Content

• Steps
• Method 1 of 3: Use Exercise to Speed ​​Up Your Weight Loss
• Method 2 of 3: Eat Right to Lose Weight Faster
• Method 3 of 3: Maintain Weight Loss
• Warnings

It can be very difficult for some people to be patient for a long time when they want to lose weight. Most dieters dream of quick results. With each weigh-in, you want to see a smaller number on the scale or notice a difference in the way your clothes fit. Some diets or weight loss products advertise fast and easy weight loss. However, they may contain harmful drugs or promote risky eating patterns that can be hazardous to your health.Instead, make a few changes to your diet, exercise regimen and lifestyle, and you can accelerate the process of losing weight in a natural and safe way that will help you reach your goal faster.

Steps

Method 1 of 3: Use Exercise to Speed ​​Up Your Weight Loss

1. 1 Combine aerobic exercise and strength training. A combination of different types of exercise will speed up the weight loss process. Both cardio and strength training will help you burn different types and different amounts of calories. Remember, in order to lose weight, you need to burn fat and build muscle.
   • Aerobic exercise is mainly used to increase heart rate and burn calories instantly. These include: running, walking, swimming and cycling.
   • Strength training helps speed up your metabolism - when muscles contract, they burn much more energy than when they are at rest. In addition, strength training increases muscle mass, which helps maintain an accelerated metabolism. The more muscle mass you have, the more calories you can burn even while resting.
   • Strength training includes weight lifting, yoga, and Pilates.
2. 2 Do interval training. Interval training, which includes both high and moderate intensity levels, can significantly speed up your metabolism.
   • Aerobic exercise requires more oxygen to be used to keep the metabolism working at peak efficiency even after exercise (up to 24 hours after).
   • Interval training involves short bursts of very high intensity exercise alternated with short bursts of medium intensity exercise. It is performed in a shorter amount of time than steady state cardio workouts.
3. 3 Make your lifestyle more active. Another easy way to burn more calories throughout the day is to increase your daily activity. These are the things you already do every day, such as walking to and from your car, or doing yard work (if you live in a private home).
   • Increasing your daily activity is an easy and quick way to increase your total calories burned each day. Think about your entire day and find areas where you can move more or take more steps.
   • Getting active throughout the day can be just as important as planned exercise, as it increases your overall calorie expenditure.
   • Try to park further, walk to your destination if it is safe and physically feasible, always volunteer to walk the dog or climb the stairs more often.
4. 4 Alternate your workouts regularly. The body will adapt over time to your training program, whether it's running at the same pace or lifting the same amount of weights each time. This gradually makes your workouts less effective. The new program will continue to target different muscles while maintaining a high metabolic rate throughout your weight loss efforts.
   • You can also do different types of exercises in one workout. For example, spend 20 minutes on a treadmill and then do water aerobics for 45 minutes.
   • You don't have to do a different exercise every day. However, it is important to add variety after a few weeks.
   • Alternating workouts will not only help you lose weight, but it will also help keep you out of boredom while exercising. If you get bored with your workouts, you are more likely to abandon them.

