Want to know how to lose weight fast? While there are countless fad diets out there, there’s also some simple science that you can leverage to get in the best shape of your life, and it may be easier than you think.
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Defining “Fast”
While countless fad diets claim they can help you lose 5 to 10 pounds in days or weeks, this article will focus on how to lose weight fast while keeping health and balance in mind.
When we think about weight loss, it’s important to understand that 1 pound of body fat equals around 3,500 calories (source). Therefore, if a fad diet claims you can lose 10 pounds in 10 days, keep in mind that you would need to reduce your calories by 3,500 a day which isn’t healthy and, for most people, simply isn’t possible.
How to Lose Weight Fast
Here are 12 tips on how to lose weight fast that are both based on science and pretty simple to follow.
Focus on developing healthy habits
Habits are the foundation of many of our actions. According to researchers at Duke University, habits account for about 45 percent of our behaviors. Habits are basically the automatic actions we take. For example, you probably don’t consciously think about brushing your teeth; it’s something that you do automatically because that action has been reinforced daily for years.
You probably have a lot of habits surrounding food. For example, you may habitually eat at certain times of the day. If you’re like me, you may habitually look for the tastiest thing on the menu when you eat out instead of the healthiest choice. Or, you may habitually finish your plate even if you’re full because you were taught that an empty plate is a happy plate.
So, how can you change your habits around eating? In this article, James Clear shares some evidence-based options for changing your habits around eating. Some examples include using smaller plates and taller glasses and displaying healthy foods in prominent places (for example, putting apples or other healthy options in plain sight). Another option is to hide unhealthy foods like candy (or make them inaccessible by not bringing them into your home in the first place).
Increase your protein intake
Did you know eating protein can make you feel fuller longer? Why? Because protein reduces the level of your hunger hormone ghrelin (source). There are also fewer calories per gram of protein compared to fat. For example, protein provides 4 calories per gram, whereas fat provides 9 calories per gram (source). There is also research that suggests that higher-protein diets and meal-specific protein quantities of 25-30 grams of protein per meal improve appetite and body weight management.
I worked with a nutritionist to determine my macros and devise a meal plan. When I started tracking my protein intake, I realized I was drastically under-eating protein. Once I increased my protein intake, I felt fuller longer and had fewer cravings throughout the day. My muscle mass also started increasing while my fat percentages started going down.
Remember that the exact amount of protein you need depends on many factors, including your activity level, age, current muscle mass, and overall health. Some experts suggest that if you want to lose weight, aim for a daily protein intake between .73 and 1 gram of protein per pound of body weight. Athletes and heavy exercisers should consume 1-1.5 grams of protein per pound to lose weight. However, for a specific recommendation, contact a nutritionist who can give you a customized plan based on your activity level and overall health.
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Track your calories
Earlier, we discussed the power of habits. One thing I’ve observed in myself is the constant habit of underestimating the number of calories I consume each day. For example, my meals may generally be healthy and give me the calories needed for healthy weight loss. However, it’s easy for me to forget about the random pieces of candy I eat throughout the day or the bites of my children’s food I take when they are done with their plates.
One way to overcome this habit of underestimating the number of calories we consume is to actively track them daily. This is also helpful for ensuring you are consuming your goal amount of protein daily.
An easy way to track your calories is to download a free app like My Fitness Pal. You can determine your goal calorie and protein intake and then use the app to help hold you accountable daily. If you track carefully and reflect on the data you collect, you’ll learn where you often make mistakes, and you can use that data to change your habits and make adjustments.
Pro tip: buy a food scale and weigh your food to track it accurately. It will also help you learn what portion sizes actually look like.
Pssst…. Want to get better at creating good habits? Check out the optimizer quiz and get free resources based on your personality type.
Cut out processed foods
Regarding weight loss, what you eat is more important than how often you exercise. While both are helpful for weight loss and overall health, the foods you consume are more important than your activity level. As mentioned before, protein provides 4 calories per gram, whereas fat provides 9 calories per gram (source). Often, processed foods are high in fat and sugar, meaning you get more calories and fewer nutrients than your body actually needs. Research also shows that ultra-processed foods may lead to overeating and facilitate the development of obesity (source).
Eat more fruits and vegetables
So, if you cut processed foods (like packaged baked goods, snacks, fizzy drinks, sugary cereals, ready meals containing food additives, dehydrated vegetable soups, and so on), what should you eat instead? The simple answer: fruits and vegetables.
Many people think of weight loss as deprivation. However, if you focus on eating whole foods, you may feel full throughout the day while simultaneously reducing your calorie intake. This is because fruits and vegetables are nutrient-dense and have numerous health benefits. Additionally, they are full of water and fiber, which are calorie-free but take up space in your stomach, making you feel fuller longer.
