So you're trying to lose weight fast, aren't you?
I hear you. It is what most of the people are looking for!
There's only one problem.
There is an absurd amount of terrible advice out there for quick weight loss.
I'm looking at you "Weight Loss Tea" and "Fat Burner Cookies".
Fortunately, at Nerd Fitness, we nerds help people get healthy with things like "science" and "proven strategies that last."
We have thousands of success stories from our community and more than 1 million people take our advice every month to get in shape.
Below we share with you our 9 strategies for safe and sustainable weight loss. We use these as part of our online coaching program and today you are learning them too.
Do you want to lose weight quickly and safely? We can help!
Here's what we'll cover::
We have a lot to talk about, so let's get started right away!
What is the Fastest Way to Lose Weight? (4 common methods)
At some point in this guide, I'll try to dissuade you from losing weight as soon as possible.
But now is not that time.
If you are trying to lose weight fast, there are 4 common methods. Each will have some advantages and disadvantages, so let's discuss.
# 1) Very low calorie diet
Perhaps the most common way to lose weight quickly is this: don't eat a lot.
A very low calorie diet (VLCD) is defined as any diet containing 450 to 800 calories per day. (1)
For reference, a McDonald & # 39; s Big Mac contains around 550 calories.
So we're talking about a hamburger and maybe an apple that you can eat for a day. That's it.
Unsurprisingly, starvation from a VLCD results in rapid weight loss. (2) However, these diets should only be done under medical supervision as you may come across some of them serious Nutritional deficiencies and other health problems when you don't know what you're doing. (3) As you will soon learn, "Temporary changes create temporary solutions." So if you are following a VLCD to lose a few pounds it will only work as long as you are eating this way.
Judgment: Talk to a doctor before trying this.
# 2) Protein-sparing modified fasts
A protein-sparing, rapidly modified one (PSMF) is similar to a VLCD, but the calories you eat more or less come from protein sources. (4)
With a PSMF you will eat:
About 0.68 grams of protein per pound you weigh (1.5 g / kg). So if you weighed 250 pounds, you would be targeting 170 grams of protein.
Typically 12-17 ounces total in the form of lean meat, poultry, fish, seafood, eggs, low-fat cheese, or tofu.
Less than 20 g carbohydrates per day (approx. 2 servings of low-starch vegetables with unlimited salad).
No fats outside of protein sources (no butter, oils, nuts or seeds).
One multivitamin and another Electrolyte additives.
Why the focus on protein?
As we discuss in our Protein 101 guide, eating plenty of protein when losing weight is important to ensure that you are losing the right type of weight.
When you are in a calorie deficit, your body needs to draw from current stores in order to function. This means that it potentially draws from both body fat and muscle.
From a health and physical point of view, this is of course not good.
This explains why a PSMF prioritizes protein: it can help maintain muscles during a drastic calorie deficit.
I already know your next question: is that certain?
Short term? Probably.
A two-week study found that the PSMF resulted in safe and effective weight loss. (5)
However, a three-month study found that those following PSMF developed nutritional deficiencies even with the addition of multivitamins and supplements. (6)
Judgment: In the short term (a week or two) this is fine. In the long term, I would report to a doctor.
# 3) Ketogenic Diets
Low carb diets are all the rage these days.
Your coworker, spouse, and their dog walker nephew have all tried a low-carb diet recently (probably).
Of all the low-carb variations, the ketogenic or keto diet is one of the stricter versions as you basically cut out all or most of the carbohydrates.
While the exact prescription of a keto diet will depend on who you speak to, in general you are on a keto diet:
Keep the carbohydrates to less than 30-50 grams a day. For reference, a banana has about 27 grams of carbohydrates.
Consume approximately 0.6 grams of protein for every pound you weigh (approximately 1.35 grams per kilogram).
Eat the rest of your calories from fat.
If you want to learn more, we recommend reading our GIANT eBook. The Beginner's Guide to the Keto Diet. Get it for free if you sign up in the field below:
Download the Beginners Guide to the Keto Diet
55 Page Keto Diet Guide: How Do I Get Started Today?
Learn the benefits and dangers of keto.
Keto Recipes, Snacks, Resources, and More!
The gist of the keto diet:
Low carb diets are generally considered safe. (7)
There may be some weight loss on a low-carb diet (as long as you can stick to it) as you are cutting out an entire macronutrient and most likely reducing overall calorie consumption. (8th)
Your results may vary.
Judgment: If you want, try the keto diet. Many people have had success with it. Just know that it is quite difficult to get hold of what we will come back to later.
