There are ample ways on how to lose weight fast and generally adults want to lose as much weight as possible in a short amount of time when on a weight loss program. Weight loss is a common goal among a number of adults and each year individuals begin the New Year vying to finally reach this goal once and for all. With that said, listed ahead is a detailed guide on how to lose weight, lose weight fast, and some tips to boost your success.
Weight Loss 101
Weight loss is one of the most common and most challenging goals around for adults and it seems that each year, new diets hit the market to go with new ways to workout as a way to meet these goals. However, losing weight in recent years has become a confusing issue that leaves many to wonder how to even get started. If you want to know how to lose weight fast and keep it off, you must first understand how obesity affects adults.
Obesity in the U.S. has been on the rise over the past couple decades and it seems that it will continue to rise. For this reason, many healthcare professionals are recommending modest weight loss goals as a way to shred some of the excess. Current estimates show that two in every three adults are overweight or are obese. Once considered to be an issue with a small handful of adults, children are also experiencing the effects of growing waistlines. Every one in six children are obese and another one in 13 is extremely obese, which could lead to a lifelong struggle of maintaining body weight.
How to Lose Weight Fast?
Since being overweight or obese is such a rampant issue among American adults (and now children), it is vital to have an understanding of how to lose weight in the first place. Weight loss is not as simple as starving the body until you lose what you desire; it is an involved process that requires time, effort, and dedication.
The basic understanding of weight loss is as such: calories in must be less than calories out. This is the most basic way to view weight loss and it means what you eat (calories in) must be less than what you burn off (calories out). There are a few additional variables to be aware of when considering weight loss, but this is a good place to start. Let’s take a look at the calories out portion before jumping into dieting issues.
What Does Calories Out Mean?
When referring to the above equation of calories in versus calories out, it is important to know what entails calories out if you want to know how to lose weight fast. Listed below are some variables that are involved with calories out.
Your metabolism is the summation of every cellular process that takes place in your body. In other words, your metabolism is a collection of the calories that are required by your body to perform functions throughout the day. Some sources may refer to your metabolism as your resting metabolic rate, or RMR, and it can fluctuate throughout the day, week, month, or years. Your RMR is specific to your body size (height), weight, age, gender, and your current average level of physical activity. There are many online sources to estimate your RMR, but some sports clinics provide more scientific ways to measure this (and you should give this a shot if possible). The average female will have a metabolism range between 1100-1500 calories per day and most men’s metabolism will be around 1800-2400 calories.
The next element in your calories out equation is your physical activity. If you have zero activity, it means you lie down in bed all day with very little movement. In contrast, if you have a very active career or are a competitive athlete who trains two times per day then you are considered very active. Most adults (men and women) are in the somewhat active and active range, which means you probable get about 30-60 minutes of some physical activity each day. If you fall below this and are mostly sedentary (at work) then you are lightly active. Most physical activity levels include an additional 200-500 calories each day to your metabolism number depending on what you do so keep this in mind.
In comparison to physical activity, exercise is a planned activity that is aimed at improving some level of physical fitness. Exercise is a great way to boost your calories out portion of your weight loss equation and usually cardiovascular exercise is the best way to boost calorie burn. Aim for 60 minutes of cardio exercise as a way to boost your calories out portion of your equation for weight loss.
It may not seem like your muscles do much other than make you look good, but muscles are quite metabolically active. When compared to fat, muscle cells use more energy to remain intact with a particular tone. The more muscle cells you have on your body means more energy usage throughout the day.
What Role does Diet Play in Weight Loss?
The next part of the weight loss equation is calories in, also known as your diet. Your diet is by far one of the biggest factors to your body weight management. Considering your diet is partly to blame for the excess weight, it is only understandable that it plays a major role in shedding the excess. When referring to the weight loss equation, if you eat more than you burn off, you will gain weight. It is as simple as that. Let’s take a look now at some of the nutrients that play a major role in weight management.
What Role does Carbs Play?
