Most people who decide they want to lose weight aren’t especially happy waiting around for the 10-12 months it takes to get the weight off. But if you know a few smart tips and tricks, it can happen much sooner for you. The secret to losing weight quickly is to understand how the body works and how you can work with your body to shed weight quicker, rather than working against it.
You might initially think that the fastest way to lose weight is to simply focus on eating as few calories as possible so your body has to turn to its fat stores for all its fuel, however, this would be doing yourself a huge disservice.
Do that and you’ll just suffer from a slow and sluggish metabolism and will definitely not get the results that you are looking for.
Instead, try one of the following – or any of the following and prepare to see your results take on a new light.
Schedule, Schedule, Schedule
Stop leaving your workouts to chance. Start scheduling them in just like you would a doctor’s appointment. Those who take the time to schedule their sessions are going to see maximum results because they will be more consistent.
Consistency is key. Nothing else is going to matter as much as you being consistent.
Try A Split Workout
Too busy to fit in an entire workout? Try not to worry. You can also split it up. It’s perfectly permissible to do 20 minutes before you go to work and another 20 minutes after work.
Or if you only have 10 minutes and 10 minutes, so be it. Fit in multiple sessions per day and it all adds up.
Even that walk to your car – if you park a bit further away – will mean extra calories burned.
The more you move, the more you’ll lose so always keep that in the back of your mind.
If you’re going away for a few weeks, don’t let that completely deter you from staying consistent. All you need to do is plan ahead. Remember that you don’t necessarily have to do the same workout while you are on holiday, but you do need to do a workout of some sort.
Be consistent with that and it will pay off. Call ahead to the hotel and see what they have to offer in terms of gym equipment. This way you can plan your workout based on what’s available before you go.
When you have an action plan before you hit the hotel, you’re much more likely to carry it out.
Keep It Fun And Light-Hearted
Whatever you do, don’t force yourself to do an exercise you hate. That is just a short-term recipe for a huge disaster. You want to keep your workouts as fun and light-hearted as possible.
Think about the activities you used to enjoy when you were just a young child and start there. Maybe you liked riding your bike around or swimming was a favorite past-time.
Think about doing those activities now as an adult. You don’t even have to be in the gym to be burning calories and losing weight. Sometimes the best workouts happen outside of the gym.
When you look forward to your workout sessions rather than dread them, it’ll make a huge difference in the consistency you achieve.
Exercise At Home
If you’re someone who’s a little gym-shy and doesn’t like to workout in public spaces, not to worry. There are plenty of home exercise videos you can do that will help you along or just pick up some free weights or a yoga mat and do your favorite activity in the comfort of your own home.
For those who are busy, this can be best as it’ll save you time traveling to and from the gym.
Try Group Exercise
On the other hand, maybe you’re someone who thrives on the company of others. If so, great! Consider joining a group exercise class. This is a fun way to get fit and meet like-minded individuals. You might even find that you make some great friends this way.
There are many different exercises classes now available for all types of individuals so have a look and see what you can find. Think outside the box and try something new.
Become A Morning Exerciser
Nothing is going to get you results faster than if you can build the habit of exercising first thing in the day. Those who do morning workouts typically almost always see faster results because they are less likely to skip their sessions.
Because nothing crowds them out. If they’re waking up early before their day begins, the only thing that could potentially take them away from that session is their own desire to stay in their bed. Overcome that and you have no obstacles in your way.
Add Interval Training
If you really do want to see as fast of results as possible, interval training should be your go-to solution. Interval training takes hardly any time at all and is exceptionally effective at improving your speed of weight loss1.
Whether you do interval training on the treadmill, bike, or elliptical, you will see accelerated results because of it.
Add Strength Training
Unless strength training falls under one of those exercise forms that you hate (and hopefully it doesn’t!), be sure that you are adding strength training to your regular routine.
Strength training helps boost your resting metabolism2, improves your muscle tone, and helps improve insulin sensitivity3. These are all things that will make future weight loss much easier.
Now that we’ve covered some of the top exercise tips to help you stay on board with your program, let’s look at some nutrition tips to remember.
Double Your Water
Most people are simply not drinking enough water in day to day life so you should consider doubling your intake. For many, this is what it’ll take to get to the point where they’ve taken in enough.
Especially when aiming to lose weight, adding more water to your day is critical as it’ll help you stay feeling fuller, reducing how much food you potentially consume.
Always Be Prepared
No matter what your day brings, you always want to be prepared, food-wise. Keep some healthy, non-perishable snacks in your car at all times to reach for when hunger strikes. It can be hard to stay on top of your nutrition plan as-is, never mind having an unpredictable schedule.
If you don’t have good snacks at the ready, you might just find that you are forced into eating at the drive-thru or convenience store, both of which are going to make it hard pressed to find something healthy.
While you can do it, it’s much better to simply be prepared.
Add More Protein
Of all the tips to remember if you want to lose weight, this one may be most important. You want to start increasing your protein intake up higher4 because protein is:
A. The most satisfying nutrient you can consume.
B. Has the highest thermic effect of food (meaning you burn the most calories simply digesting it)
C. Regulates your blood sugar levels.
D. Helps maintain lean muscle mass tissue
Most people aren’t eating enough protein either and could also often nearly double their intake for better results. Just be sure you are choosing lean sources of protein such as chicken, turkey, fish, eggs and egg whites, along with low-fat dairy products.
Red meat is still fine to have however it should only be consumed on occasion.
