Most doctors recommend losing weight gradually and slowly. Losing about 0.5-1 kg per week is safer and allows you to keep the new weight constant over the long term without too much difficulty. However, there may be a particular occasion that requires rapid weight loss. If you have this need, you will likely need to make significant changes in both your diet and your physical activity routine for a week or two.
Steps
Part 1 of 4: Preparing for Success
Step 1. Set rigid goals
It's not easy to lose weight quickly, so setting firm and specific goals can help you get what you want.
- Evaluate how you want to achieve your goal. Try to be as specific as possible to know exactly which strategy is right for you.
- Your goal could be, for example, to lose 2.5 kg. In your plan you must also describe how you want to reach this goal and thanks to what type of diet.
- A good example would be: "My goal is to lose 2.5kg in two weeks by sticking to a balanced diet of 1200 calories a day and working out for at least 30 minutes a day."
Step 2. Set a daily calorie limit
If you want to lose 2.5kg, you need to cut down a significant amount of calories every day.
- Generally speaking, you shouldn't cut more than 500-750 calories from your daily intake. This way you should lose about 1-1.5 kg per week.
- While not recommended, you can lose even more weight by further cutting the amount of calories you eat. However, you should only follow this method for a very short period of time (no more than a few days) and always after talking to your doctor.
Step 3. Stay motivated
This is probably the hardest part: sticking to the diet. If you are limiting yourself very rigidly, it will be even more difficult. This is why it is important not only to make an effort to achieve the goal, but also to work hard to keep the commitment.
- Keep a food diary. Start writing down everything you eat, drink, and how much exercise you do. This way you will notice your weaknesses and will be able to improve to maximize results.
- Involve a friend. Just having another opinion available can help you build your confidence. If you find a few friends who can track your results (and your food diary), it will be easier for you to stick to the commitment. This person will also help you stay motivated in difficult times.
- Evaluate the rewards. Establish some rewards to give yourself when you reach half of your goal and when you achieve it completely. It could be anything: a little vacation, a day of shopping or a movie at the cinema.
Part 2 of 4: Change the Power
Step 1. Eat lots of lean proteins
Many studies have shown that if you want to lose weight or lose weight quickly, you need to include plenty of lean protein with every meal or snack.
- This nutrient helps speed up your metabolism and feel fuller throughout the day.
- Include at least 1-2 servings of lean protein with each meal. Each serving should have around 85-110g of lean protein and roughly match the volume of a deck of cards or the palm of an adult's hand.
- Among the lean proteins to include in your diet you can consider: poultry, eggs, lean pork and beef, seafood, legumes and tofu.
Step 2. Eat lots of fruits and vegetables
In addition to lean proteins, you should also be getting a large amount of fruits and vegetables; this way you reduce calories and lose weight faster.
- Both fruits and vegetables are low in calories but rich in fiber, vitamins and minerals; therefore they can add volume to your meals and make you feel satisfied, while keeping the sum of calories low.
- Choose mainly non-starchy vegetables (such as lettuce, broccoli, Brussels sprouts or green beans). Starchy vegetables (such as carrots and potatoes) and fruit contain more calories and carbohydrates which can slow down (but not stop) your goal of losing weight quickly.
Step 3. Give up cereals
When trying to lose weight quickly you need to significantly reduce them from your diet.
- Studies have shown that low-carb diets help you lose weight the fastest way. Opt for a diet based primarily on lean proteins and non-starchy vegetables.
- Grains, especially whole grains, are an important element in a healthy diet. If you decide to eat them, choose those that are high in fiber and other essential nutrients.
Step 4. Increase your water intake
It is essential to drink adequate amounts of fluids to stay healthy in general. However, if you increase your consumption, you can more easily reach your goal of rapid weight loss.
- Drink two glasses of water before each meal to reduce hunger. If your stomach already contains water, it feels a less intense need for food and you will feel full even if you eat less.
- Also, if you are dehydrated you tend to feel hungrier, when in fact it is thirsty.
- Aim to drink at least 8 glasses of water each day, although experts recommend getting up to 13.
Step 5. Avoid industrially processed products
Many foods that have undergone a processing process contain sweeteners, salt, natural flavorings, and preservative fats, all of which are generally high in calories but low in nutrients. Don't eat them if you want to lose weight quickly.
