If you want to lose weight quickly and safely, you are in the right place.
This article contains our top 10 proven tips that are based on scientific research and experience to help you reach your weight loss goals quickly and efficiently.
Because we wanted to help you as much as possible, Kristin and I included a total of 101 tips!
So that it’s not overwhelming, we’ve organized this article so you can absorb it quickly, take the tips that work best for you, and use it as a reference. Keep in mind that implementing just one tip from this list can be life-changing.
So let’s begin.
How weight loss works
Before we get into all the tips, it’s important that you understand the basics of how weight loss works.
You may have heard that you need to cut carbs or exercise every day to lose weight, but the truth is that losing weight comes down to calories – how many you eat and how many you burn. This is known as the calorie balance equation.
Since 1 pound of fat contains 3,500 calories1, you need to eat 3,500 fewer calories than you burn to lose 1 pound of fat.2
Consider Mike, who weighs 200 pounds and wants to lose weight quickly. If Mike burns 2,500 calories each day and eats 2,000 calories per day, he creates a 500 daily calorie deficit (2,500 calories burned – 2,000 calories eaten). After 7 days, he will be in a deficit of 3,500 calories, which means he will burn 1 pound of fat. So he burned 1 pound of fat in a week. Quite good.
You might be thinking – “I just need to eat as few calories as possible and burn as many as possible, right?” Kind of.
If you eat too few calories, you may lose muscle and your metabolism may decrease.3 You will also have less energy to exercise. In other words, your body will fight you to conserve energy, burn fewer calories, and make you feel extremely hungry so you eat more.4 In addition, the quality of calories you eat and your lifestyle affect this calorie balance equation by you are more or less hungry and increase or decrease the number of calories burned.
If you want to lose weight and lose it fast, you need to create a large enough caloric deficit that is sustainable, that allows you to lose only fat (not muscle), keeps your metabolism humming and your energy levels high enough to burn fat. fast.
So how much food and what types of food should you be eating? How much exercise and what type should you do? The following tips will answer these questions and help you determine the best strategy for losing weight quickly and safely.
Top 10 tips to lose weight fast
Get 7-9 hours of quality sleep a night5 – Sleep may be the most important habit of all to help you lose weight fast. The better you sleep, the easier it is to control your hunger and the more energy you have for exercise. Lack of sleep can cause increased hunger,6 muscle loss and weight gain.7 In the lifestyle section below, we have lots of tips to help you improve the quality of your sleep.
Track your food intake in a journal or app for 3 days – Tracking your eating habits with a food journal or calorie tracking app for even a few days will be an eye-opening experience that will improve your body . awareness and help you change your habits.8 You will learn how many calories you eat per day and also the calories in the foods you normally eat. If you understand your current habits, changing them will be much more manageable and help you maintain your weight in the long term.
Calculate your target daily calorie intake – Once you understand your eating habits, you can calculate your target calorie intake to ensure you create a calorie deficit. Remember, if you don’t eat fewer calories than you burn, you won’t lose weight. Our recommendation is to multiply your body weight by 10. If you are a man with more than 25% body fat or a woman with more than 30% body fat, subtract 200 calories from your calorie goal. For more information, you can check out How Many Calories Should I Eat to Lose Weight? and also How to calculate calories burned.
Replace processed foods with whole foods – Obesity has many causes, but the main cause is probably the increase in processed foods. Processed foods like cereal, cakes, donuts, and chips, to name a few, provide significant calories without filling you up. Even worse, your hunger may increase shortly after eating these foods, causing a vicious cycle of weight gain. Eating foods in their natural state or as close to their natural state as possible, such as apples, fish, lettuce, sweet potatoes, eggs, etc., will help fill you up and stabilize your energy levels so you can maintain a large calorie deficit.10
Eat protein with every meal – While nutritionists may argue about whether low-carb diets are best, one thing is for sure – a high-protein diet will help you lose weight faster. 11 Foods and High-Carb Foods protein fills you up without providing too many calories. While 1 gram of fat has 9 calories, 1 gram of protein and carbohydrates only has 4. That’s not to say that dietary fat is bad, it’s just that protein, especially lean protein sources, will help you satisfy your hunger more.12 Find out how much protein do you need to build muscle.
Drink 8-12 cups of water a day – Drinking lots of water is strongly associated with improved weight loss. Staying hydrated can help make you feel fuller, especially if you drink a cup of water before each meal.13
Follow a Nutrition Plan – You know your target calorie intake and have learned about your current eating habits, now it’s time to create or find a nutrition plan to stick to. You can use the tips in this article to help you create your own plan, or you can follow one from an experienced nutritionist, like our BuiltLean Nutrition plan. Either way, you know the goal—eat foods that fill you up without providing too many calories, so you reach your target calorie intake each day.
Stick to an exercise plan – Over 200 years ago, Benjamin Franklin advised, “If you fail to plan, you plan to fail”. It’s clear that if you have a great exercise plan to follow, your chances of losing weight are greatly increased.15 You can create your own exercise plan using the tips in this article, or you can follow a plan from an experienced fitness trainer or coach. eg our BuiltLean training plan.
Do a full body workout 3 times a week – A full body workout every workout will help increase your metabolism and burn calories while preventing muscle loss. Focus on multi-joint exercises that target large muscle groups, such as squats, lunges, push-ups, and pull-ups, to maximize calorie burn.
Be patient – You may have come across this article because you’re looking to lose belly fat fast, but the truth is that losing weight – especially just fat – doesn’t happen overnight. While you can lose 10 pounds in one