Do you feel you’re constantly struggling to achieve weight loss fast? Of course, you can drop the fat quickly when you know what you are doing. But, are you puzzled by conflicting advice on the best way to do it? Many of us look in the mirror, and we are not happy with what we see.
Relax – you’re not alone. So many people struggle with weight loss. Unfortunately, it’s impossible to know what works with all the information available on social media. In this article, we’ll explore eight expert tips that make weight loss faster for you in 2022.
So whether you’re just starting on your journey to lose weight faster or have been fighting the battle for a while, we have just the information to help you lose weight the fastest. Trust us – for shedding pounds; we know what we’re talking about!
1. Eat More Protein for Weight Loss Fast
The first step we recommend for a fast weight loss journey is to increase your protein intake. Your eating habits will make or break your ability to lose weight the fastest. We recommend consuming 0.8 – 1 gram of protein per pound of body weight. This means that if you are a 150-pound man or woman, we recommend you consume about 150 grams of protein per day.
Increasing your protein intake will promote fast weight loss by curbing your food cravings and keeping you full longer. It will take some discipline to build a habit of consuming all this protein daily. However, you will be far less likely to be searching the pantry for a late-night snack after eating protein. If you are working out to help lose weight faster, protein intake builds muscle. Adding more muscle mass will increase the calories you burn daily while resting.
Not all healthy options need to taste terrible. Here are some fantastic protein sources of any balanced diet. The best part is, they taste great.
- Greek Yogurt
- Lean Ground Beef
If consuming more protein in a day seems like a challenge, that’s ok! You can supplement your regular diet with protein powder to make sure you hit your daily protein goals. Here is our list of the ten best protein supplements on the market. Check them out!
2. Get Your Daily Steps In to Drop the Fat
There are a million fancy workout methods online. Crossfit, Pilates, and bodybuilding are just a few of the many training methods you can use for fast weight loss. These can work. The problem is they complicate the process for many beginners.
We think the key to faster weight loss is keeping things simple. Get out and be active. Walking 10,000 steps per day can speed up weight loss while improving blood pressure and BMI. Regular physical activity is key to the fastest weight loss. Go for a walk before breakfast. Get some steps in during your lunch break. Get out for a stroll around the neighborhood after dinner. There is always time to get some physical activity in.
If you are a day one beginner, 10,000 steps may be too much to take all at once. Start small. Target 5,000 steps per day and slowly build your way up. Fast weight loss is about making consistent progress. Instead of taking one long walk, break it up into 15 to 30 minute walks several times a day. Remember, it won’t happen all at once!
3. Do Resistance Training for the Fastest Weight Loss
Dieting is a great way to burn body fat. However, we can only decrease our calorie intake so low. If you love to eat as much as most people, then starving on one salad a day simply is not an option.
Lifting weights is the key to building muscle. Muscle causes faster weight loss even when while you sleep. The fastest weight loss journey is to create a faster metabolism. The faster your metabolism is, the faster the weight loss. When you increase your muscle, you also increase your metabolism. Muscle accounts for 20% of your metabolism.
Dieting is the hardest part for most people. Eating fewer and fewer calories is not always a winning option when we all love to eat. Therefore, exercise is essential. Lifting weights can burn calories, improve blood pressure, regulate blood sugar, increase your metabolism, and it is fun! We recommend lifting weights 2-3 days per week for a beginner. Check out My Fitness System. They have some great workouts that will work for all fitness levels.
Make resistance training a part of your weight management plan!
4. Try Fasting to Create a Larger Calorie Deficit
Fasting is a great way to create a more significant calorie deficit. The only way to achieve weight loss fast is to create a calorie deficit. A calorie deficit is where you burn more calories through activities than you take in through eating. The most popular form of fasting is called intermittent fasting. Essentially, you will set specific feeding periods and only eat during that time frame. We recommend going with an 8-hour feeding window.
Daily fasting periods achieve faster while loss and improve your metabolism. A more efficient metabolism will always burn more calories at rest. In addition, intermittent fasting detoxes your body. Food is nourishment, but it is also foreign to your body, and critical organs must purify and digest it. When you fast, this allows those organs to rest and recover.
By skipping breakfast or dinner, not only do you force your body to burn body fat for energy, but you also allow your systems to be free of the toxins, chemicals, and germs that come with eating food. We suggest using a ketone meter in the morning or afternoon to see how your body responds to intermittent fasting. A breath meter will show you if your body is burning body fat or food for energy. When your body burns body fat, it releases ketones through your breath. You can use a ketone meter to see how many ketones are in your breath.
5. Don’t Drink Your Calories to Reach Faster Weight Loss
Liquid calories are a diet killer. It’s tough to manage your hunger when you are in a caloric deficit and trying to lose weight. An overly restrictive diet can leave you constantly craving snacks to keep yourself satisfied.
Liquid calories add up fast and rarely leave you feeling satisfied. How many times have you drank a Gatorade and felt full? I can tell you it seldom happens. Instead, you find yourself full of sugar and more hungry than before.
If you need a tasty drink, there are many calorie-free sports drinks out there. The taste differs slightly from the sugar-packed version that will wreck your diet. Avoid drinking your calories for the fastest weight loss. Instead, drink a zero-calorie Gatorade to quench your thirst and reach weight loss faster.
6. Leave The Sugar Alone to Drop the Fat
Sports drinks, soda, candy, coffee creamer, cake, and so many more delicious foods and drinks taste great. But they loaded them with sugar! It is not uncommon for a sports drink to have 30 grams of sugar in a single bottle.