- Additionally, processed foods are often deficient in nutrients such as fiber, antioxidants, and "good" fats.
- These foods include: frozen precooked meals, crackers, chips, candy, sugary drinks, sweets, meats, and canned foods.
- Prepare meals at home more often than relying on restaurant meals or industrially processed foods. This way you also have greater control over all the ingredients that make up your dish.
- Give up alcohol too. This is another element that you should definitely eliminate when you want to achieve your goal of losing weight. You certainly don't need extra calories!
Step 6. Avoid fast or very restrictive diets
Many diets are proposed or advertised on the market that promise to make you lose weight in no time, but they are neither appropriate nor safe.
- Some examples of the most popular flash diets are: purifying diets, based on juices, diet pills, plant extracts or injections. Many of these guarantee rapid weight loss without too many sacrifices on the part of those who follow them.
- Most doctors recommend not following these diet plans; they are usually not considered safe because they contain too little nutrients (which can lead to nutritional deficiencies over time). Furthermore, with these diets it is difficult to maintain the new weight for a long time.
- If you are interested in following one of these diet plans, be sure to always check with your doctor before starting it.
Part 3 of 4: Changing Lifestyle Habits
Step 1. Do cardiovascular exercises
This type of physical activity is the best way to burn excess calories and help you lose weight quickly.
- At a minimum, you should do at least 150 minutes of moderate-intensity cardiovascular exercise per week.
- If you train for even longer, you can burn even more calories.
- Try doing these types of activities: running, cycling, swimming, boxing, or other intense sports.
- Note: If you are cutting down on calories a lot, you need to be especially careful. Too much exercise can unduly weaken you. Always consult your doctor before setting any extreme changes in your training routine.
Step 2. Add some weight lifting exercises
This type of physical activity tones the body. Cardio exercises together with strength exercises form an unsurpassed combination.
- Try to set aside at least 2 days of weight lifting during the week. To get a good full workout you should work on each major muscle group.
- If you can do regular strength training you can maintain lean muscle mass, especially when on a diet.
Step 3. Move more throughout the day
To burn more calories throughout the day, you should increase your basic daily activities. Try to walk and move as much as possible.
- By basic activities we mean those you normally do every day. For example, walking to and from the car, taking the stairs, or leaving the house to run errands are all common actions.
- Think about what you do each day and see if you can find ways to walk or move more often. You may decide to park your car further away from your destination, take the stairs instead of taking the elevator, or lift your knees when in front of the TV during commercial breaks.
Part 4 of 4: Looking Leaner Without Losing Weight
Step 1. Cut down on gas-producing foods
Some foods, especially vegetables, cause the digestive system to produce more gas, thus making you feel and appear more bloated.
- Limit this type of food a few days before a special event or occasion. This way you won't feel bloated and you can put on tight clothes or pants more easily.
- Reduce your intake of beans, lentils, lettuce, broccoli, cauliflower, kale, and Brussels sprouts.
- Optionally, you can also take some mild over-the-counter medications to try to prevent gas and bloating or to get rid of them if you already have them.
Step 2. Purchase the shaping sleeves
This type of undergarment is becoming very popular with both men and women. This containment underwear (in practice it is clothing that adheres to the skin very tightly) allows you to immediately have a very thin appearance without having to lose weight.
- In addition to making you look slimmer, they also help soften the curves of the body (especially for women). At the same time, they offer the possibility of hiding certain unsightly "rolls of fat".
- You can buy sheaths that shape only certain areas of the body, or others that cover larger surfaces. For example, you can decide to "contain" the abdomen, breasts, thighs or buttocks.
Step 3. Dress in black
Wearing black or plain colored clothes can instantly appear slimmer. This is one of the oldest "fashion tricks" you find described in books, but it works.
- Black isn't the only color that slims down - typically all dark shades (like navy blue jeans) give a lean, slender look.
- Try to avoid light colors like white, especially for clothing that covers the lower body.
Advice
- Talk to your doctor before changing your diet or exercise routine. He will be able to tell you if you can lose weight safely and appropriately for your specific situation.
- Do at least 30-40 minutes of cardio or aerobic exercise to get your heart rate up - just eating vegetables won't help you slim down or lose weight.
