Losing weight takes determination, but there are ways to make it happen faster. Here are 10 ways to speed up weight loss.
Trying to lose weight? First of all, you need to know the basics that the only way to lose weight is to burn more calories than you consume, this is called a calorie deficit.
While doing more cardio will help you burn more calories and ultimately lose weight, there are other ways you can lose fat faster. Max Posternak talked about speeding up weight loss in one of his videos.
Max Posternak is the founder of Gravity Transformation, a website focused on providing tips and training to people who want to improve their fitness and lose weight. His YouTube channel has more than 4.8 million subscribers.
See below for 10 ways to speed up weight loss.
How to speed up weight loss
1. Carb cycling
Carb cycling is especially useful for beginners as it is an easy way to lose weight without completely giving up carbs. Divide your week into high-carb days, low-carb days, and no-carb days.
While your calories may be higher than maintenance levels on high-carb days, they should balance out with low-carb days, creating a significant calorie deficit.
2. Fewer calories 2 days a week
This is known as the 5:2 dieting method, another method of intermittent fasting. On fasting days, you ate less than 500 calories per day. You can choose whether they are consecutive days or on different days of the week.
This will help you reduce the total number of calories you eat and lower your blood sugar and increase insulin sensitivity, which will help you burn fat even more.
3. Extended Fast
If you want to try to extend your fasting period without eating any calories, Posternak recommends not exceeding a 36-42 hour fast. You can benefit from this simply by eating one meal a day, be it breakfast or dinner.
4. Eat a salad or green vegetables before every meal
It might sound obvious, but it’s a game changer. Eating a salad or green vegetables before every meal is one surefire way to speed up weight loss.
You should eat them before a meal because vegetables fill you up with very little calories.
5. Apple cider vinegar
Studies on rats show that apple cider vinegar can speed up metabolism, help burn fat, reduce appetite and lower blood sugar. Another human study showed that it may help with losing belly fat, but not much more.
So it’s not just about drinking apple cider vinegar, you have to adopt a good diet and exercise routine.
6. Green tea
Green tea has powerful antioxidants and can speed up metabolism.
7. Long-lasting Cardio or HIIT after training
Posternak recommends doing after each workout:
- 30 minutes of sustained steady state cardio (treadmill, stair climber, airdyne bike)
- 15-minute HIIT (back-to-back exercises without rest for a certain period of time)
8. A more aggressive diet plan
If you’re cutting calories, your body is trying to adapt to survive, so every once in a while you might want to be more aggressive with your diet plan.
If you have a lot of fat to lose, you can reduce your calories to somewhere around 40% of the calories you are currently eating. The key thing to keep in mind for this kind of deficit to work is that you should listen to your body when you are really hungry, and when that happens, you should reduce your deficit on those days.
Read more: The worst diet mistakes for fat loss
9. Get more sleep
Not getting enough sleep means you have less energy for exercise, less impulse control when making decisions about what to eat, and it messes with important fat-loss hormones like cortisol, ghrelin, and leptin.
This is one of the best tips to help you lose weight faster, build muscle, or achieve almost anything you want in life. If you keep interrupting your journey, you will not reach your goals.
Unfortunately, this is one of the hardest things for people to follow because losing weight for a week or a month may be achievable, but think about losing weight for a whole year.
These are Max Posternak’s arguments for accelerating weight loss. To learn more about each of them, watch his video below.
VIDEO How to speed up weight loss
Read more: How to Use Cheat Meals to Lose Fat Faster (3 Science-Based Tips)
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