Ups and downs ion the scale can be due to a number of reasons, from water retention to a single day of overeating to increasing your overall calorie intake. Whether you’re trying to lose or gain weight fast, the same rules apply. Increase calories and decrease activity level and you will gain weight. Do the opposite and you will lose it. To gain muscle weight, you’ll have to work a little harder.
Lose Weight Fast
Step 1
Readjust your carbohydrate intake. Low-carb diets may be difficult to sustain in the long run, but cutting carbs temporarily can help you lose weight faster, according to MayoClinic.com. Try eliminating nearly all carbs for two weeks, as recommended for the induction phase of the Atkins diet and by other low-carb diets. During those two weeks, don’t eat any grains or fruits. During those two weeks, eat only nonstarchy vegetables and avoid potatoes, beans and corn.
Step 2
Eat more protein, which fills you up, so you don’t experience cravings and overeat. Lean proteins such as fish and chicken are best. Broil, bake or grill your meat to save on calories. Don’t add oils when cooking and instead use a nonstick cooking spray or pan.
Step 3
Increase the amount of cardiovascular training you do. The more intense the workout, the faster you will lose weight. Hiking is better than walking, for example, as you have the added resistance of climbing hills and moving on rough, uneven terrain. Try step aerobics, kickboxing, indoor cycling or even backpacking for high-calorie burning.
Gain Weight Fast
Step 1
Add more whole grains to your diet. Avoid white, simple carbs such as desserts and instead eat whole wheat, brown rice and starchy vegetables. These are calorie-dense and will help you gain weight when combined with an overall increase in calories. Fruits and fruit juices are another healthy source of carbs.
Step 2
Add more fats to your diet. Skip saturated fat and fatty meats and instead choose lean proteins such as turkey, chicken and fish. This will help you increase weight without affecting your cholesterol or putting you at risk for heart disease. Vegetable fats such as avocado and olive oil are also good choices.
Step 3
Increase the intensity and amount of weight training you do. Cut down on cardio exercise and do no more than 20 minutes a day for overall health and energy, as recommended by bodybuilding expert Dave Draper. Bodybuilding site CriticalBench.com recommends focusing on doing weight training using heavy weights and short sets of a few repetitions each. Work until muscle failure, rest for 30 to 60 seconds, then repeat. Train at least three times a week for best results.
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