Crash diets to lose weight fast are the freaking worst. You might be motivated by the need to lose weight fast. But seriously by day 4 of whatever boiled egg diet you’re on, looking rounder sounds a lot more appealing than 24 more hours of more eggs or even chicken breast and broccoli.
Because we care and you don’t need any more lose weight fast “diets”, you will find below a much easier, healthier, and more sane plan of attack that will actually help you learn how to lose weight fast—the healthy way.
No more juice cleanses, no more hot dogs and broccoli only diet (seriously, this diet exists), and no more hunger-induced dreams featuring you swimming naked in a pool of guacamole.
Keep your sanity by jump-starting your weight loss results with these eight easy strategies that will set you up for years of healthy living and slim body.
1. Except for Veggies, Don’t Eat Any One Food More Than Once Per Day
If you have toast at breakfast, choose another whole-grain carb like brown rice or quinoa for lunch and dinner.
If you love to eat peanut butter and jelly for a pre-workout snack, lay off the nuts the rest of the day. By limiting yourself to one portion of any single food, you automatically add a sort of fail-safe to your eating plan. Plus, even more importantly, this strategy adds a wider array of nutrients to each day—increasing your satiety and energy levels so you can crush your weight-loss efforts.
2. Eat Beans at Least Four Times a Week
In a recent study, people who followed a low-calorie diet that included four weekly servings of beas lost significantly more weight after just four weeks compared to those who ate the same number of calories—but no beans.
The weight-loss turbocharge may come from the beans’ fiber and antioxidant compounds. The researchers also found that bean lovers had lower levels of inflammatory markers that are linked to obesity. Try adding chickpeas to your salad, cooking some lentils in the slow cooker, or mixing black beans into a Tex-Mex omelet.
3. Get at least 8.5 Hours of Sleep
All of know it even if we don’t care to admit it. Sleep affects our weight, period. But you probably don’t realize just how lack of sleep makes us all fat really quickly.
Researchers have suggested that two weeks is all it takes for your lack of sleep to show up—one way or the other—around your waistline. In one study, men and women followed a calorie-controlled diet. After 14 days of sleeping either 5.5 or 8.5 hours each night, both groups lost about 6.5 pounds—but those who got the most sleep lost twice as much fat as the short sleepers did. Remember, it’s fat that we want to lose.
4. Drink more water
While increasing your water intake is vital to preventing overeating, promoting healthy digestion, and keeping your metabolism in tip-top shape, when it comes to dropping weight quickly, water is also your greatest de-bloating ally.
When your cells are dehydrated, their first course of action is to cling to any fluid that’s in your system, contributing to all-over bloat. Drinking a liter of water for every 50 pounds you weigh, per day is the bare minimum. Drink more if you can take more. But remember, sip the water throughout the day to prevent overloading your system all at once.
5. Cut Back on Processed Foods and Salt
A good way to ditch excess water weight is to get your sodium and potassium levels in check. To do that, cut back on processed foods, which tend to be high in sodium, and cut out altogether salt from whatever food is on your plate.
Pair this low-salt strategy with plenty of potassium-rich foods like salmon, halibut, and spinach, and you’ll de-bloat and look much slimmer over the course of the week.
6. Do 20 Minutes of High-Intensity Interval Training
I know, this article would’ve been so much better if it didn’t have a “exercise to lose weight fast” component to it. But alas, it has to be said.
To lose weight in record time, high-intensity interval training is your best exercise strategy of choice. Minute-per-minute, it burns more calories than other workouts like steady-state cardio while also increasing the calories you burn 48 hours after your workout
Plus, over the long term, interval training builds muscle, which is critical for keeping the weight off.
Your workout regimen should look something like this: Perform all-out effort of a given exercise (like burpees, squats, lunges, or pushups) for 20 seconds, then rest for 10 seconds, and repeat until four minutes have passed. Rest one minute, then repeat for a total of four rounds.
If you’re just starting out, chances are you’re not going to be able to complete one full round of a 4-minute interval. So, do as long as you can for as many rounds as you can and take as much rest as needed. I assure you, if you do this consistently your endurance will build, and you’ll be able to knock of 5 even 6 rounds no problem.
7. Avoid pasta, cookie, and candy
Nothing earth shattering—you’ve probably heard this one before, but one of the easiest ways to lose weight is to reduce your intake of simple, refined carbs. So, watch out for white pasta, cookies, crackers, and candies.
While it goes without saying that the refined sugar in these foods can prevent weight loss over the long term, they can lead to significant fat stores.
You’ll be shocked how much weight you lose within a week or two by just cutting back on your regular sugar fix.
8. Eat whole carbs, proteins, and fats Every Few Hours
Eating balanced meals and snacks, containing all three macronutrients (if you did not already guessed, they’re carbs, proteins and fats) your body needs, every few hours is key to energizing your body for your workouts. They also prevent overeating (especially those simple carbs), and keep your metabolism at peak performance.
Try toast, an egg, and avocado for breakfast, an apple with string cheese for a snack, and a spinach salad tossed with chicken and olive oil for lunch.
9. Eat a Handful of Nuts Every Day
In one study conducted by the University of Alberta, people who ate roughly a handful of almonds each day lost significantly more abdominal fat over the course of six weeks compared to those who followed a nut-less diet with the same number of calories.
While this study looked at almond intake, other tree nuts like walnuts and pistachios have also been linked to improved health and weights, thanks to their healthy fat and protein content. So, go nuts today!
10. Try this odd “carb trick” that burns up to 1 pound per day
If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and…nothing.
That’s how 40-year-old Carly Donovan, an overweight mother with prediabetes was feeling…
She did “everything right” and never lost an inch.
Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days.
And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise!
With the same “carb-pairing” trick Carly dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!
If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.