How to lose fat quickly and safely
“Lose 8 pounds in a week! Lose weight quickly with these supplements! Burn belly fat with with these exercises!“
– These are all common phrases that we see every day and hear everywhere…
TABLE OF CONTENTS
What most people get wrong about weight loss
Even though it certainly is possible to lose 8 pounds (and even more) within a week, it all still depends on many other factors. Examples of these factors include daily calorie intake, exercise frequency, and so on. Along with other, more individual factors such as your current bodyweight, height and age. Fat loss may seem simple, and it is, but it also has unique considerations that vary between each person. In turn, these considerations are what can turn a simple process into a very difficult one.
However, even if you do manage to find a way to quickly lose weight, that doesn’t mean that it’s the best or safest approach. For example, you could easily switch to a keto-diet and reduce your daily water intake by just bit per day. The result? You would effortlessly lose a considerable amount of weight within a week or less. However, I would never recommend that you do something like that…
Why? Because following a diet like that would not only be bad for your health. It would also be completely and absolutely pointless. This is because the weight that you would lose from following a keto, or any other type of low-carb diet would be mostly water weight (at first). Essentially, you would just be playing yourself –.Because as soon as you were to eat carbs again, most of that weight would quickly come back very quickly. And that would only leave you feeling extremely disappointed and like giving up. That is, if you were aiming for results that would last anything longer than a week.
The foundation of weight loss
Ultimately, weight loss is always based on one key principle: calories –.Eat less calories than what you spend per day and you WILL lose weight. And one of the most powerful tools that you could use for ensuring such is by calculating your calorie needs. To do this, you could use tools such as this free calorie calculator or this weight loss calculator.
And if you haven’t already… I highly suggest that check out my article on “Nutrition and Dieting Basics” before you keep reading this one.
That being said, let’s get into this…
How to lose weight quickly and safely
I will tell you now, don’t expect to go from having a belly to a 6-pack in a week. I will not tell you how to do that, not because it’s impossible. But because I don’t want you to mess up yourself and your health. I do not, and will never recommend extreme weight loss, as such brings considerable consequences that lead to nothing good.
Now, there are ways to lose weight relatively fast and safely. And by fast I mean, quite fast, as in, losing 8lbs in just 4 weeks.
Why 8lbs and not more? Because if you were to lose more than 2lbs per week, you would risk losing muscle along with your health. This would be counter productive to your weight loss goal as losing muscle would make your fat loss goal slower.
Think about it… Losing 10lbs of fat in 4 weeks versus losing 5lbs of fat and 5lbs of muscle in 2 weeks. On which scenario would you end up looking better?
Do you want weight loss or fat loss?
Although both terms might sound similar, they actually generate very different results:
- With weight loss, you will look the same as you do now, but smaller.
- With fat loss, you will look leaner and more toned.
Now that you know the difference between weight loss and fat loss, let’s get back to the point of this article; How to lose fat fast and safely.
I am not going to reinvent the wheel here and tell you some revolutionary method to quickly lose weight. Because it doesn’t exist. The process is always the same and the science behind it doesn’t, and will never change. So instead, I’ll give you my top 10 (+1) tips for speeding up your fat loss journey considerably yet safely. If you follow these tips, you WILL notice a difference in how fast you are losing weight.
You will also see that some of the tips are not directly related to weight loss. And they don’t need to. By simply improving your overall health, some of these tips will naturally and indirectly lead to better diet results. How do I know this? Because I always practice what I preach. I’ve personally tried all of these tips. And I can tell you that ALL of them WILL help you in some way or another, to lose weight.
Top 10 +1 tips for quick and efficient weight loss
1. Drink more water
This is a trick that not only works really well for weight loss, but it will also improve your health. By drinking more water, you will feel more full and less likely to snack or over-eat. Try drinking 1.5 litres of water before a meal or whenever you feel like snacking and you’ll quickly see what I mean.
Contrary to what some people believe, drinking more water daily will also reduce your overall weight (by a bit). This is because, the more you drink, the less water you will hold. As you will be going to the toilet more often and holding less water inside your bladder. Since a typical bladder can hold around 500ml of water, you can expect to weight around 1 pound less by drinking more water every day. However, this effect would not be fat loss, it would simply be weight loss. The fat loss from increasing water intake would come from such filling you up more and helping you eat less.
2. Track your calories
Have you calculated your daily calorie requirements with the tools that mentioned at the beginning of this article? If you did, then the next step that would further speed up your fat loss journey would consist of tracking your calories.
