How to Lose Weight Fast

Posted on October 24, 2022

 

Why suffer through a weight loss program that lingers on and on for months, when you can get the job done faster?

 

Of course, there are biological limits to what can be achieved which are written into our DNA. 

 

But if you are looking to ramp up efficiency and maximise fat loss, there are some serious tips and tricks that can make all the difference when reclaiming the physique of your younger self.

 

Most people think about weight loss as an arduous process that involves limited socialising, gruelling workouts and bland food with certain a level of misery entering daily life that should probably be limited to inmates.

 

But weight loss doesn’t have to be about any of these things. Adopting improved eating habits and changing the way we think about exercise can in fact be rewarding.

 

Especially when we start feeling better within ourselves and compliments on our appearance start coming our way.

 

Weight loss requires planning and discipline, so that you can work towards your goal in an orderly fashion and at your weakest moments have a system to fall back on.

 

If you want to push the limits of weight loss and really make some progress, prepare yourself to turn your life upside down to achieve what you can within a limited period of time.

 

What do you really want?

Reduce Bloating

What are we really trying to change about ourselves when we say we want to lose weight fast?

 

Is it simply the size of our abdomen, which might be getting out of hand- noticeable even with a loose fitting shirt.

 

If this is the case, do you find that your abdomen blows-up sometimes then deflates just as fast?

  

 

If so, you may have a digestive, food intolerance or food allergy issue- or some combination of these.

 

Have you ever sought the help of a qualified healthcare practitioner, such as a Naturopath or Holistic Doctor?

 

You might like to try cutting out all grains and gluten from the diet for a few days and see if this helps.

 

This means no bread, rice, pasta, cakes or biscuits. Watch our for gluten as a food additive as well.

 

Improve Muscle Tone

Perhaps you’re just wanting some more muscle definition so you can achieve a toned look.

 

Looking toned typically arises from a few different body composition principles occurring at the same time, and for most will be hard to achieve without some combination of aerobic exercise and strength training.

 

What are these principles? Low bodyfat, healthy level of fluid retention and an appreciable (though not excessive) level of muscle mass.

 

So you’re going to need to be healthy, fit and active and not overweight.

 

 

Reduce Fat Mass

For most wanting to lose weight fast, it comes down to reducing the bodyfat percentage.

 

These stored calories in the form of triglycerides are hanging out in our adipose tissue and need to be accessed for energy.

 

Let face it, there’s no need for shame or guilt when we're holding more weight than we'd like. These days it’s a simple thing to gain fat mass- and fast.

 

We are in the middle of a global chronic disease epidemic, with obesity at the top of the list. So if you are considerably overweight, try not to beat yourself up about it. 

 

Instead, use that energy to learn about ways to get in shape and improve the quality of your diet. 

 

Feel some optimism about changing the way you live and your general level of health.

 

Why People Want to Lose Weight Fast

Maybe you have a weigh-in for a job on the horizon? Or perhaps you have a holiday planned and would like to look good wearing your bathers.

 

There are plenty of reasons why people want to lose weight fast. The most significant of which is something along the lines of, "I’m fed up with how I look and want to get this over and done with".

 

It’s worth mentioning, however, that the longer it has taken you to get where your are, the more time you should expect it will take to regain your former body composition.

 

If your body fat percentage is quite high, such as over 30%, or you generally don’t feel healthy, there may be some healthcare "detective work" that needs looking into before you plunge into a rapid fat loss program.

 

For this process, you might like to learn about some health markers, as below.

 

 

Health Markers Worth Investigating

If you think about how you gained weight in the first place, especially if you are carrying quite a surplus, for most it would be fair to say that:

• Exercise levels Decreased
• Stress Levels Increased.
• Sleep Quality and Quantity Decreased.
• Food Quality Decreased.
• Overall State of Wellness and Happiness Decreased.

 

How many of these would you say fit in with what you have experienced?

 

The reason these have been mentioned is not to rub salt into the wound.

 

It’s to make clear that gaining a significant amount of body fat is typically an indication that our overall state of health may need some assistance in the process (or leading up to) fat loss.

 

Some markers you may want to investigate with your integrative healthcare practitioner are:

• hs-CRP – marker of systemic inflammation.
• TSH, T4 and T3 – indicative of thyroid activity and thyroid hormone bioconversion.
• Fasting Blood Glucose & HBA1C – highlights whether you are prediabetic (insulin resistant) or diabetic.
• Antigliadin Antibodies – test for Coeliac’s disease.
• IgG Food Sensitivity Panel – test for food sensitivities.

