This is the golden question, “What can I do to lose weight fast?” According to the NPD group, a market research company, 50 million Americans are dieting to lose weight. (Learn more here). Everyone wants to feel a little better in their body without having to try a million different things and wait for the results. In this article, we will help in first understanding probably how the unwanted weight got there. Then we’ll show you some easy tips on shedding that unwanted weight FAST!
How Did I Gain This Weight In The First Place?
There are lots of different reasons we gain weight. Sometimes it’s due to inactivity; sometimes it’s due to a hormonal imbalance or preexisting condition; sometimes it’s due to overeating; and sometimes it’s just due to eating the wrong kinds of foods. Often this happens unknowingly. There can be hidden ingredients and sneaky sugars in foods that cause us to put on pounds. True serving sizes are often smaller than the portions we eat, racking up the calories. Whatever the means of weight gain, we know there are generally some rules we can follow that will help set us on the right track again.
6 Tips To Lose Weight Fast
1. Cut Down on Sugar Intake
Americans don’t realize how much sugar we’re eating daily. And it’s not just added sugars, the body digests simple carbohydrates ( bread, pasta, cereals) as sugars. Game changer. When you think about all these sources of sugar in our daily diet, it’s no wonder we put on weight. Think about your day. Wake up and maybe make some coffee with French Vanilla creamer (lots of added sugar)–even just a splash–and some sugar. You grab a breakfast of super sweet strawberry-banana yogurt with crunchy granola (made with honey and sugar), or toast with processed fruit jam, or a doughnut. Then lunch comes and you take out your healthy salad but drench it in French dressing or a fruit vinaigrette (with added sugar), or a protein shake made with a carb-and-sugar-heavy powder, or a sandwich made with white bread, and maybe an energy drink sweetened with sugar. Then for dinner you make pasta with spaghetti sauce from a jar (they hide sugars in there too) with garlic rolls and dessert.
You could have had up to 250 g of sugar that day, (remember, simple carbs break down into sugars in the body) that’s a huge amount of carbs and sugar! Cutting back on these sources of obvious and hidden sugars could definitely help trim you up quickly.
Check out the many different names for sugar listed on food labels and more facts on sugar here .
2. Choose Foods Higher in Protein
Foods high in protein keep you full longer. When you stay full longer, you eat less frequently and eat smaller portions at mealtime. Healthy foods higher in protein include lean meats and fish, nuts and seeds, beans and legumes, some veggies like sprouts and kale, and soy-based products. Proteins are the building blocks of the body, necessary in a vast number of cellular activities, and create energy and fuel for muscle growth. The more muscle mass the body has, the more calories the body burns throughout the day. Generally, adults should have at least between 45-55 grams of protein a day, and more needed with increased activity level and muscle mass. At meal time, focus on these high protein foods paired with healthy veggies, with less focus on starches and sides like rice, pasta, and bread for a great and delicious way to lose weight fast.
3. Drink More Water
Water is what your body wants, period. It wants water more than juice, more than tea, more than coffee or smoothies. Water. It makes up 70% of the body’s composition. It is vital for every cell within the body and every process that goes on in those cells. Drinking more water throughout the day will not only to help curve cravings, and keep you more full, leaving less room for non-essential eating, but increasing your water intake will help flush the body of stored toxins and waste products. It is recommended that a person consumes at least half their body weight in fluid ounces of water per day. For example, for a 150lb woman, she should consume around 75 fl oz of water a day. That number increases for those people with a higher activity and exercise level, and for those who consume more caffeine. Caffeinated drinks work against the body’s consumption of water, losing water from the body. Learn more about caffeine’s effects here.
4. Take the Stairs
It seems simple, but incorporating more movement during your day can help you shed those poundds faster. Small things like taking the stairs instead of the elevator, taking a walk around the office every hour, or marching in place during TV commercials can add up throughout the week. These little changes can keep those calories burning all throughout the day to lose weight fast. Set an alarm for yourself to get up, stretch and take a walk around the office every hour. You can keep track of the number of steps you take or the calories you burn through the day with one of those very popular pedometer options like the Fitbit, Nike FuelBand, or even a pedometer app on your smart phone. Once you start moving your body more, you’ll find it a bit addictive seeing how many ways you can sneak a little calorie-burning in here and there. If you are ready for a change, the motivation will be there. Make it fun, change it up!
5. Find Accountability in an Established System
If you’re still not seeing results, or just feel like you need more personal help and accountability, find a safe, established weight loss system that works. Make sure it is one that isn’t concerned with short term results, but with results that last and re-program your body to make it easy to keep the pounds off. To lose weight fast and keep it off, with one-on-one training and education, come to us for information on our Ideal Protein Weight Loss Solutions. We not only provide a proven system that incorporates all of the principles listed in the tips above, but our personalized counseling ensures that your success continues past the initial weight loss goal. Our nutritionist is also a Certified Personal Trainer to help you with a well-rounded approach to weight loss.
We know, we know, everyone starts a diet on a Monday. But these tips aren’t a formula for a diet, and you don’t have to wait til Monday to make a change. These are fast, easy things to do right now in order to preserve or reclaim your body and your health. So just say “No!” to added sugar and simple carbs, “Yes!” to higher protein, “Yes!” to more water, “Yes!” to parking a little farther from the office for that walk, and “Yes!” to finding helpful resources and friendly accountability. You can do this.
Lose weight fast and say “Yes!” to the best you yet!
*Note: This article was not written by a Medical Doctor or Registered Dietitian. We always advise you to talk to your doctor before beginning any new diet or eating regimen.
-Written by Becca Chamberlain, LMT, RYT