Movement

Lose Weight Quickly With These Proven Strategies

How to lose weight quickly is perhaps one of the most searched queries. Most of us have wanted to lose weight quickly at some point in life, but it’s not always easy. Discover diet, exercise, and lifestyle tips to help you get the body you want, without sacrificing your health or sanity.

By URLife Team

12 Jan 2023

Are you constantly wondering how to lose weight quickly? Then, most likely, your goal needs a little tweaking. The idea is to get healthy and stay healthy; part of that is maintaining a healthy weight. If you are not at your ideal weight, losing the extra kilos is recommended but to do so, you need the right approach, patience (for the most part) and consistency—think small steps towards getting fitter every day.

Before starting your weight loss or weight management journey, you should also get a health risk assessment to identify potential risks. Personalised treatment plans based on that assessment may benefit those with "diet-resistant" obesity and other health concerns like PCOS or thyroid issues.

Get instant access to personalised nutrition advice just for you. Sign up here.

A study from the University of Ottawa found that exercise training can decrease fat mass and boost muscle metabolism, aiding in weight loss for those with difficult-to-treat obesity. To aid in weight loss, make small, sustainable diet changes, track progress with a food diary or app, and seek support from friends or healthcare professionals. Here’s everything you need to know about how to lose weight quickly:

Role of Movement And Nutrition To Maintain Healthy Weight

Being physically active is essential for losing weight and maintaining a healthy weight. It also helps reduce the risk of many chronic diseases.

Physical activity doesn't have to mean squeezing in a formal workout at the gym. There are many ways to incorporate exercise into your daily routine, such as taking a brisk walk or bike ride, gardening, dancing, or even doing household chores like cleaning or carrying groceries. The key is to find activities that you enjoy and that fit into your schedule and lifestyle.

To achieve and maintain a healthy weight, it is crucial to increase physical activity and make healthy choices about your diet. This includes mainly choosing whole, unprocessed foods and limiting sugary drinks and snacks. Regular physical activity with a healthy diet can improve your overall health and well-being. In addition to this, keeping these weight loss tips in mind can also help you with your journey:

1. Break Sweat To Lose And Maintain Weight

To lose weight, you will need to engage in a lot of physical activity and that too fairly regularly. Along with that, you will also need to be in a caloric deficit, meaning you will need to burn more calories than you consume.

To maintain a healthy weight, you will need to engage in a minimum or work your way up to 150 minutes of physical activity at a moderate pace and about 75 minutes of vigorous physical activity.

2. Get Sit Less

Sitting for long periods has been linked to several health problems, including obesity, type 2 diabetes, and cardiovascular disease. On the other hand, increasing physical activity and movement can help to reduce the risk of these conditions and improve overall health.

A straightforward way to reduce sedentary behaviour and increase movement is to take the stairs instead of the elevator, walk or bike to work or errands instead of driving, and stand or walk during phone calls or breaks instead of sitting. These small changes can make a big difference in your daily activity level.

Other ways to move more throughout the day include:

Taking regular breaks to stretch or walk around.
Going for a walk or jogging during lunch breaks.
Participating in physical activities or sports that you enjoy.

You can improve your health and well-being with a conscious effort to sit less and move more.

3. Lift Weight To Build Strength

Lifting weights can help you lose weight in several ways:

It can help you increase your lean body mass, which can boost your metabolism and help you burn more calories at rest.
Weight lifting can help you burn calories during your workouts, contributing to weight loss.
Lifting weights can help you improve your overall strength and physical function, making it easier for you to perform everyday tasks and engage in physical activity, both of which are important for weight loss.

