The best way for you to lose weight fast will depend on your starting point, your end goal, and your lifestyle. In this article we lay out ten strategies that are applicable to everyone, whether you’re a fitness novice looking to shed several stone, or you simply require motivation to keep going.
Generally speaking the best way to lose weight quickly, and maintain that weight loss, is to follow a steady, manageable plan. Don’t try to take on more than you can reasonably fit into one day, unless you’re willing to make the sacrifice. Most likely sleep or your social life.
The NHS recommends that you aim to lose no more than 2 lbs (1kg) per week; anymore than that and you risk burning out and giving up. With that in mind, here are ten strategies to get you losing weight quickly.
1. Practice cardio exercise
Weight loss in general tends to have a slimming effect on the face.
There are many different types of exercise, and some are more effective at promoting weight loss than others.
One 2012 study investigated the effects of different types of exercise on fat mass in people with overweight and obesity. In total, 119 adults took part in one of the following three 8-month exercise programs:
- Aerobics training (AT), a type of cardiovascular exercise
- Resistance training (RT), which primarily builds lean muscle
- A combination of AT and RT
Both the AT group and the combination group showed greater reductions in fat mass compared with the RT group. However, there was no significant difference in outcomes between these groups.
The study authors therefore conclude that people mainly looking to burn fat should opt for AT exercises over RT exercises.
People can perform cardio exercises at a low, moderate, or high intensity. According to some research, performing higher intensity cardio workouts several times per week helps burn more fat.
For example, a 2015 study investigated the effects of different amounts of exercise on body fat in postmenopausal women. All participants took part in moderate-to-high intensity workouts for 12 months. Those who worked out for 300 minutes each week burned more fat than those who performed workouts for 150 minutes per week.
Although these studies did not measure facial fat loss directly, they suggest that cardio exercise is particularly effective at burning fat.
Overall, weight loss in general is likely to have a slimming effect on the face.
2. Perform facial exercises
There is some evidence to suggest that exercising the facial muscles can help reduce facial fat.
For example, a 2014 article in the Journal of Clinical & Diagnostic Research suggests that performing facial exercises may help strengthen and tone the facial muscles. However, it is not clear whether these exercises also help reduce facial fat.
In fact, there are no studies that look at the relationship between facial exercises and loss of facial fat. Nonetheless, facial exercises may help the face appear firmer as a person loses weight.
3. Reduce alcohol consumption
Excessive alcohol intake can cause dehydration, which can prompt the body to retain water. In some cases, this may lead to water retention in the face, which can make the face appear bloated and puffy.
Alcohol may also contribute to weight gain. It contains empty calories, which offer no nutritional benefit. Consuming empty calories increase a person’s total daily calorie intake, and this promotes weight gain.
Also, some research suggests that alcohol can suppress hormones that help people feel full. This can stimulate a person to take in more calories from their diet.
Some people experience the same effects in response to moderate alcohol intake. However, for most people, moderate alcohol consumption does not promote weight gain.
4. Drink more water
Drinking water may promote lipolysis in the body.
Drinking a glass of water before a meal can help a person feel fuller.
This can help reduce the total number of calories a person consumes. For this reason, drinking water before a meal can lead to gradual weight loss.
According to a 2016 review of hydration and weight loss, water consumption also promotes lipolysis. Lipolysis occurs when the body breaks down fat stores into fatty acids that it can use as energy. Making use of these fat stores is key to losing weight.
5. Get more sleep
Getting the right amount of sleep has a range of health benefits. Conversely, not getting enough sleep may lead to weight gain.
For example, according to the National Sleep Foundation (NSF), lack of sleep affects the levels of certain hormones that promote feelings of hunger and fullness. Specifically, lack of sleep seems to increase levels of the hormone ghrelin, which stimulates appetite, and lower levels of the hormone leptin, which tells the body that it is full.
Include aerobic exercises in your daily routine
If you willing to lost fat fast there is no getting around best way to lose weight from stomach training. Studies find that it is the most effective form of exercise to reduce belly fat.
Reduce refined carbs
One should avoid consuming refined carbs to lose fat around the abdominal area and have good metabolic health.
Add fatty fish to your diet
Fatty fish such as salmon, sardines or tuna is a high-quality protein and rich in omega-3 acids. You may eat 2 to 3 portions in a week by this you can reduce the risk of illnesses like heart disease and also burn your belly fat. It can be the best weight loss tips for belly fat. There are so many types of foods that burn fat.
You may start the day with a high protein breakfast
Start your day with some Greek yogurt, protein smoothies, scrambled egg whites or porridge. After consuming proteins in the morning, you will definitely feel full until lunch without any hunger pangs.