How To Lose Weight Fast – Safely, 8 Effective Tips

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Do you have a wedding to attend in a few days, a beach to be on or a special event in the next week or two – that you want to look good for?

Well, join the club. Most of us are looking to slim down in next-to-no time.

The best way for you to lose weight fast will depend on your starting point, your end goal, and your lifestyle. Generally speaking, the best way to lose weight quickly, and maintain that weight loss, is to follow a steady, manageable plan. Don’t try to take on more than you can reasonably fit into one day, unless you’re willing to make the sacrifice. 

Your best option – Seek sustainable habits. Everyone loses weight and gains weight differently. It’s not an exact science. What may work for one may not work for the other and vice versa. It depends on you, your all-round determination and persistence, to achieve your goal of weight loss.

But if you are looking to drop a few pounds in a week or two to lose weight for an upcoming special occasion or a dress that you want to fit into, then you have landed on the right article. 

How To Lose Weight Fast – since the goal is so specific, following all the below mentioned  weight loss tips is a must in order to achieve your goal to safely lose weight fast and keep it off.

Reduce Your Calorie Intake - Consistent Calorie Deficit

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Despite the presence of innumerable diet plans and strategies out there it really comes down to eating fewer calories than your body is using if you want to shed pounds.

Calories are the energy stored in food. Your body has a constant demand for energy and uses the calories from food to keep functioning. Every small action that you take consumes calories from food for energy stored in your body.

All the macronutrients ie. carbohydrates, fats and proteins contain calories and are the main energy sources for your body. Regardless of where they come from, the calories you eat is first stored in the body and then spent on maintaining metabolism and physical movement of your body. Whatever amount of calories body doesn’t utilizes, gets stored as fat for future energy needs.

These stored calories will remain in your body as fat unless you use them up, either by reducing calorie intake so that your body must draw on reserves for energy, or by increasing physical activity so that you burn more calories.

Most experts recommend that you cut approximately 350 to 500 calories per day to lose one to two pounds per week. In order to meet your goal, you need to keep track of how many calories you eat. It’s best to keep a food journal for that. You can use a diary or you can also use a smartphone app like Loseit or My Fitness Pal or website that tracks calories for you.

Drastically Cut Down Carbs

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Reducing the amount of carbohydrates in your day may help you reduce overall calories. Plus, you’ll likely eat more nutrient-dense foods and cut out unhealthy snacks.

Research from 2003 in the New England Journal of Medicine found that people who followed a low-carb diet lost more weight than those on a low-fat diet after 6 months, but not after 12 months.

Carbs are stored in your body as glycogen, which your body uses for energy. Each gram of glycogen contains about three grams of water. Your body stores that water whenever you eat carbs. On a low-carb diet, when you start to lose weight, roughly 70% of it is water weight.

Carbs give the body energy. The body breaks carbs down to use immediately or later. If the body does not need to use the carbs for energy as soon as a person eats them, it stores them in the muscles and liver to use later. However, if the body does not use these stored carbs, the body converts them to fat.

In general, a low-carb diet focuses on proteins, including meat, poultry, fish and eggs, and some non starchy vegetables. A low-carb diet generally excludes or limits most grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds.

The carb controlled diets are also effective in weight loss because when we cut carbs we tend to eat more protein and healthy fat that help us feel full longer.

Eat More Lean Protein

Protein is an essential nutrient for health. It is responsible for a number of important functions in the body, including hormones, enzymes, and cell repair and maintenance.

A high-protein diet encourages eating more protein and fewer carbohydrates or fat to boost weight loss and improve overall energy.

Proteins are essential for growth and development, promote fullness, helps in quick weight loss, tissue repair and building muscle mass. They are made up of amino acids and they exist throughout the body, in muscles, bones, skin and hair.

Protein contributes to satiety and satisfaction, and it does slow the rise in blood sugar. In time, that helps you maintain your energy levels and helps you control your appetite. As a result, a person may consume fewer calories after a protein rich breakfast or lunch, and this could help with weight loss.

HIIT 4 Times Per Week

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If your goal is to lose weight fast then some form of moderate intensity exercise is a must. It can either be weight training or HIIT at home or in a group class.

High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. Super-efficient HIIT is the ideal workout for a busy schedule-whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event.

