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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 45,612 times.
Most medical experts recommend that we lose weight slowly and slowly. A weight loss rate of 0.5 – 1 kg per week is considered safe and easier to maintain in the long term. However, maybe you want to attend an event or special occasion coming up and want to lose weight a little faster. To lose weight quickly, you will have to make major changes to both your diet and exercise regimen. Be aware of the risks of rapid weight loss and talk to your doctor before starting to change anything. Depending on the situation, it may be safer and more effective to apply tips to help you appear thinner without actually losing weight.
Steps
Prepare for success
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Set specific goals . Losing weight quickly is not an easy thing to achieve. Setting specific and time-bound goals can help you reach your desired weight.
- Figure out how you will achieve your goal. Be as specific as possible to see which approach is right for you.
- For example, your goal is to lose 2.5 kg. Think about how you would do it and on what diet.
- A good goal might be: “My goal is to lose 2.5 pounds in 2 weeks by following a 1,200 calorie diet and exercising for at least 30 minutes a day.”
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Set a limit for your daily calorie intake. If you want to lose 2.5 kg, you will need to significantly cut down on your daily calorie intake.
- To lose 0.5 kg-1 kg per week, you will need to burn 500 – 1,000 calories per day. This is possible through cutting calories and increasing exercise. [1] X Trusted Source Mayo Clinic Go to Source
- When reducing calories, you must be extremely careful to ensure that you are still getting enough nutrients and vitamins from your diet. You can talk to a dietitian to make sure you’re getting enough nutrition while on the diet.
- A greater decrease in calorie intake leads to more weight loss. Experts don’t recommend consuming less than 1,200 calories per day, unless you’re on a medically supervised weight loss program.
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Stay motivated. Perhaps the hardest part is sticking to the goal. This is made even more challenging if you set strict limits on yourself. That is why the important thing here is not only the effort to reach the goal, but also the effort to pursue the goal to the end.
- Keep a food diary. Record everything you ate, drank, and exercised for the day. Your weaknesses will be exposed and you will know where to improve for optimal results. [2] X Research Source
- Ask a friend for support. Another person’s opinion will give you more confidence. It’s easier to stay on track if someone helps keep track of you (and your diary). [3] X Trusted Source PubMed Central Go to the source They will keep you motivated when you start to get discouraged.
- Think about rewards. Set a reward when you reach a milestone on your journey toward your goal. The reward can be anything – a short vacation, a relaxing shopping spree or a movie night, as long as it’s not food.
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Be aware of the risks. Rapid weight loss is mainly short-term weight loss. It’s very rare for people to keep the weight they’ve lost (especially when they cut carbs for a while, then reintroduce carbs) – usually people quickly gain the weight back, but they don’t. called the “yo-yo effect”. This can lead to coronary heart disease and sudden cardiovascular death in postmenopausal women. [4] X Research Sources
- If you want to stay healthy and maintain the weight you’ve lost, you should work on long-term weight loss and through lifestyle changes.
Change your diet
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Eat lots of lean protein. Many studies have shown that if you want to lose weight fast or lose weight fast, you should focus on eating lean protein as a main ingredient in your main meals and snacks. [5] X Trusted Source Mayo Clinic Go to Source
- Lean protein fuels your metabolism and keeps you fuller throughout the day.
- Eat at least 1-2 servings of lean protein at each meal. Estimated 85 g – 113 g protein per serving, [6] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source roughly the size of a deck of cards or the size of an adult palm.
- Lean proteins to include in your diet include: poultry, eggs, lean beef, seafood, legumes and tofu.
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Stock up on fruits and vegetables. In addition to lean protein, eating plenty of fruits and vegetables is an easy way to stay low in calories and aid in rapid weight loss.
- Both fruits and vegetables are low in calories but rich in fiber, vitamins and minerals. They can add bulk to a meal and keep you fuller for less calories. [7] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Focus mainly on non-starchy vegetables (like lettuce, broccoli, Brussels sprouts, or beans). Starchy vegetables (such as carrots, beans, or potatoes) and fruits contain more calories and carbohydrates, which may slow (though not prevent) rapid weight loss. [8] X Trusted Source Mayo Clinic Go to Source
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Limit cereals. If you want to lose weight fast, you’ll need to drastically cut back on some of the ingredients in your diet. Cutting down on grains can help you lose weight fast, but there are some serious risks. Instead of completely eliminating it, you should avoid eating white or refined grains and stick to whole grains.
- Studies have proven that low-carb diets lead to the fastest weight loss; However, if you go back to eating carbs after finishing your diet, the chances of weight gain will be extremely high, leading to a dangerous yo-yo effect. [9] X Research Source You should mainly focus on eating lean protein and low-starch vegetables. [10] X Trusted Source Mayo Clinic Go to Source
- Grains, especially whole grains, can serve as part of a healthy diet and are a major source of energy for most people. If you eat grains, choose whole grains, as they are rich in fiber and other essential nutrients. [11] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
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Increase water intake. Drinking adequate amounts of fluids is essential for overall health, but increasing your water intake can also aid in rapid weight loss.
