How to lose weight fast

Hate extra fat on your body? The best way to lose weight and stay in shape is to develop a low-calorie diet plan that you can stick to for a long time. If you just want to lose a few kilos of fat quickly, there are many methods and suggestions that can help you achieve this short-term goal. Read on for more details. However, you have to know that you can only lose 0.5 to 1 kg per week.

How to lose weight fast

Method 1: Exercise to lose weight

1 Make time for exercise. In the beginning, weight may increase, but exercise is an indispensable part of a long-term and lasting weight loss plan. If you really want to lose weight and stay in shape, no matter how busy you are, make time for exercise every day. Even trivial things like walking more and driving less can affect the effect of fast weight loss. [1]
  • Before starting exercise, measure waist, hip, and bust with a tape measure. If you gain weight, your body circumference will become smaller, which means that your body fat will decrease and your muscles will increase.
  • Exercise while doing housework. Try to go up and down the stairs as much as possible, walk the dog three times a day, dust, sweep and mop the floor vigorously.
  • Increase the amount of daily walking. Climb more stairs instead of elevators; try to park your car further away from the store.
  • You can engage in hobbies that require a little movement, without sports. Gardening, carpentry, repairing cars, or playing with animals are all good ways to burn calories.

2 Try circuit training. If you want to lose weight as soon as possible for a certain activity, and don't care whether you can maintain it later, you can try concentrated exercise. Many women’s magazines, health magazines and personal trainers offer similar concentrated exercises to help you lose as much weight as possible in just a few days and make your body look thinner.

3 . When starting a new exercise plan, be realistic about the types of exercises you can do. If you want to lose weight and stay in shape, concentrated training alone is not enough. The best way to develop the habit of exercising is to choose an exercise that you really know how to do and enjoy. If you hate running, don't treat running as your main exercise. Choose the activities you like and you will be more motivated to do sports every day. Try different sports, such as swimming, cycling or Zumba, and find out which ones you really like.
  • Sports such as volleyball, tennis and even Frisbee help burn calories and make you have fun. Turn sports into a fun social activity that you enjoy every day.

4 Perform aerobic exercise. Aerobic exercise and resistance training are important to overall health. The former can also help you lose weight quickly. Although weightlifting and resistance training has no direct effect on weight loss, they can promote metabolism and allow the body to use energy more effectively.
  • The metabolism of muscle cells is more active than fat cells. This means that even when resting and sleeping, they consume more calories than fat cells.

For best results, it is best to include both medium and high-intensity aerobic exercises in your exercise plan. [2]

5 Keep the exercise plan interesting. Sports diversity is the key to promoting physical health and maintaining motivation. Repeating the same exercise every day will make you more vulnerable to injury. You will also quickly feel bored and it is difficult to have the motivation to keep exercising. When you go to the gym, try different equipment, participate in fitness classes, and incorporate some resistance training. [3]
  • Perform low-impact aerobic exercise. Moderate-intensity aerobic exercise not only burns calories but also maintains heart health, including brisk walking, cycling, aerobic equipment or swimming.

Sports diversity is the key to promoting physical health and maintaining motivation. Repeating the same exercise every day will make you more vulnerable to injury. You will also quickly feel bored and it is difficult to have the motivation to keep exercising. When you go to the gym, try different equipment, participate in fitness classes, and incorporate some resistance training. [3]

  • Perform low-impact aerobic exercise. Moderate-intensity aerobic exercise not only burns calories but also maintains heart health, including brisk walking, cycling, aerobic equipment or swimming.

  • Perform weight training. Weightlifting and resistance training help men and women build muscles, increase metabolism, continue to burn calories, and maintain a slim figure. The exercise plan includes both aerobic exercise and weight training, which can significantly increase calorie consumption.

6 Choose exercises that require full-body effort. In this way, every muscle group can be exercised, and more muscles are consuming calories every time you exercise. For example, you can do multiple sports at the same time. For example, when running or riding an exercise bike, do some resistance training with both hands, like lifting a small dumbbell over your head. [4]

Each muscle group should rest for at least 24 to 48 hours after exercise.
Take one or two days off every week and do not exercise.