It is so easy to misjudge how many calories something has… We might sometimes assume that one cookie has 200 calories, when in reality, they can have well over 400. As a result, there’s no control to warn you from going over your daily calorie intake… Unless you put one.
By using calorie-tracking tools, you would be in full control of your daily calorie intake. As a result, you would be able to diet a lot more effectively.
3. Walk More
Sometimes, even simple changes can make a big difference. Choosing to walk to the grocery store or to see your friend, rather than taking the car would definitely make for a better and faster weight loss journey. Without mentioning the many other benefits of walking, just walking a bit more every day can really help you lose weight without even thinking about it.
For example, I never do my grocery shopping at the mall that’s 3min away from me. Instead, I walk to the one that’s 20min away. The result? I burn 200 more calories per day, which equals to 1,400 more calories per week. That’s the equivalent of 10 brownies, or around 7 slices of New York-style pizza!
4. Drink more coffee
No, even if you might feel shaky when taking caffeine, you will not burn more calories. However, drinking plain black coffee (without sugar or milk), will help you by making you feel less hungry. This is because coffee has acids (hence its bitter taste) that can help kill off your snacking desires.
Coffee offers many health benefits and may be a good way to help keep your hunger at bay. However, you should always be mindful of your caffeine consumption, as too much could bring some bad news to you. A good solution to this would be to drink decaffeinated coffee, as such still has the same acids (health benefits) that regular coffee has.
5. Don’t ignore your sleep
I’m sure you have experienced it, at least I have… Staying up late, feeling hungry and over-eating rather than sleeping. For weight loss, one of the most simple and direct ways to achieve better results is to simply sleep more. Why? Because the most direct result of doing so come from its ability to help you avoid late night binges.
However, this does not mean that going to sleep earlier will completely stop you from feeling hungry. Depending on how hard you are dieting, you could still wake up in the middle of the night feeling hungry. Nonetheless, going to sleep early will improve your overall health and wellbeing while also helping you avoid any extra snacking.
6. Smart Snacking
Talking about late night binges and snacking, if you are going to do it, do it smartly.
This relates to what I mentioned at the beginning of this article regarding the calorie density of foods. For example, rather than snacking on chips or pop-tarts, you could instead eat a bit of low-calorie ice cream. Personally, frozen yogurt and fruits (specially frozen strawberries) are some good examples of my go-to, late night snacks when dieting.
7. Read The Nutritional Labels
This one relates to what I said earlier about tracking your calories. If you think tracking calories is too much work, quickly checking the nutritional label of the food you are about to consume can be a much more simple approach. You can try to keep a mental count of the calories that you have consumed. Or you could even make a goal that your meals are all below a certain amount of calories each.
Of course, this approach would not be the most effective (compared to full calorie tracking). But reading the nutritional labels of your foods is a great step towards improving your weight loss process.
8. Try To Reduce Sugars
I don’t mean that you should completely cut off all sugar from your diet though. But rather, just like with smart snacking, try to switch your sugar sources with relevant alternatives.
For example, you could switch your daily food products for their low calorie, sugar free version counterparts. In turn, this would help you to more easily lose weight with making any major sacrifices. And if you think that low calorie versions of your favourite foods taste bad, you just haven’t found the right counterpart yet. There’s always a solution.
9. Eat Less Salt
Similar to too much sugar, too much salt can also be bad for you. Regarding quick weight loss, having too much salt in your diet can make your journey feel slower. This is because the higher your salt intake, the more water you will hold and the more bloated you will look.
Reducing your salt intake will not only make you feel better and improve your health. It will also cause you to weight less and look leaner. However, a lack of enough salt can also be bad and even dangerous, so you should keep it under control and just be mindful of it. You probably already know if you are having too much, or too little salt in your diet. So knowing whether you should increase or reduce your intake of it shouldn’t be too difficult.
10. Avoid storing bad food
Throughout the years, I found that one of the best ways to avoid eating junk food is to simply… Well… Not buy it at all.
So the next time that you are at the shopping aisle. If you see a pizza or cake, try to look forward and just keep walking through. So when you are at home and feel like snacking on something, you will be more likely not to. Or if you do, at least it will be something more healthy and probably a lot less caloric.
Honestly, this trick has really worked wonders for me in the past, and I bet that it will for you too.
11. BONUS TIP – Get Busy!
This one is something that I have always noticed when looking back at my past diets. It has always been much easier for me to eat less when I was more busy with my life.
And it makes sense… If you are too busy to think about food, you will most likely start to see your meals as just a need, rather than a pleasure. Don’t get me wrong, I personally enjoy the pleasures of eating. But when dieting, I rather see my meals as just something that I have to do. If they taste good (and they do), then that’s just a bonus that will make my diet even easier.
