Not all weight loss efforts yield quick results. In fact, many are designed to be slow and controlled. However, for some people jumpstarting the weight loss process is both extremely motivating and sometimes necessary for medical reasons. Nothing feels better than starting your fitness journey and immediately seeing the scale move. Here are four tips for how to lose weight quickly.
1. Reduce your carbohydrate intake
Carbohydrates do not make you fat – but they do hold water in your body. If you want to quickly lose weight, you can cut your carbohydrate intake and see significant weight loss.
To optimize your weight loss, shoot for 1 – 1.5 grams of carbohydrates per pound of bodyweight in order to have energy for workouts and still reduce your weight quickly.
If you are wanting extremely fast weight loss, you can reduce this even further. To make it simple, cut out grains from your diet. Allow your only carbohydrates to come from only fruits, vegetables, and nuts. This will give you the fastest possible weight loss.
2. Include at least one day of fasting in your week
There are many different styles of fasting that are popular. Intermittent fasting is the most well-known and widely followed and typically involves giving yourself a set window of time during which you’re allowed to eat – and then consuming nothing but water, and coffee or tea during the other times.
This strategy has two benefits: 1) it has been shown to improve your insulin response which is good for your general health, and 2) you naturally eat less because you simply don’t have the time to eat.
The most common form of intermittent fasting is to eat for eight hours and fast for 16. You do not need to do this every day. Include at least one of these days throughout your week and you will see your weight loss jumpstart.
3. Eat your bodyweight in grams of protein
Protein is the most filling nutrient of all, and prioritizing this in your diet is going to help fuel your weight loss. The best sources for protein include chicken breast, sirloin steak, tuna and shrimp, egg whites, whey or vegan protein powder, and tofu.
If you are a 180 pound male, you need to be including six to eight ounces of a lean protein source at each meal, and two snacks of approximately four ounces of protein in order to eat your bodyweight in grams of protein.
Succeeding in this goal will keep you feeling more full for longer, and therefore reduce your cravings for food. It has the added benefit of helping you to build muscle even while losing body fat, as well.
4. Take the 800 gram challenge
This gem comes courtesy of EC Synkowski and Optimize Me Nutrition. I love it because it is both simple and extremely effective. The challenge is this:
Eat 800 grams of any combination of fruits and vegetables every day. The weight of the fruits and vegetables is raw, and it can be any combination you like. If you only enjoy potatoes and bananas, then that’s what you can have.
It works because if you do this challenge, you’ll end up around 100 grams of carbohydrates from nutrient and fiber dense fruits and vegetables. If you go back to the first two tips for how to lose weight quickly, this will greatly reduce your carbohydrate intake from refined carbohydrates, and for some people eliminate it all together. When weight loss is your goal, that’s a real win.