If you could lose weight overnight these are the 9 simple things you would do. They are the 9 fastest ways to lose weight ever created-scientifically proven to melt fat fast.
Whether it’s by burning or flushing fat, raising metabolism, building muscle or cutting calories there are really no other ideas that are faster. If losing weight fast is what you want, and if you want to do it safely, you should look no further than these 9 methods.
The fastest of these tips alone can help you lose up to 20 pounds in 7 days and has the power to slim you down in a matter of days to weeks
Many of these ideas are used by professional athletes, nutrition experts, health professionals and wellness enthusiasts to make themselves and their clients slim. They form the corner stone of some of the most proven weight loss and fitness programs in the world.
1 Eat only unprocessed plant food 100% of the time for 30 days.
A favorite of doctors, this is the most effective way to cut calories and lose weight in the world. It is one of the surest ways to lose 10 pounds in your first week and has been proven in the practice of many doctors to cause weight loss of up to 10-20 pounds a week. It’s like a magic wand. When you do it, by one single stroke you drastically lower your calorie intake by as much as or even more than 50%.
There is no other more effective way to cut how much calories you eat than to simply switch to a plant based diet.
The reason is because apart from being the most nutritious foods in the world, plants are also the lowest calorie foods…and they contain the most protein per calorie too. For example a pound of broccoli contains only 100 calories and as much as 97 nutrients for every calorie.
A pound of meat on the other hand contains up to 800 calories and only 4 nutrients per calorie. A pound of broccoli contains more protein than meat by a factor of 2:1. Vegetables also contain only complex unrefined carbohydrates. What this means is that when you eat a plant based diet you drastically lower your calorie intake without needing to count or consciously cut calories.
You can essentially eat as much plant food as you like and never eat too many calories or gain weight while completely eliminating hunger and food cravings and other factors that cause weight gain.
A plant based diet also gives your body essentially all the nutrients and fiber it needs to thrive, helping you eliminate belly fat and chronic diseases like diabetes and hypertension in addition to losing weight.
So if you are looking for a way to eat yourself out of a large fat store choosing to eat only plants for 30 days will do that for you. It will flush out a lot of the fat and make your body a lot healthier too.
To start using this tip quickly please download my ebook Slim Without Dieting it gives you a meal plan and recipes that make it easy to start losing weight using a plant based diet.
2 High intensity interval training 2-3 times a week
A favorite of bodybuilders and top performing athletes, high intensity interval training-a form of exercise where you alternate periods of intense movement with periods of reduced movement or rests is one of the fastest ways to lose weight in the world. It is particularly powerful because it keeps your metabolism high, gives you a strong after burn and causes you to continue burning fat long after you’ve finished doing it. You continue burning fat for up to 36 hours (up to a day and a half) after a 20 minute session of HIIT.
That is because HIIT starves your muscle cells of oxygen and forces them to compensate by increasing oxygen intake in a phenomenon called excess post exercise oxygen consumption (or EPOC).
What this means is that your muscle cells remain highly active, and continue to burn fat long after you have completed a session of HIIT.
And the fat burning power plants inside the cells(called mitochondria) increase markedly in number turning the cells into micro efficient fat burning power houses.
A 20 minute session of HIIT burns up to 600% more fat and builds up to 300% more muscle than 30 minutes of steady state cardio. When done three times a week it sheds up to 2% body fat. It also adds 2 pounds of muscle to your body over a 4 week period.
30 minutes of simple cardio done over the same period causes considerably less fat loss-only 0.3% and actually causes loss of muscle mass…up to a pound.
Doing HIIT consistently over 12 a week period raises your basal metabolism so that you carry on burning fat at a much higher level in the future than you did in the past…even if you stop exercising.
Doing twenty minutes of HIIT three times a week keeps your metabolism permanently raised throughout the week although two sessions a week are usually enough.
Your body takes up to 48 hours to recover from a 20 minute session of HIIT. So a two day rest in between sessions is ideal.