So give it a go and try to get more busy with your life. Get into a new hobby, learn something new, meet new people… Anything that does not involve staying stationary with food around you will work! Doing these things will not only help you with your weight loss goals but also with your life in general.
The Overall Message
Losing weight, and losing it quickly, safely and effectively can be challenging for anyone. That being said, I hope that my tips can help you make your journey easier and faster… They have certainly done so for me.
However, the tips that I discussed are not meant to be a definite guide or solution to all of your diet problems. Because neither my, nor any other tips can offer such. If you are looking for a specific guide that will target all your specific problems. You would be much better off looking into custom diet and fitness plans that are designed just for you and your body.
Now, I have just discussed and provided you with my best tips and tricks for achieving faster and better weight loss results. But there’s more that you should know… I will now talk about common weight loss mistakes, how to identify them and how to fix them.
Identifying common diet problems, and fixing them
From my own personal experience, the majority of people (including myself) often snack on high calorie foods, rather than highly nutritious ones. For example, most people often snack on cookies or candy rather than vegetables. That’s why switching from high calorie (sugar) drinks is actually a really good initial approach to weight loss. The reason for this is that drinks don’t fill you up yet the ones with sugar are very caloric. Switching from drinking high calorie drinks to diet, 0 calorie versions of them can make for significant weight loss improvements. Or even better, you could simply switch to just water (or flavoured water, which is what I do).
You could also switch from other high calorie yet not filling foods such as brownies and cookies to less caloric and more filling foods. And by this I don’t mean that you should replace eating cookies with salad just like that. But you could switch from eating cookies to for example, eating low calorie ice cream.
Other common diet & weight loss misconceptions
As noted on the introduction to this article, there’s just a plethora of very common misconceptions about dieting. It really is mind-blowing to see so many wrong suggestions and people fall victim to such. In fact, the topic is so broad that I will discuss it in a lot more depth in the future. However, the following are some of the most common diet and weight loss myths:
– Eating Fats Makes You Fat
Your body does not automatically store fat from foods as body fat. Your body will only product and store fat when you eat more than what you have burned calorie wise. This myth originates from plain misconception and misinformation. This is because foods that are high in fat are usually more caloric than foods that are high on protein or carbs. For example, both 200g of chicken breast and 30g of peanut butter have around 200 calories. The difference is that 30g of peanut butter is simply a lot more calorie dense than 200g of chicken. And this is not just me using one example, it is science. Protein and carbohydrates provide 4 calories per gram while fat provides 9.
– Obesity is Just About Changing Your Eating Habits
This is not only completely wrong but also quite disrespectful to many people. Obesity is actually a medical disorder and it can be cause by thousands of different medical reasons. If you didn’t press on the link, some of these reasons include conditions such as Prader-Will Syndrome, thyroid problems and Diabetes. You could even experience obesity as a side effect of certain medications and past habits, including recently quitting smoking.
However, all of this does not mean that changing your eating habits to more healthy ones is bad. Because it is something that will definitely help you in a very significant and good way. Losing weight is still possible. Even though it will be harder, it doesn’t mean that it’s not possible, or that you should give up. You shouldn’t.
– Switching Meals for Fruits and Salads
This is an extremely common misconception that I have personally witness a lot of people fall for. Replacing your typical meals for a salad and fruits will not automatically result in weight loss. In fact, it may actually cause more harm than good. For example, I’ve seen a lot of people eating salads McDonald’s salads and thinking that such are low in calories or good for weight loss. However, depending on the salad, some McDonald’s salads have even more calories than a Big Mac. And even if some salads are low in calories, this does not necessarily mean that basing your diet solely around them is a good idea. This is because you need nutritional variety in your diet as such is crucial. Not so much for weight loss but for health, which I believe you care about.
Similar to salads, a lot of people think that replacing meals with fruits is also a shortcut to weight loss. However, some fruits can be extremely high in calories. People that do not know this will often wonder why they are not losing weight through their “miracle” fruit-only diets…
Focus on what’s real and proven
I’ll not keep talking about common weight loss myths, I think you get my point…
Whether you heard or believed in some of these myths before coming here… There is only one thing that you should take from this and that is:
For your body and health’s sake, you should focus on what’s real and what has been proven. Do not believe or experiment things that lack credibility unless you don’t mind failing a diet or even putting your health in danger. Our bodies are unique and complex. What works for some people may not necessarily work for others. As such, you can either be careful or experiment, the choice is yours.