How to lose weight fast: 9 scientific ways to drop fat
How to lose weight fast
When it comes to dropping fat, there are plenty of diet trends that promise fast results. But before you turn to celery juice or a low-carb diet, know that rapid weight loss is not sustainable—and it could even be dangerous for some people. Rapid weight loss also may increase the risk of gallstones, nutritional deficiencies and other health complications. Instead, aim to lose about 1 to 2 pounds per week through a healthier diet and more physical activity.
It’s important to set realistic goals when you’re trying to lose weight, so you don’t get burnt out or discouraged. You can typically expect to lose a mix of water and body fat in the first week of your diet plan. Aim to lose a few pounds a week and gradually work up to your desired goal over time.
Incorporate more whole foods into your diet and limit processed foods. This will help you cut out sugar and additives, which can slow down your metabolism. Eating more homemade meals can help, too. A 2017 study found that people who ate five home-cooked meals per week were 28 percent less likely to have a high body mass index than those who dined out three times a week.
How to lose weight fast: 9 scientific ways to drop fat
The best way to boost your metabolism and keep it working efficiently is to eat enough protein. Adding protein to your meals helps build lean muscle, which in turn speeds up your metabolism. Aim to consume 0.5 to 1 gram of protein per pound of your body weight each day. Good sources of protein include eggs, grass-fed meats, nuts and nut butter, beans, legumes, soy products, dark chocolate and olive oil. Avoid harmful fats like trans fats and replace them with heart-healthy monounsaturated and polyunsaturated fats found in avocados, olive oil, olives, fish, nuts, seeds and dark chocolate.
When you’re exercising, try to incorporate a variety of cardio and strength-training exercises into your routine. Studies have shown that incorporating resistance training in your workout can speed up fat loss, while increasing muscle and endurance. Getting more sleep can help you shed fat and belly fat. When you don’t get enough rest, cortisol levels rise, which is a hormone that can lead to increased belly fat and sluggish metabolism. Try to get at least 7 to 8 hours of sleep each night.
Incorporate more walking into your daily routine by parking farther away from your office or taking the stairs whenever possible. In addition, try to drink more water throughout the day. Drinking more water can help you shed water weight, reduce hunger pangs and improve hydration. Swap caloric beverages for water to up your calorie-burning potential.
In conjunction with dietary modifications, regular physical activity is indispensable for weight loss and overall well-being. Exercise not only burns calories but also boosts metabolism, improves cardiovascular health, and enhances mood. A combination of aerobic exercises like jogging, cycling, or swimming, and strength training activities such as weightlifting or bodyweight exercises, is often recommended to maximize fat loss while preserving muscle mass.
Beyond diet and exercise, addressing psychological and behavioral factors is key to sustaining long-term weight loss success. Strategies like setting realistic goals, tracking progress, managing stress, getting adequate sleep, and cultivating a supportive environment can help individuals overcome obstacles and stay motivated on their journey.
It’s important to approach weight loss as a gradual process rather than seeking quick fixes or drastic measures, which can be unsustainable and even harmful. Healthy weight loss typically ranges from 0.5 to 2 pounds per week, although individual rates may vary. Consulting with healthcare professionals such as registered dietitians, personal trainers, or physicians can provide personalized guidance and support tailored to one’s unique needs and circumstances.