30 Different Ways to Lose Weight Fast
What to do to lose weight fast is simple! Lose weight in a short time by using the methods that appeal to you among 30 different methods.
You are in the right place to get rid of body fat, lose weight fast or have a fit body. By reading our article, apply the methods that are suitable for you and lose 5, 10 or even 15 kilos in a short time.
You will get rid of your excess weight with 30 scientifically accepted methods. Here are the weight loss methods.
1- Do not eat very low calories.
The simplest explanation for losing weight is math. If we eat fewer calories than we burn, we lose weight. We call this creating a caloric deficit. Pretty simple actually. So why not lower our calorie intake and lose more weight? If we are fed with very low calories, we may encounter situations such as a decrease in body resistance, illness, exhaustion, muscle loss. In the long run, this can slow down your metabolism and make it harder to lose weight.
Instead of starving ourselves as a solution, we should follow our weight by eating a balanced and regular diet. Being patient and increasing physical activity will be the healthiest and most efficient way to lose weight. In this way, we can burn calories or reduce calories even more by monitoring our weight loss process over time, increasing activity when we cannot lose weight. In this way, when we start to lose weight, instead of starving and becoming weak, we can lose weight more efficiently and for a long time with the sports we do.
In particular, we should not be fed below basal metabolism. What is basal metabolism? It is the number of calories your body burns while at rest, even if you don’t move. This caloric value is necessary for our body to perform its vital functions properly. Therefore, taking less energy into our body than our body spends while resting will definitely reduce body resistance. We cannot talk about healthy weight loss when our bodies are not working properly.
2- Do not keep the fat intake too low.
We’ve all heard in the media that lean food is diet food, and fat is against diet, healthy eating and weight loss. This belief is slowly breaking down. In fact, our bodies need healthy fats to lose weight. Therefore, removing fat completely from the diet or reducing it to very low amounts will not be a good way to lose weight and burn fat.
Fat consumption plays a very important role in fat metabolism, in other words, fat burning. At the same time, fat consumption has a positive effect on the hormonal system and makes the metabolism work faster. If we do not consume fat, the fat-soluble vitamins A, D, E and K cannot be used efficiently.
If we want to lose weight, we must take care of our health. In this way, we can lose long-term and more permanent weight. Since the health of our body is not deteriorated, we can feel energetic and vigorous instead of feeling bad. This means being more motivated to lose weight and eat healthy.
It should not even be a question of not consuming oil when it has so many functions. However, we should consume healthy sources of fat and we should not forget that the calories of fat are high. Healthy fat sources include olive oil, almonds, hazelnuts, walnuts, avocados, and coconut oil.
3- Do not eat late at night.
Normally, to lose weight, it will be enough to take fewer calories than you burn. No matter when you take these calories, if you take fewer calories than you burn daily, you will lose weight. But eating too much late at night can lead to health problems, especially if you fall asleep soon after. You may experience stomach problems and reflux.
Try to eat your last big meal 2-3 hours before going to bed at night. It will be healthier for your metabolism and the functioning of your body. By keeping our bodies and digestive systems healthy, we can reduce muscle loss and lose weight longer-term.
4- Do more sports, burn more calories.
We said that to lose weight is to burn more calories than we take in. The easiest way to do this is to do more physical activity. In addition to your weight training, you can increase your cardio sessions. You can lose more weight by increasing the duration or difficulty of cardio sessions over time. It will be enough to be stable and follow your weight.
At the same time, increasing the weights you use in your weight training will allow you to spend more energy and burn more calories. In this way, you can lose weight without starving yourself as your muscles will need more nutrients during the day.
5- Give importance to weight training to lose weight.
Weight training is the best training to support your weight loss. Even if our goal is to burn fat, build muscle or just general health, it is very important to have a heavy and solid training regimen that will enable us to get stronger.
In our training programs, we should try to maintain our strength and, if possible, to become stronger. Maintaining our strength will prevent us from losing muscle. In this way, our metabolism continues to work fast and our muscles are hungry for food. Even in the days after weight training, your body continues to use energy to fuel the muscles. In this way, we can lose weight faster and regularly without being hungry.