- Drink 2 cups of water before each meal to reduce appetite. When the stomach is full of water, you will not eat too much and will be full even if you eat little.
- Also, when you’re dehydrated, you may feel hungry when you’re actually just thirsty.
- Try to drink at least 8 glasses of water a day, but some experts recommend drinking up to 13 cups a day, depending on your body size and activity level. [12] X Trusted Source Mayo Clinic Go to Source
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Stay away from processed foods. Many processed foods are high in sweeteners, salt, artificial flavors, fats, and additives. They usually contain more calories and are lower in nutrients. [13] X Trusted Source National Health Service (UK) Go to Source Stop eating these foods if you want to lose weight fast.
- In addition, processed foods often lose nutrients such as fiber, antioxidants and “good” fats. [14] X Trusted Source National Health Service (UK) Go to Source
- Processed foods typically include: frozen treats, cookies, chips, sugary drinks, cold meats and canned foods.
- Cook at home more often instead of relying on restaurant or prepared foods. This way, you will be in control of everything in your meal.
- Abstain from alcohol. If you want to lose weight faster, you should stop drinking alcohol and other alcoholic beverages. Alcoholic drinks contain calories that you don’t need.
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Skip fad diets or crash diets. There are many diets on the market that promise fast weight loss in a very short time. These diets may not be safe or right for you. [15] X Research Source
- Some examples of temporary diets include: detox, juice detox, weight loss pills, plant extracts, or injections. Many programs promise fast weight loss without much effort on the part of the user.
- Most health professionals advise against applying these weight loss programs. They are generally not considered safe due to their low nutritional content (which can eventually lead to nutritional deficiencies). The amount of weight lost is often not maintained in the long run. [16] X Research Source
- If you are interested in one of these weight loss programs, consult your doctor first.
Change some lifestyle habits
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Do regular cardio exercises. Cardio is one of the most effective ways to burn extra calories and support your goal of slimming fast.
- At a minimum, you should spend at least 150 minutes a week doing moderate-intensity cardio. [17] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Increasing the intensity or duration of exercise more than 150 minutes per week can help you burn even more calories. [18] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Try activities like: jogging, cycling, swimming, boxing, or playing sports.
- Note: Be careful if you cut calories deeply. Exercising too much can exhaust the body. Consult your doctor before making any major changes to your daily routine.
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Add weight training. Do more weight training exercises to have a toned body. The combination of cardio exercises and strength training gives great results.
- Set aside at least 2 days of weight training each week. You should try to work each major muscle group to have a comprehensive training regimen. [19] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Regular strength training exercises can help maintain lean muscle mass, especially when you’re dieting.
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Move more throughout the day. Increasing your basic daily activity is also a good way to burn extra calories throughout the day. [20] X Trusted Source Centers for Disease Contrp and Prevention Go to the source Walk and be as active as possible.
- Baseline activities are activities that you do in a typical day. For example, walking to the parking lot, taking the stairs, or doing errands all count towards routine activities.
- Think of ways to walk or be more active. You can park your car further away from your destination, take the stairs instead of the elevator, or do knee-lifts when the TV plays commercials.
Look thinner without losing weight
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Limit gas-producing foods. Some foods, especially vegetables, tend to produce a lot of gas in the digestive system. It can make you feel bloated and bloated.
- Limit foods such as beans, mixed vegetables, broccoli, cauliflower, cabbage and Brussels sprouts to reduce gas.
- Limit these foods for a few days before the date of the event you want to attend. That way, you won’t feel full and will fit into your pretty pants or skirt.
- Alternatively, you can take over-the-counter medications that help prevent gas or treat bloating.
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Buy shaping underwear. There are many types of underwear that are very popular for both women and men. Contouring lingerie will make you look slimmer in no time without having to lose weight.
- Contouring underwear not only makes you look slimmer, but also accentuates your curves. It also helps you to hide the lower belly fat.
- You can use underwear for small parts of your body or for larger parts. For example, you can use a belt, chest, buttocks, and thighs.
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Wear a black outfit. Black clothes, even one-color ones, make you slimmer in no time. This is one of the most classic “fashion tricks” in the book and very effective.
- It’s not just black that makes you look neater. All dark colors (like dark navy jeans) also give you a slimmer, slimmer look.
- Try to avoid wearing pale colors like white – especially pants or skirts.
Advice
- Talk to your doctor before you change your diet and exercise regimen. Your doctor can tell you if weight loss is safe and right for you.
- Do 30-40 minutes of cardio or aerobic exercise to get your heart rate up.
Warning
- Losing weight and then gaining it back, the yo-yo effect, can cause serious health problems and can hinder long-term weight loss goals.
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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 45,612 times.
Most medical experts recommend that we lose weight slowly and slowly. A weight loss rate of 0.5 – 1 kg per week is considered safe and easier to maintain in the long term. However, maybe you want to attend an event or special occasion coming up and want to lose weight a little faster. To lose weight quickly, you will have to make major changes to both your diet and exercise regimen. Be aware of the risks of rapid weight loss and talk to your doctor before starting to change anything. Depending on the situation, it may be safer and more effective to apply tips to help you appear thinner without actually losing weight.
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