# 4) Weight loss from dehydration
Often times, when an athlete needs to lose weight quickly for a match or competition, they will do so by draining the water.
Think of someone in MMA or bodybuilders who needs to temporarily reach a certain weight in order to stay in or reach a certain weight class.
If they weigh 160 pounds today but have to be 150 pounds in three days, they often get dehydrated to get there.
Some weight loss tricks are:
Jogging in full tracksuits.
Sitting in hot saunas.
Remove all salt from the diet (as it will help you retain water).
Super low in carbohydrates (carbohydrates also help with water retention).
Do not drink any Water on the day of weighing.
While these tips might help someone qualify for a competition, we're not talking about fat loss here. So avoid playing with dehydration to get in shape. Plus, many of these strategies can potentially harm your health if you're not careful. (9)
Judgment: Do not worry.
If you are wondering if there is a better strategy for rapid weight loss than these 4 protocols, we can help! If you're interested, we'll tailor you with your own NF coach who will create a weight loss plan that isn't as drastic (or soul-damaging):
Diet sucks. Let us help you improve your diet and lose weight without feeling unhappy:
How Much Weight Can I Expect to Lose?
We've all seen ads that say:
Lose 5 pounds in a week.
Leave the stubborn "belly fat" behind.
Get this bikini body by summer!
Walk down a magazine aisle and you will see:
Flat abs in 28 days? Lost 10 Pounds Easily? What…
It's no wonder many think that weight loss can be done quickly.
Here's the truth: no one can tell you exactly how much weight you will lose in any given period of time.
It depends on your energy balance ("Calories in" versus "calories out"), Metabolism, physical activity and body composition.
However, we can talk about some realistic expectations that my friends pointed out at below Precision nutrition::
By "speed" we mean consistency:
Extreme. You need to follow your program 100% of the time.
Fair. This corresponds to about 70-80% of the program.
Cozy. They're consistent about 50-60% of the time.
More on this in our next section.
I should also say your weight loss progress will not be linear.
You lose fat faster if:
You begin your weight loss journey first.
You have more fat to lose.
Think of it this way: suppose you typically eat 3,000 calories a day and are maintaining your current body weight.
Imagine cutting this down to 2,000 calories, a deficit of 1,000 calories a day. With this new approach, you will begin to lose weight.
But when you start losing weight, your calorie needs will decrease.
Put simply, there are fewer of you who need "fuel".
Yes, the bigger you are, the more calories you need. The smaller you are, the fewer calories you need.
In other words, your metabolism doesn't have to work as hard to keep all of your bodily functions going, it has less weight to support and therefore burns fewer calories than it did when you were much taller.
Here is the estimated daily calorie burn at rest ("sitting on your ass all day") of a 35 year old male nerd with 3 very different weights – which you can learn from our calorie calculator:
300 lbs: 2,600 calories.
250 lbs: 2,300 calories.
200 lbs: 2,000 calories.
WHAT THAT MEANS: Unless you adjust your caloric intake as your weight drops. Your previous caloric intake will become less and less effective in losing weight until you reach a balance.
Another part of the equation: your body becomes more efficient as you exercise. (9)
Here is an example:: If you burn 100 calories per mile and continue running the same distance at the same speed, you will end up burning only 95 calories running the same mile. Then 90. And so on.
None of this is supposed to freak you outbut it is important to understand when you can't seem to lose weight.
Okay, I told you this was coming.
At this point we need to talk about ALL of the "lose weight ASAP" problems.
How do you keep your weight loss going? (Real conversation)
I will make an assumption about you:
This probably isn't your first rodeo, nor is it the first time you've dealt with rapid weight loss.
How was it the last time you tried it?
I'm not asking to be an idiot, I'm asking to make a point:
I like you, your friends like you, and the world needs you to be the healthiest superhero version of you that you can be.
The problem with the four strategies we talked about earlier (and the other diets you've probably tried) is that they are generally unsustainable.
Can You Live On 500 Calories For A Few Days?
Can you do it for a whole year?
As we mention in The 5 Rules To Lose Weight, any benefit you get from dieting will only last as long as you are dieting.
In other words:
Temporary changes create temporary results.
Permanent changes create lasting results.
Sure, it's great when people try the keto diet and lose 20 pounds. But once they're low in carbohydrates, they generally put on weight again.
We want sustainable changes and permanent weight loss.
It doesn't matter how much weight you lose in your first week or month, but how much weight you lost after 1 year and how you feel after that year.
Therefore, in our online coaching program, we don't focus on losing weight as quickly as possible. We focus on slowly developing 9 skills that will help our clients level up permanently.
