Adults who are overweight now number 1 billion worldwide. Think about that.
To give you an idea of how many people that is, the world’s population was at its peak just 200 years ago.
Additionally, obesity affects more than one-third of Americans. This indicates that one-third of the people you see walking by are obese.
These are some startling numbers, and it should come as no surprise that 45% of all Americans make losing weight their New Year’s resolution each year.
The weight of the population is soaring in this new age of fast food, technology, and sedentary behavior.
Gaining weight seems all too simple with all-you-can-eat buffets and food that can be delivered right to your door.
How do we lose it, though?
And how quickly can we complete this?
You have that reunion at the end of the month or that wedding in five weeks.
To feel confident and have attractive photos, you want to lose weight.
How can we expedite this process, make it as simple as possible, and produce the best results in the shortest amount of time? You’ve been told how to lose weight by eating healthily and balancing your caloric intake and expenditure.
We’ll go over six strategies in the text that follows for accelerating your weight loss.
It is crucial to keep in mind that there is no magic drug that can accelerate weight loss with little to no effort required; instead, it requires discipline, eating the right foods, and exercising.
However, the techniques in the following sentences will help you supplement your weight loss and see results more quickly.
1. Intermittent Fasting
This method, which is popular in the fitness industry, is a great way to allow yourself to feel satisfied and full while on a diet.
The way intermittent fasting operates is that you have a window of time during which you can eat and other windows of time during which you must fast (fasting period).
Numerous studies have shown that fasting improves cardiovascular health, weight loss, focus, and concentration, and even has the potential to lengthen life.
Now that you’re fasting, you might worry about your hunger throughout the day.
But do not fret.
According to science, you only experience hunger when your body anticipates it.
This explains why, when eating three meals a day as usual, you start to get hungry at breakfast, lunch, and dinner.
When you stop eating at a specific time, such as breakfast, the production of the hunger hormone ghrelin stops, which reduces your level of hunger.
You should pick the intermittent fasting method that best suits your needs and is the simplest to follow since there are several different variations of the practice.
You can select from a variety of intermittent fasting patterns, including the following:
- Fasting on alternate days
- 5–2
- OMAD (One meal a day)
- Warrior diet
- 16–8 Approach
We will provide a brief summary of each of these approaches so you can gain an understanding of them and choose the approach that would work best for you.
Alternate Day Fasting
The first item on the list is alternate-day fasting.
This is a practice where you eat one day and fast the next, as the name would imply.
Although it may seem difficult, it is much simpler than it seems and yields excellent results.
It’s hardly a diet, given that you are allowed to eat whatever you want on your “feeding” days.
Even though you can eat as much as you want on the “feeding” day, this method results in a weekly total calorie deficit, which accelerates weight loss.
It is crucial to keep in mind that how much and what kind of food you eat on your feeding days will determine how quickly you lose weight.
For instance, eating 5,000 calories on your feeding days won’t cause you to lose a lot of weight; however, eating a diet of 3000–3,500 calories will.
5–2 Fasting
Similar to the alternate day method, the 5–2 intermittent fasting method only requires you to fast twice a week on two different days.
For those with hectic schedules or social commitments, this greatly simplifies things.
The advantage of this method is that you can pick the days you fast, so you shouldn’t choose days when there aren’t any social gatherings centered around food or days when you need food to get you through the day.
If done properly, it will result in a weekly calorie deficit and hasten weight loss.
OMAD Fasting
The OMAD fasting method is gaining popularity because it allows you to eat a substantial meal each day while still providing many of the health benefits of prolonged fasting.
For instance, I would feel full and satisfied and be in a significant calorie deficit if I ate one meal every day at 5:00 pm that contained 1700 calories from whole, nutritious foods.
Many people who adopt this eating pattern skip breakfast and lunch in favor of a substantial dinner that will leave them feeling full.
As long as they are not excessively calorie-dense, this also enables the person to eat some “cheat” foods during this meal and still experience weight loss.
Can you eat whatever you want and still lose weight?
Sound good, yes?
Warrior Diet
With a four-hour window for eating, the warrior diet involves fasting.
This does not imply that you should go on a four-hour binge because you will not lose weight doing so.
