There's no shortage of quick weight loss dieting tricks floating on the internet.
But that's nothing new giving "how to lose weight fast" is third most searched term out of all "how to" queries on Google.
Like anything else, a massive demand attracts a massive pool of marketers trying to capitalize on the easy and quick fixes the market craves.
Anything along the line of weight loss supplements, diet pills, and even hot diets like "ketogenic diet" and "military diet" are good examples.
No doubt, we love what they promise— a fast and easy diet with maximum results. And most of all, we love the instant effects.
There is something incredibly motivating about seeing your weight coming crashing down, dress size shrinking, and body shape changing right away.
The very least, it keeps us going and makes us feels right about the weight loss plan we are on.
But here is a catch.
Most of those fast weight loss plans are not sustainable or permanent.
The results vanish as quickly as they come.
More often than not, they also leave a massive mess behind. And sadly, metabolism, the key system for weight loss is what's most vulnerable, leaving your body even more resistant to weight loss and fat burn.
Those short-term diets and weight loss fixes are simply too void of the essence that makes a weight loss sticky and healthy.
They often lack essential nutrients and do very little to help establish healthy habits that will lead to permanent results.
But there is a way to incorporate healthy weight loss tips to get fast results.
And they are exactly what'll lay the foundation for better health and weight management.
Without further adieu, here are 7 healthy ways to lose weight fast, backed by science.
And it doesn't matter if your goal is to lose 5 pounds in a week or 20 pounds in a month, these weight loss tips still apply and will provide fast and permanent results.
1. Keep a Food Diary
Let me kick off this list with one simple trick that's neither exercise or food restrictions.
Best of all, it can double the weight you lose.
According to a study conducted by the Kaiser Permanente’s Center of Health Research, people who keep a food diary lose twice as much weight as those who don't (1).
The findings were from one of the largest and longest running weight loss maintenance trials ever conducted.
Keith Bachman, MD, a Weight Management Initiative member adds that "writing down what you eat doesn’t have to be a formal thing. It can simply be posting a note to yourself or sending yourself a text message.
What’s more important is that the process of reflecting on what you eat and how much you’re eating that helps us become more aware of our habits and prevent mindless munching."
In addition to keeping a food diary, participants were asked to follow a heart-healthy DASH diet which is short for (Dietary Approaches to Stop Hypertension).
The DASH diet is rich in fruits, vegetables, low-fat or non-fat dairy.
Takeaway: Tap into the power of keeping a food diary. By doing so, you’ll become more aware of what and how much you’re eating. This process alone can help eat better and automatically eat fewer calories daily.
2. Calorie Counting and Portion Control
In order to lose weight, it's NOT always necessary to count calories as long as you stick to eating real foods like fresh fruits, vegetables, and protein.
However, knowing how many calories to eat per day makes it easy to budget your daily calorie intake.
To find out, use this calorie calculator below.
Just enter your details "cender", "current activity level", "height", "weight", "age" , and your "goal" and how long you have to reach your "weight goal".
Then click to get your daily calories.
The result is the number of calories you need to eat per day based on your activity level and how fast you want to lose weight.
Aside from that, portion control is another effective way to eat less food without counting calories to lose weight since a reduction in energy intake is the main factor for weight loss.
Switching from a large to the smaller plate can significantly reduce the number of foods and calories you eat per meals.
According to researchers at the University of Calgary, people who use the smaller plate strategies lost 5% more weight than those who didn't (2).
3. Eat Real Foods
Though eating fewer calories and controlling portion size will help you lose weight, what matters the most is the foods you eat.
That's because not all foods are created equal.
Some foods require more energy to digest and absorb, making them more weight loss friendly than others.
For example, protein takes more to digest using up to 20-30% of its own calories to digest (3).
Next is carbohydrates, which use 5-10% of their own calories, and then very last, fats which use up to 3%.
Here is a more of a practical example.
If you eat protein loaded with 100 calories, your body uses 20-30 % of that calories to digest and absorb the protein, which is about 20-30 calories.
After the energy is spent, you'd be left with 70-80 calories.
For the same initial food calories of 100, carbs will leave you with up to 95 calories, and fats somewhere between 97-100 calories.
We can safely say some foods have a higher thermic effect.
The thermic of food means the energy requires digestion, absorption, and disposal of ingesting nutrients in the form calories.
It is important to base your meal planning on foods that leave you with fewer calories than others.
