If you’re unhappy with your weight, one of the best things you can do to improve your self-confidence and feel healthier overall is to lose weight fast. The idea of losing weight quickly might sound like an impossible task, but if you change your habits and follow these tips, you’ll be surprised at how quickly that number on the scale drops. These 10 steps will help you lose 2kgs in a week by changing up your diet and exercise routine, so keep reading!
Losing weight fast can be difficult, especially if you’re trying to lose weight in the healthiest way possible– but keep in mind that losing weight too quickly can be harmful and potentially lead to long-term damage. To avoid any negative health effects, check with your doctor before starting your weight loss journey.
1. Eat Breakfast to Lose Weight Fast
Studies have shown that eating breakfast jumpstarts your metabolism and keep it active throughout most of your day. If you don’t usually eat breakfast, begin by introducing any food into your morning routine, whether it’s a glass of milk, a bowl of cereal, or some fruit. Once you get used to having food in your stomach first thing in the morning, gradually move toward higher calorie foods such as eggs, bacon, and fresh fruit.
The number one thing I recommend for weight loss is eating breakfast, says Natalie Rizzo, MS, RD, CSO, and registered dietitian. Eating breakfast triggers your body’s metabolism to kick into gear, keeps you feeling full throughout the morning, and increases energy levels. It’s not just important for weight loss but also for overall health. Studies show that people who eat breakfast have lower BMIs and lower cholesterol than those who skip it or simply have coffee.
2. Eat Regularly
You’ve probably heard that eating regularly is important for weight loss. It is – but how often you eat doesn’t matter as much as when you eat does. Skipping meals can lead to drops in blood sugar and leave you feeling cranky, lightheaded, and weak. Your body also slows down your metabolism when it doesn’t know where its next meal is coming from (just like hibernation)… This puts your body into starvation mode, slowing down your weight loss attempts even more!
This is something many of us fail to do and yet it’s one of our best tools for weight loss. If you want to lose weight fast, then you need your body to run at an optimal level and regular eating means your body can perform at its best. So how can you tell if you’re eating enough? If on most days you don’t feel hungry, but also don’t feel stuffed and uncomfortable after meals, then that’s a good sign.
3. Drink Water as a technique to Lose Weight Fast
Water is one of your key allies when it comes to weight loss. Calories are more likely stored as fat if you’re not drinking enough water and leading a sedentary lifestyle. The Mayo Clinic recommends drinking about 2 liters (about 8 cups) of water daily, but it can be easier said than done—especially if you lead an active life or don’t live near a water source.
Water is essential for weight loss. When we are dehydrated, our bodies store more fat and send out hormones that prevent us from burning fat. Drinking water also speeds up your metabolism—meaning you burn more calories throughout the day. So drink up! The average person needs about 6-8 glasses of water per day, but everyone’s body is different, so it’s best to experiment with what works best for you.
4. Cut Down On Alcohol
Alcohol is loaded with empty calories and promotes fat storage. But that’s not all; alcohol also weakens your self-control and makes you more likely to crave greasy, fatty foods. If you’re trying to lose weight, it’s important not only to avoid alcohol but also any other substances that may inhibit your weight loss.
Drinking alcohol, especially while you’re on a diet, can hinder your weight loss goals. Alcohol is high in empty calories, which will put your body into starvation mode, making it hold onto any remaining fat. If you drink alcohol and want to lose weight, try cutting back or drinking only every few days. Don’t miss our tips on how to order wine at restaurants without ruining your diet. This will also help lower belly fat naturally!
5. Have A Goal Weight
Before you begin your weight loss journey, it’s important that you know how much weight you want to lose. This can be a source of motivation for your journey and will hold you accountable for achieving your goal. Write down how much weight you want to lose and make sure that number is realistic and attainable. If you don’t already have one, set up an account with MyFitnessPal where you can track your calories easily.
This is an important step. Don’t set a goal weight and never look at it again! Having a goal weight helps keep you motivated and focused on your desired end result. Even if your ideal weight changes over time, make sure you have something that keeps you feeling motivated toward your fitness goals.
6. Don’t Skip Meals
The worst mistake you can make when trying to lose weight is skipping meals. The body needs energy constantly. Failing to provide it with food causes it to store extra calories, which quickly turn into fat. So don’t skip meals! Skipping breakfast or snacks is a big no-no for anyone who wants to lose weight fast and safely.
When you skip meals, your body thinks it’s starving. It slows down your metabolism, making it harder for you to lose weight. In addition, when you do eat, your body stores calories as fat instead of burning them off. To lose weight fast, try eating five small meals throughout the day—it’ll keep your metabolism revved up and discourage cravings for unhealthy foods.
7. Avoid Processed Foods to Lose Weight Fast
Processed foods are high in preservatives, sodium, and sugar—all things you want to avoid when trying to lose weight. If you’re craving something from a bag or box, opt for whole foods instead. If you must eat processed foods, however, go for products that have natural ingredients and less salt and sugar. Opt for low-fat items and choose no-sugar-added varieties whenever possible.
While some processed foods can be healthy, many are full of trans fats and/or refined sugars that your body doesn’t need. Even if you’re losing weight fast with these foods, you’ll most likely put it back on when you stop. Try your best to eat unprocessed foods as much as possible. Your body will thank you!
8. Include Exercise In Your Daily Routine to Loose weight fast
I used to not like exercising but it’s now part of my daily routine. Exercise helps you burn calories, release endorphins and improve muscle tone. It has many other benefits as well so if possible schedule time for exercise in your daily routine. If you don’t like running, don’t worry there are plenty of other ways to get active throughout your day without even thinking about it such as taking stairs instead of elevators or getting off public transport one stop early.
Exercise is an important part of any weight loss plan. It’s crucial that you include physical activity in your daily routine if you want to lose weight faster. Increase your level of exercise as you see results and then slowly start decreasing it once you reach your target weight.
9. Get Enough Sleep
The body requires rest, so get enough sleep each night. It’s hard to lose weight if you don’t get enough hours of shuteye. The recommended amount is eight hours per night; however, if you are getting seven hours of sleep or less per night, you can use an effective insomnia cure to stop making it worse for yourself. The most common way people sabotage their weight loss goals is by pulling all-nighters, so make sure you aren’t one of them!
It’s essential for burning fat and losing weight fast. When you sleep, your body releases hormones that make you feel full, so even if you eat more than usual when you wake up, you won’t feel hungry immediately after. Get 8 hours of sleep each night. This will make it easier to follow steps 1 through 8 on your journey to lose weight fast.
10. Stay Motivated
For some, calorie counting is easy. For others, it’s not. If you find that eating healthy foods and burning off extra calories at the gym can be difficult, it may help to set realistic goals for yourself. Instead of trying to lose two pounds per week, aim for one pound or even half a pound. Smaller goals can seem much more manageable. And when you’re successful in hitting these targets, you’ll feel great about yourself and want to stay motivated to lose more weight!
This is one of many reasons why it’s important to have a support system when losing weight. Surround yourself with people who will encourage you and help keep you on track. Having friends, family, or even just an online community that you connect with regularly can be instrumental for keeping motivated throughout your journey. Being surrounded by positive people will also help deter temptations and cravings that would ultimately lead you off course.