How to Lose Weight Fast?

usmanmusaddaq · August 15, 2020, 4:02pm

How To Lose Weight?

If you want to lose 10 pounds (4.5 kg) in one week, then you need to follow an effective plan.

This plan has been tested on clients who were looking to lose weight fast before an event like a vacation or photoshoot, and it works wonders.

Some of the clients who use this look as they’ve been on a three- or four-week diet after just one week.

Although it’s not a long-term fix, this can kick-start your weight loss journey and motivate you for more sustainable long-term changes.

This plan is not recommended if you have a history of eating disorders like anorexia.

Is It Possible To Lose 10 Pounds In A Week?

While it’s certainly possible to lose 10 lbs in one week, it won’t be pure body fat.

Due to the calorie deficit needed to burn each pound of fat, it’s simply not possible to safely burn 10 pounds of pure body fat in just one week.

However, this isn’t to say you can’t lose that much weight and still look leaner.

While a lot of the weight loss will certainly come from body fat, you will also drop pounds by losing excess water weight.

This is partly because this plan [lowers your insulin] levels and makes your body get rid of stored carbs, which bind water.

Although your body can only store about 300–500 grams of carbs in a form known as glycogen, stored glycogen does hold around three times that weight in water.

Reduced insulin levels will also make your kidneys shed out excess sodium, leading to reduced water retention.

Along with reduced body fat and water weight, you may also lose some weight due to less intestinal waste and undigested food and fiber in the digestive system.

Here are some steps you should follow to lose 10 pounds in a week.

Step 1

Eat Fewer Carbs and More Lean Proteins

You can lose several pounds by following a low-carb diet for just a few days.

Lots of research has shown a low-carb diet is a very effective way to lose weight and improve health.

A short-term decrease in carb intake can also reduce water weight and bloating.

This is why people who go low-carb often see a difference on the scale as early as the next morning after starting the diet.

Additionally, making sure you eat plenty of protein can help reduce your appetite even further while boosting your metabolism ([8Trusted Source], [9Trusted Source]).

Try eliminating or drastically reducing all starchy carbs and sugars for the week. Replace these with low-carb vegetables, while also increasing your intake of eggs, lean meats, and fish.

Reducing your carb intake can lead to a significant amount of weight loss, from both body fat and excess water weight. Eating more protein also helps.

Step 2

Eat Whole Foods and Avoid Most Processed Junk Foods

When you’re trying to lose weight quickly then it can be helpful to eat a simple diet based on whole foods.

These foods tend to be very filling and make it easier to eat fewer calories without getting too hungry.

During the week, you should make sure to eat mostly whole, single-ingredient foods. Avoid most foods that are highly processed.

Eating mostly lean proteins and low-carb veggies can be incredibly satisfying even if you’re not getting that many calories.

To help you achieve the 10-pound goal, then you should try to eat only whole foods during this week. Base most of your diet on lean protein and low-carb veggies.

Find the diet that’s right for you

Step 3

Reduce Your Calorie Intake

Reducing your calorie intake may be the most important factor when it comes to weight loss.

If you aren’t eating fewer calories than you expend, then you will not lose fat.

Here is a calculator that shows you how many calories you should eat to lose weight.

Here are a few simple tips to reduce calorie intake:

Count calories: Weigh and log the foods you eat. Use a [calorie counting tool] to keep track of the number of calories and nutrients you are taking in.
Eat only at meals: Reduce all snacks and don’t eat anything after dinner.
Cut your condiments: Eliminate calorie-dense condiments and sauces.
Fill up on veggies: Fill your plate with vegetables and limit starchy carbs and added fats for the week.
Choose lean proteins: Choose lower-fat proteins, such as chicken and fish.
Don’t drink your calories: Instead, opt for water, zero-calorie drinks, tea, or coffee. Protein shakes are fine if you count them as a meal.

Reducing your calorie intake is a vital factor for weight loss. You may need to do this aggressively to lose so much weight in just one week.

Step 4

Lift Weights and Try High-Intensity Interval Training

Exercise is one of the best ways to burn fat and improve your appearance.

Resistance training, such as weight lifting, can lead to a similar amount of weight loss as regular aerobic training. It also helps you add or maintain muscle mass and strength.

