10 REAL Ways to Speed Up Weight Loss
so In today’s video, I want to go over 10 real ways that will allow you to lose weight at a faster rate. Most people that need to lose weight want to find the magic pill that’ll make them drop the pounds off the scale as fast as possible with the least amount of work involved. Unfortunately, magic pills don’t exist and losing weight does require effort, but there really are things you can do to speed up your fat loss..
Let’s start first with one of the simplest ways especially for beginners and that’s carb cycling. Carb cycling was one of the first diet approaches that I used to successfully drop body fat. The great thing about carb cycling is that it’s a very easy way to lose weight fast without giving up carbs altogether. The best way to set up a carb cycling plan would be to include high carb days, low carb days, and no carb days. The high carb days would allow you to enjoy more of the types of carbs that you enjoy. When setting up a carb cycling diet your protein and fat macros remain pretty much the same while carbohydrates get manipulated day to day.
Since protein and fat macros stay the same on all the days your calories will be significantly lower on your low and no carb days. This is why many people use their high carb day as a reefed day and this makes the plan easier to stick to because every third day you’re able to satisfy your cravings for things like rice, pasta, and bread. Even though your calories may wind up being higher than maintenance on a refeed or high carb day it should balance out with your low and no carb days to create a substantial deficit. Definitely substantial enough to help you deplete your glycogen stores, lower overall insulin levels, lower total weekly calories, and lose body fat. Keep in mind that even on high carb days you still want to try to stick to clean healthy options. Options like brown rice, yams, sweet potatoes, Ezekiel bread, and brown rice pasta will be better for your blood sugar, as well as your insulin levels assisting you with the weight loss process.
To set up a carb cycling diet you first want to find out what your normal daily macronutrients should be at for cutting. You can use my calorie calculator that I have linked up below to do just that. And then you want to work on creating an overall deficit over the course of every 3 days. For example if you know that normally you’re supposed to have 2000 calories per day to lose weight, you might allow yourself 2500 calories on your high carb day, 1800 calories on your low carb day and only 1500 calories on your no carb day. Again keeping protein and fat consistent throughout all 3 days. Even though you would allow yourself 500 extra calories on your high carb day…over the course of three days you’ll wind up with less calories than if you simply had 2000 calories each day.
The next way to speed up weight loss is to simply incorporate two days per week with significantly less calories. This is also known as a 5:2 dieting approach and it’s considered a form of intermittent fasting. On your two fasting days you would want to take in under 500 calories per day. You can have your fasting days on two back to back consecutive days such as on a Wednesday and Thursday, or you can have them on two separate days of the week. The results should be the same. Not only does this help you decrease your total calories for the week, but it also allows you to lower your blood sugar and increase insulin sensitivity further helping you burn fat faster. Many people love splitting up their diet like this because it allows them more freedom throughout the week. Since we’re on the topic of fasting the next way to speed up weight loss is with an extended fast. An extended fast is one in which you have no calories at all for a period of time. If you’re throwing an extended fast into your cutting plan I recommend you don’t go over a 36 hour to 48 hour fast.
However you don’t even have to go so long to experience the benefits of an extended fast. Even if you simply wait one day to eat only one meal at night or you start with breakfast and just don’t eat anything else for the rest of the day you can see faster progress with weight loss. As long as your diet plan on your feeding days is set up well throwing in a couple fasting days can greatly speed..
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with almost 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to email@example.com