HIIT is simply one of the most powerful and most effective ways to lose weight ever created.
It creates outstanding results in very little time.
It is highly time efficient and ensures that even if you have only 10 minutes a day to exercise that you can still get significant results.
If you are looking to lose weight fast without spending much time, you should definitely be doing HIIT.
Easy ways to do HIIT
To do HIIT easily do the following: run, bike, walk or jog all out for 20 seconds, then slow down or rest for 10 seconds…then repeat the same sequence for 4 minutes.
This brief of HIIT exercise plan gives you better results than a 45 minute cardio session done 4 times a week.
You can also do a Burpee-HIIT following the same sequence described above for 4 minutes to burn fat like crazy.
You should never do any Burpee session though for more than 10 minutes because it might be too tasking on your body.
3 Eliminat all processed foods from your diet and eating only whole foods.
Refined foods are the most important cause of weight gain in the world because they contain the largest amount of calories and the least amount of nutrients of all foods.
Removing them from your diet causes your weight to literally crash because doing so removes a large amount of calories from your diet automatically.
Removing refined foods from your diet and replacing them with whole foods also cures you of food addiction and cravings…the disease that is largely responsible for the obesity epidemic that’s rocking america and other developed countries.
Refined foods are highly addictive and fat causing because of their high sugar and low nutrient content.
The biggest culprits are refined carbohydrates and oils.
Oil (which is nothing but refined fat) is the most calorie dense food in the world at 100 calories per teaspoon.
Eating just a few teaspoons of oil a day is enough to make you fat and is an important reason why many people fail to lose weight even after making important positive changes to their lifestyles because many people still harbor the erroneous belief that oils like Olive oil are healthy so that even when they restrict other unhealthy foods in their diet oil still gets a pass both as plain oil and in the form of high calorie salad dressings, dips, spreads and other treats.
And the fact that all of the calories in oil get stored in your body without being broken down in any way because oil is in a large part not metabolized before getting stored in the body means that oil has the ability to make you fat very quickly.
Oil goes straight from your lips to your hips without being altered at all. 100 calories of oil eaten during lunch gets stored as 100 calories of fat in your hips a few minutes later. Oil is the perfect food for weight gain.
Refined carbohydrates are even worse because they are eaten on an even larger scale.
They are the number one cause of weight gain\food addiction and the second most calorie dense and nutrient poor foods in the world with calorie and nutrient densities of 1,300 per pound and 2% respectively.
They rapidly increase blood sugar and insulin levels in the blood causing large amounts of fat to get dumped in your body.
Insulin is the most fat forming hormone in the body and refined carbs cause larger insulin spikes in the blood than all other foods.
All refined carbohydrates (white carbs) must be removed from your diet if you want to lose weight quickly…pasta, white bread, wheat, refined sugars…all must be removed from your diet if you want to lose weight quickly.
They must be replaced with unprocessed carbs.
All junk foods (which are all made using refined foods) must be removed.
Brown carbs like brown rice, oats, quinoa and other whole grains, starchy vegetables like sweet potatoes, and beans\lentils are fine because they are unprocessed and contain a lot of fiber and nutrients.
White carbs are bad for your weight, brown carbs are good.
Simply replacing processed carbohydrates with whole carbs, and oils with raw nuts and seeds can lower your calorie intake by as much as 30% and cure you of food addiction in no time by increasing your fiber and micronutrient intake.
It is one of the fastest ways to lose weight in the world.
4 Lift weights 2-3 times a week (strength training)
Lifting weights has a similar effect on your body to a HIIT session , the only difference being that it builds much more muscle than HIIT does, and as a result better protects you against the muscle loss and the dip in metabolism that is usually associated with weight loss and age.
Lifting weights helps you lose 40% more fat than a simple cardio exercise and is particularly effective in shedding visceral fat-or abdominal fat that surrounds your internal organs; fat that has also been implicated in causing diabetes and hypertension. Lifting weights literally turns your body into a fat incinerator because it increases lean body(muscle)mass.