Full-body resistance training workouts are also a great method to lower your body’s carb stores and water weight, which can lead to a sharp decline in weight.

Lifting weights can also protect your metabolism and hormone levels, which often decline during dieting.

High-intensity interval training (HIIT) is another very effective training method.

Research suggests that 5–10 minutes of HIIT can lead to similar or greater benefits for health and weight loss as five times that amount of regular exercise.

Like weight lifting, it can quickly reduce muscle carb stores and also boost other important aspects of weight loss, such as your metabolism and fat-burning hormones.

You can perform HIIT three to four times a week after a workout or as part of your normal training regimen. It is very important to do this with 100% effort or intensity. Most sprints should not last more than 30 seconds.

Here are a few protocols you can try. These can be done running in place or outside, or applied to a cardio machine like a bike, rower or treadmill:

Session 1: 10 x 20-second sprint with 40 seconds rest
Session 2: 15 x 15-second sprint with 30 seconds rest
Session 3: 7 x 30-second sprint with 60 seconds rest
Session 4: 20 x 10-second sprint with 20 seconds rest

Lifting weights and doing high-intensity intervals are among the best ways to lose weight and deplete muscle glycogen stores. They can also boost your metabolism and provide other benefits.

Step 5

Be Active Outside of the Gym

To burn extra calories and lose more weight, you can also increase your daily activity.

How active you are throughout the day when you aren’t exercising also plays a very important role in weight loss and obesity.

For example, the difference between a desk job and a manual job can account for up to 1,000 calories per day. This is the same as 90 to 120 minutes of high-intensity exercise.

Simple lifestyle changes such as walking or biking to work, taking the stairs, going for walks outside, standing more, or even cleaning the house can help you burn a lot of calories.

Increasing your daily activity is a great way to burn extra calories and lose more weight.

Step 6

Intermittent Fasting Is Another Simple Way to Reduce Weight Quickly

[Intermittent fasting] is another effective and proven tool for dropping fat.

It forces you to reduce your calorie intake since you are limiting your eating to a short window of time.

There are many [different protocols], such as a 16-hour fast with an 8-hour feeding window, or a 20-hour fast with a 4-hour feeding window.

If you’re combining fasting with exercise, it may be wise to do the fasting at a different time than your workout.

Intermittent fasting is an excellent method to reduce calorie intake and lose weight.

Step 7

Use These Tips to Reduce Water Retention

Several other methods can help you drop water weight and appear leaner and lighter. These include:

Take dandelion extract: A supplement called [dandelion extract] can help reduce water retention.
Drink coffee: Coffee is a healthy source of caffeine. Studies suggest that caffeine can help you burn more fat and lose excess water.
Mind your intolerances: Eating things that you are intolerant to, such as gluten or lactose, can lead to excessive water retention and bloating. Avoid foods that you think you may be intolerant to.

Here are 13 more ways to lose excess water weight.

Other ways to lose water weight include supplementing with dandelion extract, drinking coffee, and avoiding foods you are intolerant to.

Step 8

Take-Home Message

By optimizing your diet and training regimen you can lose a large amount of weight in just one week.

Although this won’t be pure fat loss, it may give you the kick-start and motivation you need to follow a more sustainable diet.

You do not need to follow all of these steps, but the more you apply, the more weight you will lose.

Keep in mind that people who go on “crash diets” often end up gaining all the weight back when they’re done.

When the week is over, you should switch to a more sustainable plan so that you can continue to lose weight and keep it off.

How To Lose Weight Fast In 2 Weeks?

Weight loss is not as hard as you think it is. Two weeks may seem not enough to drop any meaningful amount of weight, but there are safe ways to drop a handful of unwanted kilograms in a short period.

Fad diets and promoters of weight loss pills will have you believe otherwise, but there are safe and effective ways to lose weight in 2 weeks or less. Let’s take a look.

Eat Fewer Carbs, But More Lean Proteins

There are lots of diet options out there, and the reality is that most diets promote low-calorie intake, which is a very simple way of dropping any unwanted kilos. Pretty much, if you eat fewer calories than you burn off in any given day, you’re going to lose weight. That part isn’t rocket science.