Swap Coffee For Green Tea
Do you have a bad habit of getting coffee on a daily basis loaded with cream and sugar? Or perhaps your favorite coffee beverage is made with whip cream and chocolate chips. If so, you know very well this is doing your diet no favors and it’s very likely that you’ll be on a fast track to weight gain in no time.
Instead, swap out this coffee for some green tea instead. Green tea is great because not only is it calorie-free, but it also contains catechins, which help to stimulate the metabolic rate and help you burn more calories all day long5.
Those who drink a few cups of green tea each day typically see faster weight loss results compared to those who don’t drink any green tea.
Ditch Dining Out
As hard as it may be, you really do need to cut back on dining out as much as possible. While it’s understandable that you like eating out in restaurants better, the food you get there is never going to be as healthy as it’ll be at home if you prepare it yourself.
When you’re at home, you have complete control over everything including fat, sugar, as well as calories.
When you’re dining out, even if you take great care to ensure the meal you’re served is lower in sugar and fat, it could still be loaded with sodium, which isn’t going to do your health any favors.
Make an effort to only allow yourself 1-2 meals out during the week and the rest of your food intake needs to come from home cooked dishes.
Plan It Out Sunday Night
Just as it’s a good idea to have a plan for your workout sessions, it’s also very important to have a plan for your menu as well. Every Sunday, get out a pad of paper and begin writing what you are going to have to eat.
The more meals you can plan out, the more prepared you are for the week ahead. One of the biggest reasons people cite for not being able to follow their diet plan is that they were stuck without knowing what to eat so they just ate whatever came to mind.
If you leave your food choices to chance, chances are rarely going to work in your favor. It takes time and effort to plan it out, but it’s well worth it. Furthermore, often you’ll find yourself gravitating towards the same 2-3 breakfast and lunch options, so it’s really only the dinner meal you’ll need to plan out. Snacks will also typically become routine when you find a few that you like.
So in reality, while it may seem like a lot of work planning it all out, it really isn’t.
Plan For Leftovers
Making a delicious dish for dinner? Why not double the recipe? If you do so, you’ll easily have left-overs to serve during the week that will save you a good amount of time so you aren’t cooking every single day like clockwork.
You can easily cut back on your cooking to just a few days per week if you follow this guideline.
Try And Ditch Grains
Okay, so you may not have to go completely gluten-free if you don’t want to. Some people get on board the gluten-free bandwagon and think that all grains must be removed from their diet plan.
There’s no real need to go to extremes, even to see good rates of weight loss taking place. This said you should consider cutting back on grains as much as you can. It may be challenging at first to remove from your diet, especially if you have been eating them for quite some time, but if you work hard and find suitable replacements, you should be able to do so.
Grains are very calorie dense and easy to overeat in, plus they often don’t contain the most nutrients either, so for all of these reasons, you are typically better off without them whenever possible.
Check Your Portions
Here’s perhaps the easiest most often overlooked tip of all: check your portions.
You might not even really need to change much about your diet at all – except that you need to eat less.
If you typically use large plates and go in for seconds, consider stopping that. Use a smaller plate and eat just half of what you normally do. This will instantly shave a lot of calories from your diet plan and help you get right on track to seeing optimal rates of weight loss.
While there is food that is healthier and unhealthier, calories are what matters most when it comes to fat loss so you don’t necessarily have to remove all the foods you enjoy as long as you can eat them in moderation.
For example, have one slice of pizza rather than three.
Use A Digestive Enzyme
Getting a good digestive enzyme on your side such as Masszymes is also very important. This will help ensure that your body is properly breaking down the foods that you eat and providing the energy from the foods so you can use it.
This will also help you feel better. You’ll feel lighter after meals and you typically won’t experience as much bloating or digestive troubles, therefore, you may find it more enjoyable when you’re on your diet plan and more likely to stick with it.
Many people suffer from issues with lactose, gluten, meats, and even fruits so having a good digestive enzyme can help take care of all of this for you.
Avoid Liquid Calories
Another smart thing to do is avoid all liquid calories as much as you can. The body doesn’t register these quite like food calories so you often won’t feel nearly as filled up as you would with food calories and may just wind up eating as many calories as you normally would.
If you do this, you’ve essentially just added calories to your total daily intake and this then means you could very well be over your target and gain weight.
The one exception to this may be a good quality whey protein powder as that will help promote optimal recovery after exercise training.
So there you have some of the best tips to know and remember when it comes to losing weight successfully and as quickly as possible. As you can see, there is no magic recipe or secrets you must follow. It comes down to basic common sense and putting the right principles into practice.
1. Hazell, Tom J., et al. “Running sprint interval training induces fat loss in women.” Applied Physiology, Nutrition, and Metabolism 39.8 (2014): 944-950.
2. Pratley, R., et al. “Strength training increases resting metabolic rate and norepinephrine levels in healthy 50-to 65-yr-old men.” Journal of Applied Physiology 76.1 (1994): 133-137.
3. Ishii, Tomofusa, et al. “Resistance training improves insulin sensitivity in NIDDM subjects without altering maximal oxygen uptake.” Diabetes care 21.8 (1998): 1353-1355.
4. Halton, Thomas L., and Frank B. Hu. “The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review.” Journal of the American College of Nutrition 23.5 (2004): 373-385.5. Maki, Kevin C., et al. “Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults.” The Journal of nutrition 139.2 (2008): 264-270.