Weight loss requires you to sustain a calorie deficit, meaning you need to consume fewer calories than you’re burning. There are many different strategies that you can use to get into a calorie deficit, such as healthy meal prep and regular exercise, which will allow you to shift the pounds and lower your body fat percentage.
While sustainable weight loss can take several weeks or months, depending on how many pounds you want to drop, there may be a time when you want to lose weight as quickly as possible.
It’s important to consider your health when you’re taking steps to lose weight quickly. Extreme weight loss in a short period of time can cause detrimental side effects and negatively impact your health.
That being said, the following strategies can be effective for quick weight loss without putting your health at risk. You can learn more top tips for losing weight fast by reading this article.
Reduce Your Consumption of Highly Processed Foods
Junk foods, takeaways, and packaged snacks are also ultra-processed foods. They tend to be packed full of calories, saturated fat, and salt, all of which can negatively impact your health.
Consuming calorie-dense foods can make it harder to achieve a calorie deficit. Highly processed foods are full of additives and sugars that make you crave more food, increasing the likelihood of you accidentally over consuming calories and gaining weight.
Cutting out ultra-processed foods will make it much easier to lose weight, even if you make very few changes elsewhere in your life. Replace these foods in your diet with healthier alternatives, such as meals based on whole grains, lean proteins, fruits, and vegetables.
Eliminate Sodas and Fruit Juices
Sodas and fruit juices contain a lot of calories and sugar but provide very little nutrition or satiation. which can make it much harder for you to get into a calorie deficit and lose weight.
Switch your glasses of soda and fruit juice with tea, coffee, flavoured water, or plain water. These alternatives are much lower in calories, added sugars, and artificial sweeteners, making them overall healthier choices.
If you consume a lot of sodas and fruit juices, you will find that simply by cutting them out of your diet, you will lose weight without making any additional changes to your nutrition or exercise routine.
Increase Your Fibre Intake
Soluble fibre can slow down digestion and stabilize the rate of glucose spikes following high-carbohydrate meals. In turn, it can make you feel more satiated and fuller for longer. When you feel satisfied after consuming a high-fibre meal, you are less likely to reach for snacks, which are traditionally high in calories, sugars, and saturated fats.
Consuming plenty of fibre can make your weight loss goal easier to reach by supporting your digestive system and ensuring your blood glucose level remains stable throughout the day, even immediately after meals. High-fibre foods include whole grains, fruits, vegetables, beans, and legumes.