 

The results of these studies can really help to point you in the right direction and with the help of your healthcare practitioner, they can be managed so to improve your overall health.

 

And of course, healthy bodies are much more likely to respond favourably to calorie restriction and exercise programs for fat loss.

 

Have you heard of those people who really struggle to lose weight?

 

They seem to have to restrict many more calories than expected, exercise that much harder and even then the weight loss is sluggish? 

 

Quite often, there is a health issue contributing to this problem that needs rectifying. This might be a slow metabolic rate due to low T3 levels, insulin resistance (quite common) or food allergies and elevated systemic inflammatory markers.

 

 

Fat-Soluble Toxins Much?

Adipose tissue or body fat used to be thought of as an inert substance containing calories that were just sitting there and waiting to be burned as fuel.

 

But nothing could be further from the truth.

 

In fact, fat cells release inflammatory chemicals and hormones, shaping the way our body functions and how we feel.

 

And perhaps more importantly, fat mass can store fat-soluble chemicals and toxins.

 

When you think about it, losing fat should be a process in which there is abundant energy available to exercise and enjoy life, whilst feeling that little bit healthier and happier as each day passes.

 

But for many though, this is not the case. In fact, research indicates that people often experience fatigue and generally feel quite miserable during fat loss programs.

 

It's no wonder we have a global obesity health crisis on our hands.

 

 

Part of this reason may be because as we slowly tap into stored energy or fat (triglycerides), fat-loving toxins and chemicals may be released that may strain our detoxification processes, making us feel crummy in the process.

 

Industry has been pumping out chemicals for centuries now. From microplastics to food preservatives to fire retardants (probably in the furniture your sitting on right now) and the herbicide glyphosate, which is now inescapable and in the air you’re breathing right now.

 

The world has become a repository of industry chemicals, whose business models are typically to make money and stretch the laws and regulations of the nations in which they operate.

 

Though chemicals being released during weight loss is an area not receiving its fair share of industry funding and scientific research, one study has shown that significant weight loss resulted in an increased persistent organic pollutant levels of 47-81%.

 

 

 

How Fast is Fast?

Losing weight fast, if you’re healthy and raring to go, might be a couple of kilograms per week for a few weeks.

 

Just be sure that what you’re losing is not too much muscle, as this is an important indicator of rebound weight gain.

 

This means, the more muscle you lose during a weight loss program, the more likely you are to regain that weight.

 

And it ain’t all muscle that’s regained.

 

 

Though slow and steady does win the race when it comes to weight loss, for rapid weight loss just bear in mind that your protein intake may need to increase. Resistance exercise a few times per week is crucial to maintaining your muscle mass (or minimising losses).

 

There’ nothing wrong with going hard at it for some rapid fat loss, as long as you have the okay from your healthcare practitioner.

 

And once the few weeks of weight loss are behind your belt, you could ease into something more sustainable so it won’t all be left to the last minute in the future.

 

Sustainable weight loss strategies are typically health promoting strategies that will help you live life to the fullest.

 

Rapid Weight Loss Supplements

If you want a weight loss supplement that will make a lick of difference, it will be a high stimulant product.

 

Natural products, like Acetyl L-Carnitine, Green Tea and Cayenne, simply won’t make enough of a difference over the short term.

 

So it is best to actually go for a regular pre-workout that is stacked with caffeine and stimulants, yet without any glycerol or creatine which can lead to water retention.

 

Why a regular pre-workout and not a fat-burner you ask?

 

Because only the pre-workouts designed for large bodybuilders will pack enough stimulants to make difference.

 

 

Before you do this, be sure to speak to your healthcare practitioner regarding your cardiovascular health and certainly keep away if you suffer with any mental health issues, such as anxiety.

 

Some pre-workouts worth checking out are: Kamikaze and Pathogen.

 

It is best to take your daily dose of this supplement first thing in the morning, just like you would a medicine, regardless as to when you workout.

 

Via this usage, it would be more of a pre-day than a pre-workout. But that’s okay, because our goal is to burn fat fast and not necessarily have blisteringly hardcore workouts.

 

If you’re unsure of your caffeine tolerance, begin with a tiny dosage, containing 50mg or less of caffeine just to be sure. If this is tolerated, then you can increase from there.

 

Just be careful, some of these pre-workouts can contain over 400mg of caffeine, and always check with your healthcare practitioner to make sure it is safe for you.

 

Rapid Weight Loss Diet

This is where most of your weight loss is going to come from.

