If you're overweight, you've probably asked yourself hundreds of times, "How do I lose weight fast? Holy crap, it really bugs me that I can't do it!"
The reality is that there are literally hundreds of programs to lose a lot of pounds in a short time. And some are very effective, in the moment. You may have tried it...
But the problem is that most diets aren't sustainable in the long run because they starve you and keep you feeling dissatisfied.
And if you don't have the willpower to do it, hunger will eventually get the better of you. You end up giving up and getting even fatter in the following months. So many diets put your health at risk?
Table of Contents
- Why do we gain weight after a diet?
- How to lose weight effectively?
- 10 articles to help you lose weight fast
- When losing weight quickly is urgent
- 1. Drink healthier to lose weight fast
- 2. Cut carbs to speed up weight loss
- 3. Fibers to promote slimming
- 4. Eat more protein
- 5. Eat good fats to lose weight faster
- 6. Coffee to boost your weight loss
- 7. Vinegar in your diet
- 8. Consume probiotics
- 9. In life it is not necessary without iron
- 10. Try intermittent fasting
- 11. Do weight training to lose weight faster
- 12. Sleeping more helps you lose weight
- How to Lose Weight Fast – Conclusion
- Lose weight without waiting
Why do we gain weight after a diet?
Unfortunately, this is a fairly natural phenomenon. This is often a consequence of the diet itself.
Why is that ?
Well, because most diets aim to make you drastically reduce your calorie intake. That's a good thing in itself… But the problem is that your body doesn't just reduce your body fat when you eat less. It also reduces your muscle mass, because muscle mass requires more calories to maintain than fat mass.
The result of this process is that you end each diet with reduced muscle mass, and therefore a reduced basal metabolic rate. The latter corresponds to your minimum daily calorie requirement, the one that is just necessary to make your body work, even if you stay in bed all day. This need is therefore incompressible.
But the basic metabolism decreases at the same time as your muscles melt. This is why an elderly person often needs fewer calories than a growing teenager.
So if you lose muscle while dieting, you'll still need to reduce your daily calorie intake so you don't gain weight afterwards. In fact, it's a real vicious circle...
How to lose weight effectively?
This is why an effective and sustainable fat loss program must meet the following criteria:
- Reduce your appetite without starving yourself;
- Replace bad eating habits with good ones;
- Do not depend on meals prepared by the seller of the weight loss program (many offers of this kind on the Internet);
- Burn fat, not muscle;
- Improve your physical condition at the same time.
In fact, an effective diet must be a complete learning process and not a ready-made solution that costs an arm and a leg. This is the only solution so that you don't let go along the way.
Perhaps the real question should be this: How to lose fat without dieting?
Well, let's say that rebalancing your diet and knowing some tips validated by science are generally the real solution for your overweight.
As you will see in this very comprehensive article, it is not that difficult.
10 articles to help you lose weight fast
Before going further in reading this article, I invite you to discover the latest topics of the blog to help you lose weight quickly:
- The number of calories to burn to lose 1 kg
- PhenQ, our opinion on this slimming supplement
- I want to lose weight: 30 rules and tips to get there
- How to boost your metabolism: 11 weight loss tips
- Low calorie diet: 12 health risks to consider
- Sleep and weight loss: 5 tips for success
- Lose weight after 50 with these 19 effective techniques
- Cinderella Solution Women's Weight Loss Program (Review)
- 250 recipes to lose weight with the Metabolic Cooking program
- Why I eat too much and how to fix it
You will find the complete list of articles on the site at this page.
When losing weight quickly is urgent
Many people start dieting primarily for cosmetic reasons. This is particularly the case for women before the summer. No, don't deny, it's not worth it 😉
But the primary reason why it is often necessary to go on a diet is elsewhere. Indeed, it is first and foremost a health issue.
Of course, visible fat is often unsightly when there is too much of it. This is called subcutaneous fat (under the skin).
However, the one that is really dangerous is the visceral fat. It is that which surrounds the vital organs and which cannot be seen. In small quantities, it is essential to protect these organs. But in large quantities, it is the cause of many health problems such as cardiovascular disease or type 2 diabetes.
In the end, whether your goal is to improve your health or simply to get leaner for your summer outfits, burning body fat is a real challenge.
Besides reducing calorie intake through diet and exercise (or both), many factors influence getting rid of fat faster.
Luckily, there are plenty of fairly easy-to-learn habits that can speed up fat burning. Here are 12 to put into practice right away if you really want to losing weight rapidly. We start with the food rules:
1. Drink healthier to lose weight fast
Swapping a soda for a healthier drink is certainly the shortest route to eliminating fat fast enough. In fact, sodas and fruit juices, even if you make them yourself, are fat gas pedals.