6- Include green vegetables in your diet.
We cannot digest green vegetables and use them as energy like grains. Plant cell walls are made up of cellulose, so humans cannot efficiently digest green vegetables and use them as energy. In addition, green vegetables are a source of fiber, vitamins and minerals. Thanks to fiber, we feel more full, and the need to eat less during the day will help us lose weight.
However, the vitamins and minerals we get from green vegetables will make our body and metabolism work better. The saying that abs are made in the kitchen is not an exaggeration. Consuming green vegetables will help you be healthier and reach your fitness goals faster on your weight loss journey.
7- Drink more water.
We all know how important water is for survival. Water is also very important for weight loss. Kidneys need water to remove harmful substances from the body. If there is not enough water, the kidney cannot fulfill this task and the liver takes over. Our liver converts stored fat in our body into usable energy for our brain and body. But when it helps the kidneys, it cannot perform this task effectively. Therefore, in order to lose weight, we must drink enough water so that our fat burning metabolism works effectively.
However, we can often confuse thirst with hunger. If you drink 1 liter of water a day, try to increase this amount to 2-3 liters. You will find that you need to eat less. Since you will be less hungry during the day, you will follow your diet more easily.
8- Go to sleep earlier.
If you want to lose weight, taking care of your sleep is as important as diet and exercise. When you don’t get enough sleep, you may not train because you feel tired, eat out, and disrupt your weight loss routine. These can happen from time to time, with our life order due to our work, family, events that have happened to us. But living them constantly can prevent weight loss.
When you feel too tired or sleepy, your brain craves rewards and you look for something that feels good. So if you’re not well rested, it may be harder to say no to that cake or chocolate.
Lack of sleep also causes an increase in the hormone cortisol. The stress hormone signals the body to conserve energy. This is why it can be difficult to burn fat and lose weight.
Sleep is very important for our metabolism. Sleeping less will cause us to consume more calories, and it can also cause those calories to be used more inefficiently.
In a study, it was seen that short sleep duration greatly increased the probability of obesity in children and adults.
In another study, 16 adults were allowed to sleep 5 hours a day for 5 nights. At the end of the research, it was seen that they gained an average of 0.8 kg in this short time.
If you can’t sleep early or don’t get enough sleep, try to set your bedtime earlier. Even 1 hour will make quite a difference. Getting better and adequate sleep has many health benefits. In order to lose the last 2 kilos that you have difficulty in losing, examine your sleep pattern and apply changes if necessary.
9- Get stronger to lose weight.
Getting stronger is the best way to increase your muscle mass. If you get stronger with resistance training, your muscle mass will increase and your muscles will need more nutrients. This increases your basal metabolism. You burn more calories during the day. Therefore, resistance training is also very useful for weight loss. We can say that practicing regular resistance training is the foundation of all fitness goals.
When you have more muscle mass, you will lose weight more easily. Your body uses fat more easily as energy and you prevent muscle loss.
10- Consume eggs in the morning.
Eggs are a very good source of protein. It is referred to as a reference protein, our body benefits 100% from the protein in the egg. It also has a holding effect. In this way, it can help you lose weight by taking fewer calories during the day.
At the same time, getting enough and quality protein is necessary to maintain muscle mass. When you take the necessary protein, you prevent muscle loss, so your metabolism does not slow down and you lose weight by burning more fat.
To lose weight in a healthy way, try to consume eggs with your breakfast in the morning.
11- Drinking coffee is a good way to lose weight.
Coffee increases the basal metabolic rate, allowing us to burn more calories and fat. Regular exercise and a diet for weight loss can help you lose weight and burn fat.
Coffee contains caffeine, which is a stimulant substance. Caffeine increases the level of adrenaline in the blood. Adrenaline is carried from the blood to the fat cells and sends signals for the destruction of the fat cells. In this way, caffeine supports fat burning and weight loss.
Caffeine can also increase your sense of energy and focus, allowing you to perform your resistance and cardio training more efficiently. You can burn more calories if you drink coffee an hour before your workout to lose weight.