During this “feeding window,” you can eat two or three times, and your body will transition to a ketogenic state and start burning fat for energy.
Eat wholesome, nutritious, high-volume meals during your feeding window to hasten weight loss, but also include a small amount of what you are craving to keep the diet sustainable.
16–8 Fasting
The 16–8 method is possibly the most popular and straightforward to follow of the ones on this list.
which, as the name suggests, calls for an eight-hour meal and a sixteen-hour fast.
For those with a full schedule or a family, this is perfect.
An illustration of someone who practices this type of intermittent fasting would be someone who eats between the hours of 12:00 and 8:00 pm.
This results in a 16-hour fast that includes all the advantages of fasting.
This is a well-liked, simple method of lowering daily caloric intake without interfering with daily activities.
2. Apple cider vinegar
Because this is possibly the closest natural source, we have that is thought to supplement weight loss, research has been done in this area.
In a 2009 study, 175 obese patients were divided into three groups and given either no vinegar, one tablespoon, or two tablespoons of vinegar daily for 12 weeks.
The results of the 12-week study showed that the weight and fat percentage of the participants who consumed the vinegar were significantly lower, but there was little difference between those who consumed one tablespoon and those who consumed two.
Therefore, consuming just one tablespoon per day could hasten your weight loss and help you lose those extra pounds!
3. Vegetables before meals
This is one of my favorite methods for accelerating weight loss because it allows you to increase your intake of fiber and multivitamins while also motivating you to consume fewer calories at the end of the meal.
Before starting to eat your meal of starchy and other high-calorie foods, use this technique to fill up on high-volume, nutritious foods.
Simply eat a small salad before you leave to avoid overindulging at the restaurant and to keep your weight loss on track. This could be a particularly effective strategy before you go out to eat.
A simple trick that yields excellent outcomes!
4. More sleep
Getting those hours in bed is one of the underrated, easy steps to faster weight loss! Your body needs sleep to function properly, and when you don’t get enough sleep, your hormones stop cycling in a regular pattern.
Ghrelin and leptin, the hunger hormones, stop working as well as they do when you are well-rested.
Ghrelin, the hormone that indicates hunger, is released in greater amounts when you don’t get those crucial hours of sleep, making you feel more puckish all day.
Leptin, the hormone that signals satiety, is also impacted by sleep deprivation.
It takes longer for your body to feel satisfied because this hormone is released in smaller quantities.
The amount of fat loss is reduced by up to 55% when you sleep less for a longer period of time, according to research!
In conclusion, get some rest!
5. Carb cycling
This is a fantastic way to shed pounds quickly and lessen your reliance on or addiction to sugar and carbohydrates.
Calculate how many calories you must consume daily to lose weight as your first task.
To do this, there are many calculators available online.
Create a schedule of days with lots of carbs, lots of carbs, and no carbs.
Eat a little bit more than you need to lose weight on high-carb days, a little bit less on low-carb days, and a lot less on no-carb days.
For instance, if my daily caloric intake goal is 2000, I would consume 2200 calories on days with a high carbohydrate intake.
1800 would be low carb.
1500 would not be a carb.
The other food groups, protein, and fats must be maintained in today’s diet.
6. Long-Duration Cardio/HIIT Session After Workout
The hardest and least appealing method on this list maybe this one.
Thankfully, it’s probably the most efficient as well.
Perhaps the last thing you want to do after a strenuous resistance training or weightlifting session is 30 minutes of steady-state cardio or 15 minutes of HIIT (High-Intensity Interval Training).
However, you should persevere because once the workout is over, your glycogen stores will be depleted, which means that your body will use fat reserves as fuel for the cardio.
Accelerated fat and weight loss is the outcome.
Final Thoughts
Each of these techniques aims to help people lose weight.
You are free to use as many of these at once if you’d like.
To start, I would advise attempting one at a time; however, once you get the hang of it, it’s completely up to you.
It’s important to keep in mind that starting off with a calorie deficit that is too large increases your likelihood of gaining the weight you lose over time.
What are you waiting for? These 6 techniques have been demonstrated to quicken weight loss.
It is now up to you to follow through on your weight-loss plan and finish the process!