7 Get plenty of rest. Getting enough rest can help you stay energetic throughout the day, you are less likely to overeating, and you are less likely to be injured when doing sports. Insufficient sleep can actually make people unable to lose weight, and getting enough sleep can greatly help weight loss. [5]

Method 2. Diet plan

1 Calculate calories. Understand the minimum calories required to maintain the normal functioning of the body so that you can tailor a healthy diet plan and lose weight quickly and consistently. Everyone needs different calories, depending on age, gender, height and activity level. You can use an online calculator to confirm how many calories you should consume every day.[6]
  • Eat at least 1200 calories a day. If there is no doctor's supervision, do not consume less than this level of calories.
  • You can also consult a diet therapist or doctor to discuss weight loss goals, special dietary requirements, current eating habits and areas for improvement, and figure out how many calories you should consume.
  • Make a diet plan. Choose a healthy and balanced diet consisting of vegetables, fruits, whole grains, good fats and lean protein. Vegetables and fruits should occupy half of the plate, and the other half should be whole grains and lean protein.
  • DASH Deshu Diet, TLC Therapeutic Lifestyle Diet, Mayo Clinic Diet, Huiyou Body Diet, and Volumetric Diet are all effective and can help you lose weight from today. Search for one of the above diet plans online for more details. [7]
  • The more weight you have to lose, the faster you can lose the first few kilos. In other words, if you only want to lose 4 to 9 kilograms, you need to be patient and stick to the exercise and diet plan for a longer time to see the effect.

2 Eat foods that suppress appetite. A balanced diet not only provides low-calorie nutrition but also helps suppress appetite, lest you eat too much and ruin your weight loss plan. Some foods produce a feeling of fullness that lasts for several hours. Try to include the following foods in your diet:
  • Grapefruit
  • oat
  • apple
  • egg
  • ginger
  • nut
  • Green leafy vegetables
  • potato
  • dark chocolate
  • Spicy food

3 Keep a food diary. Record every food, snack, and drink you consume throughout the week, as well as your approximate food intake. In addition to allowing you to pay close attention to what you are eating into your body, a food diary also gives you the motivation to stay healthy. If possible, write down the number of calories consumed by each meal or snack.
  • The calories of coffee flavourings, condiments and other additives are also included.

4 Identify activities that trigger appetite and plan accordingly. What activities will make you crave snacks? For example, some people would like to eat something when they sit down to watch a movie at night, while others like to eat while staying up late to study. As long as you understand which activities will trigger your appetite, you can make a plan accordingly, such as putting some healthy snacks at home or at hand.
  • As long as you don’t buy unhealthy snacks you like, you shouldn’t ruin your diet plan.

5 Pay attention to food intakeIn your diet plan, you should specify the right amount of food. For example, even with healthy snacks such as almonds and dried cranberries, if you don’t pay attention to your food intake, you will still consume very high calories. Preparing a certain amount of healthy snacks in advance can prevent yourself from eating too much unknowingly, and just take it when you want to eat snacks, which is very convenient. [8]
  • List the food you need for each meal, and buy food according to this list when you go to the supermarket. You can refer to the supermarket flyer to think about what you want to eat, and you can save money by buying weekly specials and seasonal fruits and vegetables.

A stronger taste helps control food intake. For example, a small amount of dark chocolate or dark beer can give people a sense of satisfaction and will not make people want to eat a lot at once.

6 Don't skip a meal. A healthy breakfast can increase your resting metabolic rate in the morning, keep you energized, and perhaps help you avoid high-calorie snacks throughout the day. Plan to eat a snack or a small dinner every 2 to 4 hours to keep your metabolism active. Eating on time can also keep blood sugar stable, reduce the intake of unhealthy high-calorie foods or deviate from the diet plan.

7 When visiting the supermarket, avoid the aisles lined with tempting food. Avoid aisles with soda, biscuits, ice cream, pizza, highly processed foods, and other fat-prone foods so that you won’t buy unhealthy foods. You won’t be tempted if you can’t see it

8 Choose healthier foods instead of your favourite high-calorie foods. Most foods have healthier alternatives, allowing you to enjoy your favourite foods without consuming unnecessary fat, sugar and calories. Avoid high-calorie processed foods and beverages and eat healthier alternatives that can help you lose weight faster.
  • Consider taking a few days a week to become a vegetarian. Replacing meat with nutrient-rich foods such as kidney beans, tofu or lentils can greatly reduce your daily calorie intake while taking in many nutrients.
  • Choose delicious fruits for dessert instead of processed biscuits or cakes.
  • Replace potato chips and candies with nutritious, low-calorie and low-fat snacks. Try cheese sticks with a handful of grapes, a few peanut butter-spread biscuits, or sliced ​​red bell peppers and dip a few tablespoons of hummus.
  • Use vinegar and lemon juice instead of garden or blue cheese salad dressing.
  • Use a tablespoon of olive oil for cooking, not butter. Although they have the same calories, olive oil is a relatively healthy fat.

9 Stop drinking sugary drinks. Choose water, tea, black coffee or sparkling water instead of soda, juice, energy drinks, flavoured coffee and martinis. Switching to alternatives to reduce calories is easier than you think. For example, a medium latte in the morning may contain 500 calories. 0.5 kg of body fat is about 3,500 calories. Using black coffee instead of high-calorie beverages can help you lose 0.5 kg a week. [9]
  • Using plain water instead of soda, coffee, wine, juice or milk can reduce hundreds of calories every day. Drinking more water can also help your body use nutrients more effectively, stay energized, benefit from exercise better, and prolong satiety.