Although we focus on long-term behavior change and permanent progress, a lot of our clients lose weight pretty quickly, like Sarah, the super mom here, who lost 30 pounds in six months.
This may not seem intuitive, but after years of running Nerd Fitness, I've learned that it is true:
Small changes that are made consistently create the fastest way to lose weight.
Think of the classic story of the Turtle and the hare.
The fast-starting bunny gets bored and decides to take a quick nap while the slow but steady turtle keeps up. When the rabbit wakes up, it will be too late. The turtle won the race.
The moral here: The race is not always won by the fastest.
Make a small change. Once it becomes a normal part of your life, do another. Then another.
This is how the turtle would do it.
This is a message I really find at home in the How To Get In Shape video that's right here for you:
Now let's talk about what small changes you can make.
9 Habits For Successful Weight Loss
Here are 9 skills that will help you lose weight quickly and sustainably:
# 1) Plan and take action
If you are about to embark on a weight loss journey, there are some preparations you need to make.
You can't just open your refrigerator and expect healthy food to be ready.
That would be a magical refrigerator.
Our first step in helping someone get well, be it through ours Coaching program or in NF Primeis to be outlined by a plan.
Then we have to respond.
There are two ways to do this:
Take your time on your calendar. This can be a reminder to buy food, prepare or prepare dinner to go for a walk. It doesn't have to be a huge block of time, but we need to get you used to making room for your goals or they won't happen. Step number here is to take a time.
Have "Daily Profits" towards your goal. What we do every day will ultimately define us, so daily compliance is important. However, this can be a small action, even as short as 5 minutes. We call this our "daily profit". It could be drinking a glass of water or doing some jumping jacks. The point here is to smash that goal, no matter what it is. It will help us build momentum.
When starting a weight loss journey, take some time to plan and prepare. Don't just say, "I'll start tomorrow." think of when You will make a change What you will change and Why.
Then create a path that you can take a step in that direction every single dayno matter how small it may seem.
It'll add up quickly, I promise.
# 2) Develop healthier eating habits
So many people ask us what to eat.
But we rarely get people asking us how to eat.
Both are very important for losing weight.
There are a few things we can work on to develop this "how" skill:
Eat carefully and slowly. It takes a while for your body to realize that it is full. So, if you slow down and focus on your meal, it can lead to overeating. Some of our Daily victories Here it might be like using a meal timer, putting your fork down between bites, and eating without a TV or phone (no distractions).
Recognize indications of hunger and abundance. Sometimes we just eat to eat. We may be more bored than hungry. To combat this, a Daily profit could be to keep a "Hunger and Fullness Journal". Here you rate your hunger from 1 to 10 before you eat anything. If it's less than 6 or 7, you might want to take a break of about 30 minutes and check back in later. It's the same idea for our abundance. Take a break while you eat and ask yourself, "How hungry am I still?" When your hunger subsides, you may save the rest of your food for later. The goal here is to only eat (and keep eating) when you are hungry.
Create a meal schedule. Most people eat best in some type of routine. Breakfast, lunch and dinner around the same time. Your body will pick this up and of course go hungry at the times you normally eat. Predictable meals can help you lose weight.
# 3) Balancing the energy intake towards your goals.
You will hear how we talk about "Energy Balance" in Nerd Fitness.
As we emphasize in The 5 rules of weight loss, Study (10) after study (11) after study (12) shows that our body obeys the laws of thermodynamics and that to lose weight we have to burn more calories than we consume regularly.
It is therefore important to know how many calories you will need to achieve your goals.
Some actions we can take here:
Calculate your calorie needs. They don't have to be precise, but we do need a rough idea of how many calories you need based on your body composition, activity level, and goals.
Determine the calories in the food you eat. Next we need to find out how many calories you are actually eating. Apps can be helpful here, but you can also use the “Hand Portion” tool, which you can find in our manual “Portion Control Guide.
Track your progress. There are many educated guessworks when it comes to matching Calories in to calories outThe most important thing we can do is track the results. If you see progress, great! Go on. Don't you see any progress? No problem. We will take this information like a scientist and adjust our experiment.
This is one of the more difficult steps in ours 9 Weight Loss SkillsSo if you want one Nerd Fitness Coach To help you we have you:
Your nerd fitness coach can help you create a sustainable weight loss plan!
# 4) Choose higher quality foods more often.
During our Guide to a healthy dietlet's promote two ideas:
You don't have to completely give up on the food you love, like pizza, cheeseburgers, or ice cream. These can "sometimes" be eaten.
