Blog How To Lose Weight Faster

How To Lose Weight Faster

America has a problem, and it is getting serious. Nearly one in three adults in America is obese.

That means around 40 percent of America’s adult population is suffering from obesity. It is insane, too, if you think about it. While some people say it is body shaming when you point out the facts, others are dying because of weight-related complications. 

When you are obese or get overweight, it affects your lifestyle and your body organs. Losing weight healthily and sustainably involves making lifestyle changes rather than relying on quick fixes or extreme methods. 


How to Lose Weight Faster?

You might have tried different weight loss hacks, but nothing worked. Well, let’s start from the beginning.

lose weight safely

Here are certain tips to help you lose weight safely and effectively:

1. Place Realistic Goals

Without a goal in mind, you will never know whether you are progressing. So, aim to get rid of at least 1-2 pounds (0.5-1 kg) each week. Quick weight loss is not sustainable and can be detrimental to your health. Forget about putting yourself through an extreme diet. That is not healthy in the long run.

You may have heard of the Japanese methodology called Kaizen. It is a philosophy of maintaining strict discipline. The first step is setting the smallest possible goal possible. It will be so small that you will laugh at yourself. Slowly increase your targets and try to be realistic. Even the experts opine that this aspect is extremely beneficial in becoming disciplined. 

2. Create A Calorie Deficit

Have you seen those people who are always worried about calories? It might seem funny, but they are onto something. They are mindful of what they are putting in their bodies. Calculate your daily caloric needs and try to create a deficit of 500-1000 calories per day through a combination of diet and exercise.

It is best to take the counseling of an expert on physical workouts, who can set you the perfect regime so you can effectively work on the calorie deficit. 

3. Balanced Diet

Do you want to see fat people? Go to fast food joints like KFC, Burger King, and more. Children and adults are gobbling junk food like there’s no tomorrow. Therefore, focus on intaking nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats to lose weight. 

Avoid or reduce the consumption of processed items, sugary drinks, and foods high in calories.

Now what is a balanced diet? Here we put in a blanched diet for children.

Eat plenty of fruits, vegetables, and whole grain products. Try to include low-fat dairy products like cheese and yogurt in your daily lunch.

Choose lean meat over red meat over the red ones.  Always encourage your kid to consume lots of water. Lastly, try to ensure that your children avoid sugar intake. 

4. Be Physically Active

You cannot expect a banging body if you don’t work for it. Regular exercise boosts your metabolism, burns calories, and builds muscle. Aim for cardiovascular exercises (such as brisk walking, cycling, or swimming) and strength training (using weights or resistance bands).

Apart from the generic exercise discussed above, you can also take part in games that include table tennis, badminton, football, Cricket, and other outdoor sports. These engagements help you concentrate and ensure that your mind is fresh. This will help you keep active in your daily tasks. 

5. Get Enough Sleep

A good night’s sleep works like a miracle. Lack of sleep can affect your hormones, leading to increased hunger and cravings. Put your phone down and have a good night’s sleep.

There is a debate on sleeping time. You will find the internet flooded with the question, How many hours of sleep is perfect for an individual?

For a teenager, the perfect sleeping time range between  8 to 10 hours. For adults, the average sleeping hours is  7 hours and more. Hence get a good sleep. It is one of the major requirements to lose extra fats from your body.  

6. Intermittent Fasting 

It is a type of fasting that involves a regular and short-term fast and also consuming meals within a shorter time period during the active daytime. 

The most widely used fasting methods include alternate-day fasting, meaning you are allowed to consume 25% to 30% of the body’s energy needs. Another popular methodology includes fasting two days a week. You have to stick the calorie intake between 500 to 600 calories on the fasting day. 

According to a study, shorter intermittent fasting for up to 24 weeks can lead to weight loss. Hence you can try it out to check your progress. But do not expect the transformation too early. You have to be patient. Fasting coupled with exercise can indeed be an excellent way to reduce body fat. 

7. Monitor Your Progress

To keep you on track, stay motivated. The motivation will only come when you progress. 

There is no thumb rule to stay motivated, and it may vary from person to person. You may get motivated with exercise. You may be recharged with the help of reading books. Motivation is something that comes from within. You have to seek it by trying different ways. 

Therefore, you must have a system to monitor your progress. This can be done using a journal, smartphone apps, or wearable fitness trackers.

8. Seek Support

Consider joining a weight loss support group, or you may even consult a registered dietitian or healthcare professional for guidance and support. These days you will find professional doctors and support groups online who will help you lose those unnecessary pounds faster. You may check out to learn more about it. 

Experts can provide you with the required support. They hire a range of experts that collaborate to provide you with the best health plans. 

Be ConfidEnd 

Losing weight too quickly can harm your health and often lead to weight regain. Focus on making long-term lifestyle changes that you can sustain for lasting weight loss and overall well-being.

Seek expert advice and follow a routine that is within your grip. Do not try anything unrealistic. Best of Luck!

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