Most of us know that the most effective way to lose weight is by taking it slow and steady, changing around your lifestyle and losing one to two pounds per week. This will help you establish a more permanent weight loss, though you might not have a lot of weight to lose, and simply want to shed a few pounds quickly. It could be because of an event that you have coming up, or a specific item of clothing that you want to wear that might not fit correctly at the moment.
There are some quick solutions that will help you lose weight quicker, though you should still consider going the old fashioned way if you want sustainable weight loss. To get rid of a few extra pounds in about a week or so, though, we do have some tips that can burn those pounds, helping you achieve a short-term goal. As always, though, it’s suggested that you speak with your doctor before starting any weight loss program so you can avoid any complications.
Tip 1: Cut The Carbs
One of the most effective quick weight loss plans around is the low-carb diet, which some also refer to as the “Keto Diet.” This diet requires you to cut almost all of the carbohydrates out of your diet, and the fewer you eat, the more you can end up losing in a short amount of time. This can be a hard diet to stick to for an extended period of time, but if you need to lose several pounds in a week or two, the low carb plan is perfect.
Once your body has burned through the carbs in your system, your body will start using its fat deposits as its primary source of energy. This might leave you feeling a little tired, so you might want to tone down the lengthy exercise routine if you go this route. Usually under 50 grams per day of carbohydrates can help you reach your goal, even without exercise.
Tip 2: Sober Up
Even if you’re able to fit alcohol into your daily calorie budget, drinking alcohol can make it so that your waistline bloats despite not gaining any actual weight. Beer is the biggest culprit of this, as consuming large quantities can sit in your stomach and make it appear larger. Not only that, but a long night of drinking can also bring out the cravings for high calorie junk food that obviously won’t help.
You can still have the occasional glass of wine with your sensible meal, but certainly try to avoid drinking to excess. Drinking more water will help with your weight loss plan, even if you add water weight and have temporary bloating, it will go away and the high amount of water will also make your skin look clearer and younger than alcohol will.
Tip 3: Don’t Forget To Brush
If you’re one of those people that seems to have a problem with snacking in between meals or after dinner, there’s one great way to avoid it. By brushing your teeth after meals, the desire to not eat anything will be stronger than just about any craving. If you’ve ever eaten something like chocolate after having brushed your teeth, you’ll know just how unappetizing it can be.
You’re certainly also helping your dental health by practicing this technique, as dentists already suggest that you brush after eating. Killing two birds with one stone can be hard to find, but this little tip goes a long way. Not many people think of it as a great weight loss tool, however.
Tip 4: Keep It Tight
As we pointed out, one of the biggest reasons that people want to lose weight quickly in the first place is to fit into certain clothing. If you’re wearing clothes with elastic waistbands, however, you might not be able to tell that you’re losing (or gaining) any weight at all. For this reason, it’s suggested that you wear something tight (that still preferably fits) when trying to go on a diet.
Feeling the tightness of your clothing will help you make better food choices throughout the day. Studies have even shown that you’re much more likely to eat something healthy like a salad or a grilled chicken breast when wearing tight pants that have no give. When the waistband on your pants has the ability to expand, you’re more likely to indulge as there isn’t much discomfort in the way!
Tip 5: Stay Asleep
Unless you have one of those incredibly rare conditions, you’re not actually eating in your sleep. However, that’s not the only reason why it’s important to get enough sleep while trying to lose weight. Studies have shown that those who are able to get to sleep earlier than they usually do, while also spreading out their eating over the course of 11 hours per day instead of 14, are able to lose 3.5 percent of their weight.
What’s fascinating is that the participants of the study didn’t even change any other aspects of their diet. Having a nice glass of green tea can help you get to sleep earlier, and also has fat burning properties. Just like brushing your teeth after meals, it’s a double-whammy that keeps on giving.
Tip 6: Sugar Free
Cutting out most of the sugar from your diet on a daily basis can save hundreds of calories alone. That will lead to almost instant fat loss in a short amount of time, and can also lower the amount of insulin in your body. For those that have problems with bloating and holding on to excess water, lowering your insulin could get rid of the excess sodium, allowing you to shed those water pounds.
Many of the foods that don’t have sugar also are low in carbohydrates, playing into the ability to lose weight quickly on a low carb diet. You might get a lot of cravings without sugar or carbs in your diet, but if it’s a temporary change, it’s doable. You’ll also want to avoid picking up that candy bar at the gas station, obviously. Try adding more fruit, instead!
Tip 7: Fiber-Filled Mornings
You might not be one of those people that feels hungry in the morning, but eating breakfast is important to quick weight loss. You’re setting the tone for the rest of the day, and the best way to avoid overeating later on is by eating more fiber for breakfast. Foods such as fruit and oatmeal will help you feel more full during the times when you would typically get cravings for junk food.
Not only does fiber keep you full, but it keeps your digestive system working. This will reduce bloating and increase your metabolism. Eating fiber helps you sleep, too, and we’ve already pointed out how getting more sleep at night can help you lose weight!
Tip 8: Get To Stepping
While most of the weight loss you can accomplish is in the kitchen, it certainly doesn’t hurt if you get active. Doctors suggest that you get around 10,000 steps per day, as it can burn 3,500 extra calories over the course of one week. That translates into one pound of fat, and if you’re not already getting that many steps on a daily basis, it’s an easy way to get a quick weight loss boost.
For those that are already getting exercise, you can slightly increase the amount that you’re doing if you want to lose weight, but don’t push yourself too hard. Keeping up your regular routine and changing your eating habits is the easiest way to shed pounds. Fitting in small exercises throughout the day can be beneficial, though, even if it’s just five minutes of walking, some sit-ups or taking the stairs.
Tip 9: Get Spicy
Shedding a few pounds in a short amount of time can sometimes be as simple as just adding spicy foods to your diet. It’s been shown over several studies that spicy foods are great for your metabolism, as your body temperature rises due to the amount of capsaicin. The burning sensation that you feel in your mouth can also help you avoid sugary cravings.
Adding cayenne peppers have been shown to possibly burn an extra 110 calories over the course of one day for some people. Surprisingly, this works better for people that only have a few pounds to lose, making it perfect for quick weight loss. Since your body might develop a tolerance, that makes it even more ideal for a short-term diet plan.
Tip 10: Pump Iron
Cardio exercises are a great way to burn more calories, but lifting weights can help you even after your workout is over. By building muscle, you increase your metabolism, and will even help more if you want to keep the weight off for good. It’s suggested to lift weights three to four times per week, and even if the scale doesn’t move because of the added muscle, you’ll still notice a slimmed down effect from lower body fat.
If you want to go this route, adding foods that are high in protein help fuel your workouts and build muscle faster. Even better, you can get rid of some of the excess skin by doing weight-based exercises. Combining some cardio in your routine makes for the perfect weight loss tool!