Alcohol also adds unnecessary calories, not to mention all the junk you can swallow during a drink. Sure, it's fun once in a while, but be moderate if you want to get rid of your fat reserve. And above all, avoid beer as long as you are overweight because it is an alcohol that you unfortunately never drink in small quantities.
This blog often talks about the risks associated with these various beverages in several articles. Studies have shown that the consumption of sugary drinks and alcohol is linked to an increase in abdominal fat. Cutting out or reducing them is bound to have an almost immediate impact on your waistline.
The importance of fluid intake
Good news, increasing your water intake will have the opposite effect. You should know that the breakdown and elimination of your fat mass are favored by the consumption of water. Don't be afraid to drink more than 2 liters a day, even in winter.
As pointed out this article from the health website Le Figaro, drinking a large glass of water before eating promotes weight loss. Indeed, water acts as an appetite suppressant, fills the stomach before meals and reduces appetite. Try it, you'll see!
A NCBI study found that drinking half a liter of water before meals caused you to lose 2 pounds more in just 12 weeks. That is the equivalent of 8 kilos per year. It's still not bad!
If drinking a lot of plain water is difficult for you, you can drink green tea or herbal tea Sugar free. Sparkling water can also be a good alternative, but check the salt content in the one you buy.
green tea is interesting because it contains caffeine, which is sometimes mistakenly called theine (see this article from Futura Sciences). It is also rich in antioxidants. However, these 2 constituents of green tea seem to contribute to the elimination of body fat and to the acceleration of the metabolism.
IN SUMMARY : sugary drinks and alcohols are associated with a greater risk of belly fat and an accumulation of body fat. On the opposite, water and green tea help to lose weight quickly.
2. Cut carbs to speed up weight loss
Reducing your intake of carbohydrates, especially refined ones, can only speed up your weight loss.
During the industrial transformation process, refined cereals, for example, lose their fiber and nutrients. All that's left are fast-absorbing carbs that breed type 2 diabetes.
Furthermore, their high glycemic index produces spikes in insulin followed by a drop in blood sugar (hypoglycaemia). The result is that you are hungry even though you just left the table less than 2 hours before. That's why you're never satisfied after a fast food meal.
This wouldn't have happened to you with a meal higher in quality protein and fat, along with some complex carbohydrates, whole fruits and vegetables.
Further interesting information on this subject can be found in this article from Therapeuthes Magazine.
Various studies have shown that eating refined carbohydrates is associated with more belly fat. Not just subcutaneous fat, but also excess visceral fat often leading to obesity.
Conversely, a diet richer in Whole grains was associated with a lower Fat Mass Index, and a thinner waist in this NCBI scientific report.
For best results, drastically reduce your consumption of pastries, processed foods, white bread and breakfast cereals. Replace them as much as possible with whole grains without sugar, whole fruits (no juice or compote), quinoa, buckwheat, barley, sweet potatoes, oatmeal, etc.
Lose weight fast with these vegetables
Readers regularly ask me: What are the foods that make you lose weight?
In reality, no food makes you lose weight. There are no fat-burning foods either. All this is marketing packaging or a way to attract gullible people that we are all more or less in the face of advertising 🙁
However, certain foods have the particularity of helping you eat less. And especially they promote your satiety without binging on calories. Among them, you will find vegetables in particular.
Indeed, many plants are naturally low in carbohydrates. You can use and abuse it. Here are a few :
- Cabbage (cauliflower, Brussels sprouts, kale, etc.)
- Green beans
Don't be afraid to fill your plate with it 😉
You can also combine them with wholemeal pasta or brown rice to eat fewer carbohydrates while increasing your fiber consumption, which we will discuss in the next point.
IN SUMMARY : Refined carbohydrates are low in fiber and nutrients. They increase the feeling of hunger and promote diseases such as type 2 diabetes. Their consumption is also associated with a fatter belly.
3. Fibers to promote slimming
Soluble and insoluble fiber is found in many foods, including seeds, fruits and vegetables. Solubles are particularly important for slowing the absorption of fats and reducing LDL cholesterol, also called bad cholesterol.
They naturally play a role of hormone regulator by controlling estrogen levels which are implicated in abdominal obesity. In addition, they promote the impression of satiety over time and therefore encourage you to eat less.
