What if I told you that it’s entirely possible to lose weight fast with a few simple yet effective steps? Do you think it's achievable? I can assure you it's absolutely possible.
In this post, we’ll cover 8 actionable strategies on how to lose weight fast and maintain a slim body.
Many people fail to lose weight because they don’t follow the right approach. But with these 8 strategies, you’ll be able to lose fat quickly and keep it off.
Without further ado, let's get to the content.
1. Gradually Cut Calories for Sustainable Weight Loss
A common mistake many people make when dieting is drastically reducing their calorie intake, sometimes going from 4000 to 1000 calories overnight.
While this may lead to initial weight loss, it's typically followed by regaining the lost weight and often, an additional 2 kg or more. This drastic approach can also lead to binge eating, as your body struggles to adapt.
Instead, I recommend cutting calories gradually and tracking your progress along the way. This approach helps ensure that your weight loss is sustainable, and you're less likely to gain the weight back.
Take a moment to check in with yourself, use a tape measure, and stand in front of the mirror.
Remember: gradual changes are key to long-term success. Don't slash your calories all at once.
2. Cut Out Bad Carbs for Faster Weight Loss
Eliminating bad carbohydrates is a crucial step in your weight loss journey. When you reduce your intake of these carbs, your body begins using stored fat for energy, leading to fat loss.
Many people report losing 4 to 5 kg of water retention and fat in just the first week of cutting out bad carbs.
Here are some common culprits to eliminate:
- Bread
- Cookies
- Sugar
- French fries
- Processed snacks
Instead, focus on consuming healthy carbohydrates at the right times, and strategically.
The truth is, most of us are addicted to carbs. For example, you probably started your day with a piece of French bread and coffee, right?
Consider switching to protein-rich foods for breakfast to help support your weight loss goals.
3. Supplementation
Many people still neglect supplementation, but it's essential for optimal health, especially considering the nutrient deficiencies in Brazilian soil. For example, when a farmer repeatedly plants tomatoes in the same soil, it depletes the nutrients, leading to a lack of essential minerals for our bodies.
One of the most important supplements to consider is magnesium, as Brazil lacks volcanic soil, which is a natural source of magnesium. A deficiency in this mineral can prevent you from losing weight effectively, as magnesium plays a key role in metabolism.
Here are the main supplements I recommend, based on my personal experience:
- Omega-3
- Magnesium
- Multivitamins
- Caffeine (coffee is fine)
- Carnitine
Some might ask about whey protein. While whey has a high biological value, I personally prefer eating chicken, which is not only affordable but also provides more vitamins and nutrients.
Instead of relying heavily on supplements like whey, focus on nutrient-dense whole foods. Scientific studies now show that animal protein, like that from chicken, offers more benefits than whey protein.
4. Get Tested Before Considering Fast Weight Loss
Many people struggle with weight loss due to underlying hormonal imbalances, which can significantly hinder the process of shedding fat quickly.
It's important to get tested to assess your hormone levels and check for conditions like hyperthyroidism. Those with hyperthyroidism who are undergoing treatment often experience faster weight loss compared to others.
In some cases, weight loss may be challenging due to widespread hormonal imbalances.
In conclusion, testing your hormones can help you identify potential issues, making it easier to lose weight in a safe and effective manner.
5. Eat Slowly
It's been proven that eating too quickly can prevent you from feeling full, leading to overeating. When you're distracted, such as while watching TV you may not even realize you've consumed a large portion until it's too late.
Many people tend to eat mindlessly, rushing through their meals without truly tasting the food.
To avoid this, try turning off the television or any other distractions. Take the time to savor each bite, allowing yourself to fully enjoy your meal. Eating slowly will help you feel more satisfied, making it easier to control your portion sizes and improve your overall eating habits.
6. Physical Exercises
It has been proven that physical exercise alone will not result in weight loss, but it can be a powerful ally in your weight loss journey.
Can you lose weight without exercise? Absolutely! However, incorporating exercise into your routine can significantly speed up the process.
For instance, weight training not only helps you burn fat but also builds lean muscle mass, which can even reduce the need for skin-tightening surgery after significant weight loss. Additionally, regular exercise strengthens your joints, which can be particularly beneficial if they are weak.
The best part is, you can choose any activity you enjoy, whether it’s walking, swimming, dancing, or weightlifting. The key is to stay active and find something that makes you feel good.
To reap the benefits, aim for at least 20 minutes of exercise, 2 to 3 times per week. Even small, consistent efforts can make a big difference in your weight loss progress.
7. Think Before You Eat
How many times have people made mistakes, from simple ones to more serious ones, just for the sake of short-term pleasure?
We should always pause and think before taking action. Many people enjoy a treat, like a brigadeiro, and end up undoing their hard work from a workout without realizing how those extra calories can affect their progress.
You only truly understand the impact of the choices when you start gaining quality information about nutrition and how food affects your results.
A simple question to ask yourself before eating is: “Should I really eat this?”
This small shift in mindset can lead to significant improvements in your results.
It's normal to have occasional relapses, so having a “cheat day” to indulge is perfectly fine. But over time, you'll find that you won't even crave junk food outside of your cheat day because you'll understand how much it can impact your health and appearance.
8. Eat Protein, Healthy Fats and Vegetables
It’s been proven that protein is one of the best allies for those aiming to lose weight quickly, so make sure every meal includes a source of protein.
Without the right amount of protein, losing fat becomes much more difficult. Plus, protein helps you feel fuller for longer and can reduce cravings and hunger by up to 60%.
Focus on nutrient-dense, satisfying foods. Some examples include:
- Meat
- Eggs
- Nuts
Don't forget to include healthy fats in your diet. Contrary to popular belief, fats are essential for our health and can actually help you burn fat.
However, be sure to avoid trans fats from your diet as this type of fat is harmful to your health, reduces hormones, causes cholesterol, and cause a range of other health issues.
On the contrary, saturated fat is very good for you and even lowers your bad cholesterol, this has been proven by science and you should consume it.
Some Examples Of Saturated Fat You Can Eat:
- Animal fat
- Coconut oil
- Dark chocolate (80%)
I don't need to emphasize the benefits of vegetables, right? They are rich in essential nutrients and provide the vitamins your body needs to thrive.
Some great vegetable options include:
- Broccoli
- Spinach
- Cucumber
- Cauliflower
- Tomato
- Brussels sprouts
- Cabbage
Eating these vegetables will make you feel much better, and over time, you’ll begin to enjoy their taste.
Do you know why some people don't like the taste of certain vegetables?
It’s often because they never learned to appreciate them. Developing a taste for vegetables takes time, and once you incorporate them regularly into your meals, they become more enjoyable.
In Conclusion
- Gradually cut down on calories
- Cut out bad carbs
- Supplementation
- Take exams
- Eat slowly
- Physical exercises
- Think before you eat
- Eat protein, fat and vegetables
Do you have any questions about weight loss or how to lose weight fast? Leave a comment below about this topic with your main questions!