The after burn that weight lifting gives your body is very similar to what HIIT does and lasts for up to 36-48 hours ensuring that you keep burning calories and fat long after your weight lifting session ends.
Lifting weights is a powerful way to shed weight particularly because it increases the most metabolically active tissue in your body…skeletal.
The more weight you lift, the more weight you shed. That’s as simple as it is. Up goes the weight and out goes the fat.
When combined with HIIT they become a very powerful combo for losing weight. Few kinds of fat can withstand the fat burning power of a weight lifting-HIIT combo. Of course you’d have to make sure you are fit before trying to do both a HIIT and weight lifting session in the course of a week.
If you are not fully fit you should choose one or the other or completely abstain so your health does not suffer under the strain.
The ideal is to have a 30-45 minute intense weight lifting session two to three times a week to build muscle and keep your metabolism high at all times.
Examples of good weight lifting exercises are barbells, kettle belles and pushups.
5 Drink a large cup or two of green smoothie for breakfast every morning
A green smoothie is weight loss in a cup. In fact I would go as far as saying it is health in a cup. Drinking a cup of green smoothie every day can help you lose up to 10 pounds a month, just from drinking. It is a truly powerful way to lose weight. It is probably the easiest way to lose weight too.
It has a similar effect on your body to a natural plant based diet only that it is much easier to make and use. You can make a powerful, healthy green smoothie in just 3 minutes. All you need are fresh veggies, fresh fruits and a high powered blender. Note though that a green smoothie is not the same as green fruit juice.
There is a world of difference between the two. For one, a green smoothie contains all the fiber and nutrients of it’s parent fruits and veggies while juice contains only sugar and water. With a green smoothie unlike with juice you don’t remove the fiber after blending. You drink everything…fiber, nutrients and all…and that goes a long way towards helping you lose weight and getting a healthy body. A smoothie must contain at least 60% fresh or frozen fruit and 40% fresh vegetables for it to qualify as a green smoothie. The more veggies the better.
Anything less and it’s not a green smoothie. Super powerful green smoothies contain up to 70% vegetables and are simply powerhouses for losing weight and getting healthy. Apart from helping you lose weight, green smoothies also improve and\or help reverse diabetes (especially type 2 diabetes) and hypertension. Drinking a cup of green smoothie every day is probably the easiest way to lose weight there is.
To get the best out of drinking green smoothies, drink 1-2 large cups in the morning as breakfast or together with a natural plant based, healthy breakfast and then eat more healthily for the rest of the day.
6 Substitute water or green tea for soda and other liquid calories
Drinking a 1-2 cups of green tea or water instead of a can of soda every day removes up to 86,500 calories from your diet in one year. That’s more than 15 pounds lost every year just from ditching soda for a healthier drink. Water also has the advantage of raising your metabolism for up to 90 minutes after you drink it and helps you burn up to 100 calories if you drink up to 2 liters a day.
It also suppresses appetite and makes you eat fewer calories if you drink it before a meal. Half a liter of water drunk 30 minutes before a meal has been shown to cause up to 44% more weight loss over a 12 week period. Green tea raises your metabolism by up to 3%-8% and burns an extra 60-180 calories a day, helping you lose up 7 pounds over a 3 month period and most of the weight lost is fat because green tea burns fat selectively.
Green tea is also thought to cause up to 17% more fat loss in people who are exercising. Switching from soda to a healthy drink can make you lose weight in a variety of ways and is something you should definitely do if you want to lose weight quickly.
7 Never eat more than your body’s daily calorie requirement.
One of the surest ways to lose weight fast is simply to never eat too many calories. But you don’t need to start counting calories or trying to restrict the amount of food you eat to be able to do that.
Simply eating real food…whole food, preferably an unprocessed plant based diet as in (1) and (3) above will take care of that.
Unrefined plant foods contain very few calories.
It is impossible to eat mostly plants and eat too many calories.
