How to Lose Weight Fast
How to Lose Weight Fast

Unsightly fat goes by a lot of nicknames - bubble butt, thunder thighs, clydesdale, porker. Each one zeroing in on specific negative attribute of an individual’s physique.

At times you can ignore the squish and jiggle on your body, but there comes a point for all of us when we have to say “ENOUGH!” and make some serious changes to drop that insidious weight and get healthy.

Related - How to Find Your Weight Loss Motivation

You may have tried to lose weight in the past, and experienced moderate success, but the journey to lose that weight was probably for longer and more tedious than you would have preferred. In all likelihood, you’ve regained the weight you’ve lost and probably added a few more pounds on top of it. Well, all of that ends today, as we’ve got the tips, tricks, and tactics you need to lose weight fast.

Following these tricks of the trade will help you drop fat faster than you ever have before and keep it off permanently this time.

But first…

We realize that you’ve probably tried to lose fat prior to reading this article and weren’t all that successful in either losing as much weight as you wanted to, or didn’t keep it off. Hence why you’re reading this article now.

The problem with all those previous weight loss diets you tried is that the vast majority of them are extreme and completely unsustainable. Most “diets” these days, if you can even call them that, are some form of starvation diet that doesn't really accomplish much other than leaving you endlessly hungry, unsatisfied, and unhappy.

If you don’t have the willpower of General Patton, you won’t sustain the diet any longer than a week or two, and ultimately end the diet and binge - bringing back all that fat you seemingly kicked to the curb for good.

That’s not what you’re getting here today. The steps outlined below are effective, sustainable, and won’t have you irritable, tired, or groggy. Following these tips will lead to:

  • Significantly reduced appetite and cravings
  • Rapid weight loss
  • Improved metabolic health

Is this really possible to lose weight for good and not gain it all back or be hungry all the time? You bet it is, and here’s how:

 

Rapid Fat Loss

Tips to Lose Weight Fast

Tip #1 - Prioritize Protein

Protein is the king of all nutrients when you’re looking to lose weight fast. Every single meal (and snack) you eat throughout the day should include some form of protein. Prioritizing protein also helps reduce your carb intake, which we’ll get to in a bit.

The best sources to focus on are ones that provide a complete protein - the full spectrum of essential amino acids your body needs to build muscle and repair tissue. Those protein sources are almost all animal-based and include:

  • Eggs
  • Seafood - fish, shrimp, lobster, scallops, calamari, etc.
  • Meat - beef, chicken, pork, lamb, bison, etc.
  • Dairy - milk, yogurt, cheese

The importance of consuming adequate protein can’t be emphasized heavily enough, especially while dieting. When you’re restricting calories, you’re at risk of losing valuable muscle mass. Consuming adequate protein staves off any catabolism (muscle breakdown) and ensure that the weight you do lose is fat, and not muscle.

On top of that, consuming a high protein diet has been shown to increase your metabolism as much as 80-100 calories per day. [1][2][3] This is due to protein having a higher thermic effect of food in the body than carbs or fats. Basically, your body has to expend more energy to digest protein than any other nutrient, which increases your calorie burn, helping you drop fat faster.

Furthermore, high protein diets also help reduce cravings. In fact, some research shows that consuming more protein can reduce obsessive thoughts of food by as much as 60% and late-night snacking by 50%. [4][5] Basically, with protein you’ll feel fuller, have less cravings, and burn more calories - all culminating in faster weight loss.

There’s a reason we said protein is the king of nutrients.

Tip #2 - Reduce Sugars and Starches

After protein, the next most important thing you can do to drop fat fast with limit your intake of sugars and starchy carbs. No, we’re not suggesting you go full keto, paleo, or other low-carb diet, but we are suggesting that you reduce your overall consumption of these foods.

The reason for this starch reduction is that these foods cause the strongest release of insulin in the body. In case you weren’t aware, insulin is the body’s primary fat storage hormone. When insulin levels are low, it’s easier for your body to burn fat for fuel rather than carbs (sugar). Plus, another benefit to reducing insulin levels is that the kidneys excrete excess water from your body, which sheds unsightly water weight and reduces bloating. [6][7]

Tip #3 - Get 8-9 Hours of Sleep Each Night

The importance of sleep, especially while dieting, can’t be stated enough. Whether you realize it or not, the amount (and quality) of sleep you get each night has a direct impact on your ability to lose weight fast.

A recent study in the Annals of Internal Medicine documented that getting just 5.5 hours of sleep over a period of two weeks reduce fat loss by 55%. [8] That same study also noted that subjects getting the reduced amount of sleep also increased the loss of fat-free body mass (i.e. muscle mass) by 60%.

