Top 10 Ways to Lose Weight Fast — Best Weight Loss Tips 2021
The world is currently facing an overwhelming pandemic. No, it’s not the coronavirus pandemic; it’s the obesity pandemic. According to the Centers for Disease Control and Prevention, there’s an almost 50 percent prevalence of obesity in the United States, with the highest instances recorded among Non-Hispanic Black adults. While there are factors influencing obesity, particularly among the less educated, the reality is that obese individuals can reverse the condition if they put in the work. If you’re looking to lose some of that weight using simple, natural methods, this weight loss guide will help you do just that.
Understand the Mindset for Weight-Loss
Before we jump in, it is crucial to help you get into the right mindset first. This is because effective weight loss primarily stems from the state of your mind. Most people are influenced by external factors like celebrities’ looks, wanting to fit into their wedding dress, getting in shape for summer, or wanting to shed some weight before their high school or university reunion. While all these reasons are somewhat valid, the reality is that they’re fleeting at best. This is why you’ll find people losing some weight and gaining it back very quickly. True and lasting change comes from the inside; therefore, you must have a “why.” For example, parents who choose to lose weight to live longer and be around for their children tend to succeed and keep it that way for a long time. The same goes for people who have a near-death experience like a heart attack or stroke directly or indirectly caused by obesity. In case you don’t know, obesity is linked to metabolic syndrome -a condition that causes life-threatening ailments like heart disease, arteriosclerosis, stroke, and hypertension. So, before you start the weight loss process, here’s a crucial question to ask yourself: “Why do I want to lose weight?”. Figure that out first, and you’ll find that you’ll be able to sustain the process, develop a healthy expectation, and experience gradual, sustainable weight loss. With that out of the way, let’s get started.
10 Proven Ways to Burn Fat, Lose Weight and Stay Lean
1. Reduce Your Calorie Intake
Weight loss is a simple input-output issue. This means that if you consume fewer calories than you use, your body will tap from your fat reserves to complement the deficit. You just have to burn more calories than you consume to lose weight. Do this for long enough, and you’ll naturally lose a lot of weight.
So how much food are you currently consuming daily? Well, the average calorie intake requirement for adult males is 2,500 calories and 2,000 for adult females. Of course, your needs may differ from the average person’s based on factors like physical activity, metabolism, and age. So you can check for yourself using calorie calculators -easily found on Google. You’ll have to input various parameters such as your current weight, height, BMI, and a few other details -it can be done anonymously. Once you have that number, eat less than the required calorie amount, and you’ll be sure to burn that fat.
2. Start Doing More Aerobics
Aerobic exercises like running, jogging, hiking, brisk walking, and swimming are tried and tested weight loss methods. Not only is aerobics heart-healthy, but it is also great for melting bodily fat, increasing your lung capacity, improving your cardiovascular health, and keeping you in excellent physical and mental shape. This is why aerobics are a massive part of every personal trainer’s weight loss tool. It works by helping you burn more calories. This calorie deficit is how you lose weight and keep it off. For a more powerful result, combine aerobic exercises with lower calorie consumption, and you’ll have a fail-proof system guaranteed to burn fat and keep you lean.
3. Start Pumping Iron
This means start lifting weights. Now, you don’t necessarily need to lift weight to lose weight, but it does help accelerate the speed and helps you look fit as you shed the weight. Weight lifting helps you burn fat, tone your muscles, and improves your looks. People who are particularly obese tend to have saggy or shrunk skin around areas like the stomach, chest, underarms, and thighs when they start losing weight. With weight training, you’ll not only build those muscles, but you’ll also have less saggy skin.
Weight training is also excellent for adults as it improves your posture, boosts your confidence, gives you a sense of internal and physical power, improves your looks -weight lifting encourages your body to produce more collagen and growth hormones which repair skin damage- and promotes longevity. The best weight lifting exercises are those that target all parts of your body. These are known as compound exercises, and they include bench presses, squats, military presses, lunges, and deadlifts. If you do this just 2–3 times a week with 15–30 minute sessions, you’ll lose a lot of weight. If you combine this with lowering your calorie consumption and aerobics, the fat will melt off your body like butter on a hot pan.
