There are several healthy and realistic ways to achieve weight loss goals without extreme measures such as crash diets, rigorous exercise regimes or weight loss supplements. By incorporating sustainable strategies, you can attain your desired weight without compromising your overall health.
Integrating these dependable techniques into your weight loss plan can assist you in making progress without causing harm to your body.
However, it’s important to note that not all methods work for everyone, so it’s essential to find the ones that align with your lifestyle and preferences to make a meaningful impact on your weight loss journey.
1. Eat The Same Calories, But On A Different Clock
If you’re serious about losing fat, you’re going to have to eat for fast fat loss. That means consuming fewer calories than you burn each day. There’s no way around it! But there are multiple ways to get those calories.
The old-school way of leaning out was to eat numerous small meals per day as a way of “boosting” your metabolism. The new-school way is to eat an appropriate number of calories, but only within a limited eating “window,” usually between 4 and 8 hours. This approach, known as intermittent fasting, forces your body to use stored body fat for fuel during the fasting window.
Cramming all of your meals into an eating window also allows you to eat slightly larger meals and feel fuller than you would spreading your calories out over, say, 15 hours. This is great if you’re someone who feels disappointed with each and every puny meal. This is one reason why it’s a favorite of many fitness experts and dietitians.
2. Cycle Your Carbs
Low-carb approaches like the keto diet are more popular than ever, but many athletes find that cutting carbs makes their workouts into total suffer-fests. Plus, plenty of us just like being able to eat carbs—and there’s nothing wrong with that! Alternating your carbs daily, or “carb cycling,” allows you to eat enough carbs to power great workouts, while still keeping overall calories and carbs relatively low.
Here’s how to do it: Use a macronutrient calculator to dial in your carbohydrate intake. Then, two days a week—preferably hard training days—keep your carb intake at normal levels. To go to the next level, eat most of your carbs either before or after your workout. The other days of the week, drop your carbs by approximately 50 percent. This strategy helps blunt fat storage on low-carb days, and restores muscle glycogen.
3. Increase Your Workout Density
You can lose fat at a gradual, sustainable pace while doing pretty simple lifting workouts like 5×5 and a few cardio sessions a week. But if you want to lose fat faster, you might benefit from speeding things up and increasing the calorie burn you experience while weight training.
Here are two ways to do it:
Put your rest periods to good use! Spend them doing mobility work, light plyometrics, or bodyweight strength movements. Commit to a full high-energy interval-based weight-training plan.
4. Combine Cardio Variations
The debate rages: steady-state cardio training vs. interval training. Which is best cardio for fast weight loss? While steady state allows for a longer fat-burning session and is easier to do more frequently, interval training ramps up your metabolic rate and increases EPOC for hours after the workout is done. Which to choose? Why not do both!
Start out with 5-6 intervals, then move into an additional 20-30 minutes of steady-state training. This will allow you to reap all the benefits in one workout. Plus, the steady-state cardio will burn even more fat than usual because the intervals will have depleted your glycogen stores.
5. Do At Least One Full-Body Workout Per Week
Full-body workouts tend to increase your metabolism more per workout by hitting large amounts of muscle mass in a single session. On the other hand, body-part splits allow you—or require you—to work out more frequently and hit each muscle group with a higher volume.
Which is better? Here again, there’s no reason you can’t do both! Do one full-body workout each week, then one upper-body workout and one lower-body workout. If you prefer four workouts per week, do a full-body/push/pull/lower-body cycle. Add in a couple of cardio sessions per week, and you’re set!
6. Think Beyond The Fat-Burner
For many people, the terms “leaning out” and “fat burner” are synonymous. And sure, the best fat burners can definitely be a great tool in your arsenal—particularly if you’re trying to speed up the rate of your weight loss. But there are other non-stimulant options that deserve your attention, as well.
One is definitely protein. Did you know that your protein needs actually go up when you’re limiting calories? It’s true. Another is fish oil, which has been shown to help increase fat loss while boosting muscle retention.