12- Drinking green tea.
Green tea is a source of antioxidants and contains plant compounds that benefit our health. There are even studies showing that it works for burning fat and losing weight.
Caffeine is one of the ingredients in green tea. We talked about how caffeine works for weight loss. Although not as much as coffee, green tea contains caffeine. You can also benefit from caffeine by drinking green tea.
In addition, green tea attracts attention especially with its antioxidant properties. Studies show that a glass of green tea increases the amount of antioxidants in the blood. Green tea contains powerful antioxidants called catechins. The most important of these is epigallocatechin gallate, which has the effect of accelerating metabolism. Epigallocatechin inhibits an enzyme that breaks the norandrenalin hormone, increasing the hormone noradrenaline and thus increasing the fat breakdown.
You can drink 1 cup of green tea a day to lose weight faster.
13- Consume healthy fat sources.
Not all fat sources are the same. Having healthy fats in our diet will help us lose weight. While unhealthy fats such as trans fat can cause us to gain weight, oils such as olive oil, nuts, fish oil, coconut oil can help us lose weight.
The weight loss industry has consistently glorified low-fat diets for their high caloric value. But getting enough healthy fats is very important for our body to function and to lose weight.
Coconut oil contains MCT (medium-chain triglycerides). These fatty acids are transported to the liver faster. It is used directly as energy or turns into ketones. It is used to increase ketone production in the ketogenic diet.
Coconut oil has a high thermic effect. Increases energy expenditure when eaten. In a study, it was seen that consuming 1 or 2 teaspoons of coconut per day increases the daily energy need by 5%.
Olive oil is very important for fat metabolism and heart health. A diet rich in olive oil can increase the hormone adiponectin. This hormone breaks down the fat in the body and helps to lower your body mass index.
Nuts are very good sources of oil. They are a good source of protein and fiber, as well as containing many vitamins and minerals. A handful of nuts can be a pretty good snack between 2 meals. It not only keeps us full, but also provides us with the vitamins and minerals we need.
Omega-3 fatty acids are the most important fatty acids. Omega 3 fatty acids can reduce inflammation and insulin resistance. However, it can accelerate the metabolism and enable us to burn more calories during the day. It has been observed that the basal metabolism of individuals is accelerated and they burn more calories in the use of regular fish oil supplements. Although this increase does not work very well on its own, it can support fat burning with a regular diet and sports.
In addition, it also benefits our energy use. It seems that omega 3 not only allows us to burn more calories, but also allows us to use fat more efficiently for energy production. In other words, while consuming energy, our body can use the stored fat more effectively. Therefore, the intake of fish oil helps more weight loss with regular training.
You can improve your weight loss process by including these healthy sources of fat in your diet.
14- Take less carbohydrates to lose weight.
If you follow your diet and eat low calories, but still cannot lose weight, applying a low-carb diet may work for you.
Reducing your carbohydrate intake can help you lose more weight by reducing insulin resistance. Excess carbohydrates are stored in the body as fat for later use as energy.
If we eat less carbohydrates during the day, blood sugar will progress more stable. In this way, the hormone insulin, which helps to lower blood sugar, is secreted less. Insulin is a fat-storing hormone. If the hormone insulin is secreted less, less fat is stored. This means more weight loss.
When carbohydrate consumption is low, the body’s energy sources, glycogen, are depleted. When the energy stored in the body decreases, it uses fat stores to provide a stable energy flow. In this way, you can lose weight faster.
15- Weigh yourself once a week.
Losing weight is a process. You will not lose your extra pounds in a week. This will not be healthy, realistic and sustainable. If you follow the weight loss process, you can adjust your diet according to your body’s responses.
After calculating your daily calorie needs, track how eating those calories affects your weight. Weigh yourself once a week. If you haven’t lost weight or lost weight with your diet within 2 weeks, you can increase your physical activity or get fewer calories. In this way, you can control your weight loss process.
