Most of us want to know how to lose weight quickly, lose body fat and get in shape. It could be for an event, a holiday, a wedding or anything else. But what is the fastest and most effective way to do this?
It is possible to lose weight in a short period of time, but is that what you want?
It’s important to understand that weight loss should not be an immediate process. If you opt for a crash diet to shed a few pounds quickly by eliminating all carbohydrates during the holidays, consider the consequences of consuming carbs while you’re on vacation. Initially, you'll be depriving yourself of carbohydrates, leading to daily discomfort. Furthermore, if you continue to limit your carb intake, there’s a chance you might regain some of the weight you lost, much of which is typically due to water retention. The primary focus of any dieting approach should be to preserve as much muscle mass as possible while decreasing body fat. Engaging in continual dieting to achieve weight loss tends to result in the loss of not just fat, but also muscle mass and water weight.
That may sound like a good thing, but maintaining muscle tissue improves your appearance and gives you a slimmer, more toned look. Furthermore, losing muscle mass reduces your ability to burn more calories, making future weight loss even more difficult.
So how do you lose weight fast?
1. Create a calorie deficit
The first step to losing weight fast is to create a calorie deficit. The deficit shouldn't be too big. I've come across diets where people eat 1200 calories a day (that's crazy). You should aim for a deficit of around 15% (a moderate deficit) to 30% (a large deficit). The bigger the deficit, the more cravings you may have to fight. Therefore, it makes sense to start with a small amount. This will help you stay on track in the long run and avoid going completely off track.
2. Eat a high-protein diet
According to studies investigating the effects of a high-protein diet, there is evidence that a high-protein diet increases thermogenesis and satiety compared to a low-protein diet. The research also suggests that a high-protein diet leads to lower energy intake. This means that when you eat a high-protein meal, your body uses more energy to digest protein than when you ingest carbohydrates or fats.
3. Workouts – Resistance Training and Cardio
Most people start losing weight by running long distances almost every day. Running is a great way to lose weight, but if you want to improve your body composition and look leaner, you need to do strength training. Another study showed that resistance training improves muscle mass more than cardio alone. This means that if you want to lose a few pounds of fat, you should definitely reach for the dumbbells.
To sum up, how can you lose weight fast? They don't focus on long-term goals or long-term results. Short-term quick fixes can help you lose weight in the short term, but disaster strikes when you start gaining weight again after your 50th crash diet attempt. Work slow and steady and learn new habits that will help you achieve positive results for a lifetime.
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