8 Any moderate-high intensity exercise done every day for at least 20 minutes(eg running, biking, brisk walking)
High intensity cardio sessions like running, sprinting, biking, power walking, running up and down a flight of stairs(which are essentially HIIT sessions without the slower intervals) are all quick fat burners. The reason is simple. The human body works like a car, the faster it moves the more fuel it burns…and the longer it stays hot and burns even more fuel.
Every time you move quickly you burn more fat, it’s really as simple as that.
These forms of exercise burn a lot of calories while you are doing them and some more afterwards. Because like HIIT and weight lifting all of them raise your metabolism and cause a moderate-strong after burn that lasts for hours after you do them. So if you can’t do HIIT for any reason, 10-30 minutes of any kind of high intensity exercise will help you burn a lot of fat quickly and do your body a world of good.
9 Take up a sport
This is probably the most fun way to lose weight quickly. Joining a sport strengthens your decision to lose weight and makes the whole weight loss exercise a lot more enjoyable than it will otherwise be. Even if you can’t empirically quantify how much weight it makes you lose there is no doubt however that joining a sport makes weight loss success a lot more likely.
It is the old saying about succeeding more easily when you are doing something you love. Sport ensures that you exercise effectively…in a variety of ways too-as sprints, sideways movements, stretches etc all in one session…making sure that you move a lot of muscles and burn a lot of fat. When you do a sport you even rarely ever realize that you are actually exercising and losing weight. It’s almost a subconscious process when you lose weight through sport.
Sport takes the work out of losing weight and replaces it with fun. Even a pickup game of hoops with friends which can be the most enjoyable thing in the world can also help you burn a lot of calories quickly.
Thirty minutes of hoops burns 300 calories, thirty minutes of jumping rope burns 400 calories, even an exercise as simple and as naughty as Hula Hoops burns 300 calories in 30 minutes, hitting a lawn tennis ball against a wall burns 272 calories in 30 minutes, dancing free style burns 221 calories in 30 minutes, a 30 minute session of Zumba burns 300 calories.
That’s not counting the amount of calories these simple sporting exercises help you burn long after you’ve stopped doing them because many of them cause a degree of after burn and also build muscle. I would not even bother talking about more serious sports like football, baseball, kickboxing etc.
Some of these sports can make you lose weight like a proper athlete and give your body immense power and strength. So, if you want to lose weight quickly and also have a lot of fun doing it, consider taking up a sport..even if it is as silly as dancing to your favorite song at home every day.
Who says dancing can’t make you lose weight?. You can also join your neighborhood or town’s sports team-whether it’s a soccer team, a baseball team, lawn tennis team or football team…if you are a fan of any of those sports.
Doing so could be the decision that makes you lose more weight than you ever thought possible. Who knows you might even discover your sportier side while at it and get reasonably good at it…and experience all the financial and social perks that that might bring your way.
I mean if you can lose weight without struggling too much why shouldn’t you?. I like easy…I don’t know about you.
10 Train with a partner or a group to lose weight 34% faster
You lose weight faster when you train with a partner. You tend to struggle when you train alone. It’s Ok to struggle a little when trying to lose weight but it’s not Ok to struggle alone.
When that happens you more are likely to quit. We all need motivation, moral and psychological support when trying to lose weight. Weight loss is a team sport and is much more successful when approached as such.
Training with a partner, a group or a spouse can serve as a big motivator for losing weight as you are likely to help one another during your bad days and help push one another across the finish line.
Studies have shown that people who train with a helpful partner succeed in losing weight 34% more than people who train alone.
Having the support of friends and family provides a significant boost towards losing weight successfully.
Thankfully there are a lot of communities and forums both online and off that offer this kind of support to participants and members.
Seek out and join one today. Doing so will boost your chances of losing weight significantly.
If you do any or a combination of the 10 tips listed above you will definitely lose a lot of weight quickly. They are not only the quickest, they are also the healthiest ways to lose weight you’d ever use.
Anyway thanks for reading, I hope you have found this post helpful. If you did please share it with your friends. Who knows?, they might just find it useful too.