Here is a small list offoods high in soluble fiber :
- Sweet potatoes
- White and red beans
- Green beans
- Brussels sprouts
- Chia seeds
- Dried figs
One study found that increasing fiber intake promotes satiety and reduces feelings of hunger. An increase of 14 grams of fiber per day was even associated with a reduction in calories consumed by 10%.
In addition, the people who participated lost about 2 kilos in 4 months, just thanks to this daily fiber intake, according to this American study.
IN SUMMARY : Consuming more fiber each day will help you eat less effortlessly and melt fat faster.
4. Eat more protein
Rest assured that adding high-protein foods to replace high-carb ones is bound to have an effect on your waistline. And that's true even if you don't reduce your calorie intake. Incredible !
Do you know why ? Well first because your body must consume about 30% of calories from protein to digest them. While it will only take 10% of calories from carbohydrates to digest them.
Do the math: If you eat 500 calories, your body really only has 350 available for energy or fat if it's protein. While it will have 450 calories if you consumed carbohydrates. That's about 28% more!
But that's not the only reason you should replace some carbs with protein.
Proteins have the particularity of reduce appetite for 3 reasons:
- They promote satiety;
- They are digested more slowly;
- They do not create a spike in blood sugar followed by hypoglycemia.
We mainly find the dietary protein in the following foods:
- shellfish and crustaceans
- Whole grains
- nuts and seeds.
In fact, numerous studies have shown that eating more good quality protein is associated with less belly fat. This is particularly indicated by this NCBI report.
Not to mention that a high-protein or simply richer-protein diet can preserve your muscle volume while you lose fat by dieting.
IN SUMMARY : Eating a higher protein diet is associated with lower body fat. In addition, this nutrient reduces appetite, encourages you to eat less often and preserves your muscle mass.
5. Eat good fats to lose weight faster
It's true, it seems against nature to say that. We've been told for decades that we need to eat less fat to lose weight. And we were sold foods with 0% of fat, making us believe that this is how we were going to burn our fat reserves.
Well that's wrong. We should say that we should eat “better fat” rather than less fat.
Let me explain: Our body cannot live without lipids. Our cell membranes themselves need it. It is estimated that 25% of fat is needed in the diet. But still, it's important to eat first quality fats.
Digestion of fat takes time in the stomach, which reduces appetite and hunger pangs.
A 3-year US study found that a Mediterranean-style diet high in healthy fats, such as olive oil or nuts, is associated with a lower risk of gaining weight than a low-fat diet.
Pay attention to the quality of the fats consumed
Of course, that doesn't mean that all fats are good.
For example, you certainly know how toxic the trans fat so common in industrial products is. Various studies have clearly demonstrated that this type of fat promotes body fat, increased waist circumference and visceral fat (the most dangerous).
Some examples of healthy fats to include in a balanced diet:
- Olive oil
- coconut oil
- Nuts and seeds (chia, sesame, flax, sunflower, etc.)
- Butter (yes you read that right!)
However, keep in mind that even when they are healthy, fats are calories. Unlike proteins and carbohydrates which contain 4 Calories per gram, fats contain 9. In addition, our body absorbs them losing only 4% of these calories to digest them.
So indulge yourself in moderation. Rather than just adding healthy fats to your diet, replace those that are not by good quality fats.
IN SUMMARY : Fat is digested slowly. Its consumption can therefore reduce your appetite. Higher intake of healthy fats is associated with a slimmer waistline, reduced weight gain, and less belly fat.
6. Coffee to boost your weight loss
Almost all supplements that claim to burn fat contain caffeine as one of the first ingredients. It's not for nothing !
Contrary to what one might think, caffeine is not only found in coffee. It is this same molecule that we find for example in tea, often wrongly called theine, chocolate, maté or guarana. This is indicated, among other things, by this article from the canadian government.
Caffeine has the particularity of stimulate the central nervous system and of promote the destocking of fats in free fatty acids. It is these fatty acids that the body can burn during exercise and not body fat directly.
Also, caffeine can boost the effect of your workouts. Indeed, it increases your energy expenditure and accelerates your metabolism (thermogenesis) from 3 to 11% depending on this American study.
Of course, to get the most benefit from coffee or caffeinated beverages, you must consume them. without sugar and without cream. You should also be careful not to drink too much of it, because high doses of caffeine can have side effects such as insomnia, anxiety, excessive digestion, etc.
If you want to relax a bit, watch this video of the song “Le café” by Oldelaf:
IN SUMMARY : Coffee, tea, mate, guarana and other components contain caffeine. This molecule promotes the destocking of body fat and accelerates the metabolism. Studies have shown that caffeine consumption promotes weight loss.