When you consume sugar, your body increases the production of insulin. Insulin can be a very anabolic hormone that helps to build muscle mass. However, when you consume sugar during periods of non-activity, the calories are likely to be stored as fat.
Let’s be honest here. We usually consume the most sugar when we are kicking back and relaxing. Maybe a coke for dinner. Or some ice cream when watching your favorite Netflix show. Consuming sugar during non-activity will make the fastest weight loss extremely difficult.
Instead, opt for sugar-free options when you eat or need a tasty snack. Many delicious options taste almost like the real thing! It’s best to stick to natural foods and drinks like water, fruits, and vegetables. While not adding calories, many artificial sweeteners add chemicals that can be as dangerous to your health. For the fastest weight loss, you must sacrifice more.
7. Eat Slowly to Achieve Weight Loss Faster
Our next tip for rapid weight loss is outside of the box. Eat your food slowly. Yes, eating slowly can leave you more full and satisfied after each meal. When you diet and start cutting the excess calories, you need to slow things down and appreciate your food.
By eating slower, you give your stomach and hormones enough time to tell you when you are full. This prevents you from overeating. There is some distance between your brain and gut. Hormones travel much slower than neurotransmitters. The hormone leptin tells you when you are full, and the hormone ghrelin tells you when you are hungry.
Practice mindful eating. Do not just plow through your food in 30-seconds. That will leave you starving and looking for more. Next thing you know, the snack pantry is open, and you throw your diet out the window.
Take your time when eating. Of course, diet and exercise will always be the most crucial weight management tools, but this trick helps make the weight loss process more manageable.
8. Learn To Read Food Labels for Faster Weight Loss
How many times have you gone to the grocery store determined to buy only healthy options? Unfortunately, even if you had the best of intentions, chances are these foods were not the best options for your diet. This is because every food in the supermarket has fancy marketing that says organic, whole grains, healthy fats, and a slew of other buzzwords that exaggerate the product’s health benefits.
It would surprise you to know how many calories are actually in your food. For example, you may experiment with a keto diet. There are tons of snacks marketed as keto-friendly in the grocery store. However, if you read the label, you’ll find some of these snacks have over 10 grams of carbohydrates per serving. Marketing can mislead!
Start reading food labels. Read the breakdown of macronutrients is in each item. You may think you are buying the fastest weight loss foods. But unless you are reading the food labels, you won’t know how many calories you are consuming. The fastest weight loss foods include higher protein, fiber, vitamins, and minerals.
Losing Weight Faster Without Exercising: Is It Possible?
Using both diet and exercise together is the fastest way to lose weight. However, exercising is not required to get down to a healthy weight. It would help if you had a more significant calorie deficit for faster weight loss. For example, it takes a 3500 calorie deficit to lose a pound of fat. You can achieve this with only your diet, but it will not be as fast as diet and exercise.
For example, if you are the average man who maintains your current physique with a 2000 calorie diet, reducing your caloric intake to 1800 calories will cause weight loss. It is that simple. Eat less, and you will lose weight. Be very careful not to create an extreme caloric deficit. Take your diet nice and slow until you learn your body.
That being said, we still recommend daily exercise to make weight loss faster and increase your overall health.
Does One Meal Per Day Work?
One meal per day is fasting, which provides a concise eating window. You will consume all of your daily calories in just one meal. For some people, this diet is effortless to maintain. In addition, you will get all the health benefits of fasting with the one meal-a-day diet.
However, consuming your daily protein and calories can be challenging in just one sitting. This can be very difficult for digestion and not sustainable for many people. Food is also an enormous part of social life. If you are eating just one meal a day, you will often find yourself as the odd one out at dinner parties and other social gatherings.
Ignore The Gimmicks & Magic Pills
There are no magic weight loss pills or gimmicks that guarantee fast results. Be very cautious of any social media influencer who says you can lose 20 pounds in just a week. This is not healthy! It would be best if you created healthy habits that are repeatable. That is the actual key to faster weight loss. Weight loss is about trade-offs. The faster you want to lose weight, the more it will cause you. People who drop body fat to 10% or less experience pain in the gym and stomach.
Get Your Recovery On
You can walk 10,000 steps and lift weight every day. However, if you cannot recover from your training, your body cannot shed the body fat.
Temperature is one of the most effective recovery tools available to you. For hot therapy, use the sauna at your local gym. For cold treatment, use an ice bath or take regular cold showers. In addition, many cost-free tools can be great for recovery.
Sleep is also one of the most overlooked aspects of recovery. Loss of sleep causes stress and weight gain in many people. So if you want to lose weight faster, take your rest seriously. Here are some tips:
- Avoid the phone for 1-2 hours before bed
- Keep your bedroom dark and cool
- Avoid caffeine in the afternoon
The Bottom Line on How to Achieve Fast Weight Loss
In reality, weight loss is not rocket science. If you want to get in shape and lose weight, all it takes are simple changes to your diet and lifestyle. We have compiled the top 8 tips to help you cut through all the misinformation and make weight loss easy!
Remember that the best way to lose weight is through a combination of dieting and exercise! Also, losing weight faster requires more trade-offs. For example, you may need to experience muscle burn in the gym and hunger pain in your stomach to reach your goals faster.
Before starting a weight loss journey, write the benefits and costs of your journey. Identifying what you will give up to get what you want will help you stay on track when things get tough. Also, remember what motivates you to lose weight and think about it when things get tough, or you want to quit. Have you tried any of these tips? Please share in the comment section below.