If you want to lose weight fast, that shouldn’t be painful and frustrating. Following boring diets, doing tons of cardio or drinking weight loss teas, will not get you far if you want to lose weight fast.
So, before you see 3 simple steps on how to lose 10kg (20 pounds) of fat or more fast and easy, it’s very important to approach this with a proper mindset.
This should be your long-term goal if you want to lose weight fast
You should accept this as an implementation of healthy habits in your life.
Building your new healthy lifestyle will give you more energy, confidence, and control over yourself and your life.
Also, you should accept this as something that will go slowly and step by step. Not something that will happen overnight.
Every good thing takes time. If it’s worth it enough for you, you will persist and succeed.
Why short-term fast weight loss methods don’t work
You may lose a lot of weight fast with short-term success methods like weight loss teas or boring diets. But before or later you will gain all fat that you lost. And you will probably have even more than before.
It’s like building a house.
Firstly, you should build strong fundamentals before you build the rest of the construction.
Without strong and properly built fundamentals, construction will break down before or later.
If you want to lose weight fast – Promise yourself first
If you want to lose weight fast successfully in a healthy and sustainable way, do something about it every single day.
Treat it as a challenge.
Firstly, develop new healthy habits and you will lose weight fast and easy.
Make a decision today and write these steps on paper!
Here are 3 simple steps to follow that will help you to lose 10kg or more of fat fast and easy:
You may also want to check how to lose body fat fast with 4 easy tips.
1. Diet To Lose Weight Fast
The most important thing with diet, if you want to lose weight fast but in a healthy and sustainable way, is to focus on a clean and healthy diet overall.
The first rule of weight loss is CALORIC DEFICIT.
The easiest way to be in a caloric deficit is to cut the shit out of your diet and eat clean and healthy!
You don’t need to count every single calorie and macronutrient.
And you don’t need to cut carbs or all unhealthy foods.
Your priority should be to eat healthy most of the time. Remember, keep it simple!
It means that most of the time you should eat a lot of lean protein, vegetables (mostly green), complex carbs and healthy fats.
Your protein sources should be (eat plenty of these):
- Eggs (the best source of protein)
- Fish (salmon, tuna)
- Lean meat (chicken breasts, turkey, beef)
- Low-fat high-protein dairy (cheese, yogurts, cottage cheese, Greek yogurt)
Aim to eat plenty of them in every meal.
Foods that have healthy fats (don’t eat too much):
- Nuts (Almonds, Walnuts, Peanuts)
- Oils (Olive oil, coconut oil)
Your carbs sources should be (don’t eat too much):
- Potatoes (sweet, white)
- Rice (brown, white)
- Whole wheat flour (pasta, bread)
Focus to eat carbs in the first meal, before and after workouts, because complex carbs will absorb slowly and give you energy throughout the day.
Try not to eat them later in the day, because unused energy will be converted to fat. This is why little activity and consuming beer, pizza, pancakes, chocolate, and other bad carbs and sugars every night will make you overweight.
Vegetables you should be eating (eat plenty of these):
- Green salad
Vegetables are low in the carbs and low in calories. So you can eat them as much as you like basically.
And remember that the greener vegetables are better and healthier, especially darker green!
Fruits you should be eating (don’t eat too much):
- All sorts of berries
Fruits are healthy and there is nothing wrong to eat them. But don’t eat them too much because they have simple carbs – sugars.
The best time to eat fruits is before workouts to give you a fast boost in energy and after your workouts to help your muscle recovery.
Things that you need to avoid if you want to lose weight fast:
- Processed food
- Fast food
- Unhealthy fats
- Liquid calories
- White simple sugars
- White flour
- Too much salt
So, you need to avoid sweets, pancakes, donuts, pizzas, hamburgers, etc. and soda drinks like coca-cola or any other drink instead of water. But there is nothing wrong if you eat some of these once or twice per week.
To lose weight fast and easily keep it simple:
- Eat 3-4 meals
- Include proteins in every meal
- Eat a lot of vegetables in every meal
- Take some fruits and carbs through the day
- And drink a lot of water, 3 or more liters per day!
Tip: Prepare your meals so you can eat clean and healthy all day because it’s easy to make bad food decisions!
Daily diet plan example to lose weight fast:
- Breakfast: Cup of oats with banana and 2-3 scrambled eggs with some vegetables (baby spinach, garlic, onions, peppers, tomatoes, cucumber, olives);
- Snack: The Apple and a handful of nuts;
- Lunch: A sandwich with whole wheat bread and low-fat chicken or turkey ham;
- Dinner: 100-200g of lean meat with a lot of vegetables and rice or potatoes.
Your ultimate goal should be to build a healthy body, so focus on a clean and healthy diet in general!
2. Move, And Move A Lot To Lose Weight Fast
This is very important.
If you are lying down all day or seating, you can’t expect to lose weight. You must start moving, you need to be active all day.
The more active you are, the more calories you will burn. In combination with a healthy diet and caloric deficit, you will lose more fat!
You don’t need to run or do hard physical exercise all day.
It’s enough to start walking every day!
Set the goal to hit 10000 steps every day.
Download some audiobooks to listen while you walk, so you can be productive and improve yourself more. Or just play your favorite music and enjoy your everyday walk motivated.
And don’t forget to stop lying down and seating.
3. Workout Regularly
Working out will not only help you to burn extra calories and fat.
You will build muscles, get rid of negative energy, pump up positive energy, boost confidence and much more!
By developing the habit of regular training you will change your life better. And by transforming your body you will transform your life. You will feel great, energetic, motivated and positive.
Strength training in combination with cardio will give you the best fat loss results.
Also, if you build some muscle you will have a higher BMI (Body Mass Index). This means that your body will burn more calories, and you will lose more fat easily.
You can build muscle with your own body, you don’t need to go to the gym or to lift weights.
Workout tips to lose weight fast:
- Workout every day (workout different muscle groups)
- Do fasted cardio every morning
- Have active rest days instead of traditional rest days (do some light exercises and activities instead of complete rest)
If you don’t have time for the gym, you can do effective exercises to burn fat at home. You can also follow at home workout routines to lose belly fat fast. And you can also do these 6 exercises to lose weight fast at home.
To Summarize Things To Lose Weight Fast
- Set is as a long-term goal
- Promise to yourself
- Write it down
- Cut unhealthy food from your diet
- Eat 3-4 healthy meals per day
- Prepare your meals to avoid bad decision food
- Get active and move a lot
- Hit 10000 steps every day
- Workout every day
- Do fasted cardio every day
- Have active rest days, instead to rest completely