How To Lose Weight Fast And Safe

Jim Rohn, a famous motivational speaker, once said “Success is a matter of a few simple disciplines, practiced every day. Failure is a few errors in judgment, repeated every day.”

Eating well can ultimately come down to a matter of a few calories. 100 calories in a day can make all the difference between flaunting body-builder abs or a beer belly. Probably the best and only way to start on how to lose weight fast without pills of any kind or drastic weight loss regimens is simply by measuring your intake.

For starters, count your calories daily. This is a basic principle when it comes to how to lose weight fast. This is science and not guesswork, because false assumptions can lead to a bulging bellies or big hips. Once you figured out how many calories, as well as the type of foods you are eating daily, the next step you have to figure out is your total body fat percentage. Losing body fat over losing weight will get you faster to looking great.

Now that you have your body fat percentage and set your goals, it is time you start eating healthy. In order to make very fast differences in your weight loss, there are a few things you can do. Most of these diet tips won’t require the assistance of a fitness club or dieting drugs, as we show you how to lose weight fast at home.

1.       5-6 meals a day

There is a false approach in weight loss wherein people often think that eating less will help them lose weight. As you starve yourself, your body adapts by actually trying to hold onto its fat reserves and instead give up more on water weight and lean mass. Though, you may have lost weight, but you become a skinny fat person in the end. By eating small, frequent meals every 3 hours, 5-6 meals throughout the day, you are getting your metabolism moving and burning fat at a faster rate.

2.       Smaller meals as the days progress

Smaller meals are the better alternative. Your body can only take a certain amount of calories and nutrients and then it stores the excess as fat. Stick to 200-500 calorie meals. Much of these calories will depend on your current body weight and composition.

3.       Lean Protein and Complex Carbs every meal

The most important element in your diet must include lean proteins and complex carbohydrates. These contain vital nutrients and essential amino acids necessary to keeping up your endurance and maintaining your lean muscle mass. Hence why it is important to maintain your muscle mass while losing fat or else you run the risk of again becoming a skinny fat person. Remember, we are teaching you how to lose weight fast and safe.

4.       Cut out White Flour and Refined Sugar

White flour and refined sugar does so many bad things to your body.  Not only are they stored in the body as fat, it also slows down your metabolism. Both these foods spike blood sugar levels causing hyperglycemia. Replace white flour with whole wheat or grain products and replace refined sugar with fruit or sugar free carbs like Jello or Yogurt.

5.       Eat unsaturated fats and avoid saturated fats

Unsaturated Fats are essential fatty acids like Omega 3 and Omega 6 found in nuts, plant oils, seeds, and fish and should consist approximately 15-20% of your diet. They improve your overall energy for better workouts, increases you ability to cut fat and slow down carbs being released into the bloodstream which helps to prevent blood sugar spiking. Avoid saturated fats because they can lead to cardiovascular heart problems and an increase in bad cholesterol levels.

6.       You can shift dairy calories to lean protein calories.

Dairy is less thermic, meaning dairy more of the calories to burn compared to protein. Moreover there is less fat in protein compared to dairy.

7.       You can shift fruit consumption to vegetables.

Vegetables have a higher thermic effect which causes faster metabolism.  It is also contains lesser calories and higher in nutrients compared to carbs.

8.       Never let your overall carbs go below 25% of your daily servings.

People have a tendency to go crazy over high protein diets while shirking Carbs altogether.  Again, another flawed misconception about weight loss. Carbs should consist of 30-50% of your diet. If you decide to decrease your carbohydrate intake by 30-40%, you shouldn’t do it for more than a month as carbohydrates are essential for energy with the amount of daily exercise you will need to lose fat. In fact, many elite athletes will raise their carbs to 60-70% during training to help lose even more weight.

9.       Zig-Zag your food sources.

If you do opt for a high protein diet wherein protein consumes 40-50% of your daily intake, it is important to keep your body guessing when it comes to the type of foods you are eat.  Raise your carbs every 3-4 days to replenish glycogen levels or have 2-3 days of higher carb intake to create a zig-zag effect.  The “higher carb intake” can jump up to 50-60% at first to be safe.

10.   Zig-Zag your calories.

Not only should you shift your caloric intake from carbs to protein, but you should also shift the total amount of calories you take in daily. According to exercise physiologists William McArdle and Frank Katch, the average caloric intake level for men is between 2700-2900 calories per day, while for women it is 2000-2100 calories per day. These calories are what people should eat on average to maintain their current body composition. However in order to lose fat, they should drop 15-20% of those daily calories. This is what they call “calorie deficit intake”. By spending 2-3 days at your calorie deficit level and then a day at your calorie maintenance level and continuing that pattern keeps your body guessing. The more variety you give it, the faster your metabolism and the more fat you lose.

There are numerous other steps on how to lose weight fast and easy, but these steps will make a huge impact.  Be patient because healthy habits don’t happen overnight – it takes days and weeks to achieve the body you’ve always wanted.  Keep tabs on your progress and find other ways to make adjustments in your nutrition plan to continue to find success.

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