Start small
Often we set huge goals, and while those can motivate some, they can also become overwhelming. When our big goals feel out of reach, they are easier for us to give up on because they feel impossible. So, it’s important to start with small goals. For example, while you may set a big long-term goal to lose 50 pounds, you’ll want to think of small goals you can accomplish daily to maintain your motivation. For example, to lose 50 pounds, some good small goals could include doing any of the following for one day or even one meal: “ordering something healthy,” “counting calories,” or “eating protein at the beginning of each meal.”
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Be consistent
Once you’ve survived one meal or one day of a small healthy habit, see if you can do it again. For example, you can start by counting calories for lunch today. Then, you can do it again tomorrow and the day after that. Once you’ve gotten the hang of it, you can stretch yourself and count calories for all of your meals. Being consistent over time will make your actions a habit, and you won’t have to think about them anymore. Once they’re a habit, you can add another layer of the weight loss formula to help you get closer to your goal.
Reduce your alcohol intake
I love a piña colada or a margarita, but I’ve learned that these are full of sugar and empty calories, making losing weight more difficult. For example, a 6 oz margarita has 252 calories, the equivalent of running hard for 30 minutes straight. On top of this, when we drink alcohol, our inhibitions are lowered, so it’s easier to overeat or make less-than-ideal meal choices (like deciding on the supreme nachos with extra sour cream instead of the grilled chicken and vegetables).
Drink more water
Our bodies are made up of 60% water, so it’s important to keep ourselves hydrated. Research suggests that drinking adequate amounts of water can help suppress your appetite and boost your metabolism. It also has many other health benefits, such as helping you fight stress and fatigue, brightening and hydrating your skin, regulating your blood pressure, helping you avoid constipation and bloating, and so much more. So if you are next to some water, go ahead and take a sip; if not, go get some water.
Get moving
When most people think of losing weight, they think about joining a gym and doing hours of cardio. While that’s great, the most important thing for people who want to lose weight is simply moving more. One great way to do this is to incorporate more walking into your everyday routine and make it a habit. For example, you can take a walk in the morning when you wake up or after a meal. You can also incorporate walking into your work day by doing walking meetings or taking phone calls while walking.
Another way to incorporate more movement into your life is to think about things you enjoy that are physical and do those. For example, if you like to dance or have always wanted to learn, you can sign up for a dance class or even try to learn a new dance on YouTube. If you like to watch baseball, consider inviting a few friends to hit balls around at the park.
The CDC recommends a minimum of 150 minutes of moderate-intensity aerobic activity each week, equivalent to about two 10-minute walks 7 days a week.
Do muscle-strengthening activities
The CDC also recommends two or more days of muscle-strengthing activities, including lifting weights, yoga, working with resistance bands, or even body-weight workouts like pushups and squats.
Bigger muscles burn more calories than fat, and according to the Mayo Clinic, having more muscle can also reduce your risk of injury, help improve your balance and protect your joints.
Get more sleep
Sleep is vital to our overall functioning. However, according to the Sleep Foundation, over the past few decades, the number of time people spend sleeping has been steadily decreasing. Research has shown that reduced hours of sleep can lead to weight gain because people simply have more hours to consume calories. In addition, lack of sleep can put the neurotransmitters that impact our appetite and our metabolism out of whack, making us feel more tired throughout the day and less motivated to exercise (source).
Want to improve your sleep quality? Here are some simple and effective options to try:
- Try to keep a regular sleep schedule every day.
- Sleep in a dark room. Purchase black-out curtains or an eye mask if necessary.
- Sleep in a cool environment between 60 to 70 degrees Fahrenheit (source).
- Avoid eating right before bed.
- Avoid screen time before bed, as there is a significant negative correlation between screen time and sleep duration (source).
- Work to reduce your stress, as high stress can negatively impact your ability to sleep well.
How to Lose Weight Fast: The Bottom Line
To recap, if you want to lose weight fast, try the following:
- Focus on developing healthy habits: Hide the candy, put healthy options in arm’s reach, and use smaller plates.
- Increase your protein intake: The rule of thumb is to eat between .73 and 1 gram of protein per pound of body weight daily.
- Track your calories: Download a free app and hold yourself accountable.
- Cut out processed foods: They aren’t doing you any favors. Your waistline will thank you for it.
- Eat more fruits and vegetables: If you’re vegetable-a-phobic, start with fruit smoothies and throw some spinach in there. You won’t even taste it.
- Start small: “A journey of a thousand miles begins with a single step.” So start with baby steps and gradually increase the difficulty and complexity of your actions.
- Be consistent: Eating healthy one day won’t do much, but eating healthy most days can be life-changing.
- Reduce your alcohol intake: They’re empty calories; you don’t need them. Your wallet will thank you too.
- Drink more water. You’re not hungry; you’re dehydrated. Start with water.
- Get moving: Start with a couple of 10-minute walks a day.
- Do muscle-strengthening activities: Lift weights, do some push-ups, or start with yoga, do whatever you can to build those muscles.
- Get more sleep: Put your phone down, and go to bed 30 minutes earlier tonight.
