Best Way To Cut Weight Fast
What is the best way to cut weight? This is a question that many people looking to shed some extra pounds often find themselves asking. After all, no one wants to spend an eternity struggling with their weight. With many options offering to help you lose weight in the shortest amount of time possible, it can be quite confusing.
Read on to find the best and safest ways to help you lose weight.
Fasting To Lose Weight: How Does It Work?
In recent years fasting to lose weight has become increasingly popular, and many attest that this way of eating has helped them cut weight. Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. This eating pattern does not restrict what you eat but rather pays more attention to when you should eat.
In terms of helping with weight loss and fat loss, this way of eating seems to be effective as reduced times of eating tend to result in consuming fewer calories (2). During the fasting period of IF, your insulin goes down, making the fat cells release their stored sugar, which is then used as an energy source (11).
While intermittent fasting does not restrict calories, it is best to eat within your recommended caloric intake and add resistance training. Working out during intermittent fasting prevents you from losing muscle. Popular forms of intermittent fasting include (15):
- 12:12 – You fast for 12 hours, and have a 12-hour window where you can eat.
- 14:10 – This is a more restrictive fasting method. You have a 10-hour eating window. If your first meal is at noon, your last meal should be just before 22:00 (10 p.m.).
- 16:8 – This is the most popular version of intermittent fasting.
- The 5:2 diet – On this eating plan, you will eat as you normally do on 5 days of the week but significantly cut your calories on the fasting days. On these two days, women and men consume about 500 and 600 calories, respectively.
- The 24-hour fast – This is also known as the eat-stop-eat diet. As the name suggests, you will be fasting for 24 hours on one or two days of the week.
Read More: How Long Is It Safe To Fast: Are Long Or Short-Term Fasts More Effective?
Best Way To Cut Weight Fast: Weight Loss Foods
The best way to cut weight fast is to change your diet. Making healthier choices significantly cuts down on the number of fats and empty calories that you consume. Healthy weight loss foods are those foods that are full of nutrients while being naturally low in fat and calories.
Some examples include (9):
1. Leafy Greens
They include collard greens, kale, bok choy, spinach Romaine lettuce, Swiss chard, cabbage, and more. Leafy greens are low in calories and carbohydrates while being loaded with fiber. You can eat a huge amount of these foods without increasing your calorie intake for the day.
2. Whole Eggs
They are rich in protein and low in calories, which may boost your metabolism (7).
3. Fatty/Oily Fish
Perfect examples of fatty fish include salmon, tuna, sardines, mackerel, and trout. Not only are they full of omega-3 fatty acids, but they are also a good source of protein and relatively low in calories.
4. Cruciferous Vegetables
They include veggies such as broccoli, cauliflower, cabbage, and Brussels sprouts. They are full of fiber, which may help with weight loss.
5. Lean Meats And Poultry
Whenever you go to the butcher or a grocery store, always opt for leaner cuts of meat and chicken or turkey. These cuts significantly decrease your intake of saturated fats and increase your protein intake.
6. Starchy Vegetables
They include potatoes, carrots, corn, beets, sweet potatoes, plantains, butternut squash, yams, and more. Since they are higher in calories, it’s better to have them baked, roasted, or steamed, which adds fewer additional calories than other cooking methods, like frying. They are also high in fiber and nutrients (3).
7. Legumes And Lentils
They are packed full of protein and fiber. They also keep you fuller for longer, preventing unnecessary snacking.
8. Whole Grains
Such as oatmeal, quinoa, brown rice, millet, barley, and whole wheat bread, and pasta. They are a good source of complex carbs and naturally high in fiber (18).
9. Fruit
uch as grapes, berries, watermelon, kiwi, and pears are good weight loss options.
10. Dairy
Opt for Greek yogurt and low-fat milk and yogurts. You could also choose plant-based milk instead.
11. Nuts And Seeds
Such as almonds, cashews, Brazil nuts, walnuts, or pistachios.
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What Should I Stop Eating To Lose Weight?
When trying to lose weight, it is best to stay away from refined/simple carbs and sugary foods and drinks. Some great examples include sugary beverages like soda, energy and sports drinks, French fries, white bread and pasta, fruit juices, candy and sweets, pastries, and cookies. Fried foods also contain a lot of extra calories. You should also significantly cut down on your alcohol consumption. Alcoholic drinks have a lot of hidden calories that most of us tend to forget about.
