How to Lose Weight Fast: A Complete and Detailed Guide

Lose Weight

How to Lose Weight Fast: A Complete and Detailed Guide

How to Lose Weight Fast: A Complete and Detailed Guide
sarah baker

Written by

Sarah Baker

Nutritionist @Nutiro

Looking for an easy way to lose weight? Here’s the secret to getting in your desired health goals in no time: discipline. There are a lot of ways to lose those unwanted fats. However, the most challenging part to losing weight is not actually exercising, but fighting your cravings.  If you haven’t yet, check out our Ultimate Guide on How To Meal Plan.

 

In this complete and detailed guide, we will discuss all the types of diet that you may choose from in order for you to find out which plan do you think would work best for you. Delve into your journey to a fabulous you and find out how to look and feel sexier, healthier, and better.

 

Quick Tips

 

These tips may come in handy if you want to lose weight fast.

 

Remove sugar and starches off your diet

 

What if we tell you that you only need to take two things off your meal plan and you’ll successfully lose weight quickly? That’s right– the two things you need to get rid of are sugar and starch. While some people still incorporate sugar into their diets, especially healthy sugar like those from fruits, they still lose weight but you’ll be surprised as to how fast this trick can help you. Fat is not your enemy, keep this in mind. Sugar is the reason why we tend to feel bloated after a hearty meal, and it’s the culprit behind weight gain. On the other hand, cutting on starch also helps as your body will no longer depend on carbohydrates for energy, but on fats and protein. This way, you’re training your body to become a fat-burning machine. This leads us to the second tip.

 

Eat more protein and fat

 

A common misconception on losing weight is that you should never eat fatty food. But as a matter of fact, eating fat may help you lose weight. Protein, on the other hand, helps you control cravings especially when you can’t help but eat something sweet. High protein diets reduce cravings and the desire to munch on unnecessary snacks such as midnight snacks. When it comes to losing weight, protein is your best source of nutrients and vitamins.

 

Get moving

 

Whether cardio or strength training, getting your body pumped up can help you lose fats. While it’s true that losing weight depends on what you eat more than how often you move, exercising helps tone down your body, get you in tip-top shape, and make you stronger. Some people lose weight without exercising, but your best bet to lose weight quickly is by sweating. So grab the mat and start with a 10-minute workout for a beginner. From there, you can transition to a longer workout. A 30-minute workout three times a week will help burn those extra calories!

 

Set a calorie limit

 

Setting a calorie limit is guaranteed to help you lose weight as fast as two weeks. For instance, an average woman eats 1,500 calories to lose one pound per week. The number depends on your age, height, weight, and activity levels. While it might make you feel hungry, the key is to eat enough protein and fat. Not only protein helps control appetite, it also increases your metabolic rate. Aside from those benefits, protein also keeps you feeling satisfied. You’ll feel full, it lessens cravings, and you’ll get the nutrients you need to go through your day.

 

Drink more liquid

 

As long as it’s sugar-free, go for it! May it be water, coffee, or tea, drinking more liquid also makes you feel full, at the same time, it promotes better metabolism. Coffee is known to be a metabolism booster. Tea not only aids in losing weight but also promotes a better mood, a more relaxed mind, and a sound body.

 

Chew slowly

 

Digestion begins with chewing– yep, you read that right! The moment you chew your food and break them down into small pieces, it begins the digestion process. That’s why the mouth is part of the digestive system. Chewing the food into little pieces helps your tummy digest it fully. Eating slowly makes you appreciate your food too!

 

Sleep on time

 

Stress contributes to weight gain. Getting a good night’s sleep not only supports weight loss, but also makes your overall well being better than ever. Sleeping on time reduces stress, so it’s important to keep your sleeping routine in check.

 

Types of Weight Loss Diet

 

Find out which type of weight loss diet works best for your body type, lifestyle, and desired results. Some focuses on lessening calorie intake strictly, while some are about restricting carbohydrates. Check them out here:

 

The Paleo Diet 

 

This type of weight loss plan is about eating the same food that our prehistoric ancestors used to eat during their era. The theory behind this diet is that before agriculture developed, our ancestors used to hunt for food and eat whole food only, which made their bodies toned, healthy, and helped them stay away from illnesses. While it’s totally impossible to live more than a hundred years old as our ancestors did, the point of this diet is to eat healthy as they did and focus on whole foods and lean protein.

 

Studies show that The Paleo Diet helped enthusiasts lose significant weight, especially on the waist. This diet disregards sugar, dairy, grains, and processed meat. Imagine that you’re an ancient human in the prehistoric era with only a spear to hunt– which foods would you gather? That’s right, the meal plan is mostly fish and chicken. Fruits are also included, and vegetables most importantly.

 

The Vegan Diet

 

From the word itself, this type of weight loss diet restricts all sorts of animals. This diet helps lower body mass index and overall weight. Aside from not allowing animal consumption, foods that are animal-derived are also not recommended, including eggs. It takes heavy discipline to accomplish this type of diet, but it’s worth it as it gives you tons of benefits in the long-run. The Vegan Diet lessens the risk of Alzheimer’s disease, cancer, and heart ailments.

 

The only downside to this diet is that since Vegan diet omits animal consumption, they may be low in several nutrients, including vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids.

 

The Atkins Diet

 

This type of diet is the most popular weight loss diet– enthusiasts claim you can lose weight fast by consuming as much as protein and fat as you like, as long as you don’t eat carbs and sugar. This makes it effective since as mentioned earlier, eating protein helps control appetite. This diet is proven to lead to quicker weight loss than other types of low-fat diets. It’s also helpful in trimming down your waist. The Atkins Diet also helps to regulate blood triglycerides, cholesterol, blood sugar, and blood pressure.

