No one wants to spend months and months losing weight, which is why so many people turn to quick and easy ways to lose weight fast in order to get the job done more quickly. Fortunately, there are actually some easy approaches you can take that will help you shed pounds in a hurry, no special diet or exercise is required!
Cut out liquid calories
If you’re trying to lose weight, it’s crucial that you cut out all liquid calories. Sugary drinks like sodas, juices, smoothies, sports drinks, or energy drinks can add hundreds of calories throughout your day and they don’t fill you up. Make water your go-to drink: If you struggle with quenching your thirst between meals (or even when eating), use these tips to help get in more H2O
Consume less sugar
Sugar is a major culprit when it comes to fast weight gain. If you’re trying to lose weight quickly, try limiting your sugar intake. Sugar causes hunger pangs, leaving you feeling cranky and making you overeat, often on foods that are calorie-rich but nutrient-poor. By cutting back on sugar, you’ll not only prevent those hunger pangs but also dramatically reduce cravings for sugar-loaded junk food like candy bars and cookies. As an added bonus, cutting back on sugar can actually help keep your existing pounds from clinging onto their current home your body will metabolize excess fat more quickly because it doesn’t have anywhere else to store it!
Eat more frequently
It sounds like a simple solution, but it really is that simple. Eat every three hours or so throughout your day. Not only will your body stay fueled, but you’ll also avoid getting caught in that 3 p.m. energy lull which can easily lead to an after-workout meal of pizza, cake, and ice cream. If you find yourself starving in between meals, try drinking an orange juice or eating a small piece of fruit if you have access to one.
Watch your carb intake
Just because it’s not on your meal plan doesn’t mean you can’t enjoy your favorite foods once in a while. Before you eat that burger and fries, consider substituting a salad made with lean protein (like chicken or salmon) instead of higher-fat cheese or mayonnaise, along with fresh veggies instead of fries. Make sure that one serving of each of those substitutes is just as filling (or more filling) than what you have planned for your regular meal. For example, if you usually get a double cheeses burger with large fries for lunch, try replacing them with an easy grilled chicken salad with veggies and dressing on top so that it satisfies in flavor without being too filling.
So many people think that weight-loss boils down to calories in vs. calories out—you either burn more than you eat or eat less than you burn. While that’s a simple way of thinking about it, research shows that keeping track of your macros is key. When people track their food intake, they begin to understand their own eating patterns, like when they tend to overeat or undereat. By tracking macros proteins, fats, and carbs—people can avoid both overeating (eating too many calories) and undereat (eating too few). Keeping a food diary also serves as a visual reminder of progress toward goals. Seeing how far you’ve come can motivate you to push even harder on your next workout day!
If you know you’re going to be attending a potluck or holiday party, tell yourself that you will not drink on those occasions. In fact, make a rule that forbids it. Stick with your guns even if all of your friends are having one too many drinks. It might not be as much fun at first, but after a while, it’ll become easier not to drink in front of other people. You don’t have to limit yourself completely; there are other ways to enjoy yourself without alcohol. Instead of drinking beer at a party, have some juice or water with lemon instead! Not only will you save calories, but over time you may find yourself leaving behind drinking parties altogether. It’s up to you!
Exercise is one of, if not THE most important aspect of losing weight. Even though you may already know that when you’re just starting out it can be hard to find an exercise program that you actually enjoy doing. Just because you don’t love running or working out at a gym doesn’t mean there aren’t a ton of other activities that can help you lose weight effectively. Pick something anything and get moving!