you started a new diet a week ago. Weighing yourself everyday helps you see if there’s any progress or not.
Not weighing yourself keeps you blindsided whether or not the weight loss results are actually coming in or are arbitrary numbers.
15. Manage your stress level
Our body produces stress hormone, Cortisol, when we are under extreme stress.
While the production of cortisol is a normal way of fighting against any danger, it also hinders the body’s metabolism.
Higher cortisol is the reason behind labored metabolism.
So, if you are looking for effective ways to lose weight, getting rid of the stress is equally important.
Instead of stressing over the smallest of things, you need to find better alternatives to such situations.
Overcome the issues fast. Try and calm yourself and be in the situation instead of panicking without any thoughts.
Some of the best ways to overcome stress include:
- Practice deep breathing
- Distract yourself with hobbies
- Take a walk out in the nature
- Cuddle your dog
- Cook something that your heart desires
There is a plethora of ways to lose weight fast and naturally. But, it is the balance that gives you notable results. At the end of the day, you want to ensure that you are not straining yourself, eating healthy and maintaining a good relationship with your body. Remember that weight loss is not standard. What works for someone might not work for you. Take in the tips we have mentioned and include them in your weight loss journey.