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How to lose weight fast

13th August 2019

If you’re on a weight loss journey then the key factors are usually consistency, determination and patience. And yet, if you’re wanting to lose weight then waiting to see results is often the most frustrating part, and also the reason that so many people either give up trying or return to bad habits.

Although there’s no magic, quick-fix, there are a number of things that you can do to speed up your weight loss and to help you see the results you want faster.

Achieve a calorie deficit

Everyone dreads counting calories. It seems daunting, confusing and there seems to be plenty of pesky calories hidden in the most unexpected things. But even if you successfully manage to navigate the counting part, do you understand what number you’re meant to be counting to?

Everyone is told the blanket rule that men need 2500 calories and women need 2000 calories per day in order to maintain a healthy BMI. But actually, your calorie count should be specifically tailored to you.

There are a number of helpful calculators you can use to work this out, but essentially, you need to be in calorie deficit to lose weight. Your own calorie deficit is based on your current weight and your activity levels throughout the day. If you burn more, you can eat more.

For fast but steady weight loss, you should be in a calorie deficit of 500 calories a day. So if (based on your height, weight and activity levels), you need 1800 (for example) then a 1300 calorie-a-day diet would see you losing 1-2lb per week.

Do more exercise

It’s classic, it’s simple and it’s effective. Eat less, move more. That’s essentially the idea behind any weight loss plan and you need to incorporate both parts if you want to lose weight at the rate you hope to.

Try to keep exercise fun and mixed so that you keep it up and don’t get bored. Try to do a mix of cardio (exercises that increase your heart rate and help to burn energy) and toning exercises (exercises that strengthen your muscles). Even exercising 3 times a week will have you noticing a considerable difference.

Cut down on sugar

When dieting, it’s not wise to completely ban any particular foods or food groups; this is counter-productive because mentally, it will make you want them more and likely lead to an eventual binge.

However, it is important to make smarter food choices and try to cut back on certain things. Avoid unnecessary sugars because it’s an easy way to cut back on calories and they’re not very good at providing your body with useful energy. There can be plenty of sugar hiding in fizzy drinks, juices and alcohol so that’s a good place to start when considering cutting down!

Eat protein, fat, fruit and vegetables

While some food groups should be getting less attention (like sugar), fat is certainly not one of them. There’s a negative association between eating fats and getting fat but your body needs a variety of good fast to function properly.

Not only do fats help you to stay fuller for longer, they also provide your brain with important nutrients and contribute to healthy skin, immune system and metabolism. Avoid anything deep-fried or high in saturated fat, but things such as avocado, nuts and olive oil contain healthy fats that your body needs.

You should also make sure to eat plenty of protein, fruits and vegetables. Protein helps to build and repair muscles while fruit and veg are packed with a variety of nutrients that your body needs to be healthy. Protein will also help you to feel fuller for longer, while fruit and vegetables help to bulk up meals so that you are able to eat more, without eating too many carbs.

Drink plenty of water

Often, people confuse being thirsty with being hungry and so you may be eating when your body doesn’t need you to. If you feel hungry, try drinking a glass of water instead and see if the feeling remains; it’s more likely that you’re not drinking enough rather than that you’re not eating enough.

Drinking plenty of water also helps with healthy digestion, good skin and a better night’s sleep. If you drink a full glass of water before each meal then you’ll find yourself eating far less, and will likely find it easier to stick to the calorie deficit that will result in speedy, effective weight loss.