18 Proven Strategies for Rapid Weight Loss

Introduction

Losing weight is a combination of the right diet and exercise, as well as patience and dedication. For some, it can be a slow and gradual process. But some people always want to know how to lose weight fast in a healthy way.

Expert Tips for Rapid Weight Loss

americanlifepulse talked to Garima Goyal, a dietician, and Wanitha Ashok, a fitness coach and Fit India Ambassador, to give expert tips on reducing weight through a healthy routine. However, before we tell you how to shed extra kilos, here are a few things need to be remembered first.

How fast is too fast: How much weight should you in a month?

While you may want to lose a lot of weight, and really quickly, it’s important to remember that you need to be healthy as well. “Ideally, losing about half a kg per week is the right pace. With this speed, one loses around 2 to 3 kgs per month. The loss of 500g is brought out by going into calorie deficit,” says Goyal. This diet needs to go hand-in-hand in the workout for the weight loss to sustain, says Ashok.

Eating Habits for Rapid Weight Loss

Here are 18 tips to lose weight fast:

1. High-protein intake: Make your meals more protein-packed to prevent overeating and muscle loss.
2. Meal prep: Plan your meals ahead to avoid unwanted binge eating and save time.
3. Add probiotics: Ensure adequate probiotics in your diet to enhance metabolism and reduce inflammation.
4. No sugary or fried food: Manage your appetite regulatory hormones by keeping track of your sugary and fried food consumption.
5. Nutrient dense over calorie dense: Choose nutrient-dense foods over calorie-dense ones for better weight management.
6. Try natural sweeteners: Go for natural sweeteners and consume complex carbohydrates, fiber-rich foods, and protein to stabilize blood sugar levels.
7. Mindful eating: Be mindful of what you eat and eat slowly to recognize when your body is full.
8. Early dinner: Having an early dinner can support weight loss by allowing your body more time to digest and metabolize food before bedtime.
9. Move as much as you can: Incorporate simple actions like taking the stairs and walking during phone calls to create a calorie deficit.
10. Cut out processed foods: Avoiding inflammatory foods such as ultra-processed foods, sugary foods, trans fats, and refined carbohydrates.
11. Stay hydrated: Drink plenty of water throughout the day to stay hydrated and stave off hunger.
12. Chew Chew Chew: Learn to chew your food and eat slowly to send the message to the brain that it is full.
13. Control portion sizes: Give your body a chance to burn stored fat by controlling portion sizes.
14. Strike the balance: Burn calories through exercise and calorie deficit to achieve weight loss.
15. Incorporate regular exercise: Combine cardio and strength training for effective weight loss.
16. Do not stress: Stress can lead to unwanted emotional eating and weight gain.
17. Sleep: Getting 7 hours of quality sleep can promote weight loss and gut health.
18. Be at it: Stay consistent and be patient for lasting results.