The value you see when you weigh yourself can change from day to day. Your body may retain or expel water from time to time. Being weighed every day would therefore be misleading. Try to give your diets up to 2 weeks. In this way, you can see your body’s response to the diet better.
16- Consume hot pepper (capsaicin).
Capsaicin is the substance that makes chili peppers hot. It increases the body’s internal temperature through adrenaline receptors and supports weight loss. You can add cayenne pepper to your meals to lose weight. You can lose more weight by increasing the number of calories you burn daily.
Capsaicin also has appetite suppressant properties. It can help you lose weight by making you feel less hungry during the day.
17- Do not miss fibrous foods from your diet.
Fibers are the indigestible parts of plant foods. Fibers absorb water as they pass through the digestive system, facilitating defecation. Fiber intake is very important for a healthy digestive and excretory system. The health of our digestive and excretory system will of course be important in losing weight.
In addition, dietary fibers form a gel layer or viscous structure in the stomach. This layer creates a feeling of satiety and helps in the digestion of other meals. It is important for losing weight as it also increases the feeling of satiety.
Fibers are mainly found in legumes, fruits, vegetables and grains. If you add legumes, nuts and fruits to your diet, your fiber intake will increase considerably. Legumes are very good sources of fiber and also contain a good amount of protein. It will be advantageous if legumes are consumed instead of grains to lose weight.
18- Consume more protein.
Protein is the building block of our body and is necessary to maintain our muscle mass. If we get enough protein, our metabolism works better, we can increase or protect our muscle mass with resistance training.
In addition, the thermic effect of protein is high. While 2-3% is spent for the digestion of fats and 6-8% for the digestion of carbohydrates, 25-30% of the energy brought by the proteins is spent for digestion. So if we’re eating too much, eating it from protein will reduce unwanted weight gain. Think about it, you think I ate 400 calories, but actually 300!
Protein increases the glucagon hormone, which plays a role in fat burning, and additional foods that support the body. Getting enough protein is absolutely essential for weight loss. So how much protein do we need? We actually need considerably less protein than is popularly thought. So our job is not difficult. For an individual who practices resistance training, it will be sufficient to consume 1.6 grams of protein per kilogram of body weight per day. For a 70 kg individual, this value makes 112 grams.
In other words, the need for protein is not high for people who want to burn fat, but high intake can help them both create a calorie deficit and feel full. That’s why increasing protein intake from healthy sources can help us lose weight.
You can get animal protein with red meat, fish, chicken, turkey, eggs, dairy products and animal protein powders. Nuts, legumes, and even grains contain protein. Consuming plant sources together with animal sources will meet our protein needs. If you follow a vegan diet, you can get a complete protein source by mixing grains and legumes such as dried beans and rice pilaf.
19- Prefer natural, unprocessed foods to lose weight.
It is not a coincidence that obesity has increased so rapidly with the advent of packaged and processed foods. Although easy to access and consume, processed products are often very calorie-packed but not nutritious enough. Processed products contain refined sugar. These are not like fruit candies. Fruits contain natural sugars, but they also contain fiber, vitamins and water. Processed products are quite low in nutrients in these aspects.
Refined sugar doesn’t work very well in creating a feeling of satiety, either. Studies have shown that excessive refined sugar intake can increase the hunger hormone, on the contrary.
Natural and unprocessed foods are rich in fiber, vitamins and minerals and are much better options for weight loss. They both keep you fuller and allow you to feed your body adequately by taking fewer calories.
Unprocessed foods are also used more efficiently as energy. If you are following a low-calorie diet, be especially careful to eat natural foods. In this way, you can lose weight faster by producing more efficient energy with low calories.
Natural foods do not contain trans fats. Trans fat is harmful and makes it difficult to lose weight. By snacking on natural foods, you can prevent trans fat intake and lose a healthier weight.
20- Keep healthy snacks with you to lose weight.
Losing weight does not mean starving yourself. Of course, you will eat again, if you want, you can have a snack. But if these snack foods are high in calories and unhealthy foods, it will be difficult to lose weight.