One way you can both reduce total calories in and get a slight boost to your weight loss goals is to a strict low-carb diet. The basis for this is fairly straight-forward… Your body converts unused carbs into stored fat. Protein has the benefit of being ■■■■■■ for your body to break down, so it consumes a little more energy to convert the protein into a form your body can use for energy. Think of a low card diet as a way to minimize the amount of stored fat, plus giving you a slight boost in daily calorie consumption.

Wondering what you should eat to go low card? Replace carbs with lean proteins, and green leafy vegetables. That’ll give you a great start.

Reduce Calorie Intake

As we said above, eating fewer calories than you normally would is a great way to drop the weight. Here are some tips to reduce your calorie consumption:

Count the calories and log them in a food journal.
Eat only during mealtimes, and reduce snacking and avoid eating anything after dinner. The simple act of reducing the window of time where you can consume food is in itself a great weight-loss tactic. Aim for no-calorie intake after 7 pm. If you feel hungry at night, try a big glass of water.
Eliminate those condiments and sauces. Use herbs and spices for added taste and flavor.
Fill your plate with vegetables, particularly leafy greens.
Eat only lean proteins, like fish and chicken. Stick to grilled and boiled meat, instead of fried.
Do not drink your calories. Avoid sugary beverages and alcoholic drinks. Stick to only zero-calorie water at all costs. Take a break from alcohol, particularly weeknights, and sub out sugar in coffee for an artificial sweetener.

Avoid Junk Foods

Ditching junk food is a no-brainer for weight loss. Eating whole foods can make you feel full for longer. Make sure to avoid junk and processed foods because they contain tons of empty calories and the bottom line is, if you want to lose weight, the junk just has to go.

Take Away The Bloat

Weight gain is often caused by water weight. You can get rid of this by following these simple tips:

Take dandelion extract supplement
Drink coffee or tea
Avoid salty and starchy foods
Know which foods you may be intolerant to.

Do Strength Training And HIIT

Exercise and diet must work hand-in-hand to ensure weight loss and improved health.

Resistance training should be combined with cardio exercises to let your body burn fat while gaining lean muscle mass. When you have more lean muscle mass, your body will continue torching fat to keep the muscle tissue alive, even after your workout session. Yes, you read that right… Your body uses energy throughout the day to keep your muscle mas alive. It’s free calorie burning!

High-Intensity Interval Training, or HIIT, is another effective fat-burning and muscle building method. It involves doing high-intensity bursts for 30 to 60 seconds and then resting for seconds per exercise. There can be more than one exercise per round. It’s a great way to burn plenty of calories in a short timeframe.

You have to optimize your training and diet to lose a great deal of weight in two weeks. While it will not completely result in fat loss, it may give you a kick-start to a healthy lifestyle.

During your EFM workouts, you’ll be doing plenty of this type of training if weight loss is a goal of yours. Most members come to us looking for a combination of weight loss, improved fitness, and to tone up a little.

Keep Moving

Burning fat should no.t end after your workout. To burn more calories, aim for ways to burn more calories through each day

How active you are every day plays a vital role in your overall health and fitness. The difference between a manual job and a desk job can go as high as 1,000 calories a day, which is equivalent to more than an hour of high-intensity exercise.

Here are some common ways to burn a few extra calories (remember, it all adds up).

Take the stairs instead of a lift or escalator.
Park your car in the furthest park away from an entrance.
Have a quick 10-30 minute walk during your work breaks.
Use a standing desk.

How To Lose Weight Fast Without Exercise?

Regimented diet plans can be challenging to stick to for prolonged periods. It can also be hard to find the time to exercise. Is it possible to lose weight without doing either?

Here are some techniques that people can use to lose weight without diet or exercise:

Boost Your Cooking Skills

Understanding how to prepare meals and developing better skills in the kitchen can be a powerful way to lose weight without reducing food intake.

People who have more knowledge about how to cook different foods are more likely to eat a wide variety of highly nutritious ingredients, including fruit and vegetables, which are great for weight loss.

Eat More Protein

Protein is an essential part of a healthy diet and is necessary for growth and efficient metabolism. Protein can increase feelings of fullness and delay hunger.