“Higher quality” foods should be prioritized and eaten more frequently. We put them in our “YES” category.
We find that this “eat more of” and “eat less of” attitude is less overwhelming our coaching clients than hard and strict rules for food.
Less overwhelming = more sustainable = win.
I am sure you now have some questions:
Which foods should be "sometimes"?
How often is that
Which foods should be "YES"?
The answer: it is actually up to you to find out!
This is not meant to be an excuse so let me explain:
Our goal here is to move you to "higher quality food" over time.
We can get there by working on:
Set criteria for "better" or "worse". If we want to adjust your eating habits, we need to define our goals. For example, whole wheat bread usually contains more nutrients than white bread, so it would be "better". French fries often have more calories than a boiled potato, so it would be "worse". I put these in quotes because if you want fries right now, it's "better", even if it has more calories in it. This goes back to our discussion “SOMETIMES”.
Eat more whole, minimally processed foods. You know the exercise here: we're looking for fresh fruits and vegetables, whole grains, fresh meat, raw nuts, etc. These foods generally contain more nutrients. We also want you to eat a variety of them (berries and oranges instead of just eating apples) so that you get more nutrients that way. These foods are often "better" than their processed counterparts.
Eat fewer processed foods. While you can totally eat pizza and drink beer and still be healthy (me and me), we'd like these to be "SOMETIMES" meals instead of "PERMANENT" meals. If you eat pizza twice a week, maybe we can cut it down to once a week.
If you want to lose weight quickly, a key skill is to eat higher quality foods more often.
# 5) Get the right nutrients.
This builds on our ultimate skill: choose better quality foods more often.
This is because higher quality foods provide your body with more nutrients.
But we can be more specific.
Here are some steps to take to ensure you are getting the right nutrients throughout the day.
Eat lean protein with most meals. This would include lean cuts of beef or chicken, Greek yogurt, or beans and lentils. Protein is one of the most critical macronutrients It is therefore important for your health to set priorities at every meal.
Eat colorful fruits and vegetables. The color of the products generally indicates the nutrients they contain (green vegetables contain vitamin K). Hence, when it comes to fruits and vegetables, eating the entire rainbow is important. (13) Try using some colorful products in most meals.
Choose high fiber carbohydrates. Think of fruits, tubers, legumes (beans / lentils) and whole grains. The fiber helps slow digestion and provides long-lasting energy.
Choose healthy fats. Foods like avocados, nuts, and olive oil. These will help you stay full and regulate inflammation. (14)
Drink enough. You need to be adequately hydrated for all of the nutrients you are consuming to work well. (15) Drinking plenty of water also helps keep you full between meals.
# 6) Move your body.
Our bodies have evolved to move regularly. However, for those of us in developed countries, we often only move to get from home to our car Office where we sit all day, then back home.
Therefore, we often need to plan regular movements.
While we're big fans of Strength training It doesn't have to be that intense around these parts to get started. At first, it can literally be anything that gets your body moving. Even just take the stairs instead of the elevator.
You can even build up your "training" Movement that doesn't feel like movement, to like play with your kids.
The most important thing: plan it! Plan your exercise, no matter how small, so that it becomes a habit.
Yes, even if it just takes the stairs. It may seem small and insignificant, but if you do it regularly it quickly adds up.
# 7) Good rest and sleep.
The other thing that people in industrialized countries often neglect: sleep.
Overall, we get fewer eyebrows than before. About 35% of people report having less than 7 hours of sleep a night. (16)
But we are not only looking for good sleep, but also rest.
That doesn't just mean days off from the gym So that your muscles heal and recover, but also downtime so your mind can relax.
This is important to our discussion of weight loss::
Sleep helps us regulate our metabolism, which partially explains the link between sleep deprivation and obesity. (17)
Stress and its associated hormones can affect weight gain. (18)
If you need more help here, check out ours 10 tips for getting more sleep.
# 8) Find a supportive environment.
Our environment can include many things:
Our home and our work.
The city we live in.
Our friends and family.
Part of our environment is in our control. Some of it (like the weather) isn't.
Whenever possible, we want to change our environment to aid our weight loss efforts so that we are set for success.
For our physical environment we often call this "Building our Batcave. ”
We want things around us to fuel our fitness goals.
This can be healthy snacks in the refrigerator or weights in the basement for ours Home gym.
However, this is not only about material things, but also about them People with whom we surround ourselves, or "our team". Having people to support your endeavors, or to work towards a similar goal yourself, can be vital to weight loss.
So can have a trainer in your corner Who knows the way forward.
The better you can customize your environment to suit your weight loss goals, the better.