 

Burning calories through exercise over and above our normal metabolic rate is tough work.

 

So although it’s important to exercise during a weight loss program, it’s also essential to forget statements like “oh well, I will have the chocolate cake for desert and do some extra cardio tomorrow.”

 

This is the type of thinking that keeps the weight on and keeps you frustrated. How about not having the chocolate cake and doing some extra cardio anyway? 

 

It's best to start thinking about rewards as non-dietary, like a new book, a pair of running shoes or a trip to the cinemas. 

 

  

For most people, restricting your carbohydrate intake will offer great assistance in achieving the best results.

 

So even though you are restricting your calorie intake, making sure that you don’t over eat carbohydrate rich foods will further increase progress.

 

And yes, this may mean looking to healthy fat sources, such as nuts, seeds, cold pressed olive oil, butter, fatty fish and whole eggs.

 

Fats are satisfying, as are protein rich foods, while carbohydrates can have you wanting to come back for more and more, time and time again. 

 

Set aside some time for food preparation each week and get ready to shop with a greater frequency to ensure you have plenty of fresh salads and vegetables in the fridge. 

 

The great thing about non-starchy vegetables and salads is that they offer a high fibre and water content, which means they're filling and low calorie. 

 

To top it off, they can actually make you feel quite energised and vibrant, due to the phytochemical, vitamin and mineral content.

 

A massive salad topped with some quality protein and a low calorie dressing can be an incredibly satisfying meal that is bulky and filling, though low in calories. 

 

For calorie restriction guidelines, check out this to find suitable information.

 

Rapid Weight Loss Exercise

If you’re short on time, high intensity interval training can be a great way to crank up your metabolism and burn some calories in the process.

 

In as little as 15 minutes per day, you can have your physical training finished. Of course, this would involve more intense exercise that would not be suitable for everyone. 

 

Ideally, a combination of aerobic and resistance training works best for most people, ideally for 4 to 6 sessions per week.

 

This means some combination of brisk walking, jogging, swimming, cycling and HIIT (or circuit training) would be perfect for around 2-3 sessions per week.

 

 

If you aren't in great health, struggle with fatigue or simply couldn't face an intense workout, try a lengthy walk a few times per week at a gentle pace, building up slowly to moderate intensity.

 

The other 2-3 sessions can be spent engaged in resistance exercise, such as calisthenics (body weight exercise) or weight lifting.

 

This doesn’t mean you need to run a 7 minute mile and lift hundreds of kilograms. In fact, extreme types of exercise are not necessary during weight loss.

 

It is best to begin with light exercise for those that are not used to it and build up from there.

 

Once you have been engaged in this type of exercise regularly for a period of 6 months or so, you might like to try out some higher intensity training.

 

The point here is, during a fat loss program you don’t want to be training yourself into the ground so that you’re tired and miserable and dreading that next session.

 

This creates an unhealthy relationship with exercise: a crucial part of your health toolkit for the rest of your life!

 

And the other point is, the majority of your calorie deficit required for fat loss will be created through limiting your food intake, not through exercise.

 

However, exercise does play an important role to boost endorphins and make you feel good (in place of junk food), elevate 24 hour metabolic rate, promote overall health and assist in the maintenance of muscle mass. 

 

 

Summing it All Up

Whether you’re looking to shape up for a holiday, wedding, or to meet the requirements of a new job or health goal, dropping some fast kilograms can be a challenge.

 

The greatest concerns are:

• Not restricting your protein intake too much so to minimise muscle losses.
• Keeping your essential fats, vitamins, minerals, fibre, water and phytochemical levels boosted.
• Calisthenics and/or weight training to reduce muscle mass losses.
• Low mood and energy levels may affect work, family and relationships.

 

Some sports with weigh-ins in order to complete require some rapid changes, with food and water restriction prior to the weigh in.

 

With a solid exercise program, some powerful supplements and dietary changes, you can forge ahead and lose some rapid weight as long as you are disciplined.

 

But don’t set your expectations too high and remember that medium to long term weight loss is a much healthier and safer approach to improving your body composition.

 

This doesn’t mean you can’t have some fun going gung-ho for a few weeks to get the ball rolling or to meet a particular goal.

 

With pen and paper at hand, where to start:

• Are there health concerns that need to be addressed first?
• What are you going to eat and how much?
• How often are you going to exercise and where?
• Identify problem areas within lifestyle and strategize.
• How to improve sleeping habits (if needed).
• Supplement to support the process.