There are so many diet plans, medications, and exercises that promise fast weight loss. However, very few of them are able to produce the results that might be helpful for you. They also lack scientific evidence of being effective in faster weight loss. Nonetheless, there are some strategies that are backed by scientific evidence that could help you to lose weight faster. Let’s discuss some of the effective ways in which you can lose weight very quickly.
Start doing cardio
Weight loss is all about 80% of the diet and 20% of exercise. This means your diet will have an impact on 4/5 of the weight and your exercise regime will have 1/5 impact on your weight loss. That is why if you are wondering how to reduce weight quickly then the first thing you need to do is to keep a track on what you are eating and what sort of exercise you are doing. There is a great chance that you don’t even exercise daily and that is why you have accumulated extra weight. Try to start your exercise regime with some cardio exercises such as running or cycling as that will increase your heartbeats. This will help you to increase your metabolism which is essential for weight loss.
Keep track of what you are eating
As your diet plays a bigger role in your weight loss, you need to check what you are eating. If you want to know how to reduce weight quickly, then the first thing you need to eliminate from your diet is sugar. It is something you just cannot afford to have. At first, it is going to be really tough for you if you have a sweet tooth. However, if you can somehow manage to avoid sugar for 40 days then on the 41st day, you will not have any craving for sugar. Also, the second thing you have to avoid in your diet is excessive carbohydrates. Carbs give you instant energy. You may not notice, but you and each and every human being on this earth craves for carbs because it gives instant energy. You cannot afford to have excess carbs while on a weight loss journey because it will keep increasing your weight no matter how hard you try.
Try intermittent fasting
Intermittent fasting could be one solution for your question of how to reduce weight quickly. It involves short-term fasting and eating within a shorter span of time. Many studies conducted on intermittent fasting have shown that you can reduce a considerable amount of weight if you do this for 24 weeks. Here are some of the more common intermittent fasting methods:
- Alternate Day Fasting or ADF: In this method, you could eat on alternate days normally and fast on the next day. Also, there is a modified version of ADF where on fasting days, you have to eat 25% to 30% of the calories you consume on normal eating days.
- 5:2 Diet: You need to fast for two days a week and eat on the rest five days. On the day of fasting, consume 500 to 600 calories.
- 16/8 Method: In this method, you have to create a fasting window and an eating window in the whole 24 hours in which you will fast for 16 hours and eat for 8 hours.
It is highly recommended that when you are doing intermittent fasting, you should be eating in a healthy pattern in order to avoid overeating on non-fasting days.
Eat proteins for breakfast
Proteins have the ability to make you feel full even if you have eaten a small portion of food. This happens because proteins decrease the hunger hormone which is known as ghrelin and increase the satiety hormone called peptide YY, cholecystokinin, and GLP-1. Several studies conducted on eating proteins for breakfasts have shown that the hormonal effect of consuming high-proteins in breakfast could make you feel full for several hours. Thus, if you want to know how to reduce weight quickly, include the following protein sources in your breakfast:
- Seed butter
- Chia seed pudding
Eat a good amount of fiber
When you include plenty of fiber in your diet, you will feel full for a longer period of time. So, if you are looking to find out how to reduce weight quickly then you can include the following foods that are rich in fiber:
- Whole-grain breakfast cereals, bread, oats, rye, barley
- Vegetable and fruits
- Beans, peas, and pulses
- Seeds and nuts
Finally, these are some of the measures you should take in order to lose weight quickly. Apart from these, you can look to keep your stress level down as it will help you to increase your metabolism which is essential for weight loss.