A small study in young women found that eating high-protein yogurt as an afternoon snack reduced hunger and calorie intake at later meals.

Simple ways to increase the amount of protein in the diet include adding a tablespoon of chia seeds or ■■■■ seeds to breakfast cereals or including more eggs in meal plans.

Eat More Fiber

Fiber is in fruit, vegetables, legumes, and whole grains.

Fiber is different than other foods because the body does not digest it in the small intestine. Instead, the food moves to the large intestine, where fermentation occurs.

This benefits people by:

increasing fullness
slowing down digestion
increasing food transit time and nutrient absorption
preventing constipation

People can add more fiber to a balanced diet by:

eating fruit every day
including whole grains in the diet, such as steel-cut oats and brown rice
eating plenty of vegetables

The fiber in the skin of many vegetables is also beneficial. As long as people thoroughly wash the skin, it is safe and easy to eat when cooked.

Try a probiotic

Probiotics are beneficial bacteria that are integral to digestion. Recent research links gut and brain function and suggests that probiotics can influence weight, fat mass, and mood.

Humans act as the host of these bacteria and provide them with food, including fiber. In turn, the bacteria benefit the intestine and a person’s general health.

The benefits that they provide include:

energy for the gut wall and liver cells
specific fatty acids that have anti-cancer properties
regulating body weight

A diet that is high in sugar and fat can alter the balance of bacteria in the gut, reducing the number of good bacteria.

Research suggests that probiotics could help prevent or manage obesity. People can buy over-the-counter (OTC) probiotics in pharmacies or online.

Probiotics also occur naturally in a variety of fermented foods, including:

yogurt
kimchi
sauerkraut
kefir
miso
tempeh
kombucha

Frequently Asked Questions (FAQs)

1. How to lose weight fast for men?

When it comes to weight-loss tricks, we’ve heard it all. But here’s the truth: fad diets, crash-courses, and “detoxifying juice cleanses” for quick weight loss often lack essential nutrients that your body needs to function. And when people rely on short-term solutions for weight loss, they often end up just ballooning right back to their original weights.

Here are some rules that are to be followed to lose weight easily:

Reduce Carb Intake
Do intermittent fasting
Do high-intensity interval training (HIIT)
Supplement with fish oil

How to lose weight fast on keto?

Health is so complex that there is no “best diet for weight loss.” Every person requires unique dietary and lifestyle changes so that they can lose weight and keep it off for the rest of their life.

What we do know for certain is that calories matter. (The human body cannot escape the laws of thermodynamics.) If you eat more than your body needs to maintain itself, then you will gain weight. Conversely, if you eat less than your body needs, then you will lose weight. It’s a simple concept, but it comes with a ton of nuances.

Your daily caloric needs are not set in stone — they vary slightly from day to day. Because of the unpredictable nature of our calorie requirements, many scientists have posited that they don’t matter as much as other things like hormones.

The carbohydrate-insulin hypothesis, for example, proposes that the primary cause of the obesity epidemic is insulin stimulating foods like sugar and starches. The logic behind this hypothesis is based on one of the many actions of insulin.

When carbs are consumed, insulin is released by the pancreas. Once insulin interacts with fat cells, it prevents fat from being burned as fuel and triggers fat storage.

Because of this phenomenon, the supporters of the carbohydrate-insulin hypothesis tend to believe that all you need to do to lose fat is restrict carbs. However, this is a reductionistic view of obesity that doesn’t account for the complex nature of the human body.

The truth is that there are multiple mechanisms for fat storage in the body that depend on calorie intake, not insulin. Insulin has also been shown to play a role in regulating our metabolic rate, which increases our caloric output to a minimal degree.

To sum up what we learned in this section here’s a helpful way to think of weight loss:

Calorie intake makes the biggest impact on whether you gain or lose weight.
Other factors like exercise and insulin also matter, but to a much smaller degree.

3. How to lose weight fast naturally?

You can lose weight naturally by following these steps:

Keeping healthful snacks at home and in office
Cutting out processed food
Taking more protein
Quitting added sugar
Drinking black coffee

4. How to lose weight overnight fast?

Add strength training to daily exercises
Do bodyweight exercises
Forward fold for five minutes
Sleep cooler
Eat a small dinner

References