Carbs are generally the major culprit when it comes to weight gain. There are many reasons for this, but usually it is due to the fact that most carbs taste so amazing. However, carbs may play a major role in your weight gain and in your weight loss. Whenever you eat carbohydrates, your body will perform its metabolic duties, use what is needed, and then store the remaining. One of the issues with consuming carbs is that they attract water in the body. This means that if you eat a handful of pasta for lunch and follow it up with a glass of water, those carbs will leach that water and cause your abdominal area to slightly expand.
The next aspect with carbs on your body weight management is that anytime you overconsume any macro nutrient (in this case it is carbohydrates), your body will use what is needed and the excess will either be stored as glycogen and fat. Once your glycogen storages are full, your body will continuously store the excess carbs into fat, thus causing you to gain fat weight.
After hearing the information above, it is hard to face the truth that carbs play a major role in body weight management and that overconsuming them can cause you to gain fat weight. Consider the next section on consuming fat and how it affects your weight loss program.
What about High Fat Diets?
In contrast to carbs, fats are considered another problem in the American diet. Fats contain nine calories for each gram, and sadly, a single order of cheeseburger and fries will put you over your limit for fat for the day. Dietary fats are commonly some of the worst macro nutrients that you can consume, especially when they are cholesterol ridden and loaded with saturated fat. High fat diets are not typically recommended for weight loss, but the keto and paleo diets utilize a high fat, low carb concept for weight loss. More will be presented on these diets ahead.
How to Lose Weight Fast with Dieting?
Knowing that your diet plays a major role in your weight loss equation, it is important to keep the calories in portion at a minimum and to avoid over eating. With that said, a diet that is geared at weight loss can help you to improve this aspect of the equation so that you can be successful in your weight loss. Take a look at some of the best diet programs for weight loss below.
As stated above, fats are a major culprit of the calories in portion of the weight loss equation. However, the keto diet takes aim at consuming healthy fats as a way to boost your metabolism so that you can lose weight. The primary idea of the keto diet is to shove your body into a state of ketosis so that your body uses fat as energy throughout the day (as it should). Using fat as an energy source throughout the day can help you to lose fat mass from your body and it can even help you to lose some weight.
Considered to be one of the most common ways on how to lose weight fast for women, the Jenny Craig program states that you can lose 16 pounds in four weeks. This plan makes weight loss easy in that it offers pre-packaged meals, diet plans, and splurges here and there. This program has a cost associated with it, but it is one of the most common and popular methods for weight loss for many adults around. In addition to the pre-packaged meals and diet plan, the Jenny Craig program states that you should aim for at least 30 minutes of physical activity (exercise) for at least five days per week, which is a recommended goal for all adults aiming to lose weight.
Perhaps one of the fastest growing diet plans around, the Paleo diet is geared towards eating the way our cavemen ancestors once did in the Paleolithic era. This means that you should eat foods that were once hunted and gathered, meaning fruits, vegetables, meats, and a few others listed on their site. However, the diet plan suggests that you should not eat anything that came from the grain revolution (farming) because of its link with inflammation and weight gain. With this in mind, the Paleo diet encourages you to eat some carbs, but it strongly encourages you to stay away from grains, dairy, and legumes. This diet plan has gained popularity in recent years because of its holistic approach to eating, its rewards on weight loss, and for improving metabolic biomarkers.
The Nutrisystem is another popular weight loss program that adults have flocked to in recent years. This system encourages you to eat six times each day, which is harshly different from other eating patterns. In addition, you get to eat as many fruits and vegetables that you want. There are many options to choose from, but the four week plan are states that you can lose about one or two pounds per week on average. Meals are generally delivered to you and weight loss shakes tend to be a major element of the program as well.
This last weight loss diet plan is one of the originating diets that encourages very low carb intake, followed by slowly reintroducing foods. This weight loss plan is quite effective since it encourages you to consume about 25 grams of carbs for two weeks (phase 1) followed by slightly increasing your carb intake for the remaining phases after that. Overall, you lose a large bulk of your weight in phase 1, continue losing in phases 2 and 3 as you slowly add more carbs to your diet, and then phase 4 is your forever diet. Phase 4 includes about 100 grams of carbs per day, which is about half of the standard recommendation intake of carbs for adults.
