Have you been trying to figure out how to lose weight fast? These are the laws fitness professionals worldwide live by that you need to implement to your daily routine to see rapid results.
This post is all about how to lose weight fast.
Trying to lose weight fast is one of the hardest things a person can do. If you’re anything like me, your body loves to keep an extra layer of unwanted insulation that just won’t seem to go away no matter what you do. You may also love to eat a variety of foods and may even have an insatiable sweet tooth that is hard to suppress. As someone who used to struggle with cracking the code for how to get my body to lose weight quickly while staying healthy, I have created a list of the weight-loss laws that my clients and I swear by and have proven to be the most successful in the fitness industry.
You are going to become equipped with the top weight-loss laws including weight loss drinks, weight loss meal plan, weight loss journal and intermittent fasting for weight loss.
Once you’ve read through all of the weight loss tips you are no longer going to be stuck in a plateau wondering why you are not losing weight.
How to lose weight fast:
1. Drink water.
The number one most important rule on how to lose weight fast is by drinking water. Allow me to rephrase: drinking a LOT of water. Our bodies consist of mostly water and it is the driving force to losing weight for numerous reasons. All in all, your body literally depends on water to survive, and every single cell, tissue, muscle and organ in your body needs water to function properly. When you do not drink enough water, it is hard enough for your body’s systems to operate correctly, let alone operating at a high enough level to burn calories properly for weight loss.
There are so many important reasons for drinking water. It helps dissolve vitamins and minerals to properly be absorbed by the body, it helps carry oxygen and nutrients to the cells throughout your body, aids in digestion, protects tissue, joints and spinal cord and prevents dehydration to name a few. Dehydration can cause unclear thinking, resulting in your body to overheat and can lead to a change in mood, constipation and can even lead to the development of kidney stones.
First and foremost, drinking a significant amount of water is the first step to losing weight quickly. It’s also the key to keeping the weight off once you’ve lost it. If you take one thing away from this post, let it be that you understand the importance of drinking water.
2. Get consistent, adequate sleep.
Oh how much we all love sleep. If you are anything you like me you love sleeping just as much if not more than you love eating. That being said, I’m sure you’ll be ecstatic to hear that sleeping plays a critical role in weight loss. Getting consistent, adequate sleep does wonders for the body. It improves thinking capacities and overall function and heals and repairs your heart and blood vessels.
While there are many health benefits that come from getting a sufficient amount of sleep, getting the right amount of sleep consistently can be a challenge for a lot of people. This can be for a variety of reasons. Factors such as increased stress and anxiety levels, insomnia and a busy work and home life can keep you from getting to bed on time. As someone who has worked several jobs and likes to stay busy herself, I know how hard it can be to fall asleep when there seems to be too many things to do, or there is just too much to think about, making it nearly impossible to fall asleep. While it is important to understand the benefits of getting a lot of sleep, it is also extremely important to know what happens as a result of a lack of sleep.
Sleep deprivation has been linked to increased high blood pressure, increased risk of heart disease, kidney disease, stroke and even diabetes. A lack of sleep has also been linked to developing an irregular heartbeat and makes your body more vulnerable to respiratory infections and other long term complications. These can include hypertension, sleep apnea, depression, anxiety, heart attack and obesity.
3. Keep stress low.
I know, easier said than done. Stress is natural for all humans to experience, and not all stress is bad. However, the stress I am talking about is in fact the negative stress. Having high amounts of the bad stress can result in low energy, headaches, insomnia, frequent colds, chest pain and rapid heartbeat, upset stomach, nausea, constipation and diarrhea as well as other aches, pains and tense muscles. Not to mention that a high amount of stress also causes loss of sexual desire and has been linked to high blood pressure, heart disease, obesity and diabetes.
An increase in stress causes an increase in cortisol, which has its own set of complications. High cortisol levels cause muscle weakness, mood swings, anxiety, depression and irritability. Not to mention it causes rapid weight gain, which is the exact opposite of what you are trying to achieve. I know I personally have dealt with high levels of stress before and managing it can be extremely difficult. If you are someone who is struggling with high amounts of stress, it is critical to seek out and develop practices to keep the stress under control.
