Each year, millions renew their weight loss goal.
But sadly, more than 8 out of 10 fails.
This might be the fact that strict dieting and dreading workouts are hard to stick to.
But against all the odds, very few succeed.
So what's their secret?
Could it be the "goal setting and pure luck"?
Research shows otherwise.
Luckily, success leads trails.
It seems that those who succeed follow these tips.
Follow them, you are sure to crush your goal weight year after year.
The following 7 tips will help you lose weight fast and keep it off for good.
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 for Health Research, people who keep a food diary lose twice the weight of those who don't. (1).
This is based on the longest historical data taken on weight management on DASH diet, a diet rich in fruits, vegetables, low-fat or non-fat dairy.
Keith Bachman, MD, a Weight Management Initiative member adds that keeping records of your food doesn’t have to be formal. 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 your food choices helps you become more aware of your habits and prevent mindless eating.
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 to reach your goal makes it easier to budget your daily calorie intake.
To find out your daily calories for your goal, enter your information as well as your goal weight below and hit Enter.
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.
And if you want to know more about calories and how they relate to weight loss and weight gain, watch this video below.
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, foods you eat can also make or break your weight loss.
That's because not all foods are created equal.
Some foods require more energy to digest and absorb, making them more suitable for weight loss than others.
For example, protein gives you a calorie advantage because up to 30% of its energy immediately goes to digestion of the food (3).
Carbohydrates, on the other hand, use 5-10% of their calories, and fats use only up to 3%.
Here is one example.
When you eat a 100 calorie protein food, up to 30% calories go directly to digest the food. Which leaves you with 70 calories for fuel and storage.
But with carbs like bread containing the same 100 calories, you absorb the 95 %, which is 95 calories. WIth oil, your body takes in 97 calories.
This different effect on food's digestion and calories is called a thermic effect. And evidently, higher the thermic effect, more energy the food uses to digest, and fewer calories your body retains from the food.
By basing your meal planning on high thermic foods, you can naturally reduce the number of calories your body takes in.
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 your meals around these foods.
Takeaway: Basing your diet on high thermic foods will help you burn more calories and retain fewer calories from the food. This is sure to reduce the number of calories you eat with minimal effort.
4. Drink Plenty of 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 (IF) Intermittent Fasting
Intermittent fasting is simply a pattern of eating 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. Get Some Exercise
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.
7. Aim for 7-8 Hours of Sleep Per Night
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