There’s always a new diet or exercise fad in circulation which promises to ‘get results fast’. While there are lots of ways to lose weight fast, it is really important to do it in a healthy way. A lot of the self-proclaimed quick fixes out there will make you hungry, unsatisfied and won’t help you achieve your goals. The truth is, while there isn’t a magic bullet or a secret formula to weight loss, there are things you can do, based on science, that can help you lose weight faster.
Top 10 tips to lose weight fast:
Many of the above help to reduce appetite and improve metabolism, and all can help you achieve your weight loss goals. Read on to find out exactly how these tips will help you achieve your weight loss goals fast
Later on in the article we’ll discuss how you can lose weight by sitting on the couch watching TV. How about if we said that we could take this one step further and burn even more by enjoying a delicious cup of tea or coffee? Yes, it’s true - caffeine, as well as reducing feelings of hunger, also uses energy even when you’re at rest. Apparently it stimulates thermogenesis - one of the ways your body generates heat and energy from digesting food.
As well as lifestyle and diet changes, supplements can play an important part in losing weight fast. At ConVits we create tailored packages to suit different lifestyle goals, and we have one designed specifically to aid weight loss. The various ingredients in our weight management pack will help you achieve your weight loss goals: with green tea extract to activate the body’s fat burning activity, plus elements to increase noradrenaline-induced fat-loss, the pack will help you lose weight fast.
Your mum was right - eat your greens. And oranges. Fruit and veg have three helpful features when it comes to weight loss - they’re low in calories and fat, and high in fibre. Not only that but as an added bonus they’re packed with vitamins and minerals. An apple a day really can help keep the doctor away.
Making this change and ditching the microwave meals has multiple benefits - unprocessed whole food helps you stay fit and healthy as well as being a great way to lose weight. Whole foods don’t contain additives, preservatives, sodium, colourings, and other chemicals. Overall, a healthier way to eat. By giving your body the fuel it needs, you’ll feel more energised and active, and this can lead to increased activity and further weight loss. It’s win-win. Some great examples of whole foods to incorporate into your diet are fruit, vegetables, nuts, seeds, grains and low fat/high protein legumes (such as chickpeas, black beans and lentils).
We are a society soaked in alcohol - it forms a huge part of many peoples’ social lives and is a hugely calorific past-time! There are many reasons to moderate your drinking - check out how your alcohol intake compares to the recommended consumption with this calculator to give you an idea of how you’re doing. As well as reducing stress, dodging hangovers, helping you sleep better and giving your liver a break, alcohol is laden with calories - so cutting back on the booze is a real quick win when it comes to weight loss. If you equate your drink to food, calorifically a beer is the equivalent of a slice of pizza and a glass of wine is the same as munching on four cookies.
When you eat slowly, you digest your food better, it is more satisfying, can assist with the weight loss process and help you eat less food. Eating quickly leads to greater food consumption and feelings of hunger returning sooner. This is because when you gobble your food down, you don’t give your body the chance to ‘realise’ it is full and send signals to your brain until you’ve over-eaten. By eating slowly, you’ll know you’ve had enough food and have the opportunity to stop eating! On that note, portion control is also an issue - we often pile on far too much food. To remedy this, we suggest using a smaller plate for your food. Psychologically it means you can still have a full plate without thinking you’re eating diet portions, but will be consuming less calories.
This is a really easy change that you can make to increase weight loss. It is a myth that skipping meals helps you lose weight: it puts your body into starvation mode - you don’t burn more fat, but muscle tissue to provide glucose for the brain, plus you often overindulge at the next meal so you make up the calorie deficit anyway. The best way is to spread your food intake over five or six smaller meals and snacks, which reduced hunger pangs and ensures you’re adequately fuelled.
It might be an obvious one, but if you burn more calories, you’ll lose more weight. You don’t have to run a marathon every day - the recommended amount of exercise is 2.5 hours every week. That only amounts to just over 20 minutes each day, which should fit into even the busiest of schedules.
A brisk walk or a light jog counts, but if you’re serious about losing weight quickly you’ll need to be going the extra mile (literally). High intensity interval training (HIIT) is a brilliant way to burn more calories quickly and therefore lose weight quickly. The idea is that you alternate between all-out effort and low effort during a session. The intervals are proven to make a difference: 6 x 30 second sprints burns more fat than an hour of incline treadmill walking.
Another great option is weight lifting - as well as helping you tone up as you shed the pounds, it has a bonus benefit known as the ‘afterburn’ effect: your metabolic rate is increased, which means you continue to burn calories for hours after you finish your workout. What could be better than losing weight while relaxing on the couch?! Also, muscle burns more energy than fat so as your muscle mass increases, so does your calorie consumption.
Rather than living day to day, try writing down and planning out your meals at the start of each week. This will enable you to make sure you’re taking on all the required elements in your diet (protein, fibre, fat etc) plus an awareness of what you’re eating can help you identify problem areas where you’re overindulging and cut down on those takeaways!
Time for another truism: breakfast IS the most important meal of the day. Aim for a hearty breakfast of 400-500 calories and ensure it has a source of lean protein, fat (eggs or beans) and fibre (fruit, vegetables or grains). The benefit? People who eat breakfast are less likely to be overweight and are less likely to reach for high sugar and fatty snacks for elevenses.
Simply drinking water increases the number of calories you burn when at rest (resting energy expenditure). Studies suggest that drinking two pints of water a day results in burning an extra 23 calories. Do that once a day and you’ve burned off an extra 17,000 calories per year, not to mention the other benefits of being hydrated such as clear skin and keeping your brain in gear. For extra calorie burning...drink chilled water - your body will use more energy to warm the water up to body temperature.
What Should My Weight Be?
Before you set yourself weight loss goals, you should think about what healthy weight you would like to be. The NHS has an online height and weight chart which enables you to check the right weight range for your height. The key word here is ‘range’ - we are all different shapes and sizes, and as such there isn’t a definitive perfect weight (for example, if you’re very muscular the chart may put you in the ‘overweight’ category even if you have little body fat. Once you know what weight you’re aiming for, our tips can help you go about achieving this.
Even with the best will in the world, it can be a challenge to make so many lifestyle changes. ConVits have tailored supplement packages to help you ensure you’re getting all the nutrients you need to support your efforts to ensure you achieve your goals. Now you have all the information you need, you know what you need to do to lose weight fast. Why not start today?