So you want to lose weight fast?
If only skinny teas or apple cider vinegar supplements really worked for losing weight, we’d all be thin and fit!
Unfortunately they don’t, which is why some people get frustrated and give up. Many people don’t realize that losing weight does take some time. Remember that weight loss doesn’t always mean fat loss.
Fat loss is what we want.
Fat loss can’t happen overnight, but you can help speed the process along more quickly than average with these five tips.
Clean eating is all about eating minimally processed foods. That means foods like fast food, junk foods, soda, and most frozen meals are out. And absolutely no added sugar.
Instead, you should focus on eating high quality foods like lean meats, fruits, vegetables, and minimally processed dairy and grains.
Always read the labels and if it has ingredients you can’t pronounce, then it’s probably a no go.
You can also combine clean eating with other diets, like keto.
So how does clean eating help you lose weight?
Well, any time you eat less calories than your body can burn you will lose weight, no matter what diet you’re on. But clean eating does have the upper hand compared to either diets.
Clean eating does not eliminate any food groups, making it easier to follow and stick with. You’re likely to feel more satisfied, and less likely to fall off track.
You’re also increasing your vitamin and fiber intake from the abundance of fruit and veggies you’ll be eating. The fiber will help you feel full and the extra vitamins will increase energy, boost your immune system, and give you glowing skin.
Clean eating will also help kick your sugar addiction. Since you won’t be eating it, you’ll start to crave it less and less.
Track everything you eat.
When you keep track of everything you eat, you’re less likely to overeat.
This is because actually seeing your food log and how many calories you’re putting in your body will make you think twice about eating that snack just because you’re bored.
Everyone wants to succeed and having a visual, like tracking your meals, can encourage and motivate you to do better.
Sometimes I’ve been discouraged by looking at my food log if I’ve eaten something that I felt I shouldn’t have.
Don’t feel discouraged or defeated if you log something that was off plan. Now is your chance to do better next time.
Try intermittent fasting.
In intermittent fasting, you go through time periods of not eating. It is not a diet.
The most common form of intermittent fasting is 16:8, fasting for 16 hours followed by an eating window of 8 hours. The fast is typically from 8:00PM to 12:00PM the next day but you can alter it to fit your lifestyle.
Another common way to fast is the 5:2 method. Two days a week you have a 500 calorie limit, the rest of the days you can eat normally.
My personal favorite is Eat Stop Eat. Fasting lasts for at least 24 hours once or twice a week. I usually begin my fast immediately after dinner one night and it lasts until dinner the following night.
I find Eat Stop Eat the easiest method because twice a week, I don’t have to take time to worry about food.
Intermittent fasting works because you’re taking in less calories overall, as long as you eat sensibly during your eating windows.
Remember to make healthy choices. Just because you don’t eat all day doesn’t make it smart to binge when you get home. When you break a fast you should eat a NORMAL sized meal, don’t overstuff yourself because that will likely defeat the purpose of fasting.
A common misconception about weight loss is that you have to do tons and tons of cardio. This is simply not true. While cardio does help burn fat, it can burn some muscle too, which might leave your body looking “skinny fat”. Lifting weights burns fat and builds muscle and is by far the better choice.
Cardio and lifting weights is a great choice as well to help burn fat. If you want to lose weight and reshape your body, avoid doing only cardio.
Here are a couple of ways how lifting weights can help you lose weight.
Lifting weights builds muscle and the more muscle mass you have, you’ll burn more calories.
Your metabolism will be temporarily increased after a weight training workout due to EPOC (excess post-exercise oxygen consumption). Basically more oxygen being taken in equals a higher metabolism. This boost could even last a couple of days!
High intensity interval training, also known as HIIT is another amazing way to quickly burn calories.
During HIIT you do a crazy intense exercise (like burpees, sprinting, high knees, jump squats, etc) for around 30 seconds, give or take. Then you bring it down, walk, march, or stop, whatever you choose, make it your rest period. Then you start with the intensity again after about 20-30 seconds, depending on your fitness level.
HIIT is so versatile, you can tailor it to meet your exercise needs and fit your lifestyle.
It burns fat the same way lifting weights does. It increases your metabolism due to EPOC.
HIIT is a form of cardio, however it doesn’t really work like traditional cardio does. You’re likely to hold onto your muscle with HIIT than you are with cardio.
To learn more about HIIT, read The Best Cardio For Fat Loss.
Sounds simple enough huh? Well, get to it!
Remember, stay positive! If you feel you’ve made a mistake, shake it off and move on. You can’t lose weight by dwelling on something you did but shouldn’t or something you should have did, but didn’t.
You are in control. You got this.