Losing Weight Quickly And Safely
Obesity is a common problem nowadays. The popularity of junk food has caused millions of people around the world to gain unwanted pounds. And once you are bulked up, losing weight quickly and safely can be awfully difficult, particularly for first timers. However, if you’ve been there before, you will know that there are several methods to lose weight fast, including intermittent fasting.
Intermittent fasting is a smart eating plan that is widely recommended by experts to lose weight. In this plan, you fast and eat meals at specific times in addition to performing physical activity to burn calories. Below we’ll discuss how you can use this plan to lose weight quickly and safely.
How to lose weight fast with intermittent fasting?
Losing weight with intermittent fasting is simple: you create an eating and fasting plan where your calorie loss is higher than your calorie consumption. Here’s how to do it successfully:
Prepare Yourself Mentally
While losing weight fast is your priority, remember that every weight loss plan requires time and effort. Even the quickest weight management techniques need at least a couple months to help you get back in shape. Therefore, you need to mentally prepare yourself for a long-term commitment, even if your goal is to lose weight quickly.
Remember that you are going to make a lot of changes to your eating, sleeping, and workout routine. Therefore, being mentally prepared is necessary for your IF plan to work. Talk to a therapist if necessary to remove obstacles to your readiness.
Keep Your Motivation Alive
Staying motivated is one of the key factors required for sticking to the plan. If you find yourself lacking motivation, start remembering things that are important to you, such as your health, family, friends, fitness goals, etc. You can also make a list of what’s dear to you to keep your focus and motivation alive during the moments of temptation.
Keep Your Goals Realistic
Keeping your goals realistic is important to reach your desired fitness successfully. If your goal is to lose 5-10 pounds a week, then there’s 99% chance of failure. However, losing 1-2 pounds a week is not only possible but also simple to achieve. The more realistic your weight loss goals are, the easier it is to achieve them.
While intermittent fasting itself is a great approach to burn calories, joining it with exercise speeds up the process of weight loss. Doing physical activities can burn off calories that survive through the fasting window. Besides, physical workout offers numerous other health benefits such as:
- Improved mood
- Improved muscle and joint strength
- Reduced blood pressure
- Reinforced cardiovascular system
Change Your Lifestyle
Lastly, you must think of your new habits as a way of life to successfully manage weight for long term. Remember that you are not doing all this hard work to look fit for a few months. You are doing this to look fit permanently. And permanent fitness requires permanent effort. So leave your old lifestyle in the past, and stick to the new one perpetually to gain long term benefits.
What are the best foods for losing weight quickly and safely?
Burning calories is the most important part of a weight loss plan. As mentioned earlier, if your daily calorie loss is more than your calorie consumption, then weight loss is certain. However, the speed of your weight loss depends on the gap between your calorie loss and consumption. The bigger the gap, the faster the weight loss.
For example, if you consume 1,200 calories a day and burn 1000 calories/day, then your weight loss speed will be slower than someone who consumes 1,200 calories a day and burns 800/day.
To keep your calorie intake under control, try avoiding foods that are rich in starches, sugar, and fats such as whole grains, dairy products, etc. Instead, go with:
- Fruits and vegetables
- Soy products, etc.
Also, drink a lot of water to stay hydrated during your fasting and workout sessions. Taking protein rich food is also a good idea to preserve your muscle and increase fat loss.
Here are some important food tips for your weight loss plan to work:
- Eat more vegetables
- Drink a lot of water
- Stay away from trigger foods
- Avoid snacking when busy
- Only eat at meal times
- Drink water, coffee, or tea during the fasting window to feel full
What are the best exercises to lose weight quickly?
Exercise, when combined with intermittent fasting can do wonders to make your weight loss plan a success. While IF alone is effective for gradual weight loss, joining it with an hour of moderate exercise can cut your weight rapidly.
Cardio is an acclaimed exercise for rapid weight loss. It poses no health risk and brings about quick fat burns. If cardio alone doesn’t yield desired effects, uniting it with strength training can speed up the weight loss process. Doing an hour’s session of cardio and strength training 4-5 times a week can burn most of your fat and constructs your desired shape.
While experts usually suggest moderate to deep workout, the true intensity of your workout depends on your fitness. If you haven’t hit the gym for a long period, then take a slow start and do light exercises. Wait for your form to improve and gradually increase the workout intensity to avoid injuries.
If you can’t do cardio, then do strength training at least twice a week for your weight loss plan to be effective. The reason we’re emphasizing on strength training is that it works all your major muscles and burns unwanted fat. Also, spend the time you save from cardio on brisk walk to make up for the lost calorie burns. Experts suggest that walking 15,000 steps briskly burns the same amount of calories as a 30-minute cardio session.
Morning and evening are the best times to do these exercises.
So these were some essential tips on losing weight quickly and safely. All are extremely simple and doable if you ask us. So, please try them out and share your experience with us in the comments below.