While weight loss is a struggle that most people face, dropping weight fast is even harder, but it does not mean it is impossible. For you to lose weight quickly, different strategies have to be put in place to achieve your target weight. One myth that most people go by is that you need to starve yourself and hit the gym every second to drop weight fast, but below are the different ways and techniques on how to drop weight quickly without having to starve yourself to death:
1. Never skip breakfast
- 1. Never skip breakfast
- 2. Take meals filled with protein, low carb vegetable, and natural fats
- 3. Let carbs go
- 4. Get active
- 5. Check your diet
- 6. Drink a lot of water
- 7. Avoid alcohol and smoking
- 8. Drinking caffeine
- 9. Stock up some green tea
- 10. Avoid salty foods
- 11. Avoid stocking up snacks
- 12. Get your friends to join
We all have the excuse that we are running late or have too much to do in the office, so we will just skip breakfast. What most people do not know is that the quantity and quality of the breakfast affects how much you eat and snack during the day. A light breakfast with only an apple means you will be going to the snack machine very frequently during the day. To lose weight fast, you need to take a large protein-filled breakfast. It increases your metabolism and ensures you have a minimal craving and snacking during the day. Putting in mind that most of the meal taken during the day are sugary and full of starch that is a direct ticket to weight gain, reducing snacking will go a long way in losing weight fast.
2. Take meals filled with protein, low carb vegetable, and natural fats
When most people hear of protein, they think meat, which to some is bad when you want to drop weight quickly. What people don’t understand is the benefit of food rich in protein that increases your body metabolism ensuring your body is actively burning calories, and they reduce cravings and munchies. For instance, if you take a protein filled early dinner, you will not find yourself in the kitchen at midnight looking for something to eat. Low carb vegetables like broccoli, cauliflower, spinach,lettuce, cucumber and others are great to add into your diet when you want to drop weight fast. Low carb vegetables are rich in vitamins, fiber, and minerals that your body needs, ensuring that your body remains healthy even as you shed weight fast. Additionally, natural fats such as coconut oil, olive oil, avocado oil and butter boost your metabolism, making sure your body is active at all times.
3. Let carbs go
On the journey of shedding weight fast, carbs are your number one enemy. Carbs are starches or carbohydrates and sugars. Sugary food tends to increase your insulin level, which is the fat storage hormone. When the insulin levels are high, the quantity of stored fat is also as great. How then do you drop weight fast with such soaring insulin levels? It is simple to keep off carbs to keep your insulin on a low, boosting your metabolism and getting rid of excess water weight. Additionally, avoid white grain carbohydrates such as pasta, white rice, spaghetti and others as they are very rich in starch. Most importantly, A meal that is rich in proteins, natural fats, and low-carb vegetable lowers your insulin levels, thereby reducing the amount of fat the body is storing.
4. Get active
Exercising is a paramount part of shedding weight fast, as it is the physical way of increasing your body metabolism and some calories the body is burning. In as much as making adjustments in your diet may help you in losing weight, to drop weight quickly you will need to sneak up some exercises. Unfortunately, when people hear of training, they think of locking yourself in the gym the whole day or running a marathon on a daily basis, which is untrue. An activity as small as walking around as you are talking on the phone, or walking to work instead of taking a cab, jogging home from work instead of driving is also considered exercise. Although lifting weights is highly recommended to lose weight quickly, the small activities that increase your heart rate and get your metabolism going also goes a long way in losing weight fast. If you don’t want to leave the house to exercise, you can always use home cardio workout videos with different durations of the exercises and a diverse range of activities. In short, no training is seen as non-exercise as long as it keeps your body active then you are set to lose that weight fast.
5. Check your diet
For you to shed weight fast, there are several adjustments you need to make to your diet some of which I have already mentioned. You are advised to reduce the portions of your meals, which you can do by using a smaller plate to avoid the temptation of eating too much. If you are the person who orders a large size meal at a fast restaurant, you can instead order a smaller size. Instead of ordering a pizza at your favorite joint; you can order a chicken salad that will be satisfactory and help you burn fat by increasing your metabolism. You need to avoid processed foods and instead opt for organic foods that are healthier. You can add iron-filled foods into your diet, as iron gives your body enough oxygen that then increases your metabolism. Instead of avoiding dairy ultimately you can stick to low-fat dairy that burns calories faster. You can stock up weight loss friendly foods such as salmon, lean beef, boiled potatoes, leafy greens, cruciferous vegetables, beans and legumes, soup, cottage cheese and others. Additionally, eating slow boosts weight-reducing hormones and helps you to get full faster compared to eating fast.
6. Drink a lot of water
Research has shown as the more water you drink, the higher your metabolic rate is, which helps in the burning of calories. When you Drinking water before meals, also it helps you to shed weight fast. It is highly advisable to avoid sugar drinks and artificial beverages, and instead, you can drink water. Therefore, it is crucial to take up as much water as possible when you want to shed weight fast.
7. Avoid alcohol and smoking
Alcohol depresses the central nervous system, or rather relaxes it, which in turn reduces your metabolism. Moreover, alcohol especially beers tend to increase abdominal fat. Smoking, on the other hand, tends to increase your metabolic rate, suppress your appetite and lower insulin levels, which to some sounds like a great ingredient to losing weight fast but it leaves you unhealthy with diseases such as heart attacks. Smoking causes the blood vessels to narrow reducing the amount of blood flowing to the stomach that explains the appetite suppression, and the cause of heart attack. It is for you to decide if the cost of losing weight fast through smoking is worth a visit to the emergency room.
8. Drinking caffeine
Research shows that those who take caffeine before exercising tend to be more energized and psyched up for the workout. Additionally, caffeine boosts your metabolism getting your body to burn a lot of calories and even more if you work out after taking caffeine.
9. Stock up some green tea
It is recommendable that you should drink green tea at least thrice in a day. Green tea is not only a weight loss supplement; it is also a very healthy beverage rich in antioxidants. Green tea contains caffeine that helps in burning fat and improves your exercise performance. Additionally, it has ECG (Epigallocatechin gallate) that helps in boosting the body metabolism, which is very critical in fast wieght loss.
10. Avoid salty foods
Salty foods tend to have a lot of sodium that retains water, which then builds a lot of water weight in the body that may not help in shedding weight fast.
11. Avoid stocking up snacks
When you have to go to the store to get snacks when you have cravings, you will find that the distance to the warehouse will discourage you. This method is a mindset way of helping you to avoid snacking every time you have a desire, which helps in dropping weight quickly.
12. Get your friends to join
A weight loss program tends to be more efficient and consistent when you have accountability partners, who you keep each other in check when it comes to observing the different strategies. They could be your colleagues at work, whom you can work out with before and after work and help each other to follow a diet at work.
The body may take the time to get used to the new diet and the change in portions, in that the first few days your body may feel out of it and may even feel ill. You can add a little bit of sodium in your diet to help your body cope with the changes it is experiencing. Although, after some time the body gets used to the changes and makes adjustments leaving you energetic and confident to continue. Losing weight fast only happens when you remain consistent throughout, one cheat day a week is recommendable. Changing your diet not only helps to shed weight fast but also improves your health. For instance, lowering your carb intake improves your blood pressure. A crucial point to note on how to lose weight fast is that every individual loses weight at different rates, thus don’t compare yourself with others.