Righty you have all been asking us the what way to see quick results, as all our clients know we don’t recommend a short ( starve yourself and overtrain ) to get results approach. But we have composed 10 effective strategies to help see faster results.
Remember Rome wasn’t built in a day.
1 .Calorie Deficit
Track your calories, Use a food journal or app to monitor your daily intake and aim for a calorie deficit (burning more calories than you consume). Typically, a 500–1,000 calorie deficit per day can lead to losing about 1–2 pounds per week.
Eat whole foods, Focus on nutrient-dense foods like vegetables, lean proteins, whole grains, and healthy fats to feel fuller with fewer calories.
2. Increase Protein Intake
Protein helps with satiety and muscle preservation during weight loss. It also boosts metabolism slightly by requiring more energy to digest. Lean proteins like chicken, fish, tofu, eggs, and legumes are great choices.
3. Cut Out Processed Foods and Sugars
Processed foods and added sugars can cause weight gain due to their high-calorie, low-nutrient profile. Stick to fresh, whole foods to reduce calorie intake naturally.
4. Drink Plenty of Water
Drinking water before meals can help reduce appetite and improve digestion. Staying hydrated also supports metabolism and fat-burning processes.
5. Limit Carbohydrates
Reducing carbohydrate intake, particularly refined carbs like bread, pasta, and sugary snacks, can help you lose water weight and body fat. A low-carb or ketogenic diet can lead to rapid weight loss in the short term.
6. Exercise Regularly
High-Intensity Interval Training (HIIT), Short bursts of intense exercise followed by periods of rest can burn a lot of calories in a short time. HIIT is great for both fat loss and maintaining muscle.
Strength Training, Building muscle through resistance exercises (like weight lifting) increases your resting metabolic rate, allowing you to burn more calories even at rest.
Cardio, Activities like running, swimming, or cycling can help burn fat quickly. Try to get at least 150 minutes of moderate-intensity cardio per week.
7. Get Enough Sleep
Poor sleep can disrupt your hormones, increasing hunger and cravings. Aim for 7–9 hours of quality sleep each night to support weight loss and recovery from workouts.
8.Reduce Salt and Sodium Intake
Lowering salt intake can help with water retention, leading to a quick reduction in bloating and water weight.
9. Intermittent Fasting
This involves cycling between periods of eating and fasting, which can help reduce calorie intake and boost fat burning. Popular methods include the 16/8 method (16 hours of fasting, 8 hours of eating) or alternate day fasting.
10. Stay Consistent and Avoid Extreme Measures
While it might be tempting to drastically cut calories or overexercise, this can lead to muscle loss, fatigue, and other health issues. Focus on steady progress and long-term success rather than extreme measures that aren't sustainable.
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