When you are trying to lose weight fast, it can be quite tempting to take an unnatural approach that involves pharmaceutical drugs, questionable supplements and even surgery. Although you may see results, you are also susceptible to unwanted side effects. To avoid these circumstances from occurring, you can go a completely natural direction.
Reduction
The phrase "calories in versus calories out" is often associated with weight loss. Simply put, you need to burn more calories than you take in to lose weight. Determine your average daily intake. Reduce that amount by 500 to 1,000 calories. By just reducing your calories, you can promote 1 to 2 lbs. of weight loss per week.
Dietary Choices
The foods you choose to eat are also important to losing weight fast. Even if you do cut your calories, you should stay away from foods high in saturated fat, sodium and sugar. Choose healthier options like lean meats, fish, low-fat dairy, fruits, vegetables, beans and whole grains.
Small Frequent Meals
The theory behind small, frequent meals, also known as "grazing," is that it helps boost your metabolism, leading to more overall calories being burned throughout your body when you are at rest. Although this might be speculative, one thing is for sure; eating a meal every two to three hours can keep you feeling satisfied and prevent you from overeating. Create meals balanced with protein and complex carbs. A chicken breast on top of a salad with a whole wheat roll is a meal example.
Liquids
Calories are still calories, no matter what form they are in. If you continue to drink high-calorie beverages, you will compromise your chances of losing weight fast. Steer clear of soda, fruit punch, lattes, sweetened teas, slushies and alcoholic beverages. Drink water instead as it is free of calories; it can also help hydrate your system. Aim for at least 8 cups a day. Have a glass with your meals to help fill your belly.
Breakfast
Breakfast is known as the most important meal of the day. According to the Mayo Clinic, eating breakfast reduces your hunger later in the day, making it easier to avoid overeating, and it gives you energy, increasing your physical activity during the day. Have anything for breakfast as long as it is nutrient dense and contains some form of fiber. A bowl of oatmeal with 1 tbsp. ground flax seed and berries is a meal example.
Cardio
Cardiovascular exercise is a necessity when it comes to fast weight loss. Not only can it burn significant calories, but it can also improve your aerobic capacity. Do any type of cardio that you find enjoyable, such as brisk walking, swimming, running, elliptical training, biking or jumping rope. Aim for 60 to 90 minutes of cardio, four to five times a week. A 200-lb. person can burn more than 900 calories with one hour of running at 6 mph.
Strength Training
Strength training is known for its ability to tone up the muscles. By building muscle, you also increase your metabolism, making strength training an important factor for fast weight loss. Do exercises that target your entire body like chest presses, shoulder presses, back rows, triceps extensions, biceps curls and squats. Aim for 10 to 12 reps in three to four sets. Work out two to three times a week.
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