What Is The Best Way To Burn Fat?
If you have been wondering ‘what is the best way to cut weight fast,’ then your answer lies in diet and exercise. While eating right certainly helps with your weight loss goals, it does not necessarily help with burning fat. Working out is quite essential in fat burning and weight loss.
Here is how:
1. It Increases Metabolism
A fast metabolic rate helps burn calories faster, turning them into energy. A slower metabolism does not turn calories into energy, and these extra calories are turned into fats, making you add weight. While working out, your metabolic rate rises and can stay high even hours after your workout, especially so when you add weights to your exercises (13).
Read More: Metabolism Boost Smoothies to Instantly Foster Your Metabolism to Beast Mode
2. Increased Muscle Mass
When you workout, you lose fat and build muscle. Having more muscle in your body is a great thing as it increases your metabolic rate. Another fantastic thing about muscles is that they use up more calories than fat does. 10 pounds of muscle burns 50 calories a day while at rest, and the same amount of fat uses 20 calories a day (1).
Best Way To Cut Weight Fast: Efficient Exercises To Lose Weight
Not only do you burn calories during the workout, but you also build muscle, which boosts your metabolism. A faster metabolism is a great thing as it helps burn calories faster instead of keeping them in the body and storing them as fat.
Here are some simple exercises that you could do to help you lose weight:
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Jumping Rope
Skipping rope is a fun way to warm-up before undertaking other more intense exercises. However, with increased intensity, this simple exercise can be used as a full workout to help you lose weight. According to Harvard, depending on your weight, you can burn 300 to 444 calories by jumping rope for about 30 minutes (5).
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Running Up The Stairs
If you live in a high-rise, it might be a good idea to skip the elevator. Use the stairs as a form of a simple home workout. A 160-pound person burns about 19 calories per minute running up the stairs. This translates to about 570 calories in 30 minutes and over 1,140 calories in an hour (16).
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Kickboxing
This is a compound workout that exercises multiple muscles in a short amount of time. It also improves your balance, strengthens your core, and is a great way to let out any pent up frustration. Women can burn 350 to 450 calories in a one-hour kickboxing class (6).
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Cycling
Taking your bicycle out for a ride is not only one of the best ways to cut weight fast, but is also a fun cardio workout that lets you get out of the house and explore nature. If you do not own a bicycle, a stationary bike at the gym is also a good option.
Like all exercises, the amount of calories you burn is determined by how much you weigh. The heavier you are, the more cals you will lose. Also, note that the faster you ride, the more calories you burn. For example, a 155-pound individual cycling at a speed of 12 to 13.9 miles an hour burns 596 calories in an hour. If the same individual increased their speed to 14 to 15.9 miles per hour s/he will burn 744 calories (14).
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Running
Running is a tried and true best way to lose weight. It is among one of the most common options that many choose to burn fat. Running for 30 minutes at 5 mph burns 240 calories in a 125-pound individual and 355 calories in a 185-pound person. The faster your speed, the more calories you will burn. If you choose to do cross country running, you will burn anywhere between 270 to 400 calories in just 30 minutes (5).
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Kettlebell Workouts
A popular example of this is the kettlebell swings, but you could also use this equipment to do squats and lunges. These workouts may burn up to 20 calories a minute, which equates to about 600 calories in a 30-minute circuit (12).
While they are great for helping you build your butt, they are also fantastic for weight loss and can help you lose fat in your abdomen. They work your lower body and core, helping you increase your muscle mass and strength. The more muscles you build, the more calories you burn at rest, and thus, the more fat you lose. Doing squats for an hour may burn anywhere from 180 to 370 calories, depending on how much you weigh (4). If you add weights such as kettlebells, dumbbells, or barbells, the more calories you will burn.
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Swimming
If you have issues with your joints (knees) or just enjoy it, you could use swimming to lose fat. Swimming laps or vigorously or using styles such as the breaststroke, butterfly, or crawl will burn anywhere from 300 to 488 calories in 30 minutes. General swimming eliminates 180 to 266 cals, while the backstroke will burn 240 to 355 cals in the same amount of time (5).
If you are looking to add more workouts to your routine, here are some easy exercises that you can incorporate into your routine:
You can do them at home or the gym and do not require any equipment. However, for a more intense workout and to build muscle faster, always opt to add some weights such as dumbbells, soup cans, water bottles, or kettlebells.
