When trying to lose weight fast, we will, at times, procrastinate about almost anything. Paying bills, making dinner, or even painting the garage will get put off until the very last minute. So, why would your weight loss goals for this year be any different?
There are only a few months left in the year and you’re still quite a few pounds away from the goal that you set. You really only have two options at this point. You can just throw in the towel and start all over next year; or you can “get cracking”, lose the weight, and accomplish your goals!
If you’re still reading this and haven’t walked away, that must mean you’ve decided to lose the weight before you run out of time. The clock is running, so follow these tips to lose weight fast.
Watch Your Calorie Intake to Lose Weight FAST
Let’s just get the bad news out of the way first. In order to lose weight, your body needs to be running on a calorie deficit. If you’re following all of the other tips to a tee, but aren’t burning more calories than you’re consuming, you’ll end up living in weight loss purgatory.
Now that we got the bad news out of the way, there is some good news pertaining to calorie restriction. Technology has made it easier than ever to determine how many calories you should be trying to get in order to achieve your desired weight.
Online calorie counters, as well as apps on your mobile device, will eliminate the outdated process of writing down everything you eat per day and then looking up its caloric value.
Build More Muscle
Okay, the first two tips probably made you think that trying to drop weight fast is going to be an extremely unpleasant task. What if I told you that packing on some lean muscle mass is also an important factor in dropping pounds quickly? Things are sounding better, right?
Think about this, 10 pounds of lean muscle can burn 50 calories at rest, while the same weight in fat only burns about 20 calories at rest. This is a pretty significant difference if you consider that there’s absolutely no effort that goes into this. You just sit there and burn more calories when you have more muscle.
If your goal is to lose weight as fast as possible, then you’re going to need to know what the fastest way to build muscle is then, won’t you? When you’re in the weight room, stick to compound movements that target more than one muscle group at a time.
Spending too much time on isolation exercises isn’t very time efficient because they only target one specific muscle group at a time. The more muscle groups and joints you can hit in an exercise, the better. You can’t go wrong with squats, presses, and deadlifts—the basics.
Eat Fewer Carbs
As we stated previously, cutting some calories out will be imperative, but what calories will you need to cut? Although carbohydrates have received some undeserved criticism over the last decade, they will be something to watch out for right now.
If your priority was endurance or performance, then you would not be able to successfully operate without them. However, since our goal is losing weight quickly, there won’t be a reason to “carb up” right now. The number of carbs that you will need to drop will depend on:
- Activity Levels
- Body Composition
- Metabolic Health
With all of the factors that determine the amount of carbs you should be consuming, it’s clearly not an exact science. The best way to start out is by simply removing refined wheats and foods with added sugars from your diet.
Then you can begin to remove other carbohydrate sources as well. Here is a pretty basic sample of good and bad foods for a typical low-carb diet:
- High-Fat Dairy
- High Fructose Corn Syrup
- Seed Oils
- Trans Fats
- Low-Fat Products
- High-Processed Foods
Increase Your Testosterone Levels
Testosterone’s role on body fat has been receiving a lot of attention over the last few years. It plays a crucial part in the way our body balances glucose, insulin, and the metabolism of fat. Unfortunately, men will gradually decrease their testosterone production during middle age.
Basically, if you’re over the age of 30, declining, testosterone levels could make you feel like you’re fighting an uphill battle when it comes to weight loss. This doesn’t mean that you have to hang your head in defeat.
There are several ways that you can naturally boost your testosterone levels and some of them we have already covered.
- Lose Weight- This is convenient since you’re already in the process of shedding some pounds. Overweight men are more likely to have low testosterone then those who are physically fit.
- Lift Weights- Again, another great testosterone boosting method that you are probably already doing. Men who exercise regularly have higher hormone production then their sedentary counter parts. Strength training, in particular, promotes higher testosterone production in males than other forms of exercise.
- Reduce Stress- If at all possible, reduce the amount of stress in your life. Stress has some serious health negative health effects, including low testosterone production.
- Sleep- If you don’t get enough sleep, you may be sabotaging your body’s own test production. Getting sufficient and high-quality sleep at night will go far in hormone production.
Possibly the easiest tip on this list, drinking a cup of black coffee between meals can help you burn some calories ASAP. Coffee speeds up your metabolism and can increase your daily energy expenditure.
The caffeine in the coffee is really what does all the work. Caffeine is a stimulant that causes an effect called thermogenesis. Thermogenesis is induced what happens when your body heat rises due to calorie burning.
Ever drink a cup of coffee or eat a large meal and start sweating? If so, then you’ve experienced the power of the thermogenic effect firsthand. Just be sure that your coffee is black; no added sweeteners.
You still have some time to reach that target bodyweight that you promised yourself. It will take hard work, discipline, and consistency; but the compliments you receive, combined with the pride of your accomplishment, will make it all worth it.