 

Intermittent Fasting

 

This diet is an exciting one because instead of restricting calories, this dictates when you eat, and you can eat anything you want as long as it’s within the feasting period. This diet is divided into two parts– feasting and fasting. Here are the ways you can do this type of weight loss diet:

 

  • The 16/8 method: This method entails skipping breakfast and limiting your daily eating period or feasting period to eight hours, subsequently fasting for the last 16 hours of the day.
  • The eat-stop-eat method: This entails 24-hour fasting periods once or twice per week on non-consecutive days.
  • The 5:2 diet: On two non-consecutive days of the week, you limit your intake to 500–600 calories. You do not limit intake on the five remaining days.
  • The Warrior Diet: Eat little amounts of raw fruits and vegetables during the day and one big meal at night.

 

The Zone Diet

 

This is a low-glycemic load diet that involves restricting carbs to 35–45% of daily calories and protein and fat to 30% each.. The Zone Diet recommends eating only carbs with a low glycemic index. The glycemic index of a food is an approximate measurement of how much it increases your blood glucose levels after consumption. This was initially created to reduce diet-induced inflammation, lead to weight loss, and lessen your risk of chronic diseases. The Zone Diet recommends balancing each meal with 1/3 protein, 2/3 colorful fruits and veggies, and a dash of healthy fat.

 

The HCG Diet

 

This diet is meant to cause rapid weight loss of up to 1 to 2 pounds per day. The HCG diet improves metabolism and promotes fat loss without making you feel hungry and craving for food. HCG (human chorionic gonadotropin) is a hormone present at high levels, especially during early pregnancy. To do this diet, first, you take HCG supplements for the initial phase. The next phase entails following an extra-low calorie diet of only 500 calories per day. The third phase involves taking HCG gradually, increasing your food consumption. What makes this diet so effective is that it can make you lose so much fat in a week, however, it might cause loss of muscle. It might also lead to headaches and fatigue.

 

The Dukan Diet

 

This diet is divided into four phases– two weight loss and two maintenance. It involves a high-protein and low-carb meal plan, and how long you stay per phase determines the weight you lose. This plan restricts fats, unlike other diets that promote eating fat alongside protein. This diet also leads to fast weight loss but might also lead to muscle loss.

 

The South Beach Diet

 

This has been a popular diet as well, created in the 1990s. It’s a low carb diet that focuses on lean meats, unsaturated fats and low-glycemic-index carbs. The first phase involves restricting fruits, grains, and other high-carb foods to lower blood sugar. The second phase allows you to eat the foods that are not allowed on the first one such as fruits and grains, but only a limited portion of it can be consumed. The third phase lets you eat treats or have cheat days, therefore making the entire diet your lifestyle.

 

Benefits of Losing Weight

 

It is always best to speak with your doctor before getting on any weight loss program. Here are just the illnesses that some people try to maintain or prevent while losing weight:

 

  • Heart disease
  • Diabetes
  • High blood pressure
  • Stroke
  • Osteoarthritis
  • Gallstones
  • Lung disease and sleep apnea
  • Colon cancer
  • Endometrial cancer
  • Depression

 

What to Avoid

 

You can also lose weight by avoiding certain foods such as the following:

 

  • Sugary beverages
  • Baked desserts
  • Fries
  • Fast food burgers
  • Junk foods
  • Pasta
  • Rice
  • Granola bars
  • Ice cream
  • Processed meat
  • Alcohol
  • Candy

 

 

What to Eat When Craving

 

Handle those cravings like a pro with this list of the recommended staples:

 

  • Vegetable sticks with tzatziki made from low-fat yogurt, cucumber, garlic and lemon juice
  • Bowl of fresh fruit salad
  • Cup of plain low-fat yogurt with fresh berries
  • A few oatcakes topped with cottage cheese and tomato
  • Slice of wholegrain toast with no added sugar or salt nut butter
  • Small handful of unsalted nuts or seeds
  • Few rye crispbreads topped with mashed avocado
  • A few handfuls of air-popped popcorn dusted with cinnamon
  • Almond-butter flatbread or tortilla topped with homemade salsa made from diced tomatoes and red onion, garlic and coriander
  • Celery sticks filled with a few tablespoons of hummus
  • Bowl of salad topped with 1 boiled egg

Bottomline

These diets are proven to help you lose weight. However, it’s always best to consult with a physician if you’re suffering from a health condition and you need to eat certain foods that are not allowed on specific diet type. If you’re looking to lose weight fast and safe with the help of self-research, you’re in the right place.

 

The point of losing weight is not only to look good, but also be healthy overall from within. A healthy body is equal to a healthy mind and heart, and these weight loss plans can help you achieve all those things. By choosing the right diet type for your body, you are doing yourself a big favor– be the best version of yourself and start today.

sarah baker

About the author

We are here to support you on your journey to good eats with more healthy food options at your fingertips. Use our Nutiro customized meal plans and take the guesswork out of eating balanced meals for whatever meal options you prefer - Clean Eating, Keto, Paleo, Gluten-Free, Vegan - for any time throughout the day - breakfast, lunch, dinner, and snacks. Just like Sarah, we want to make YOU the hero of your own healthy eating lifestyle and help you make good choices with our Nutiro meal plan generator. Sign up and become your own hero in the Nutiro community!

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