Therefore, snacks that are large in volume but low in calories will be a better choice. Fresh fruit, curd cheese, yogurt, Fruity oatmeal, even small amounts of raw nuts are healthy snacks. In this way, if you consume satiating and beneficial foods as a snack, you will feel less hungry during the day and lose weight more easily.
21- Follow your macro nutrients to lose weight.
Macronutrients are protein, carbohydrates and fat. These make up calories. 1 gram of protein and carbohydrate is 4 calories, and 1 gram of fat is 9 calories. After calculating your daily calorie and macronutrient needs, you can feed by following these values.
If we are feeding by following the macro, we must make sure that we comply with the calories and macro values that we calculate every day. For this, we need to know the calorie and macro values of the foods we eat during the day and calculate them daily.
It may sound scary and very troublesome, but nowadays it is not that difficult. There are many diet apps that provide this. In applications, we can reach the calorie and macro values of raw and cooked portions and weights of foods. In this way, we can be sure that we are on the right track by tracking the foods we eat during the day.
Of course, you don’t have to do this for the rest of your life. If you follow calories and macros for 30 days, you will be familiar with foods. In this way, you will have an approximate idea of the calorie and macro values of the food you eat, without looking at the applications. Then, from time to time, you can browse through the reapps to look for new foods or browse through the foods you forgot.
22- Consume more fish to lose weight.
One thing that almost all of us agree on about nutrition is how beneficial fish is for our health. Fish is a very good source of protein and fat. The most important aspect is that it contains omega-3 fatty acids.
Omega-3 fatty acids are very important for our physiological and psychological health. There are studies showing that it is even good for depression. You can feel better by consuming fish 2-3 times a week.
It has been seen that the use of fish oil is very beneficial, especially when omega 3 and omega 6 fatty acids in the body are equal. The foods consumed by today’s people in their diet are high in omega-6 fatty acids. But omega 3 is less than that. Therefore, it is recommended to eat fish or use fish oil to equalize this ratio. An approximately equal ratio of omega 3 to omega 6 means healthier blood cells, lower fat content and reduced plaque formation. In other words, omega 3 is very important for blood circulation health.
Consuming healthy fat sources such as omega-3 is very important for weight loss. Omega-3 ensures the proper functioning of fat metabolism. Fish oil can also help reduce these levels in people with high triglyceride (stored triple-linked fatty acids) levels.
Try to consume fish 2-3 times a week to lose weight. Oily fish such as salmon, sardines and anchovies are richer in omega-3s than lean fish. If you cannot consume fish, you can use an omega-3 supplement.
23- Consume food by chewing well.
People who eat fast usually weigh more than those who eat slowly. Normally, after eating, a hormone called ghrelin is suppressed. This hormone controls hunger. At the same time, the anti-hunger hormone is secreted. These hormones inform the brain that food has been eaten and that nutrients have been absorbed. This creates a feeling of satiety. Since this process takes about 20 minutes, chewing the food well and consuming it slowly allows you to give your brain enough time to receive these signals. In this way, when the food is chewed well and eaten slowly, the portions eaten are reduced.
Chewing the food well improves digestion, allows nutrients to be absorbed better, is good for dental health and can reduce stress.
If you prefer foods that need to be chewed, such as eating fruit instead of juice, you can lose weight faster because you will feel more full during the day.
Count how many times you chew each piece while eating and double this number, you will see that you are full faster.
24- Avoid sugary drinks.
Sugar is one of the most important factors in weight gain. Consuming too much sugar creates insulin resistance and makes it harder to burn fat. If you can’t lose weight, one of the reasons may be insulin resistance. Consuming sugary foods constantly causes too much insulin to be secreted, and over time, our body begins to show resistance to this insulin. In this case, because the metabolism does not work properly, type 2 diabetes may occur or it may be difficult to lose weight.
To lose weight, we must take in fewer calories than we burn. Staying away from sugary drinks, which cause us to take in calories quickly during the day, will greatly reduce the daily calorie intake. Try to drink more water, you can support weight loss by drinking unsweetened green tea and coffee during the day.