Essentially, skipping sleep makes fat loss harder while also robbing your body of muscle, exactly the opposite of what you want while dieting!

Furthermore, getting adequate sleep also helps keep cortisol levels in check. Skimping on sleep has been shown to increase cortisol levels, which promotes fat gain, rather than fat loss, further compounding your weight loss problems.

In other words, if you’re looking to drop weight in a hurry get at least 8 hours of sleep each night, and preferably 9-10.

Tip #4 - Lift Weights 3-4 Times Per Week

Understand, that you don’t have to exercise in order to lose weight. In fact, using exercise as the only means to lose weight is down right ineffective compared to diet changes that must take place. That being said, adding some high intensity exercise into your weight loss plan can certainly enhance its effectiveness.

Ideally, you’ll want to use a combination of resistance training and cardio training, just not the steady-state kind, which is more or less useless as a long term solution for weight loss.

Lifting weights while dieting will help you burn more calories, rev up your metabolism, and enhance your lean mass (muscle). Far too often people fail to take weightlifting into account while dieting and end up losing more muscle mass than they do fat, leading to the dreaded “skinny fat” look. [9][10]

Tip #5 - HIIT it!

High Intensity Interval Training (HIIT) will allow you to drop fat in record time, and get your “cardio” over and done with in no time flat. Minute for minute, HIIT style training burns more calories than steady-state options like jogging, walking, or elliptical-ing, and boosts your metabolic rate for up to 48 hours afterwards, meaning your body is burning extra fat round the clock for another two days.

Research has shown that interval training helps builds muscle, which is essential to long term weight loss. [11]

To HIIT it, perform 3-4 sessions per week, either on your rest days from lifting or after your resistance training sessions. HIIT requires maximum, all-out effort for 20 seconds, alternated with 10 seconds rest periods, repeated for four minutes.

Best of all, you don’t need any equipment to do HIIT. You can get all the HIIT you need using bodyweight exercises like pushups, squats, lunges, burpees, or sprints.

Kickstart Weight Loss NOW

Losing weight doesn’t have to feel like getting a daily root canal. It can be accomplished while avoiding hunger, wasted time, or crash diets. Use the tips outlined above to get the pounds flying off faster than ever before and you’ll look (and feel) better than ever.

References
1) Veldhorst MAB, Westerterp-Plantenga MS, Westerterp KR. Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. Am J Clin Nutr. 2009;90(3):519-526. doi:10.3945/ajcn.2009.27834.
2) Johnston CS, Day CS, Swan PD. Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. J Am Coll Nutr. 2002;21(1):55-61.
3) Veldhorst MAB, Westerterp KR, van Vught AJAH, Westerterp-Plantenga MS. Presence or absence of carbohydrates and the proportion of fat in a high-protein diet affect appetite suppression but not energy expenditure in normal-weight human subjects fed in energy balance. Br J Nutr. 2010;104(9):1395-1405. doi:10.1017/S0007114510002060.
4) Leidy HJ, Tang M, Armstrong CLH, Martin CB, Campbell WW. The Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss in Overweight/Obese Men. Obesity (Silver Spring, Md). 2011;19(4):818-824. doi:10.1038/oby.2010.203.
5) Weigle DS, Breen PA, Matthys CC, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr . 2005;82(1):41-48.
6) Tiwari S, Riazi S, Ecelbarger CA. Insulin’s impact on renal sodium transport and blood pressure in health, obesity, and diabetes. Am J Physiol - Ren Physiol. 2007;293(4):F974 LP-F984.
7) Hernandez TL, Sutherland JP, Wolfe P, et al. Lack of suppression of circulating free fatty acids and hypercholesterolemia during weight loss on a high-fat, low-carbohydrate diet. Am J Clin Nutr . 2010;91(3):578-585. doi:10.3945/ajcn.2009.27909 .
8) Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of internal medicine. 2010;153(7):435-441. doi:10.1059/0003-4819-153-7-201010050-00006.
9) Hunter GR, Byrne NM, Sirikul B, et al. Resistance training conserves fat-free mass and resting energy expenditure following weight loss. Obesity (Silver Spring). 2008;16(5):1045-1051. doi:10.1038/oby.2008.38.
10) Stiegler P, Cunliffe A. The Role of Diet and Exercise for the Maintenance of Fat-Free Mass and Resting Metabolic Rate During Weight Loss. Sport Med. 2006;36(3):239-262. doi:10.2165/00007256-200636030-00005.
11) Boutcher SH. High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity. 2011;2011:868305. doi:10.1155/2011/868305.