TOP 10 STEPS TO SUCCESS For weight lose

One might lose weight fast for many reasons, such as upcoming surgery, doctor's recommendations, or for an upcoming vacation or event. As a personal trainer, health coach, and personal trainer, I have been asked the following questions: "What can you do to speed up my weight loss?" "It seems like it takes forever to lose weight." What can you do to speed up the process?

Sometimes losing weight feels slow. This can be frustrating. What can you do to speed up your weight loss without compromising your health? Yes! Yes!

10 BEST WAYS TO LOSE WEIGHT FAST

Intermittent fasting

NEAT

Water weight loss

Keep track of what you eat

Exercising

Eat plenty of protein

Increase water intake

Mindful eating

Reduce sugar and carb intake

Get enough sleep

1: INTERMITTENT FEASTING

Intermittent fasting allows you to create a calorie deficit, but not count calories. These are some of the most common types of intermittent fasting.

Alternate day fasting.

You'll eat very little (or limit your intake to 500 calories per day), every other day. You can still eat what you want on non-fasting day.
The Diet. Two days a week you will fast and five days eat. Fasting days allow you to consume 500 calories for women, and 500 calories per day for men.

Time-Restricted Feeding (TRF).

You'll be given an "eating window" each day. You will, for example, be allowed to eat normal food during 8 hours and no calories the rest of the day.

Important Note: Exercising on feeding days may cause a calorie deficit that was not created during fasting.

2: NEAT

Non-exercise activity temperature thermogenesis (NEAT), is the amount of energy you use during the day when you are not doing any exercise.

You can add movement to your day by increasing how much time you spend walking, standing, and fidgeting. This will add up to 2,000 kcals to your daily expenditure.

3 - GETTING RID of WATER WEIGHT

In just a few weeks, you can lose up to 3-5lbs of excess water weight.

4 - TRACK WHAT YOU EAT

Two things are first done by food tracking:

1. This awareness helps you to instantly spot where you can make changes in your nutrition to improve results.

2. Mindfulness increases. You might be more mindful of what you eat and think twice about grabbing another snack or treat if you have to write it down.

NASM's tools are free and allow you to track calories, body fat percentage and BMI. These tools are available below:

Calorie Calculator

BMI Calculator

Calculator for Body Fat

5: EXERCISING

You can start an exercise program if you don't currently exercise. This will increase your daily calories and help you lose weight. You can increase the intensity of your exercise and the days you exercise each week, while still allowing yourself at least one day off.

* At least 150 minutes/week of aerobic exercise of moderate intensity or 75 minutes vigorous aerobic activity (or both).

Training in resistance at least two days per week

6 - EATING A LOT OF PROTEIN

Protein can be satiating and help maintain lean muscle mass. It can also help you keep a healthy calorie intake. For adults, 0.54 to 0.7g per pound should be consumed. Athletes and athletes who are looking to build muscle mass should consume 0.7 to 1.05 grams/pound.

7 - INCREASE WATER INTAKE

You can lose water weight by increasing your water intake. It sounds counterintuitive but it works.

Women should drink 11.5 cups of water per day, while men should consume 15.5 cups.

8: PRACTICE MINIMAL EATING

To give your brain the time it needs to process all information during meals, turn off any distractions, such as TV or social media.

9 - REDUCE SUGAR, REFINED CARB.

Many packaged foods don't contain whole food ingredients and can contain high amounts of calories, refined carbs, and added sugars. Sticking to whole foods will help you reduce calories and increase your intake of nutrients to aid in weight loss.

10: GET SUFFICIENT SLEEP

Adults should sleep for 7-9 hours each night. Insufficient sleep can cause decreased energy, increased sweet/salty food cravings, higher hunger and decreased motivation to exercise.

SHOULD YOU LOSE WEIGHT FASTER? Is it healthy?

Healthy weight loss is typically between 1-2 pounds per week (maximum). Adults with a BMI greater than 25 kg/m2 and those whose body fat percentage is obese are advised to start a weight loss plan. This will involve losing 5-10% of the initial weight in a 3- to 6-month time frame. This situation may call for a quicker weight loss, as the person will have more weight to lose.

If someone is not obese, they will likely need to resort to extreme and possibly unhealthy measures to lose more than 2 pounds per week. If someone is trying to lose weight for an upcoming event, they might not eat for a few days in order to reach their weight loss goals. If this happens, it can result in weight gain (most likely with additional pounds), once the person returns to their regular eating habits.

ARE YOU RESPONSIBLE FOR WEIGHT LOSS?

There is no magic food that will help you lose weight, but there are certain nutritional strategies that can be used to help. These are just a few of the simple strategies.

Foods that are low in calories and add volume. You can increase the volume of your plate with non-starchy vegetables without adding extra calories.

Eat plenty of protein, moderate amounts of healthy oils (like olives, nuts/seeds and olive oil), and eat lots of vegetables. To help you feel fuller for longer.

Eat whole food and limit processed/fast food. Not a cook? It's not a problem! You can find pre-packaged meals made with whole-food ingredients like lean proteins, vegetables, whole grains, and healthy oils.

WHAT FORM OF EXERCISE WORKS BEST TO LOSE WEIGHT FAST?

There are some types of exercise which burn more calories per hour than others. However, the best way to lose weight is to do consistent exercise. These are some easy ways to increase the enjoyment of activities you already enjoy.

Intervals: Walking or cardio equipment? Try changing your pace every now and then to increase heart rate and calorie burn. For example, walk fast for 1 minute and then slow down for 2 minutes.

Group Exercise - If you have been doing the same class for a long time, you might consider switching to another class. Or ask your instructor how they can make your class more challenging.

Lifting Weights - Choose 5-6 multi-joint movements to perform consecutively with little or no rest between each one. This will help increase your calorie burning.

WHY CRASH DIETS ARE A BAD IDEA

Crash dieting is a way to lose weight quickly by drastically cutting calories over a long period of time, eliminating whole food groups, or not eating enough nutrients.

Research has repeatedly shown that crash dieting can lead to poor health and weight gain. Crashes must be stopped!

A WORD ABOUT CLEANSES

A cleanse is a way to detoxify your body and help you lose weight. A cleanse can be used in many ways. There isn't much research about the effectiveness of cleansing. A healthy diet and a healthy lifestyle are the best ways to cleanse the body and help it reach its optimal weight.

Although we have provided some tips and tricks to help you lose weight, it is important to remember that weight loss can be a marathon rather than a sprint. Find strategies that work for your lifestyle, that you love, that you can sustain long-term to achieve weight loss success.

While it is okay to use additional weight loss strategies along the way, long-term changes are what will bring about long-term success.

 

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