Intense exercise depletes the oxygen available to the muscles, forcing them to burn fat for energy instead. During the intervals, the muscles burn a significant amount of their sugar stores, which triggers a reaction causing them to rapidly re-fuel by sucking glucose from elsewhere in the body. This process requires insulin, and over time the body responds by becoming more sensitive to small amounts of insulin. If insulin levels are high, the body is unable to burn fat as efficiently, so by making the body more sensitive to smaller amounts of insulin you are able to re-engage the fat-burning machinery.

Completely Eliminate Refined Sugar From Your Diet

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Sugar is everywhere and can be found in the most unexpected places. Almost all the packaged processed foods including instant meals, cereals, sauces & ketchup, chips are loaded with refined sugar. 

The World Health Organization (WHO) recommends no more than 25 grams or 6 teaspoons of sugar as a safe daily limit for an average adult. According to WHO, many people do not realise how much sugar they consume which is “hidden” in processed foods. A can of coke contains 10 teaspoons or 40 grams of sugar, a 300 ml juice carton has 42 grams of sugar and a tablespoon of ketchup has 1 teaspoon of sugar.

Sugary drinks provide empty calories. Simple sugars, such as table sugar and high-fructose corn syrup do not have any nutritional value. They provide calories but provide no nutrients. A tablespoon of sugar provides 45 empty calories. When you are drinking sugary drinks instead of water you are loading your body with extra sugars and calories.

Over time, you will lose weight by cutting your intake of sugary drinks in half. After a week or two, you may find you don’t need the sugary drink and will be able to avoid drinking it. Gradual changes make long lasting successful changes.

Drink More Water

Drinking water helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Also, drinking more water helps your body to stop retaining water, leading you to drop those extra pounds of water weight.

Many studies support the theory that drinking water is beneficial for weight loss. Also, hydration is key for many factors that play a role in weight loss, including digestion and muscle function.

It is easy to accumulate liquid calories by drinking soda, juice, or sweetened coffee or tea.

Ditch the sodas and replace them with water to help you lose weight. Add a slice of lemon if you find plain water to be boring. 

Replacing even a few high-calorie drinks each day for water or other no-calorie beverages, such as green tea, may have long-term weight loss benefits.

Water is a natural appetite suppressor as it takes up space in the stomach, leading to a feeling of fullness and reducing hunger.

Water also helps in burning calories. It may also temporarily increase the body’s resting calorie expenditure, or the number of calories burned while resting. Water also helps the kidneys to filter toxins and waste while the organ retains essential nutrients and electrolytes. When the body is deprived of water, the kidneys begin to retain fluid.

Mindful Eating and Diet Tracking

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Mindful eating is a technique that helps you gain control over your eating habits.

It has been shown to promote weight loss, reduce binge eating, and help you feel better.

Mindful eating in broad terms is paying attention to what you are eating. By truly paying attention to the food you eat, you may indulge in these types of foods less often. In essence, mindful eating means being fully attentive to your food—as you buy, prepare, serve, and consume it. However, adopting the practice may take more than a few adjustments in the way you approach meals and snacks. 

Tracking your diet, in other words making a note of everything that you eat is one of the most important things to do in your weight loss journey. Write down everything you eat or drink in a food diary.

A smartphone app like Lose It! or MyFitnessPal can be very effective tools.. These apps also offer information on calories and other nutrients.

A recent study showed that women who kept food journals consistently lost about 6 lbs. more than those who did not. This was likely because they held themselves responsible for everything they ate. Food journaling isn’t easy or convenient, but done consistently, it can help steer dieters to more healthful choices since it allows people not only to keep track of calories, but also to keep a check on the overall quality of their diet.

Accuracy and consistency are two secrets for successful food journaling.

So what should you include in a food diary.

What are you eating? Write down the specific food and beverage consumed. Include any sauces, condiments, dressings, or toppings.

How much are you eating? List the amount in measures (cups, teaspoons, tablespoons) or in ounces. If possible, it is best to weigh and measure your food, otherwise ,do your best to estimate the portion.

When are you eating? Noting the time of the day when and what you are eating can be very effective in identifying and eliminating unhealthy eating patterns.

Be Active - In General

Apart from your regular exercise regimen, you must try to be active in your daily life. Try to never miss an opportunity where you can move your body, such as climbing a few steps, moving something moderately heavy from one place to another, taking a walk after lunch or dinner, go shopping or have sex. 

We generally focus on diet when we are trying to lose weight, being active also is an essential component of a weight-loss program. When you’re active, your body uses energy (calories) to move, helping to burn the calories you take in with food you eat.

People who have successfully lost weight find that being active in their everyday life is one of the major factors in keeping the weight off. So any kind of activity is really important in weight maintenance too.

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