How To Lose Weight Fast & Safely

Lose Weight Fast & Safely

In This Article:

1. Body Composition
2. Burn Body Fat & Build Muscle
3. Create A Calorie Deficit
4. Reduce The Amount Of Added Sugar
5. Aerobic Exercise
6. Resistance Training
7. Ask For Help! Work With A Personal Trainer
8. Consistency Is The Key To Successful Weight Loss

Everyone wants to know how to lose weight fast. Before you decide to start a new diet plan or join a gym, it is important to understand what factors affect to weight loss.

Body Composition

The number that we see on the scale actually represents the sum of your weight, or in other words, your body composition. Your weight is mostly made up of intracellular fluid & water, bones, muscles, and fat. All of this affects your total weight & changes day-to-day. For example, eating a salty meal can cause your body to retain water which leads to temporary weight gain. A good goal to set when losing weight is to decrease body fat and increase lean muscle mass.

Burn Body Fat & Build Muscle

The thing to focus on for weight loss is shifting your body composition from fat to muscle. You can achieve this in several ways, including:

1A. Create A Calorie Deficit

Take in less calories than you exert from daily activities. By consuming in less than you burn, your body will use the stored energy and food as fuel. Start by calculating your total daily calories for weight loss. Use this number as a guide when measuring your meals and snacks to stay within the portion size and calorie range. If you need help making a meal plan – Create One Here.

1B. Reduce the Amount of Added Sugar:

Did you know that 4g of added sugar is equal to 1 tablespoon of sugar? Research recommends that you consume less than 5-15% of your daily total calories from sugar. For a 1500 daily calorie diet, that would be 150 calories (10%) or around 38g of sugar per day. Eating too much sugar can lead to increased fat storage as well as other health issues. Follow these 5 effective ways to burn body fat, reduce hunger & lose weight. 

2A. Aerobic Exercise

Complete cardiovascular activities daily (aim for 15-30 minutes each day) & get your heart rate up. If you are new to exercising, start by going for a walk each day.

A good way to tell if you are in the “fat-burn” zone during aerobic exercise is to use the Talk Test. If you can talk with little difficulty due to increased breathing, then you are working at the right level of intensity. If you are unable to speak full sentences or you are gasping for air, then you are going to fast/intense – slow down!

2B. Resistance Training

Resistance training helps build muscle and increase bone density. By increasing your muscle mass, you will burn more calories at rest. Start by training with a 12-20 rep range for 1-3 sets. Try to pick an exercise that works each muscle group (Push, Pull, Legs, Full-Body Combination). Examples include: Pushups, Rowing, Squats, & Step-Up Dumbbell Curls.

After 4-6 weeks of training in that rep range, start to increase the weight and decrease the rep range to 6-12 reps. When choosing a weight for the rep range, you should not be able to do more than the maximum number of reps in the range. This will ensure that you are lifting the correct amount of weight.

Ask For Help! Work With A Personal Trainer

Working with a certified personal trainer can help give you the guidance and accountability you need to maximize your weight loss results. It can be challenging and intimidating to exercise on your own in a gym and even more difficult to hold yourself accountable at home. A good personal trainer will create a custom exercise and eating plan that focuses on your fitness level, food preferences and goals. Any limitations or injuries that you have must be addressed and you should always speak with a doctor before making changes to your diet and exercise. Start now with a free first training session!

Consistency Is The Key To Successful Weight Loss

Most importantly, it is important to stay focused and consistent. Start slow, be honest with yourself and set realistic expectations. A healthy weight loss program can result in losing 1-2 pounds per week. It’s ok to make mistakes along the way and “fall off track” every once in a while. But the key is to keep moving closer towards reaching your goals.

Good luck & let us know if you need any help or have any questions!