How to lose weight fast

How to lose weight and lose it fast. We have put together some simple methods to help you on your weight loss journey. Follow these simple tips to lose weight quick and easy.

Create a plan

The first thing anyone should do if they want to lose weight fast is to create a plan. You will probably find that you are spending hours scrolling through Instagram or watching Netflix.

What time do you wake up? What time do you go to work or school? What time do you eat? Map out your day so you can fully understand where your time is spent.

Once you have an understanding of your day you can break it down into sections.

• When can you prepare meals in advance?
• When can you exercise?

Diet and exercise are the two most important factors for how to lose weight fast. This is where we will focus most our energy.

Exercise

For people that don’t exercise you should aim to be active for a minimum of one hour a day. This doesn’t have to be a 1 hour weight session, it could be a walk around the park. Don’t overcomplicate it if you are only just starting your weight loss journey.

For those that already work out and want to up the intensity I recommend HIIT workouts. These don’t need to be as long as an hour to get great results.

HIIT stands for high intensity interval training. Which means very intense exercise for a period of time followed by light exercise to recover then back to intense. Usually lasting between 30 minutes to an hour.

HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism

This isn’t for everyone and it’s not the only method to loose weight fast. Don’t worry! There’s more methods below.

Sport/hobbies

It doesn’t feel like work if you are doing something you love

This is very powerful for people with low motivation.

If you already have a physical sport or hobby do more of it! It’s probably one of the best ways to lose weight fast.

Swimming, cycling, hiking, boxing, football. The activities are endless. Some people can get on a treadmill and run for hours from great will power. Many people do not share the same mindset. Doing a hobby or sport is a fun way to lose weight fast doing something you enjoy.

Top exercises to loose weight fast

Below are some common exercises listed in order of the calories burnt per minute. One thing to consider is whenever muscle is being built you can have a “afterburn” effect which means that even while in recovery you are burning calories to build muscle.

Diet

The word nobody wants to read when searching how to lose weight fast. Unfortunately for a lot of people things need to change. That doesn’t mean you have to live strictly but obviously if you eat cleaner you will loose weight faster. These simple easy things will help you loose the fat much quicker.

• Swap fizzy drinks to water/sugar free squash/(dilute)
• Replace snacks with fruit/nuts
• Adopt an intermitted fasting schedule (eat only between 12-8PM
• 2 meals a day Lunch & evening meal with limited snacks

If you are looking for one of the fastest ways to lose weight through diet you should consider the “keto” diet. This diet is high fat, medium proteins and low carb, What this does it reconfigures your body to use fat stores as a source of fuel which encourages weight loss. Tyson Fury used this diet on his return to boxing dropping three stone (approximately 40 lbs) in a matter of weeks.

Tips for when you are hungry

When changing your diet and reducing calorie intake you are almost guaranteed to be hungry ay times. Here are some tips on how to deal with those feelings.

• Drink a glass of water (you may actually be thirsty)
• Get busy (boredom hunger is a thing!)

If you have tried these two tips and you still can’t think past being hungry try a light snack like nuts or pork rinds

Alternative ways to lose weight fast

VR gaming

There is many VR games such as The Thrill of the Fight which I have utilized myself to help with weight loss. These games are very immersive and some are very physically challenging. The benefit to these are –

• No travel time to exercise
• No fear of being self conscious at home
• Setup takes seconds so you can exercise at any time
• Various difficulty settings to change as you develop your fitness levels.

The Oculus Quest 2 is available to purchase and requires no PC or wires to get setup and is relatively cheap at only £299

Under desk cycling

With the under desk cycler you are able to lose weight while your working (most the time you wont even notice.)

I have personally burned over a 1000 calories a day at times with this amazing piece of kit.

Sauna

So many fighters use the sauna to cut weight fast if you are lucky enough to have access to one you can get a quick boost to weight loss by utilizing it. You will also benefit from the heat shock proteins which actually aide with recovery from injury or soreness.

Sleep

One thing many people don’t consider when trying to lose weight fast is sleep. When your tired you look for sugary (junk) food to combat this. Cut out the middleman by setting a bedtime and a wake up time. You should be aiming between 6-9 hours.  

Without a good sleep schedule you are setting yourself up to fail. Injuries, fatigue and desire all take an impact. You are not your best self and are more likely to pick up the chocolate when sleep deprived.

Quick overview and tips

So that concludes our how to lose weight fast post. Thanks for reading below is a list of things for ease of access.

• Plan – Figure out when you can exercise, prep & sleep.
• Cut out the fizzy drinks and adopt and intermitted fasting approach (add Keto diet if looking for rapid results)
• Drink more water – This will make you feel less hungry and keep you hydrated
• Exercise a minimum of 1 hour a day – Try and squeeze a HIIT workout in a few times a week.
• Try and make exercise fun by playing a sport or a game
• You can exercise at work by doing under the desk cycling or other methods
• VR gaming is a really fun way to lose weight fast
• Sleep! – Get between 6-9 hours a day to reduce cravings
• Black coffee is your friend – a quick boost of energy at next to no calories

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