How Much Weight Should I Expect to Lose in a Month?
Your expected weight loss should coincide with your overall goals. For this reason, you should expect to lose about a pound or two per week once you get going in the program. However, some diets state that you can lose 20 pounds over the course of an entire month (military diet). Since there are diets that make claim to fast weight loss, how much should you expect? Why should you pick one over the other?
Fastest way to lose weight?
There are a few angles that you could take here. For starters, the fastest way to lose weight is not to starve and exercise, but it seems eating your allotted calories each day is one of the most effective ways to lose weight. Depending on how much you want to lose though is up to your goals.
Caloric restriction of about 300 calories each day, with another 300 calories burned at the gym in theory would have you losing about half a pound of fat each week, or close to two pounds a month. However, cutting carbs from your diet and restricting 500 calories each day with another 500 calories at the gym means you would burn off two pounds per week, which is much faster weight loss.
Severe caloric restriction is not the best way to lose weight, regardless of the information that is out there. When your body detects severe and sudden decreases in your calories in (diet), it will respond by dropping your metabolism, which will slow your weight loss. The body is a very smart system and it is virtually impossible to allow your body to starve without some disorder causing the starvation.
7 Tips for Quick Weight Loss
Now that you have some information on how to lose weight fast, it is important to have quick tips that will enable you to boost your success. Remember it is faster to eat the calories that are set forth on your program than it is to starve, so be sure to keep this in mind. Consider the tips below to allow you to succeed in fast weight loss.
It cannot be overstated, but drinking water is important for your health and your weight loss program. Your body is made up of 60 percent water and the better your hydration means you will have better attempts at weight loss. One of the best ways to boost weight loss is to consume a cold glass (about eight ounces) of water about five to ten minutes before every meal. The added bulk in your stomach may cause you to not crave food and it could help you to avoid overeating as well.
Break Up Sitting
Another quick tip on how to lose weight fast is to avoid sitting as much as possible. Sitting is a way for the body to rest and when you sit for long periods (greater than an hour) your body will start storing fat at a high pace. Consider breaking up your sitting by taking five minute sitting breaks throughout your day.
A popular way for adults to get in trouble with any diet is to consume alcohol. Alcohol encourages fat storage with each sip and it could cause you to lower inhibitions and give into bad food choices. Consider skipping on any alcohol while on your weight loss program.
If you want to know how to lose weight fast then you should consider taking your workout outdoors. One of the best things to break up your routine is to get outdoors and go on a hike (if your weather permits). Hiking is a great way to work your legs, prevent sitting, and to enjoy nature. Not to mention, a typical moderate three mile hike should allow for you to burn close to 300 calories and it won’t even seem like you did a ton of work.
Swap your Desk Out
The new trend in many offices is to swap standard sitting desks into standing work stations. The use of computers is inevitable in any workplace and it seems that standing offers more benefits than sitting. Take this into consideration if you sit for long hours at work.
Watch TV at the Gym
It may seem a bit odd, but consider watching your favorite program while at the gym. If you have a usual TV show at night that you watch, consider watching while on a bike, treadmill, or elliptical as a way to prevent sitting in front of the TV every night. Kudos if your show is an hour long as well.
If you want to know how to lose weight fast and keep it off then you should pay attention to your muscle tone. Your muscle tone can help to boost your daily metabolism in perhaps the best way. The best way to add muscle tone is to perform regular resistance training. Consider working your major muscle groups three times per week and perform three sets of 10 as a way to get you started. Do not have any doubts with muscle bulking, as this usually takes specialized plans to get to this point.
Wrapping Up the Best Way to Lose Weight Fast
Weight loss is a common goal among adults and winning the battle of the weight loss equation is important for your success. With that said, fast weight loss can occur when you have a negative caloric balance, meaning you are burning much more than you are taking in. Consider the quick tips above on how to lose weight fast and consider the popular diets above as a way to increase your chances.