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How To Lose Weight Naturally?
The best way to cut weight fast and naturally is to watch what you eat, how you eat, and to workout. Exercises will boost your weight loss, but they cannot be effective without a proper diet. Make healthier food choices, watch your portions, and keep track of your calories.
For effective and sustainable weight loss, start by cutting your daily caloric intake by 500 to 1000 calories a day (8) and try working out for at least 30 minutes a day.
How Long Does It Take To Lose Weight?
There is no single timeline of how long it may take you to lose weight. As seen above, the same kind of workout done at the same intensity does not burn the same number of calories in two different people. The heavier you are, the more calories you burn in a given exercise routine. This means that heavier people may shed more weight faster than those smaller than them.
The good news, however, is that your weight starts to fall as soon as you cut calories, even without working out. Reducing your energy intake by 500 to 1000 calories a day could help you lose one to two pounds a week. Adding some moderate workouts can help increase your weight loss. Instead of looking forward to seeing a number on the scale, it is advisable to pay attention to the small changes happening to you week by week.
Here is an estimated timeline of what your journey might look and feel like in the first month (10):
- 1st Week – Significant change on the scale (up to 5 pounds lost), but your body may not look any different.
- 2nd Week – You may start to see some small changes in your body, and your energy levels will go up. You stop feeling lethargic.
- 3rd Week – Your energy levels are still high, your workouts feel much easier, and you start seeing actual changes in your physique.
- 4th Week – You have lost enough weight to have some clothes taken in or even gone down a dress size.
A month is enough to see significant changes in your body. Always try and make sure not to use the scale alone to gauge your progress as this may dishearten you. Pay more attention to how your body feels and how your clothes fit instead.
What Is The Fastest Way To Lose Weight?
How to naturally lose weight fast – and most importantly safely – is through a healthy diet and exercise. Any diet that promises to help lose weight in two weeks, lose 5 pounds in 5 days, or 10 pounds in 10 days is a fad diet. These diets are very low in calories, which may lead to adverse effects such as fatigue, constipation, nausea, diarrhea, and gallstones (17). They can also cause dangerous blood sugar or electrolyte abnormalities.
Since these diets are not sustainable long-term, you are bound to regain all the weight after quitting the diet. Remember that weight loss is a lifestyle and not a destination or number on a scale. Healthy eating and working out might be slower, but it is sustainable and worth it in the end.
Best Way To Cut Weight Fast: The Bottom Line
The best way to cut weight fast is always to do it safely and slowly. Any diet or exercise that promises to change your body in days or weeks is probably a fad and not safe for you. The safest and best way to cut weight is to workout, mind your portions and calories, and make healthy food choices.
Please always remember to consult a doctor and licensed dietitian before attempting any exercise or making any changes in your diet.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- 8 Ways to Burn Calories and Fight Fat (2007, webmd.com)
- A guide to 16:8 intermittent fasting (2020, medicalnewstoday.com)
- A List of Starchy Vegetables and Tips for Enjoying Them (2020, verywellhealth.com)
- Calories Burned During Squats (2020, livestrong.com)
- Calories burned in 30 minutes for people of three different weights (2018, health.harvard.edu)
- Calories Burned in a Kickboxing Class (2018, livestrong.com)
- Can eating eggs help you lose weight? (2018, medicalnewstoday.com)
- Counting calories: Get back to weight-loss basics (2020, mayoclinic.org)
- Foods to Keep in Mind If You’re Trying to Lose Weight (2019, verywellfit.com)
- How Long Does It Take to Notice Weight Loss? (2020, verywellfit.com)
- Intermittent fasting: Surprising update (2020, health.harvard.edu)
- Kettlebell Workouts Burn Calories Fast (2010, webmd.com)
- Metabolism: Popular Myths And 9 Easy Ways To Rev It Up! (2019, bodybuilding.com)
- One Hour of Biking Burns How Many Calories? (2019, livestrong.com)
- Seven Ways to do Intermittent Fasting (2020, medicalnewstoday.com)
- Take the Stairs to Stay Fit and Healthy (2019, verywellfit.com)
- Very Low-Calorie Diets: What You Need to Know (2018, webmd.com)
- Whole grains: Hearty options for a healthy diet (2020, mayoclinic.org)
