Top 10 Effective Ways to Lose Weight Fast

Lose Weight Fast
1. Get 7-9 hours of quality sleep per night

The more quality sleep you get, the easier it will be to control hunger and the more energy you will have to exercise. Lack of sleep can cause increased appetite, 6 muscle loss and weight gain. 7 We have lots of tips to improve your sleep quality in our lifestyle section below.

Top 10 Effective Ways to Lose Weight Fast

2. Log your food intake for 3 days in a journal

When you track your food intake with a food journal, or calorie tracking app, even for a few days, it will be an eye-opening experience that can increase your body awareness and your Helps to change habits Understanding your current habits will make changing them much more manageable and can help keep the weight off long-term.

3. Calculate your target daily calorie intake

Once you have an idea of ​​your eating habits, you can calculate your target calorie intake to create a calorie deficit. Remember, if you don’t eat fewer calories than you burn, you won’t lose weight. multiply your body weight by 10. Subtract 200 calories from the target calorie count if you’re over 25% body fat for men or over 30% for women. For more information, you can check out How Many Calories Should I Eat to Lose Weight? And how to calculate your calorie burn.

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4. Replace processed foods with whole foods

Obesity has many causes, but the main cause is the increase in processed foods. Processed foods like cereal, cakes, donuts and french fries provide significant calories without filling you up. Worse, your hunger levels may increase shortly after eating these foods, leading to a vicious cycle of weight gain. Food sources such as apples, fish, lettuce, sweet potatoes, eggs, etc. are consumed in their natural state, or as close as can be expected to be in their natural state. will help replenish and stabilize your energy levels, so you can maintain that large calorie deficit.

5. Eat protein with every meal

While nutritionists may argue whether a low carb diet is best, one thing is for sure – a high protein diet helps you lose weight faster. Provides many calories. While 1 gram of fat contains 9 calories, 1 gram of protein and carbohydrates only 4. This doesn’t mean that dietary fat is bad, it’s just that protein, especially lean protein sources, will help satisfy your hunger. Protein is expected to build your muscles.

6. Drink 8-12 cups of water per day

Drinking plenty of water is strongly associated with weight loss. Staying hydrated can help increase satiety, especially if you drink a glass of water before each meal.

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7. Follow a Nutrition Plan

You know your goal calorie intake and you’ve learned about your current eating habits, now it’s time to create or find a nutrition plan to follow. You can use the tips in this article to help you create your own plan, or you can follow one from an experienced nutritionist, like our Builtin Nutrition Plan. Either way, you know the goal – eat foods that fill you up without providing too many calories so you can meet your target calorie intake each day.

8. Follow a workout plan

200 years ago, Benjamin Franklin advised, “If you fail to plan, you plan to fail”. Obviously, if you have a great workout plan to follow, your chances of losing weight increase significantly. 15 You can create your own workout plan using the tips in this article, or you can follow a plan from an experienced fitness coach or trainer, such as our Builtin Workout Plan.

9. Do Full-Body Workouts 3 Times Per Week

Training your entire body with each workout will help increase your metabolism and calorie burn and prevent muscle wasting. Focus on multi-joint exercises that challenge large muscle groups like squats, lunges, push-ups and pull-ups to burn calories.

10. Be patient

You may be reading this article because you’re dying to lose your belly fat fast, but the truth is that losing weight – especially just fat – doesn’t happen overnight. While you can lose 10 pounds in a day by dehydrating yourself, it will be almost entirely water weight. At high levels, you can lose 1.5% of your body weight in fat per week. Much more than that, and you’ll likely lose muscle and/or water. So a 200 pound man can lose 3 pounds of pure fat per week, 16 which is a 1,500 calorie deficit per day. Just because you want to lose weight fast, doesn’t mean you should, or that you will. Show moderation, follow to the plan, and the excess weight will come off.

Disclaimer The information on this site is for educational purposes only, It is not intended to be a substitute for treatment by a healthcare professional. Readers should seek medical advice for any of their problems.

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