The urge to lose weight quickly is common, but as any self-respecting nutritionist will tell you, crash diets, pills and anything else promising a quick fix should, at best, be approached with extreme caution. The scientific community still hasn't settled on the effects of gradual vs. sudden weight loss; a 2020 Cambridge University study found potential benefits to both, stating that further research is needed. Even so, another study from 2017 found that yo-yo dieting is associated with less overall weight loss.
Ultimately, losing weight shouldn't be about a life-altering regime or revelatory diet, but a sustainable lifestyle change that results in a healthier body and mind. According to experts at America’s CDC, losing one to two pounds per week is a healthy and sustainable way to shed bodyweight. Try to lose more and not only will you likely be tired and dejected from lack of calories, but you could be at risk of developing nutritional deficiencies, losing muscle mass and negatively affecting your metabolism. Plus, even a small weight loss (5-10% of bodyweight) can have major benefits for your blood pressure, cholesterol, and stable blood sugars. Basically, aim for making yourself feel good, not for Hemsworth's Marvel abs.
We sought out some tips from nutritionist Milena Kaler and expert PT Farren Morgan that will help you tweak your routine for quick—and sustainable—results.
Lift heavy
Exercise is a great way to lose weight quickly and applying resistance to your exercises will amplify your weight loss results. Strength training develops your muscles and increases your metabolism, resulting in fat loss through the post-workout afterburn. The harder your muscles work, the longer they’ll take to recover, burning calories in the process.
Get creative
An extremely busy schedule doesn't mean resting on your laurels. Even a quick bit of fitness is better than nothing, so look to implement it into your daily routine whenever you have a few minutes. This could be as simple as making an effort to walk to nearby locations instead of driving, or jumping on some basic 5-10 minute workouts when you have the chance.
Exercise outside
If strength training isn't your thing, look to cardio exercises like running, cycling, or swimming. A large number of cardio exercises can also be implemented outdoors, too, which is known to decrease stress hormones, lowering your blood pressure while providing the body with the Vitamin D it needs. Outdoor workouts also burn even more calories due to external factors like wind resistance and colder temperatures.
Speed it up
If you're looking for quick weight loss results you'll have to amplify the intensity of your workouts, which is where high-intensity interval training (HIIT) exercises come in handy. HIIT sets last between 10-60 seconds, with a short recovery before another set of reps. The best HIIT workouts incorporate push-ups, sit-ups, lunges, squats, crunches, and jumping jacks.
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