Method 2 of 3: Eat Right to Lose Weight Faster

1. 1 Eat more protein. A high protein diet promotes weight loss and stimulates weight loss. In addition, studies have shown that this type of diet or eating pattern can also help speed up the natural weight loss process.If you want to lose weight, which is actually body fat (not muscle), you need to maintain muscle mass by consuming enough protein.
   • Eating lean protein with every meal will help you feel fuller for longer as it is digested more slowly compared to carbohydrates and fats. This way, you will be able to consume fewer calories throughout the day. Good sources of lean protein include dairy, seafood, eggs, legumes, lean beef, and tofu.
   • Protein also increases thermogenesis (the amount of calories the body burns while digesting food). With a high protein diet, you can burn more calories naturally.
2. 2 Half of the food you eat should be fruits and vegetables. Fruits and vegetables, which are high in fiber and water, will help you feel fuller for longer while minimizing calorie intake. These foods are also rich in nutrients that are essential for a balanced and healthy diet.
   • Eat plenty of fruits and vegetables every week. A varied diet helps you get enough nutrients from your food.
   • Aim to eat two to three servings of fruit daily (about 1/2 cup or 1 small slice equals one serving) and four to six servings of vegetables (1 or 2 cups of leafy greens equals one serving).
3. 3 Limit your intake of cereals. Foods like bread, rice and pasta are high in carbohydrates. And while they can be part of a healthy and balanced diet, research has shown that reducing your overall intake can help you lose weight faster.
   • One serving of cereals is 30 grams or 1/2 cup. Keep your total intake at around one to two servings per day.
   • If you're not ready to skip all cereal-based foods, try to choose whole grains that are high in fiber and other nutrients.
   • The body needs carbohydrates to function and function properly. Expect to get your carbs from other foods such as fruits, low-fat dairy products, and starchy vegetables. These foods not only contain carbohydrates, but also many other nutrients such as proteins, vitamins, and minerals.
4. 4 Fill most of your diet with only proteins, fruits and vegetables. Concentrating on these food groups will support an accelerated weight loss process.
   • Following this eating pattern will help speed up your metabolism and increase the number of calories you burn while digesting food.
   • Examples of healthy meals and snacks include: Greek yogurt with fruits and nuts; spinach salad with raw vegetables, berries and grilled chicken; fried tofu with vegetables; chili with beef, beans and vegetables; two rolls of ham and cheese with small carrots.
5. 5 Avoid dietary supplements or foods that promise a metabolic boost. Many weight loss products promise rapid or significant weight loss in a short amount of time. As a rule, this is all cheating, and such products will not increase metabolism or the rate of weight loss.
   • Any weight loss supplement that seems "too good to be true" should be avoided.
   • Assurances such as "losing 4.5 kg in one week" or statements that you shouldn't change your lifestyle are usually not effective for weight loss.

Method 3 of 3: Maintain Weight Loss

1. 1 Monitor your weight. By scheduling regular weighing while losing weight, you can not only stay on track, but also not gain new pounds in the long term.
   • Weigh yourself about once or twice a week. This will provide an accurate picture of how your weight has fluctuated over time.
   • Try to weigh yourself at the same time of day and with the same clothes (or without). This will help regulate any normal fluctuations in weight.
2. 2 Talk to your doctor. Before embarking on any weight loss program, diet change, or exercise, it is important to talk to your doctor. He will be able to tell if your goals are safe and appropriate for you.
   • You can also ask your doctor for a referral to a dietitian. This nutritionist can give you guidance or help you create a natural weight loss diet.
   • If you notice that you are not losing weight or are having difficulty losing weight, tell your doctor. In rare cases, health conditions make it difficult to lose weight, and a doctor must deal with this.
3. 3 Sleep 7-9 hours. Good sleep for the recommended amount of time is important to your overall health. Some studies have shown that lack of sleep leads to metabolic disruptions and can lead to weight gain or difficulty losing weight.
   • Think about when you usually wake up and decide what time you want to go to bed so that you get seven to nine hours of sleep.
   • Also, turn off all lights, devices that make sounds, and electronics to help you sleep well. This will help you fall asleep faster and sleep better.
4. 4 Create a support group. Studies have shown that support groups can help you lose weight as well as not gain weight in the long run. Finding a support group is not a bad idea if you are trying to lose weight.
   • For starters, you can easily find support from family, friends, or colleagues. If you're comfortable, talk to them about your weight loss goals.
   • You can also find support groups and forums online with other people trying to lose weight too. This can be a great place not only for support, but also for ideas for recipes or other lifestyle changes that promote weight loss.

Warnings

• Before embarking on any weight loss program, especially one that involves high intensity workouts or very low calorie diets, talk to your doctor to make sure it is safe for you.