7. Vinegar in your diet
Vinegar is well known for its health benefits. It plays a role in heart health and blood sugar regulation. The different types of vinegar have various advantages that are worth discovering in this article from Natura Force.
But in addition to these benefits, some studies show that vinegar can give a fat burning boost. This is among other things due to the presence of acetic acid. In addition, the consumption of vinegar increases the feeling of satiety and reduces appetite.
It is very easy to add vinegar to your diet. For example, you can dilute apple cider vinegar in water during your meal. For the record, the ancient Romans were very fond of drinking acetum, a drink made from water and wine vinegar.
Of course, if you don't like to drink it, you can use it in salad dressings and marinades.
IN SUMMARY : Vinegar will help you feel full, reduce your caloric intake and therefore your body fat at the same time.
8. Consume probiotics
Probiotics are beneficial bacteria in your digestive tract. They are important for good health. According to Health Magazine, probiotics help break down food, synthesize vitamins, block the growth of disease-causing bacteria, and boost the immune system.
TO FIND OUT MORE: Read our article on natural probiotics
Consuming more probiotics through food or dietary supplements can also help burn more fat and to control your weight.
You will find these bacteria in quantity in these foods such as:
- Chinese cabbage (Kim Chi)
These are basically fermented foods.
This report of 15 American scientific studies shows that people who take probiotics lose weight faster than those who consume a placebo. Their IMG or fat mass index (BMI in English) was much better than that of the other group.
In another American study carried out on 28 people, the consumption of yogurt containing Lactobacillus bacteria reduced their body fat by 3 to 4%. Although you'll find them in your diet, supplementing with probiotics is the quickest and easiest way to get enough of them in your intestines.
IN SUMMARY : Consume probiotic supplements or increase your intake of these good bacteria in your diet. It will help you lose weight quickly and permanently. This will gradually reduce your fat reserve.
9. In life it is not necessary without iron
Iron is an important element that performs vital functions for living beings.
A lack of iron in the body can have dramatic consequences on our health. Among other things, it plays an important role in the functioning of the thyroid. This gland produces hormones that regulate our metabolism.
According to the Doctissimo website, the common symptoms of hypothyroidism are :
- intense and lasting fatigue;
- abnormal chilliness and hypothermia;
- unexplained weight gain associated with oedema;
- decreased appetite;
- slow heartbeat (bradycardia);
- increased blood cholesterol level;
- joint and muscle pain (cramps);
- menstrual cycle disorders;
- constipation ;
- goiter (swelling at the base of the neck);
- puffy face with sometimes bulging eyes;
- mood swings ;
- memory and concentration disorders;
- pale, dry skin;
- fragile and brittle nails and hair;
- hoarse voice.
Of course, you must seek medical advice if your thyroid is not working properly.
However, additional iron intake can help your thyroid function properly if it is not seriously ill, but only lacking in this micronutrient. Maybe that's all you need regain energy and speed up your metabolism.
A study was carried out on 21 women who lacked iron and received iron supplementation. This resulted in weight loss as well as a decrease in their waist circumference and fat mass index. In addition, their HDL cholesterol, also called good cholesterol, increased while their triglyceride level decreased.
Unfortunately, many people do not consume not enough iron today. Women, children, vegetarians and vegans are among those most affected by iron deficiency.
So make sure your diet contains enough of it. In particular, you should eat some of the following foods regularly:
- Spinach and other green vegetables
- White beans, chickpeas, lentils
- pumpkin seeds
- Sea food
- Liver and offal
- Red meats
- Dark chocolate (as dark as possible)
To facilitate the absorption of iron, also eat foods rich in vitamin C or take supplements.
IN SUMMARY : A lack of iron in the body is often associated with thyroid dysfunction. Better functioning of this gland is generally accompanied by weight loss and better destocking of body fat. Especially since a rebalancing of iron is accompanied by a renewed energy and an acceleration of the metabolism.
10. Try intermittent fasting
Among the tips for losing weight quickly, this is the one that comes up most often in recent years. And it's not for nothing.
Intermittent fasting is a way of eating that involves alternating cycles of eating or not eating. Contrary to what some still think, this is not not at all difficult to set up, even for a good eater like me 😉
Numerous studies have confirmed the health benefits of intermittent fasting, as well as its ability to burn calories and make you lose unwanted pounds quickly.
A study was carried out at a University of Texas on intermittent fasting. His results revealed that this practice allowed participants to lose 7 kilos in 3 to 12 weeks. Their fat mass was reduced by up to 5.5 kg over this same period.
Also, if you combine fasting with a resistance sport like weight training, you can very well lose fat while gaining muscle.
Of course there are several types of intermittent fasting. Personally, the one I prefer is 16/8. I find it very easy to manage and suitable for my lifestyle.
In fact, you just need to find the variant of fasting that fits your lifestyle, your schedule or your sports training. Find the one that works for you.
IN SUMMARY : Intermittent fasting also called fasting is able to make you lose weight very quickly. It also has the advantage of allowing you to maintain or increase your muscle mass at the same time. This is generally not realistic with the low-calorie diets offered on the market.
11. Do weight training to lose weight faster
Exercising to lose weight is a great idea, but did you know that weight training is extremely effective for losing weight quickly?
Women often jump when you talk about bodybuilding because they immediately think of bodybuilders or Russian hammer throwers. But I want to reassure you, you will never get this type of monstrous physique without a supply of more or less legal products sold under the coat 😉
In reality, bodybuilding is simply doing resistance exercises. This means that your muscles have to contract when something is in the way. And it doesn't have to be dumbbells, because it can be your own body weight or elastic bands.
This kind of workout tones your muscles and increases your strength. Your muscle volume will increase, but the proportion depends primarily on the type of training chosen.
Look, there is a big difference between the musculature of a gymnast or a pro tennis player and that of a bodybuilder. And yet, the 3 certainly do strength training to improve their performance.
Scientific research has repeatedly proven that resistance training has many health benefits. And above all, he is particularly effective for losing weight quickly.
Among the main reasons are:
- Significant calorie burning during your sessions;
- Acceleration of the metabolism for 48 to 72 hours after your session;
- Lean muscle burns more calories than fat, even at rest.
This NCBI report indicates that 10 weeks of strength training can increase the number of calories burned at rest by 7% and lose 1.8 kg of body fat.
The most effective weight loss exercises are those called polyarticular exercises. These include push-ups, burpees, the rowersquats, lunges and pull-ups. You will learn how to do these exercises in the Bodybuilding section of this blog.
IN SUMMARY : Resistance training or bodybuilding increases the amount of calories burned during sessions, but also at rest. It is therefore an important ally for losing belly fat and reaching your ideal weight much faster. Not to mention that practicing physical activity will improve your health.
12. Sleeping more helps you lose weight
It may sound silly, but going to bed earlier or getting up a little later can help you lose weight faster.
There have been many medical reports about it. For example, a American study on 68,183 women showed that those who slept a maximum of 5 hours per night over a long period were more likely to gain weight than those who slept at least 7 hours.
A other study was carried out on 245 women who were following a 6-month weight loss program. Those who slept 7 hours or more had a higher success rate of 33% than those who slept less.
Research has explained that this result is due, among other things, to the fact that lack of sleep alters the functioning of the hunger hormones. As a result, those who do not sleep enough eat more to compensate.
Anyway, I've often noticed that I eat a lot more when I'm tired. Is this also your case?
Although not everyone needs the same amount of sleep, most scientific studies indicate that we should sleep at least 7 hours per night to reduce the risk of weight gain.
Try to have a good sleep routine. Do not consume caffeine after 4 p.m. and stop consulting your smartphone or other connected electronic devices an hour before sleeping.
IN SUMMARY : Getting enough sleep has often been associated with better hunger management and therefore better weight control. Also, don't sacrifice a good night's sleep if you don't have to.
How to Lose Weight Fast – Conclusion
Losing weight easily and having a flat stomach or slimming your thighs are attainable goals with patience. Of course, as stated in the title of this article, you can lose weight pretty quickly.
However, remember that you did not gain weight overnight. You must therefore set yourself realistic goals and resume physical activity without rushing.
Replacing a bad diet with a few healthy habits like the 12 tips in this article will help you make a difference. Even tiny changes can have amazing results.
This is why the program “I learn to eat to lose weight” worked so well for hundreds of people. It teaches you how to change the way you handle food and will make you lose weight permanently without starving yourself.
If you are determined to change, you absolutely must discover my program which has already helped hundreds of people to lose weight quickly without pain. The good news is that this weight loss coaching program contains simple tips that work, even if you've failed with a weight loss diet in the past.
Are you having trouble losing weight?
You can forget your extra pounds if you follow this new plan with simple actions. Lose up to 1 kilo of fat per week without starving yourself and take back control of your body.
In reality, it is not a diet but a complete guide that teaches you why you have grown and How? 'Or' What lose weight without dieting, naturally. It is accompanied by a fitness and bodybuilding program to follow at home.
Try, you have 30 days to change your mind and get your money back. No commitment.
Lose weight without waiting
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