How to Lose Weight Quickly
Lose weight quickly by reducing your calories using the time tested method of intermittent fasting. It’s safe, fast and free!
When it comes to losing weight swiftly, there are tons of ways to do so. From supplements and diets to the meal replacement, there are endless techniques that tell how to lose weight quickly.
However, most of these are not endorsed by science. In addition, they are not suitable for everyone as some people might develop chronic diseases after trying them. Not only this, these plans also don’t have the potential to burn the calories fast. They work slowly, and it might take a couple of months before you start noticing the significant progress.
Having said that, there are some extremely prolific strategies that are not only backed by science but also have the ability to lose your weight quickly. These include:
- Intermittent Fasting
- Tracking Calorie Intake
- Reducing number of carbohydrates in diet
All the aforementioned techniques are highly advantageous when it comes to losing weight. However, several studies have suggested that intermittent fasting should be the best bet for people wanting to lose weight as quickly as possible. Since it is the most effective way, so the theme our today’s article will also be based on intermittent fasting.
Intermittent fasting (IF) is a specific pattern of eating in which you go for regular short-term fasts and consume meals within a limited period of time in 24 hours. In IF, you do not go near meals during a specific time window and then eat when that time ends. As per numerous scientific experiments, short-term intermittent fasting, which is equivalent to 24 weeks of traditional dieting, can significantly lose weight for overweight people. Check out these results of intermittent fasting
Though there are several ways to do IF, here are the most common plans of IF for the people who want to know how to lose weight quickly:
Alternate day fasting (ADF):
In this strategy, you fast every other day and eat usually on the non-fasting days. However, there is also a modified version of this plan which states that on fasting days, you should eat 25 to 30 percent of the body’s total energy need.
This plan allows you to fast on two non-consecutive days out of every 7 days. When you are fasting, you can eat a maximum of 500 to 600 calories.
You eat only during an 8-hour window and fast for the next 16 hours. Most people eat from noon to 8 p.m. as this time is generally spent working in the office. This method is said to be the most effective one as it is not only easier to sustain but also burns the calories quickly.
How Intermittent Fasting Loses Weight Quickly?
The primary reason why intermittent fasting helps you lose weight is that it restricts your calorie intake, in a shorter period of time. All the methods of intermittent fasting involve skipping meals during certain periods. If you do not compensate by eating more during the eating period, you will certainly take in fewer calories thus contributing to the overall weight loss.
A 2014 review study indicated that IF can decrease the body weight by 3 to 8 percent in 3-24 weeks. That same study also concluded that participants had lost about 0.55 pound per week with IF and 1.65 pounds per week with alternate day fasting. Similarly, they also saw a substantial decrease of 4-7% in their waist circumference in the same time period. All these results prove that the effects of IF are impressive and it has the ability to burn your fat swiftly.
How You Can Do Intermittent Fasting?
Now that you have realized that IF will have impressive effects on your weight, you must be wondering how you can do it? How you can prepare yourself for staying hungry for longer periods of time? If you are a beginner and want to learn how to lose weight quickly through fasting, here are some tips that can make your journey a successful one.
- Identification of Personal Goals
Generally, people who want to start IF have some goals in their mind. Some might want to lose weight, whereas other may wish to improve their metabolic health. So, it is crucial to have a goal before trying IF because if you are fasting just for the sake of fasting, you will end up nowhere.
- Choosing the Best Method
Depending upon your goals, it is also pivotal to choose the IF method which conveniently guides you on how to lose weight quickly. In addition, you should always go for the strategy with which you can stick for a longer period. If you have chosen a method, try to stick to it for at least a month as changing the methods randomly will have negative consequences on your overall health.
- Monitor the Calorie Intake
Though you don’t have to restrict yourself to a particular diet while fasting, it does not mean that the calorie intake should be ignored. In order to lose weight, you must be calorie deficient, meaning that you must consume more calories than you expend. There are various mobile apps through which you can conveniently monitor the calorie intake.
- Create a Coherent Meal Plan
Losing weight would be far easier if you figure out the entire meal plan in advance. Now, the plan doesn’t need to highly restrictive. Just take care to control the intake of calories, nutrients and adjust them accordingly. Similarly, it is also imperative to follow a high-fiber and vegetable rich diet.
Things You Should be Mindful of during Eating
Most people often tend to eat something in the car, at their working desks, or while watching TV. As a result, they usually forget what and how much they are eating. Here are some ways that you can adopt to stay vigilant while eating:
- Try to sit at the table during eating
- Avoid distractions
- Never eat too fast
- Go for nutrient-rich foods
Following the tips mentioned above will not only reduce your weight but you will also start feeling energetic. Just pay heed to the calorie intake while fasting and you are ready to lose your weight in a couple of weeks.