Here are some foods with a high thermic effect.
- Protein: Pasteurized Eggs, chicken, beef, pork, lamb, bacon.
- Seafood and Fish: Wild Salmon, trout, lobsters and shrimps.
- Carbs: quinoa, chia seeds, brown rice, whole grain, kale, brussels sprouts, spinach, cucumber, broccoli, cauliflower, bananas, apple, papaya, pineapple, mango, avocados, etc.
- Fats: Olive oil, avocado oil, butter, coconut oil, etc.
Try to assemble meals around these foods.
Takeaway: Basing your diet on high thermic foods, will help you burn more calories while retaining fewer calories from the food. This is sure to reduce the number of foods you eat with minimal effort.
4. Drink Only Water
Drinking water can help you lose weight in several ways.
First, water is 100% calorie free. Drinking water instead of other especially sugary beverages can reduce your calorie intake.
This is well proven.
According to one study, people who drink mostly water consume 194 calories fewer on average per day (4).
Second, drinking water raises your resting metabolic rate by 30%/ As a result, you burn more calories. This increase happens within 10 minutes and can last up to 40 minutes (5).
Another study of overweight and obese children found a 25% increase in resting metabolic rate after drinking cold water (6).
Third, drinking water reduces appetite before meals according to one middle-aged and older adults study (7).
Participants in the study who drank water before each meal lost 44% more weight, as compared to those who didn't (8).
5. Try Intermittent Fasting
Intermittent fasting is simply an eating pattern that helps people eat less and lose weight without counting calories.
By fasting, it naturally reduces the amount of food you eat in a day, leading to a lower daily calorie intake.
While most popular intermittent fasting schedule remains the 16/8, where you fast in the morning until lunchtime. Also, your last meal should be eaten before 8 pm or so to give a long enough duration of fasting at night time.
There are a few other methods you can follow.
- Eat-Stop-Eat: Have a day of fasting once or twice a week for 24 hours each time. Do not do this for two or more consecutive days.
- The 5:2 Fasting: Limit your calorie intake to 500 calories or so for two days a week. Eat the normal way the remaining 5 days.
The idea is to have a period of fasting, which allows your stomach to be emptied out and your body to utilize the stored fat as energy.
6. Start Exercising
While anyone can lose weight without exercise by simply reducing their calorie intake, your metabolism will eventually drop and cause your weight loss to slow and plateau.
Exercise is a natural calorie burner, increasing your body's demand for extra energy for both fuel and recovery. It's an elevated system most optimized for weight loss and tone up.
And depending on the type of exercise you do, you can burn extra calories even after you finish your workout.
For example, HIIT which stands for High-Intensity Interval Training is a type of exercise that is high in intensity and tempo. It can add anywhere from 6 to 15% more calories to the overall workout energy expenditure by doing HIIT.
This is not to say other training styles don't contribute to weight loss. That's because they do.
Since muscle is more metabolically active than fat, exercise like weight training is excellent in preventing muscle loss, which occurs when you lose weight on a diet.
A combination of both cardio exercise and weight training is also said to aid weight loss. It can help you burn extra calories and prevent muscle loss, maximizing weight loss and preventing weight gain (9, 10).
And if you can workout in the morning before breakfast, you can even burn 20% more fat as compared to exercising later in the day.
Believe it or not, your sleep has everything to do with your weight loss.
According to a study published in the American Journal of Clinical Nutrition, quality sleep at night was found to improve one's resting metabolism by 5% (11). That's 5% more your body is burning calories when it's at rest.
In other words, sleep automatically makes your body a better calorie burning machine.
And when compared to those deprived of sleep, better sleep burns 20% additional calories.
It's no doubt sleep is essential when trying to lose weight.
The reverse is also true. Poor sleepers are more prone to weight gain and overeating.
To get an adequate sleep, aim 7-8 hours of sleep.
The takeaway: What's essential here is not getting enough sleep may prevent you from losing weight. Aim 7-8 hours of sleep every night.
Putting It All Together
Losing weight fast is not as hard as it seems. It's most certainly not about dieting either.
It's about sound health principles that can lead to faster results like these 7 that help you lose weight fast.
They will help your body burn calories, reduce appetite, and hunger causing you to eat fewer calories.
By supporting your body right, you can see permanent, sizable weight loss results that you set yourself to achieve.
Try our one day sample meal below:
1 Day Sample Meal Plan