4. Rev Up the Body’s Metabolism
People who have a fast metabolism rarely get fat. You’ve probably met people who eat a ton and are still stick-thin. That’s because they have a metabolism that torches the food they consume very quickly and converts it to energy. Then, some people have a slow or average metabolism. These folks tend to pile on the fat if they eat more food than is necessary. The good news is you can trick your body into being in this state by boosting your metabolism. Just do a lot more fat-burning exercises. Start running or biking, do compound exercises like burpees, squats, HIIT (high-intensity interval training), and lift weights. These can help speed up your metabolism, so you burn off more fat faster.
5 .Track Everything You Eat or Drink
There is a reason weight-loss coaches and consultants tell people to track their food consumption. That’s because it not only helps you see what you’re eating and drinking, but it also forces you to become more conscious of the things you eat. Most people ignore what goes in their mouths. Tracking everything you eat will help you see how the things you eat directly contribute to your obesity. The easiest way to record this would be to get a binder and write down what you eat when you eat and how many times you eat. The same applies to drinks. However, if carrying a binder around is inconvenient, download the food tracking app on your phone and just log the details as you go. These apps are even more interactive in the sense that they help calculate your calorie intake. This way, you can see just how many calories you’re consuming daily.
6. Cut Out Sugar
A 12-ounce can of Coke contains 39 grams of sugar or about nine sugar cubes. Yet, the recommended daily sugar intake for adults is 30 grams. In fact, according to the United States Department of Agriculture (USDA), the average American adult consumes about 34 teaspoons of sugar daily or 100 pounds of sugar every year. That is an incredible amount of sugar and one that contributes to the obesity epidemic. When people consume so much sugar, the body stores away the excess sugars in the form of fat; this is what causes weight gain. So it goes to the reason that you will lose some weight if you cut back on or eliminate sugars. Therefore, cut back on sugary drinks like soda, beer, Slurpees, ice cream, and other sugary beverages. The same applies to foods that have a high amount of high fructose corn syrup. So get rid of the sweets, desserts, and other food items that have a lot of sugar in them.
7. Set a Schedule for Your Workouts
Working out can be tedious and stressful, but the sense of accomplishment, discipline, and results far outweigh the pain. Plus, before the doctors mandate it, you have to do it -obese patients must exercise to stay alive. Therefore, you need to start working out more frequently. Start with 15–25 minute sessions 2–3 times a week. It can be something as simple as taking a brisk walk every time. Some folks park their vehicles a couple of blocks away from their offices and walk the remaining distance every day. If you do this, you’ll be getting about 40–60 minutes of exercise per day without even thinking about it. If you’re lifting weights, start small with the weights that you can handle. Then load up on the reps. Instead of carrying heavy weights, begin with the light ones, but do more reps instead. This will raise your metabolism, burn the fat faster and improve your heart health. Do this 2–3 times a week, see how you feel, and go from there. No matter how you feel, once the time comes for you to work out, just do it. This is why it’s important to schedule your workouts into your daily itinerary.
8. Control Your Food Portions
Known as portion control, this is how you get to moderate how much food you eat at every point in time. Start by dividing your current food portions into three parts. Eat one portion, wait another 3 hours for the second and the third. You could also just opt for eating in smaller bowls. Portion control is powerful and has helped many people lose a ton of weight. It works because it just gives the body the fuel it needs at that point. So the body does not need to store up any excess food or carb as fat. Also, swap out carbs for veggies and proteins. Ideally, your plate of food should contain more veggies and lean protein than carbs. Dietary recommendations state that half the plate should be vegetables, one-quarter should be protein, and the last one-quarter should be carbs.
9. Change Your Commuting Options
For the average individual, cars are how you get around. Unfortunately, this marvelous invention -thank you, Henry Ford- has increased our sedentary lifestyle and is partly responsible for people’s weight gain -this is why you’ll find that truckers tend to be obese. It’s all that sitting in one spot, even if you’re driving for hours. What’s the alternative? Well, commute by bicycle. Bicycle riding is an incredibly effective aerobic workout that helps you blast tummy fat, strengthen muscles, improve your heart health, boost your cognitive function, enhance your mood, enjoy better sleep, and achieve the weight loss goal you desire.
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