Figuring out how to lose weight often comes with the realisation that it won’t happen as fast as you want it to. Even if you hit gym religiously and keep a strict check on your diet, you will have to be patient to see the results you want. But if you want to shed those kilos fast, there is a way for you to do it. Unlike other good things in life, getting fit doesn’t have to take time. In fact, there are some simple but effective changes that you can make to your diet and workout today to see the changes you want in a little over a week. You’ll be surprised at how small alterations to your lifestyle will help to kick-start your weight loss journey. Think about it: You can achieve the weight loss resolution you made this New Year before 2018 even ends. Here’s how to lose weight with 10 healthy habits which, if you commit to following, will help you to achieve real results in as little as 10 days.
1. How to lose weight fast by counting your calories
There is no other way around it. The simple answer to how to lose weight is that you need to expend more calories through activity than you consume from food and drink. So many people struggle to lose weight because they’re simply eating too many calories. Shifting your energy balance towards burning fat and losing weight requires you to be in what’s called a ‘calorie deficit’.
The easiest way how to lose weight by cutting calories is to find out what your ‘maintenance’ level is and then reduce your daily calorie intake by between 10-20%. Then it’s a matter of tracking what you’re eating to make sure you’re consistently in a calorie deficit. The size of the calorie deficit will determine how quickly you lose weight. However, if you’re overly aggressive and try to ‘crash diet’, then you risk losing more muscle than fat.
2. Eat protein at every meal to feel fuller
We ask all our clients at Ultimate Performance to eat a good source of protein at every meal. There are several reasons why, but the main one is that protein is responsible for the repair and growth of muscle tissue. That’s not all, though. Protein is also incredibly satiating, meaning that it will help to keep you feeling fuller for longer and you are less likely to snack on calorie-laden junk food between meals.
Protein also has a significantly higher thermic effect than carbohydrate and fat, which is a technical way of saying that your body burns more calories digesting and processing it for use elsewhere in the body. A simple rule for men to follow is to aim for four protein based meals per day, with roughly 30-40g of protein per serving.
3. Prep your own food for better results
If you’re already tracking your calories and your macronutrients, one way to pretty much guarantee success is by preparing all your meals in advance. We advise every body transformation client at Ultimate Performance to have their nutrition game plan in place at least 12 hours ahead. You really want to avoid a situation where you wake up and don’t know what you will be eating that day. Remember, it’s much harder to lose sight of your weight loss goals and eat something you shouldn’t if you have all your healthy and on-plan meals ready for the day and by your side.
Here are some tips to help you master food prep:
- Buy foods in bulk and portion them out: It’s far more cost-effective to buy food in bulk, whether it is protein sources, vegetables or bags of nuts. What portioning them out means is that they’re already segregated and ready to go when you need to prepare them.
- Batch cook recipes: Making a huge batch of food in one go means you can freeze or store the extra portions to eat at a later date, saving you lots of time in the long run. This is particularly useful for those who want to lose weight but have hectic schedules.
4. How to lose weight by reducing carb intake initially
We’re not trying to demonise carbs – they have a time and a place in every body transformation plan. But if you have weight to lose and your body is inflamed, a period of low carb eating can be a real benefit in kick-starting your weight loss efforts.
Many people think they need carbs at every meal. But unlike protein and fat, which are essential to your survival, your body can function quite happily without them. So your diet plan to help you how to lose weight doesn’t need too many carbs. A great place to start is to cut highly-processed carbs out of your diet and swap them for green vegetables like broccoli, spinach and kale. They are full of vitamins and minerals, high in dietary fibre and low on calories. This means that you can eat lots of them to help keep hunger at bay.
Remember, the leaner you are, the more carbs you can handle. When you do reintroduce carbs back into your diet, add a small amount in your post-workout meal or have them with your final meal of the day (carbs stimulate production of a hormone called serotonin, which aids sleep).