The Fastest Way to Lose Weight
Everyone wants quick results. In this article I’ll explain what the fastest way to lose weight is. With so many diets out there how are we supposed to choose the most efficient one for our goal?
If you are here, you might be tempted to look for a “miracle diet”. I’ll tell you right now, if you are looking to lose fat (not just weight), you need to progress slowly in order to ensure you are burning fat instead of just losing water weight or even losing muscle mass.
When I was 42lbs heavier than now, I was also looking for the fastest solution out there. And I had tried many things at once. However, I can tell from experience that the best thing you can do, is to pick something that feels right for you and stick with it for the long term. Consult a doctor if you want to find something that fits your needs.
In this article I will separate some of the fastest ways to lose weight by objectives. You will also find some tips on how to look leaner.
I am considering not only a caloric deficit, but also water weight for the follow categories.
1- If you are looking to drop a few pounds quickly before the summer (weeks)
Before we go into what is the fastest way to lose weight, let’s go through the aesthetics first. How to look slimmer.
Consume less sodium
There are quite a few things you can do in order to look leaner before summer. One of the main tips for looking leaner is to reduce your sodium intake. Eating too much salt and salty food is not only dangerous to your health.
It also bloats your body, reducing your sodium intake will not only provide you with a leaner look in as little as one day (considering you drink enough water), but it is a great long term decision too as it can benefit your cardiovascular health.
Some ways to de-bloat your body after consuming too much salt:
-Drink plenty of water
-Eat more fibers (specially potassium rich food like: bananas, carrots and spinach)
-Eat foods rich in vitamin B5, B6 and D.
Drop the water weight
Water in excess can also cause inflammation in your body. Cause some water weight loss before summer is also a quick way to look slimmer, but remember to stay hydrated. Here are some tips for losing water weight:
Electrolytes are minerals with an electric charge, potassium and magnesium are some of the most important electrolytes and they help regulate the balance of water within your body.
When electrolytes levels are off; either by being too high or too low. It can cause increased water retention. If you drink too much water, you may need more electrolytes in order to shift the balance in cell hydration within your body. But if you consume too many electrolytes you may also end up with a increased water weight.
-Cut your carbs:
This tip is the most consistent throughout this entire article. Cutting carbs is one of the best things you can do in order to lose weight (not only water weight, but also fat), carbs can be stored in our muscles as glycogen, and glycogen tends to pull water with it.
Cutting carbs cuts the glycogen in your muscle (making you burn fat instead of carbs) and as a result you also lose more water weight.
A low-carb diet can lead to a rapid drop in water weight. And it is one of the fastest way to lose weight.
–Take more caffeine
Caffeine from tea, coffee and supplements are well known for increasing the production of urine (diuresis). By increasing your urine output on the short term you can cause rapid a decrease in water weight.
Another benefit to caffeine is the energetic effect is has. You may feel energized enough to go exercise which will cause an even higher decrease in water weight through sweating, plus you will burn some calories.
Once again, make sure you stay hydrated.
2- If you are looking the fastest way to lose weight (5 lbs and 10 lbs) of fat before 60 days (months)
From this point on you will need to choose a combination of exercise and dieting. But, losing 5 to 10 lbs of fat within 60 days is a very achievable goal. Here are some tips I can provide based on my experience after losing 42 lbs:
-A low carb diet is the best way to go:
On the losing water weight topic above in this post you were introduced to some of the concepts of carbs. Carbs are stored as glycogen, a fuel source for your muscles.
Imagine you have two fuel tanks, one of them is composed of carbs and the other one is composed of stored fat. In order to burn through your fat, your body will first deplete the carbs fuel tank. The lower the amount of carbs you consume, the quicker your body is going to start using fat.
One of the diets that have been helping me the most with this is called the ketogenic diet. A diet that substitutes most of the carbs you consume throughout the day with fat. This way the amount of glycogen I have in my body is always low.
Low carb diets consist of the following foods:
-High fiber foods (although fiber is a carbohydrate, it is not consumed in our body).
-Vegetables that grow above ground.
Some foods to stay away from when you start a low-carb diet:
-Fruit (the fructose is a type of sugar, if you are trying to lose fat, stay away from fruit and anything sugary).
-Soda/Juice (more sugar)
-Beer (vodka, gin and other carb free beverages will be your choices)
A low carb diet not only promotes higher fat burn, but also rapid water weight loss, making it an anti-inflammatory diet. It is normal to notice high levels of de-bloating and weight loss (water) on the first few weeks of the diet. You will look and feel a lot leaner.
Now that we have the diet explained. What exercises should you do?
If you are trying to lose less than 10lbs of fat within 60 days, you should create a caloric deficit that will promote fat loss in your body. The low-carb diet will help you achieve this goal more easily. However you need to start eating less. Luckily another of the many benefits of a low-carb diet is the decrease in appetite.
You don’t have to count calories forever, just be aware of how much you use.
You can use this calculator to find you basic metabolic rate, that is, how many calories your body consumes during the day to maintain itself.
Now that you have your BMR, lets plan a deficit considering that 1 lb of fat is approximately 3500 calories. And let’s say you want to lose 7 lbs in 60 days, you would need to create a deficit of (7 lb x 3500cal=24500cal) 24500cal, you need to create a deficit of about 408 calories a day for 60 days.
How will you burn an extra 408 calories every day? You can eat 200 calories less than your BMR and do your exercise of choice, research how many calories someone of your build will burn 200 calories.
The best exercise programs for weight loss tend to mix anaerobic exercises with aerobic. That means, some weight training with cardio. Building muscle is a great way to increase your metabolic rate.
Increasing your metabolic rate is a great way to burn calories “passively”.
Here are some tips to how you may increase your metabolic rate:
-Alternate the intensity of your cardio workouts: Increase the difficulty of the workout in short bursts, and keep changing it every few minutes. This will increase the amount of oxygen your body will consume and makes your mitochondria work harder for energy.
-Omega-3 Supplement: Fish oil, it has an endless list of health benefits. One of them is increasing your metabolic rate.
-Green Tea: Researchers conducted a series of experiments with one active ingredient in green tea, called catechin. It has shown to be a natural metabolism booster. It helps with fat oxidation and thermogenesis.
-After burn: Also known as EPOC (Excess Post-exercise Oxygen Consumption), it is the phenomenon that happens after an intense workout. It makes your body burn extra calories even after you are finished with your workout.
With my personal experience, I can say that with the right plan in place, burning 5 to 10 lbs in 60 days is a very achievable goal. Use the information above to create your plan for the next 60 days.
3- If you are looking to make life a changing decision (years).
Now, this is the proper way of thinking about your body. Everyone is looking for the fastest way to lose weight. What you should be thinking is: How are you going to keep the weight off on the long term?
Weight loss and any body transformation is a never ending process. It is a process of maintenance of a lifestyle. If you are serious about your health, you need to start changing your perspective towards your body and your attitude towards food.
Start by learning how to achieve your health goals, what tools you will need and how to take action every day in order to get closer to your goals.
Accept that your body is not like your clothes, you cannot change it at will. You must work on building it. When you dedicate to working on your body you also work on your mind. Everything starts to be broken down into achievable goals. As long as you understand that you need action, perseverance and dedication to achieve them.
Instead of looking for the fastest way to lose weight, you should try to make a life changing decision, a process of building your body to its highest potential. Educate yourself; don’t rely on quick tips or the opinions of others. Rely on yourself and rely on education.
But what is the fastest way to lose weight? Low-carb diet.