  • As long as you only drink water and no other beverages within a week, you can lose weight more quickly, and your energy and appearance will quickly improve significantly.

Method 3. Weight loss treatment

1 Take a sauna. Only 15 minutes of the sauna can evaporate about 470 ml of sweat. To avoid dehydration, only take 15 or 20 minutes of sauna bath every day. Like most temporary weight loss methods that focus on expelling various substances from the body, the sauna bath loses moisture and weight, and the weight loss effect can only be maintained for about one day. After taking a sauna bath, you must drink a few glasses of water to replenish moisture to reduce the risk of dehydration.
  • If you are going to participate in wrestling or similar competitions, take a sauna bath and weigh again, and then rehydrate. This unhealthy practise is very common among athletes.

Young children, people with high blood pressure or heart problems are not allowed to take a sauna.[10]

2 Learn about mineral sculpting bandages. Some mineral sculpting bandages are claimed to reduce the size of waist, legs and arms and help you lose weight. Apply the mineral mud to the skin, and then bandage the bandage, the toxins in the body will be discharged almost immediately, helping to reduce weight, reduce cellulite and tighten the skin.

3 Consider other types of body shaping bandages. Although mineral shaping bandages are the most common, there are other types of shaping bandages that claim to reduce waist circumference. They are not a permanent way to lose weight. They are only suitable for temporarily losing weight for a special day.
    • Perform lipase body shaping bandage treatment. This is another rapid weight loss of beauty treatment, divided into two stages. First, a lipase body sculpting bandage is applied to eliminate subcutaneous fat tissue, and then a mineral bandage is applied to create firm and smooth skin. [11]
  •  
    • Have a European body shaping bandage treatment. This is another body sculpting treatment that the spa may offer to reduce the size of the problematic area. This treatment should tighten the skin, reduce cellulite or stretch marks, and temporarily lose weight.
  •  
    • Perform thermal shaping bandage treatment. Among the many services provided by the spa, this may be the more well-known treatment designed to help the body detoxify and create firm and smooth skin. Most fumigation treatments use heat and massage to promote blood circulation and help the body lose weight quickly.

4 Participate in weight loss training camp. Sometimes, it is not easy to stick to an exercise and diet plan. Old habits and daily routines are easy for you to accidentally restore your previous eating and living habits. In order to combat them, many people participate in boarding closed weight-loss courses, far away from normal life. This type, of course, is sometimes called a fitness vacation trip, and there are many forms, whether it is teenagers, adults, or seniors, you can find suitable courses. [12] Before participating in any weight loss training camp, make sure that the instructor has extensive experience and knowledge and can safely cope with your age and special health needs.[13]

5 Consider liposuction. Liposuction can quickly lose weight in specific areas. It is usually only recommended for people with a healthy weight, but one or two places with high-fat tissue content. Liposuction is a surgical procedure that has certain risks and can only be performed by a practising doctor.[14]

Method 4 Other proven diets

1 Adopt a Mediterranean diet. A diet that has a fat intake less than the consumption amount will work at the beginning. This just means that you can lose weight in the short term, but it does not mean that they are suitable for long-term persistence or are healthy. However, diets like the Mediterranean diet may help maintain weight loss in the long term. It is based on traditional Mediterranean recipes and cooking methods. Studies have shown that taking a Mediterranean diet can reduce the risk of heart disease, and it can also help reduce weight and make people look lean and slim.[15]Mainly eat the following foods, avoid bread, dairy products and processed foods:
  • fish
  • olive oil
  • vegetables
  • fruit
  • Legumes
  • spices
  • nut
  • Red wine
2 Try the primitive diet. Millions of years ago, humans still lived in caves and did not have time to bake cupcakes or French fries. The primitive diet refers to the diet of human early ancestors and believes that our body is not adapted to modern ingredients and cooking methods. You can eat meat, vegetables, fruits, and ingredients that existed in that era, but not food that primitive people did not have.
  • Do not consume artificial sweeteners or grains.
  • Some people use a combination of intermittent fasting and primitive diets to speed up weight loss.
3 Take the Whole 30 diet. Its principle is not to eat all processed foods for 30 days and to excrete indigestible artificial ingredients and other processed foods. After 30 days, you will find that your waist is smaller and your energy is more energetic. [16]
  • Avoid grains, dairy products, sugar, legumes, wine and all processed foods.
  • Eat meat, vegetables, some fruits and drink plenty of water.

4 Adopt a raw food diet. If you don’t like meat and are tired of cooking, this diet is for you. The raw food diet consists entirely of uncooked food. You will lose weight by eating lots of fresh fruits and vegetables. The raw food diet also allows the intake of coconut milk, nuts, seeds and other uncooked foods. [17]

Diet therapists warn that if you take a long-term raw food diet, your body may lack essential nutrients.

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