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How to Lose Weight Fast. 6 Tips That Work

Updated on November 21, 2018
Ericlehnsherr profile image

Excelled at university to finish a Bachelor of psychology with a primary focus on mental strategies for permanent change.

Introduction

Do you really want to lose weight? Well here are 6 honest tips that will make you succeed.

Basically, if you don’t eat anything and only drink for a week, your scale reading will change approximately 5-10 kg (11-22 lb). Great, so I’ll just do that then? No. You’ll lose muscle (which actually burns calories for future weight loss), lose water weight while we want to target fat and you will probably yoyo the weight back on and gain more than your original starting weight once you begin eating. Here are 6 simple tips to keep weight off, permanently.

Intermittent fasting

Simply put, you pick a window of 8 hours and you only eat during this window; The other 16 hours, you only drink water. I won’t lie, some nights, especially at the start, you will be in bed hungry with your stomach growling but before you know it, your stomach has shrunk, making you fuller easier. Also an added bonus of looking thinner too.

Here is a quote that has really inspired me lately, one of the reasons I actually wrote this article.

“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.” - Randy Pausch

2. Learn Calories in food, aim to have around 1500 per day

You’d be surprised how many calories are even a white hamburger roll (generally 225+). That’s basically 1/6th of your whole daily food amount with almost no nutritional value. I use the app EasyDietDiary but choose anything you like to either track your food calories or gain knowledge in this area. You’d be surprised how quickly they add up. Don’t stress if you go slightly over at the start, just keep improving as you go, this is about learning healthy eating habits.

Avoid added sugar

Every week I hear of something new in the newspaper that we should be avoiding, sugar this week, fat the next week, don’t eat blah blah because it has this in it. This is simple, avoid added sugar and preferably high fatty foods. This means no soft drinks, flavoured milks, energy drinks etc. So does this mean artificial sweeter is allowed as the calorie count is low? No, the low calories is somewhat factual but there is high debate how damaging they can be to the human body, and this is about setting healthy eating routines. If you're in doubt, just avoid it and drink water, green tea (limit it to 1-2) etc. Aim for foods high in protein or fiber also. Consuming 1500 calories of fat is not going to help weight loss at all.

Find a few dishes you like and repeat

This is your preference and how you want to do this. I usually aim for 3 meals around 400 - 500 calories and then perhaps a little snack at the end. Smoothies are amazing for weight loss, they’re liquid and low calories. Add banana, a little pineapple, spinach (this adds like no flavour and is so healthy), kale (changes taste but is perfect nutrient food, build up with small pieces if it tastes disgusting), berries, any powders like wheatgrass or protein etc.

Sorry, I digressed a little, find some meals that you love, and just eat them. Be it 5 meals of 300 calories, or 15 meals of 100 calories.

Cheat meal / day

I found these very dangerous at the beginning, once I had a cheat day, I wouldn’t get back to the good habits I started. If you really think you can have a cheat meal once a week and exceed your daily intake perhaps by an extra 500 calories, then go for it but be careful. These can actually shock your body into weight loss mode again. Due to intermittent fasting and low calorie, your body will go into starvation mode eventually and be losing less weight, snap it back into burning calories again by a cheat meal / day.

Exercise

With the calorie restriction in place, doing lots of high intensity cardio will burn lots of lean muscle. Ideally aim for beginning weight lifting routines that incorporate heavy compound (targeting multiple muscle groups with one exercise) exercises. Examples would be squats, bench press, dead lifts. This means you’re more likely to keep your current muscle. Most people will say you can’t gain muscle unless you're taking in more calories than you burn, but that goes against our goals, while I’m not going to debate this, lets just aim to keep what we have, as muscle burns calories, so keeping what we have means more weight loss.

One last thing to note, if you do suffer from any health ailments, please don’t over do it. Injury or even death means you can’t get the physique you want.

© 2018 Ericlehnsherr

Comments

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    • Ericlehnsherr profile imageAUTHOR

      Ericlehnsherr 

      18 months ago

      Thanks Babu, I appreciate your comment :)

    • Babu Mohan profile image

      Mohan Babu 

      18 months ago from Chennai, India

      Hi Eeillehnsherr. The cheat meal is an interesting idea as you have explained how it actually helps in weight loss.

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