6 Science Backed Tips To Rapid Weight Loss
When it comes to weight loss, the overabundance of information circulating the internet has really overcomplicated the process. We all want rapid results without extra time and effort.
Most programs suck because they leave people feeling starving and unsatisfied no matter how amazing the results are.
However, what if weight loss wasn’t so complicated?
What if you could:
- Accelerate weight loss
- Not feel deprived
- Prevent metabolism from tanking due to yo yo dieting
- Have better control over cravings
First, why Losing Weight Fast Is Important?
You may have been told that losing weight quickly is bad for your body. Well good news is that this myth has been debunked multiple times.
Losing weight quickly actually improves overall success in any weight loss program.
According to recent research, those who lose the most weight in the first 2-4 weeks of dieting have the greatest chance of success(1)
Think about it like this. Let’s say you have 20 pounds to lose:
- Option 1- You follow the outdated guidelines “slow and steady weight loss method” of 1-2 pounds of week.
- This would take 15-20 weeks or almost five months
- Option 2- You follow more recent guidelines and lose 4-5 pounds a week (maybe even more)
- This would take 4-6 weeks or about ONE MONTH.
This is a no brainer if you ask me.
Quicker weight loss results will keep you motivated to stick with your goals. If it takes too long, the chances of success are much more slim.
The 6 Science Backed Tips To Rapid Weight Loss
Keep in mind, these tips are not miracles but they will work if you apply yourself!
Ditch the Carbs (at least temporarily)
I start with this one because it should always be the first step in any weight loss journey.
Why? Because we live in a carb obsessed world and its leading to the obesity epidemic.
While the verdict is still out if diets like the “Keto Diet” are good options for long term weight loss, I do believe that carbohydrates contribute to our larger waist size. Eliminating them can be very beneficial in many weight loss regimens.
Carbohydrates are foods such as chips, cookies, candy, soda, pasta and bread. They trigger our bodies to secrete a hormone called, “insulin.”
Insulin is responsible for transporting sugar to be stored in the muscles and liver as glycogen. It is also involved in storing fat.
Reducing carbohydrate intake reduces insulin levels and helps promote fat loss.
Another reason weight loss occurs quickly with eliminating carbs?
About two molecules of water are stored with every one molecule carbohydrate. Therefore, reducing carbohydrate intake will reduce water weight.
However, be careful and don’t be surprised if some of it comes right back following a heavy carb splurge meal.
The goal is to eliminate carbohydrates to “rest” and “restart” your body to better absorb and utilize the nutrients you are feeding it.
Load up on Protein, Fats and Non-Starchy Vegetables
First of all, protein is important because it is the basic building blocks for our muscles.
Second, a high-protein diet can boost metabolism by 100 calories a day. In several studies, participants who ate more protein, also consumed roughly 440 fewer calories in their day. (1)(2)
Be mindful of choosing quality protein that comes from good sources such as wild salmon, organic chicken or a plant based, all natural protein.
Vegetables (non starchy) help with weight loss because they are very low in calories and eating too many would be close to impossible. You might get a little bloated from the fiber but that is about the extent of it.
The best vegetables when starting your new routines are; spinach, kale, broccoli, cauliflower, lettuce, asparagus, brussel sprouts, and zucchini. These are also low in carbohydrates. Stick to the non starchy vegetables for rapid weight loss.
Fats get a little tricky in regards to losing weight.
People are either “Pro-Fat/ No-Carb” diets or “Pro Carb/No Fat” diet.
However, there is recent resurch to support that saturated fats do not increase our risk for heart disease. Genetic factors are more significant than dietary in increasing our risk of high cholesterol related diseases. In the absence of carbohydrates, our bodies can actually burn fat as fuel.
The best source of fats are: Avocado, nuts, seeds, salmon, Extra Virgin Coconut Oil and Extra Virgin
Olive Oil. Egg yolks are also a great source of fats with many other healthy nutrients.
And of course, when it comes to weight loss, make sure every plate is filled with healthy fats, protein and a lot of extra (non starchy) vegetables.
Add High Intensity Interval Training (HIIT) and resistance training at least 3 days a week
Diet does play the biggest role in weight loss, accounting for about 80% of results.
However, adding resistance training speeds up the weight loss process in two ways.
- Increase the number of calories burned during an exercise session
- Builds lean muscle that is responsible for increasing resting metabolic rate (metabolism). Muscle burns more calories at rest than fat!
Increased metoblic rate = burn more calories throughout the day = WEIGHT LOSS!
What are the best options for resistance training?
Supersets or Circuits
This involves moving from one exercise to the next with little to no rest in between.
Example: performing 20 squats then 15 push-ups then 10 burpees with little to no rest in between each.
High Intensity Interval Training is similar to circuit training with the difference being the exercises are performed in timed ratios. This type of training helps the body burn fat AND build muscle simultaneously giving you more bang for your buck!
Great exercises for HIIT include sprinting, plyometrics and kettlebell swings.
Some common interval ratios are:
30:30– 30 seconds work followed by 30 seconds rest. This can be repeated for 20-30 minutes.
20:10 (Tabata)– 20 seconds work followed by 10 seconds rest repeated eight times. This protocol is only 4 minutes!
A few other simple tricks to accelerate weight loss
Drink a lot of water
The more water you drink, the less water you retain. Also, drinking water right before meals can help cut down on the amount of calories consumed by acting as an appetite suppressant.
Our bodies can have a difficult time differentiating between hunger and thirst. Always grab a glass of water over food to see if that helps control your desire to eat. Having an insulated water jug can help you stay on track and ensure you drink enough water throughout the day.
Use smaller plates
Using a smaller plate helps regulate calorie consumption by forcing you to have better portion control.
You can also use the popular portion control containers to help control your food intake and visualize appropriate food portions.
Drink green tea
Numerous studies have shown the benefits of green tea for weight loss and maintenance. (3)
The caffeine helps burn fat and boost metabolism.
The calorie free beverage also acts as a natural appetite suppressant and gives a nice little afternoon boost of energy.
Reaching weight loss goals can seem overwhelming. Give these tips a try to speed up the process and help boost motivation by seeing rapid results!
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