4. Try Mini-workouts

Yes, mini-workouts, also known as microbursts or fitness snacking, can be an excellent way to get in some extra physical activity throughout the day. These short bursts of exercise can help increase your heart rate, boost your energy levels, and improve your overall fitness helping you to lose weight quickly. They can also be a good option if you have a busy schedule and don't have much time for longer workouts. Some examples of mini-workouts include:

Taking a brisk walk or jog during your lunch break at work or home.
Doing a few sets of push-ups, squats, or lunges during commercial breaks while watching TV
Try a quick desk workout
Try skipping or jogging on the spot for a few minutes while watching TV

It's important to remember that while mini-workouts can be an excellent addition to your fitness routine, they should not be the only source of exercise. It is still essential to get in regular, longer periods of physical activity for optimal health and weight loss.

5. Choose The Right Time To Exercise

According to a 2022 study in the journal Frontiers in Physiology, the best time to exercise for weight loss may depend on your gender. Women may have more success burning abdominal fat by exercising in the morning, while men may see better results by working out in the evening. Additionally, the study found that women who want to improve their blood pressure may also benefit from morning workouts. Therefore, it may be worth considering the time of day when planning your exercise routine to optimise your weight loss efforts.

Related story: Is 5 AM The Best Time To Exercise?

Easy Actions That Help You Lose Weight Fast

1. Find A Workout Buddy

It can be hard to stay motivated in your weight loss journey. Working out on your own often leads to boredom, and sometimes it can be challenging to find the motivation to get up and get moving. That’s why having an exercise buddy is a key ingredient in achieving your fitness goals.

Having a workout buddy helps in two important ways: accountability and camaraderie. When you have someone who is depending on you, it’s easier to stay consistent with your workouts \ plus, you’ll have someone who wants to push you when things start getting tough.

Related story: Finding Joy Through Exercise

2. Get Help From An Expert RD or Nutritionist

When trying to lose weight, it's important to get advice from an expert in nutrition or dietetics. Consulting with a registered dietitian (RD) or nutritionist can save you time and energy by providing customised advice on how to reach your health goals safely and efficiently. An RD or nutritionist will assess your current eating habits, create a meal plan that fits your lifestyle and needs, provide guidance on making healthier food choices, and help keep track of progress towards your goals.

3. Don’t Skip Breakfast

Losing weight can be a difficult and long process, but it doesn’t have to be that way. One of the easiest actions you can take to jumpstart your journey is to never skip breakfast. Breakfast is one of the most important meals of the day, as it gives your body the energy and fuel it needs throughout the day. Studies show that those who eat breakfast regularly tend to consume fewer calories throughout the rest of their day and therefore lose more weight.

4. Consider Counseling To Improve Your Relationship With Food

Food counseling aims to identify and address the underlying motivations behind why we eat what we eat. Through working with a qualified professional, counselors can help identify emotional and psychological triggers behind overeating or eating unhealthy foods. Counseling also helps individuals learn how to develop healthier relationships with food. In the long run this will help you successfully lose weight and keep it off. A counselor can provide support and guidance as individuals work through their struggles with food to make positive changes in their lifestyle and diet choices.

Related story: How To Boost Your Metabolism

5. Get Enough Sleep

When we are well-rested, we are more likely to make healthier choices when it comes to food. Our bodies have had the time to repair and refresh, which means that our hunger and satisfaction hormones are balanced. We are less likely to crave high-calorie, salty and sweet foods and are more likely to eat only when we are truly hungry and stop when we are satisfied.

However, when sleep-deprived, our hunger hormone, ghrelin, increases and our satisfaction hormone, leptin, decreases. This can lead to weight gain and an impaired ability to make healthy choices. It is important to prioritise getting enough sleep to maintain a healthy relationship with food and make better choices.

If you want to lose weight quickly, it is important to understand the proven strategies that can help. Eating healthy, exercising regularly, tracking your progress, making lifestyle changes, and managing stress are all key elements of a successful weight loss plan. By following these steps and being consistent, you can achieve your weight loss goals in a relatively short amount of time. Make sure to consult with a doctor before beginning any new diet or exercise program, and remember to stay motivated throughout the process.

Get instant access to personalised nutrition advice just for you. Sign up here.

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