# 9) Balance emotions without eating
It is perfectly normal and okay to use food to match emotions.
Celebrating a PhD? Dinner can be the perfect response.
Hard day at work? Perhaps a glass of wine will help you relax.
Like us in our Guide to stress eatingThe problem arises when, because of our emotions, we no longer have control over food.
Coach Justin is excellent at explaining why here:
Eating can be okay as a reward or as a relief as long as we control the behavior, not the food itself. Developing this skill will be important for sustained weight loss.
When you eat stress you know you are not alone here.
One of the main problems clients face in our 1-to-1 online coaching program is emotional eating or stress eating. With the outbreak of the pandemic, these episodes only increased.
You are not alone in this. Learn How a Nerd Fitness Coach Can Help.
How To Lose Weight Fast (Next Steps)
I'll be real with you: Developing and mastering all 9 weight loss skills will take a while.
And that's okay!
This is the fastest way to lose weight permanent.
But here's the thing: they actually don't need master all 9 skills to see progress.
As mentioned earlier, even if you only develop 4 or 5 of these, you will see results.
I discuss with Coach Matt in our video from Nerd Fitness Prime how to think of fitness as a "watch face" rather than a "light switch".
Because we have found that even if people only agree with their goals 50% of the time, that is enough to make progress and provide impetus.
Here's your new mission: work on ONE of these skills by taking ONE action.
That's it. Überfordern Sie sich nicht, aber ergreifen Sie noch heute Maßnahmen.
Welches solltest du wählen?
Beginnen Sie mit dem ersten, "Planen und Maßnahmen ergreifen".
Nehmen Sie sich 5 Minuten Zeit für Ihren Kalender Täglicher Gewinn Morgen. Gehen Sie spazieren oder bereiten Sie EINE gesunde Mahlzeit zu.
Machen Sie es zu etwas, das Sie nicht überwältigt.
Der Sieg ist nicht so wichtig wie das Durchziehen, denn das wird uns helfen, die Dynamik in die richtige Richtung zu lenken.
Wenn Sie Hilfe brauchen, habe ich Sie.
Hier sind drei Möglichkeiten, um Ihre Reise mit Nerd Fitness fortzusetzen.
# 1) Unser Online-Coaching-Programm: Ein Coaching-Programm für vielbeschäftigte Menschen, das ihnen hilft, bessere Entscheidungen zu treffen, verantwortlich zu bleiben und dauerhaft gesünder zu werden.
Sie können einen kostenlosen Anruf mit unserem Team vereinbaren, damit wir Sie kennenlernen und sehen können, ob unser Coaching-Programm für Sie geeignet ist. Klicken Sie einfach auf das Bild unten, um weitere Informationen zu erhalten:
Unser Coaching-Programm verändert das Leben. Lernen wie!
# 2) Schauen Sie sich NF Journey an, unsere unterhaltsame App zum Aufbau von Gewohnheiten, mit der Sie häufiger Sport treiben, gesünder essen und Ihr Leben (im wahrsten Sinne des Wortes) verbessern können.
Sie erhalten Zugriff auf diese App über Nerd Fitness Prime.
Erfahren Sie mehr über Nerd Fitness Prime!
Option 3) Mach mit bei der Rebellion! Wir brauchen gute Leute wie Sie in unserer Community, die Nerd Fitness Rebellion.
Melden Sie sich im Feld unten an, um sich anzumelden und unsere zu erhalten Rebel Starter KitDazu gehören alle unsere Anleitungen zum Trainieren zu Hause, das Nerd Fitness Diet Cheat Sheet und vieles mehr!
Holen Sie sich Ihr Nerd Fitness Starter Kit
Die 15 Fehler, die Sie nicht machen möchten.
Vollständige Anleitung zur effektivsten Ernährung und warum sie funktioniert.
Vervollständige und verfolge dein erstes Training noch heute, kein Fitnessstudio erforderlich.
Okay, ich möchte von Ihnen hören:
Irgendwelche Fähigkeiten zur Gewichtsreduktion, die mir fehlen?
Womit waren Sie erfolgreich?
Was hast du noch Probleme?
Sie sind nicht der einzige, der versucht, Gewicht zu verlieren. Teilen Sie uns Ihre Reise in den Kommentaren mit, damit wir uns gegenseitig unterstützen können!
PS: Wenn Sie gerade erst mit dem Abnehmen beginnen, sollten Sie Folgendes überprüfen:
PPS: Grüße an Präzisionsernährung für die Darstellung der Fähigkeiten zur Gewichtsreduktion.
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