The Daily Drifts
There are scientifically proven ways on how to lose weight fast in the shortest period. Losing weight quickly is a goal shared by many, but it’s essential to approach it with a plan that’s both safe and sustainable. We have gathered proven best tips and some lifestyle changes that will help you achieve this goal effectively because safe weight loss is the fastest way to lasting results.
1. Set Realistic Goals For Fast Weight Loss
Setting the Right Goals:
Fast weight loss should be achievable but safe. Aim to lose 1–2 pounds per week as per CDC recommendations, as rapid weight loss can strain your body and may lead to muscle loss rather than fat loss.
Smart Goal Setting:
Set SMART goals (Specific, Measurable, Achievable, Relevant, and Time-bound) to stay motivated. For instance, instead of just “losing weight,” set a goal like “losing 10 pounds in 8 weeks by following a balanced diet and exercising daily.”
2. Focus on a Low-Calorie, High-Protein Diet
Cut Calories Strategically
Caloric deficit is the key to weight loss. Track your daily calorie intake using apps like MyFitnessPal to understand your starting point. Cutting 500–1,000 calories per day can help you lose 1–2 pounds per week.
Increase Protein Intake
High-protein foods like lean meats, fish, tofu, and legumes help keep you full longer, reducing cravings. Protein boosts metabolism and reduces muscle loss while you’re shedding pounds.
Limit Sugary and Processed Foods
Sugary and highly processed foods often pack extra calories without filling you up. By focusing on whole, nutrient-dense foods, you can cut calories without feeling deprived.
Top High-Protein Foods for Weight Loss:
- Eggs
- Chicken breast
- Greek yogurt
- Lentils
- Cottage cheese
3. Incorporate High-Intensity Interval Training (HIIT)
For fast weight loss, High-Intensity Interval Training (HIIT) is one of the most effective forms of exercise. HIIT involves short bursts of intense exercise followed by brief periods of rest or low-intensity exercise. A typical HIIT workout could burn more calories in 30 minutes than steady-state cardio, like jogging.
Sample HIIT Workout:
- 30 seconds of jumping jacks
- 30 seconds of rest
- 30 seconds of high-knee running
- 30 seconds of rest
- Repeat for 10–20 minutes
HIIT not only burns calories during your workout but also increases calorie burn for hours after due to the “afterburn effect.”
4. Drink Plenty of Water
Hydration plays a vital role in weight loss. Drinking water before meals can reduce hunger and calorie intake. Additionally, staying hydrated supports metabolism and energy levels.
Tip for Drinking More Water:
- Carry a reusable water bottle
- Drink a glass before each meal
- Add lemon or cucumber for flavor without calories
5. Prioritize Sleep and Stress Management
Get Enough Sleep
Sleep is essential for weight loss. When you’re sleep-deprived, hormones like ghrelin (hunger hormone) and leptin (satiety hormone) get out of balance, leading to cravings for high-calorie foods. Aim for 7–9 hours of quality sleep per night to support weight loss.
Manage Stress Levels
Chronic stress can lead to overeating and weight gain. Practice stress-relief activities such as deep breathing exercises, meditation, or even short daily walks to reduce stress.
6. Try Intermittent Fasting (IF)
Intermittent Fasting (IF) has become a popular method for weight loss. The 16:8 method (fasting for 16 hours and eating during an 8-hour window) or the 5:2 method (eating normally for five days and restricting calories for two) are effective ways to reduce caloric intake.
Why Intermittent Fasting Works:
During the fasting window, your body shifts from using glycogen for fuel to burning stored fat, which can accelerate weight loss. IF may also boost metabolic rate and improve blood sugar levels.
8. Avoid Liquid Calories
Liquid calories are often overlooked but can contribute significantly to your daily intake. Sodas, sugary coffees, and even fruit juices contain hidden sugars and calories that can slow down your weight loss.
Choose These Beverages Instead:
- Water (plain, sparkling, or infused with fruit for flavor)
- Unsweetened tea or herbal tea
- Black coffee or coffee with minimal additives
Drinking water instead of sugary drinks can help you cut out hundreds of calories daily, making a big difference in your weight loss efforts.
9. Increase Your Daily Movement
In addition to dedicated workouts, increasing your general daily movement can help accelerate weight loss. This doesn’t have to be strenuous; small lifestyle changes can add up.
Simple Ways to Move More:
- Take the stairs instead of the elevator
- Park further away to increase walking distance
- Take short walking breaks throughout the day
- Stand or do light stretching while watching TV
These “non-exercise” activities, also known as NEAT (Non-Exercise Activity Thermogenesis), can increase daily calorie burn without much effort.
10. Track Your Progress and Adjust
Tracking progress is essential for successful weight loss. Regularly weigh yourself (once per week is usually sufficient) and take measurements to see how your body is changing over time.
Losing weight gradually helps you develop a healthier relationship with food and exercise, making it easier to maintain your weight loss
