In theory, we all that to lose weight fast, we all have to just burn more calories than we take in.
But anyone who’s tried to lose weight fast knows that reality can and have always worked against us (otherwise we won’t be finding ways to lose weight fast).
In reality, life gets in the way such that we would feel too tired to work out or too busy to plan ahead for healthy meals.
But fret not, you can still lose weight fast if you want to.
You just need to have the proper strategies in place to do it.
So, I’m going to share with you my 10 step plan to lose weight fast—and keeping it off for good.
Try them this week and you could see yourself 10 pounds lighter in the next 7 days.
1. Make a plan.
Successful long-term weight loss comes from a combination of nourishing diet and healthy exercise.
Outline the specific steps you need to achieve your ideal weight.
For example, one specific step might be to walk 30 minutes extra a day.
2. Visualize success.
The world’s best athletes envision themselves performing perfect techniques, a strategy that primes their body for success.
Do the same by visualizing how you want to look and feel after weight loss.
If it helps, post inspirational pics or phrases around the house.
3. Create a positive environment.
You probably will need to do some house cleaning to help you on your journey.
Dig into the pantry to clean out calorie-filled processed snacks, and free up your fridge from whole milk dairy, processed meats, and other high-calorie food traps.
4. Keep a journal.
Building self-awareness is a key weight loss strategy.
Keep a food and exercise diary where you can track exactly what you’re doing and when.
One of the smartest steps for getting to your ideal weight is to take a primer on portion sizes.
5. Learn about proper portions.
Don’t sink your quest to be healthy with ginormous portion sizes.
6. Schedule exercise.
From meetings to doctor’s appointments, you already make it a habit to schedule what’s important.
Your weight and health are just as important so put exercise on your calendar—and make that commitment to yourself.
7. Eat mindfully.
Each time the you want to eat something, drink a glass of water.
Then ask yourself if you’re still hungry. If the answer is “no,” then take the hand out of that bag of nuts and find something else do.
Whether it’s taking a walk or writing in a journal that you ‘escaped’ mindless eating at 2pm.
8. Get a fat buddy.
It can be tough to reach and maintain ideal weight on your own.
Team up with a like-minded friend (or connect with someone in the same boat online) so you can provide support and encouragement to each other.
9. Commit long-term.
Maintaining ideal weight can only happen with lifestyle change.
All too often, we shed pounds, do a victory dance and dive right back into bad habits.
Make this time the time that sticks.
Celebrate for a second and continue with the healthy journey.
10. Get proper sleep.
Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity. There are several reasons behind this.
Research suggests that insufficient and poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage.
How long and how deep someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain while ghrelin tells your brain you’re hungry.
Without a properly functioning leptin and ghrelin, you’re constantly hungry and nothing you eat will ever make you full.
So, sleep more and sleep well.