How to lose weight fast?
5 min read
Losing weight isn’t an easy task, that’s for sure. However, everything is possible with enough effort and dedication. Some methods work better than others, and we’re here to explain the best strategies that will help you lose weight fast.
Diet and calorie deficit
To effectively lose weight, it's crucial to take a comprehensive approach that includes diet and exercise. A balanced diet consists of plenty of fruits, vegetables, lean proteins, and whole grains, while limiting processed foods and sugars. Being mindful of portion sizes and eating habits can also be impactful, helping to cut down on calorie intake while keeping essential nutrients.
Weight loss occurs when the body burns more calories than it consumes. This deficit prompts the body to use stored energy, mainly fat, helping you lose weight faster. To achieve a calorie deficit, you can either decrease calorie intake by consuming fewer or lower-calorie foods, or increase physical activity to burn more calories. It's often recommended aiming for a modest and controlled calorie deficit, coupled with regular exercise, as it can be sustained over time and will lead to equal weight loss, including losing face fat (facial slimming).
How to lose belly fat
Exercise is crucial if you want to get rid of stomach fat. Try mixing strength exercises that build muscle and strengthen core with cardio activities that burn calories, like swimming, cycling, running, or walking. Remember to stay consistent: even moderate amounts of exercise can add up overtime and eventually help you lose belly fat.
3 best exercises to have a flat stomach
Crunches and leg raises are perfect for building abdominal muscles but let’s not forget about the plank - the true king of core-strengthening exercises. Hold your body in a straight line for a certain amount of time and work your entire core - the back, the pelvis, and the abdomen.
Walking, running, and swimming increase heart rate, burn calories, improve overall health, and help to reduce belly fat and reduce face fat, when combined with a balanced diet and other exercises.
HIIT is a workout method that features brief bursts of intense exercise mixed with periods of low-intensity recovery. HIIT is known for its fat-burning capabilities, particularly in targeting abdominal fat. This is because it boosts the metabolic rate for several hours post-exercise, thus promoting increased fat burning and helping you lose weight fast.
How to start working out
Starting a workout routine can feel intimidating, but it doesn't have to be. Here are some steps to help you start working out:
Decide what you’re doing it for. Whether it’s fast weight loss, belly fat reduction, face slimming, or increasing endurance - clear goals help you stay motivated;
If you’re starting to work out or getting back after a break, ease into your routine to avoid injury. Begin with easier workouts and gradually increase the difficulty with time;
Running, swimming, walking, jumping – pick something you like and you’ll actually enjoy your workout;
Schedule workouts into your weekly routine so you don’t skip them. Consistency is key to seeing progress
Always start your workouts with a warm-up to prepare your body for exercise and end with a cool down to help your body recover
Pay attention to how your body feels during and after exercise. If something doesn't feel right, don’t push yourself, especially when you just start working out;
Stay hydrated throughout the day and eat nutritious foods to support your workouts;
Allow your body time to recover between workouts. Aim for 7-9 hours of quality sleep each night to support your overall health and fitness goals.