4. Be in a caloric deficit.
In addition to drinking water, getting consistent, adequate sleep and keeping stress levels low, being in a caloric deficit also plays a critical role in weight loss. This is something every health and fitness professional will recommend and support 1000 percent, and it’s because it has been the tried and true solution for weight loss since the beginning of time. I know this rule may seem rather cliché or redundant, it’s extremely important for several reasons.
In today’s society it can be all too easy to get caught up in the latest fad diets and cleanses that we fail to remember this basic weight loss principle. As the saying goes, less is more. Although it may feel like it at times, weight loss is not rocket science. If it seems like nothing else is working, take a step back and think, “Calories in versus calories out.” If you are burning more calories than you put in, then you will be in a caloric deficit, meaning you will lose weight. It’s as simple as that. Make sure the calories you are putting in your body help to fuel it properly and are nutrient dense, and keep your body in a caloric deficit. If you are gaining weight, that means you are consuming too many calories.
If you are wondering how to be in a caloric deficit, measure out the calories you eat in a normal day and write it down. If you are gaining weight, then that means that number of calories is above what you should be consuming. If you are not gaining or losing weight, that means you are at your caloric maintenance level. To be in a caloric deficit, take away a small amount of calories every week from the number you started with until you start to lose weight. Once you are no longer losing weight, take out a little bit more. The weight loss should be slow and gradual to make sure you are not losing too much weight too quickly. People who lose weight slowly and steadily have been shown to keep the weight off longer than those who lose it rapidly.
5. Cut out excess sugar.
When people think of how to lose weight fast, another common idea is to cut out excess sugar. While this may also seem a bit obvious like being in a caloric deficit, cutting out excess sugar may not be as simple as you might think. Sure, cutting out donuts, candy and ice cream is one way to do this. What most people don’t realize is that sugar is hidden in so many foods and it can be very easy to consume a lot of excess sugar without even knowing.
Excess sugar can be found in beverages like smoothies, condiments like dressings for salads and sandwiches and dipping sauces for other foods. There is a lot of sugar in some brands of peanut butter, protein bars, protein shakes, yogurt, cereal, bread and even some bags of frozen fruits and vegetables. Companies love to add sugar to healthy food choices to make theirs more memorable to beat out their competition and keep customers buying their product. However, if something tastes too good to be true, it’s probably because it is. Next time you are buying something you believe is healthy, read the label first. You’d be surprised at how much excess sugar may be in there.
6. Intermittent fast.
While the topic of fasting is controversial, studies have proven it to be an extremely effective method for losing weight and solving numerous health conditions. Fasting has not only been proven to help with weight loss, but it also improves insulin sensitivity, speeds up metabolism, promotes longevity, improves hunger, improves your eating patterns, brain function, immune system and even cardiovascular health to name a few. Professional athletes and bodybuilders fast regularly, and there are many religions that practice fasting as well.
While the thought of going a period of time without food can be extremely scary to some people, it’s definitely worth trying if you are someone that is struggling to lose weight. You don’t need to go days on end without eating, just start out with a small window of time during the day. Studies have also shown that eating before bed can cause weight gain and lead to other health complications. Most people like to stop eating food a few hours before bed to make sure all the food has enough time to be fully digested, and this is a great place to start if you have never fasted before. If you’re someone who usually isn’t that hungry in the mornings, fasting a few hours after waking up each morning may be easier and can make a huge difference in your overall health.
Diet and exercise go hand in hand when it comes to weight loss, this is no surprise. It goes along the same principle of calories in versus calories out. While reducing the amount of calories you eat every day can help significantly with weight loss, adding exercise to your routine will also help speed up the weight loss process. The same rule applies: even if you are eating the same amount of calories, increasing the amount of calories burned results in a caloric deficit.
In addition to weight loss, exercising helps with reducing risk of heart disease, improves mental health and mood, helps the body manage blood sugar and insulin levels, boosts energy and even promotes wonderful blood circulation. Exercising regularly also helps with toning muscles and enhancing flexibility. There are so many ways to increase your level of physical activity. This can be something as simple as going for walks, bike rides, weight training and participating in yoga or other group physical activity classes.
This post was all about how to lose weight fast.
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