When you have been trying to lose weight, it can be easy to fall into the trap of taking drastic measures to speed up the process and end up causing more harm than good in the long run. Losing weight should be a slow and steady process, which will allow your body to adjust in ways that make it more likely that the weight will stay off permanently. If you want to lose weight fast, try some of these 10 methods to shed those pounds as quickly as possible without sacrificing your health in the process.
1) Cold Showers
A study by researchers at England’s University of East Anglia (UEA) found that taking cold showers could help with weight loss. It’s believed that ice-cold water causes your body to burn calories from fat stores more quickly than normal water. The theory is that after about two minutes under a cold shower, your body starts to produce an enzyme called brown adipose tissue (BAT). BAT is one of our good types of fat because it burns energy and contributes to weight loss.
2) Intermittent Fasting
This sounds pretty intense. Intermittent fasting, or just IF, is a dieting method in which you cycle between periods of eating and fasting. Here’s how it works: One day, you eat all of your meals (or calorie requirements) in an 8-hour window. The next day, you consume nothing but water for 16 hours; then on another day you eat all of your meals for that same 8-hour period. Repeat—eat for eight hours one day and fast for 16 hours on another—for as long as you like or until reaching your weight loss goal (whichever comes first).
3) Avoid Liquid Calories
Liquid calories make up an estimated 20 percent of our calorie intake and drinking them is one of the easiest ways to overeat without noticing. As little as a single glass of juice or soda can contain hundreds of calories, which can quickly add up if you’re not careful—and liquid calories are notoriously difficult for your body to process efficiently.
4) Exercise with Weights
Exercising with weights is one of the most effective ways to ensure that you lose weight quickly. Not only does strength training increase your metabolism and burn calories, but it can also make your muscles more efficient at burning fat, which is exactly what you want if you’re trying to lose weight. Combine weight training with aerobic exercise and a healthy diet, and you’ll see results in no time. If you aren’t sure where to start, try reading one of our many articles on working out with weights for beginners. Or for those who already have experience under their belt, here are some tips for making sure that your lifting regimen yields maximum fat loss results
5) Water Intake
To lose weight fast, you have to reduce your caloric intake. Drinking lots of water is a great way to do that. The Mayo Clinic recommends drinking half your body weight in ounces every day (for example, if you weigh 200 pounds, drink 100 ounces of water). Water helps fill you up and can also keep hunger at bay by making you feel full faster.
6) Eat Low Carbohydrate Foods
If you want to lose weight, choosing low-carbohydrate foods is a smart move. When you cut out high-sugar, -fat and -starch foods from your diet, your body ends up burning fat for energy rather than carbs. In addition, once you start eating more veggies and lean protein in place of unhealthy items like refined carbs and sugar, it’s natural for your cravings to lessen—and when that happens, weight loss tends to happen easily as well.
7) Stop Drinking Sugary Drinks
Sugary drinks are a huge source of empty calories. Drinking them can lead to weight gain, especially around your midsection. If you want to lose weight quickly, avoid sugary drinks and drink more water instead. For example, replace each soda with one large glass of water per day. You’ll save hundreds of calories a week without feeling any different. And don’t worry about not getting enough vitamins—most veggies have vitamin C in them so drinking water will still allow you to meet your daily needs for that particular vitamin and many others besides.
8) Cut Out Bad Habits
Bad habits tend to stick around, even if you’re trying to lose weight. Don’t beat yourself up if you slip up occasionally. You can set yourself up for success by changing these bad habits into new, healthier ones. For example, if you’re used to eating fast food at least three times a week, try packing a lunch instead. Make sure it has plenty of protein and veggies and is low in sugar and salt so that it will sustain your energy until your next meal.
9) Take Supplements that Help Burning Fat Faster
Studies have shown that omega-3 fatty acids may help boost metabolism, which in turn helps people lose weight. When you take supplements containing these omega-3 fatty acids in conjunction with a healthy diet and exercise, you’re more likely to experience fat loss. [1] Remember that supplements aren’t intended for long-term use, and should not replace proper nutrition. [2] Look for fish oil supplements that are tested for purity and potency.
10) Set Small Goals and Celebrate Them
If you set your mind on a huge goal (lose 50 pounds in a month!), it’s easy to become discouraged when you don’t see immediate results. If you focus on losing just one pound and then celebrate, you can stay motivated and encouraged until you reach your goal. Smaller goals also make it easier for you to adjust your diet based on how much weight you lose each week. For example, if you have 30 pounds to lose and only lost four pounds last week, maybe it’s time to switch up your exercise routine or increase the number of calories you eat. If you give yourself an inch, there’s no reason why you won’t take a mile—it happens all too often. So start small with some daily or weekly goals that will lead up to bigger ones! For example:
