There are plenty of diets carefully honed to assist with losing fat. Likewise, plenty of workout routines take weight-loss-centric approaches.
It can be tough to pick the best strategy among the rest—but which strategies are the most successful?
The Key To Losing Weight Quickly
Slimming Down: Surefire Approaches
There are totally some effective ways to maximize your daily fat burn. It’s even possible to lose weight relatively quickly. This said safety should be prioritized with any fitness or dieting routine—regardless of your initial goals. Your doctor really is your best resource, as they can help you establish a weight loss routine centric to your body’s needs.
In any event—there are a couple of surefire approaches to weight loss. They can be fun, too! Routines don’t necessarily need to follow stringent diets, stressful workouts, and strict schedules—but they definitely require a little pre-planning.
Much like our bodies, every diet is different: While one meal-prep schedule may be successful for some, being low-calorie, it might not be as effective for another.
Indeed, diet is the biggest factor impacting fat burn. Planning out a solid meal strategy is the easiest way to lose weight fast—as you can create a cool plan that reduces your waistline and hours spent prepping, alike.
The Pre-Prep: Staying Satisfied
What’s great about effective weight loss plans is their ability to serve multiple purposes. For example, some diets focus on boosting your body’s metabolism.
This works wonders for fat loss, no doubt, but it’s also beneficial to your fitness level. Male muscle growth, female muscle growth—both are achievable during a weight loss routine. The key to losing weight, and keeping it going, is to find a strategy that isn’t only effective—but also fun.
It’s important to note, though, that losing weight gradually is often healthier, in the long run.
In fact, doctors suggest that those looking to shed pounds, fast, aim for between one and two pounds less per week. Naturally, sticking to the same routine helps: If you keep your strategy constant, any changes in your weight can be better attributed to solid progress.
So, are you ready to see a thinner waistline?
If you are, the approach below should cover most of the bases. It has a couple of methods, rather than one, but this is because each approach benefits the other. And this can really boost your routine to new heights—helping you burn as much fat as possible.
Let’s Check Out Steps to Losing Weight
Step One: Have Protein for Breakfast
As they say, breakfast is the most important meal of the day. Protein regulates our appetite hormones—and consuming more of it, over time, will help you feel fuller, longer.
This is because eating protein causes a rise in the satiety hormones peptide YY, cholecystokinin, and GLP-1.
When these hormones rise while the hunger hormone called ghrelin falls—due to eating—your body’s overall appetite goes down.
This is a pretty big effect, too: Research shows that those who prioritize high-protein breakfasts benefit from these hormonal effects throughout the day. So, by doubling down on eggs, oats, sardines, and nuts for that first meal, you can achieve an extra few hours of weight loss potential.
Breakfast is also important because it kickstarts your metabolism early on—and metabolism in motion tends to stay in motion.
Step Two: Cut the Carbs
It’s totally true, too, that carbohydrates can make weight loss pretty tough. Conversely, cutting them out can make your weight go down. Carbohydrates have a pretty big impact on your body’s day-to-day processes.
Starchy, refined carbs like cereal and pasta might taste great—but eating them tends to have immediate impacts on our body’s use of blood sugar. When this happens, you’ll tend to feel hungrier more often.
As the health and wellness industry continues to evolve, low-carb diets for weight loss only become more popular. By reducing one’s sugar intake, one can even make their metabolism regulate itself better. This is well-supported by scientific studies, of course—and it’s helped create some of the world’s most effective weight loss programs to date.
Step Three: Eat More Healthy Fat
That’s right: eating fattier meals can contribute positively to your weight loss journey. Don’t worry too much about eating fats in general, either, as they’re incredibly healthy to consume. Your body needs healthy fats to properly digest food—so stock up on the avocado oil and olive oil, next chance you have.
As a rule of thumb: ‘Healthy’ fats are also fats that have little, or even no, saturated content. Two major fats to avoid, in this case, are butter and coconut oil.
The best way to keep your fat sources healthy, in any event, is to prefer fats that are directly derived from plants and animals. Unlike fats which have been refined for taste and longer shelf-lives, fats derived from nature, overall, provide more health benefits.
Step Four: Start an Intermittent Fasting Plan
Intermittent fasting has become pretty popular, in recent years, due to its number of surprising health benefits. The practice of intermittent fasting involves shorter, zero-calorie stretches—each finishing with a small timeframe for meals.
While anyone can try out intermittent fasting with a shorter ‘no-food’ period, studies suggest that the minimum intermittent fasting hour-ratio split is about 16 hours, fasted—and eight hours, nonfasted.
By abstaining from food for approximately 16 hours, eating only during the above-mentioned eight-hour window, you can really boost your body’s fat-burning potential.
A variety of studies have covered the health benefits of committing to intermittent fasting over a period of 24 weeks—and the benefits aren’t only weight loss-related. Medical experts now believe that intermittent fasting can reduce the risk of metabolic diseases, including diabetes.
Intermittent fasting is certainly a reliable way to lose weight, as fasting programs require little maintenance overall.
Still, be sure to talk with your doctor before trying intermittent fasting for yourself. While ‘calories in, and calories out’ will always be one of the golden rules of weight loss, some stronger dieting approaches like fasting take some time to get used to.
Step Five: Have a Healthy Sleep Schedule
Surprisingly, one of the most important factors of weight gain, and weight loss, is sleep! We might not think of sleep as a diet-related part of life, but many scientific studies show that sleeping less than five hours per day, over time, increases the chances of obesity.
Where quick fat loss is considered, a poor night’s sleep actually slows down the body’s ability to convert calories into energy. At the same time, it produces more cortisol and insulin to promote increased fat storage.
In general, a physically stressed body, due to lacking sleep, will try to hold onto as much reserve energy source as possible—and fat is the best reserve energy source around.
Step Six: Plan Out Your Portions
Weight loss plans like the Atkins Diet succeed because they focus on food portion control. Expending more calories than you consume is still of utmost importance, but it’s surprisingly easy to eat too much when your meals don’t follow a schedule.
Food servings have gotten a lot larger, over the years, making it incredibly easy to miscalculate one’s intake if it isn’t mapped out.
Additionally, a day which isn’t structured, meal-wise, is more likely to end up swinging by the restaurant, or even the drive-thru, when meal-prep doesn’t fit into the daily schedule. In these cases, consuming too many calories becomes even easier.
Planning out your portions, these days is incredibly easy as well. We definitely suggest trying the smartphone app, MyFitnessPal.
It’s a full-fledged daily diet planner, helping you visualize what foods to eat, when to eat them, and how often to do so.
It’s also a great answer to the difficulties involved with counting calories: The app has a nifty barcode scanner—as well as a food calorie lookup tool. So, instead of researching every food portion, you want to dig into—you can get instant data logs to aid the process.
The Spice of Life: Routine Variety
The easiest way to lose weight fast, making sure it stays gone for good, is to have fun during the process. Apps like MyFitnessPal can take out all of the nitty-gritty details, allowing more time to spruce up your meals with tasty ingredients.
Over time, things like portion control will just become habits—and habits, in the long run, help us lose the most weight overall.
When it comes to losing pounds around the waist, it’s important to stay active, too. Cardio activities, like jogging, hiking, and swimming are great choices. If you’re trying out intermittent fasting for the first time, though, it’s probably best to take it easy, in the beginning.
The same goes for a new approach to meal proportions and diet scheduling: Exercising requires plenty of body fuel, and your body’s current fuel levels will determine how effective it can be. If you’re tinkering on these fuel levels, though, your body might struggle a little.
Whether you’re trying to slim down, achieve some male muscle growth, boost female muscle growth or simply want to be a little healthier than before, adopting a schedule that’s reliable while also having a variety will matter the most. There are a ton of fun ways to exercise, throughout the day.
Between fitness centers, nature, recreational sports and even socializing out and about, the world is brimming with possibilities around every corner. By adopting a healthy diet, as well as a long-lasting meal schedule, you’ll get even more out of these activities.
At the end of the day, it’s really about the combinations we make, diet and fitness-wise, that unlock the secrets to weight loss. So let’s get creative and invent our own weight-loss strategies, bottom to top.
What will your lifestyle’s newest ingredients be?
After changing his best friend’s life by helping him lose over 70lbs, dropping him down to an amazing 7% body fat, Terry was inspired to be a full-time internet trainer knowing he could do the same for many more. In 2010, Terry published his own diet and fitness e-book that can be purchased on this website. Let Terry help you change your body for the better!
Latest posts by Terry Asher (see all)
Losing Weight Quickly: The Easy Way
It can be tough to pick the best weight loss strategy among the rest—but which strategies are the most successful? Losing Weight Quickly: The Easy Way