25- Do not drink fruit juice, eat fruit.
We know how important fruit is for our health. However, if we eat too much fruit, we cannot lose weight because we take in too many calories. When we consume the fruit as it is, it will not be easy for us to overeat. Especially peeled fruits such as apples will keep you very full because they are fibrous.
But when we drink juice, it becomes difficult for us to control it. By drinking two glasses of orange juice, we can consume 4 oranges quite quickly. Since the feeling of satiety is less, the calorie intake can increase considerably. It would be more logical to eat the fruit directly instead of drinking fruit juice to lose weight. In this way, we can better benefit from the minerals and vitamins of the fruit.
26- Cook your meal yourself.
We do not know what oil the meals we eat are made of, how much oil is used in the meals, what the sauce is made with if it is a sauce meal, or the quality of the foods we eat and how fresh they are. Therefore, even if you think that you are following your diet, you may be getting more calories than you think by eating externally.
If you cook your diet meal for 3-4 days in advance, you can both follow your diet more easily and be sure of what you eat and how many calories you get.
27- Do HIIT cardio.
High-intensity interval cardio (HIIT) is the intermittent performance of high and low-paced activities. For example, 30 seconds of sprinting followed by 60 seconds of jogging, then sprinting again takes 20-25 minutes in total.
It burns calories in a short time and accelerates metabolism. With a good cardio workout, you can burn enough calories even in 15 minutes. The best part is, hiit cardio can be done anywhere, even without equipment.
For example, if you are swimming, you can try to swim very fast and slow intermittently. Training for sports such as boxing, MMA, and wrestling are also ideal HIIT trainings.
You can add Hiit cardio to your training plan 1-2 days a week. Doing too much cardio can deplete your glycogen stores, which can reduce your performance in resistance training. For this reason, you can apply light-paced cardio (LISS), such as walking 1-2 days a week, in addition to heavy cardio.
28- Do not eat monotonously.
It is a very common mistake to reduce the variety of food and eat a monotonous diet in order to lose weight. Chicken-salad diets are an example of this. In a monotonous diet, we cannot get vitamins and minerals from various foods. Due to their deficiency, some diseases may occur and the immune system may weaken.
Our general health is very effective in losing weight. If we want to lose weight permanently and have a long-term and healthy life, we must pay attention to our health. If our body works by taking the necessary nutrients, we lose weight more comfortably and healthier.
29- Do not add sugar to drinks so as not to gain weight.
Adding sugar to drinks, like drinking sweetened tea, can increase our daily calorie intake quite a bit without us even realizing it. If we cut these habits, it will be much easier to eat low calories and lose weight. Therefore, we lose weight more easily.
At the same time, adding sugar to drinks during the day can be addictive to sugar in daily life. Sugar has a physically addictive effect. Shortly after consuming sugar, blood sugar drops a lot due to the excessive secretion of insulin and more sugar cravings occur. Especially if you drink sugar, you can lose weight by adding less sugar to tea over time.
30- Do not make the diet unbearable.
The best diet is the one we can follow. There are sacrifices to be made, of course, but dieting doesn’t have to turn into torture. Making the diet intolerable and unsustainable will not work. Trying to eat every 2 hours after failing to apply, trying to stay away from your favorite foods completely can harm the sustainability of the diet. Consistency and consistency in diet are very important for weight loss.
For example, when people who view sugar as an enemy, the source of evil, spoil their diet, they usually think of consuming sugar first. However, if we can consume enough sugar that does not harm us, our diet becomes sustainable. The same is true during meal times, we can leave our meals for later rather than tiring ourselves by trying to fit a meal between busy working hours. For this, we can use flexible dieting techniques such as intermittent fasting. If our priority is the continuity of the diet rather than its perfection, we can achieve much more stable results.
So our diet should be flexible like life. According to certain situations, stretching the diet does not mean breaking the diet. If we are dieting for 2 weeks or 1 month, we lose weight for 2 weeks or 1 month. But if we can integrate diet into our lives and focus on the parts we can control, we will lose weight long-term and reach our goals.