Losing weight takes determination, but there are ways to do it faster. Here are 10 ways to speed up weight loss.
Are you trying to lose weight? First of all, you must have the basic understanding that the only way to lose weight is to burn more calories than you are consuming; It’s called being in a caloric deficit.
Although doing more cardio will help you burn more calories and eventually lose weight, there are other ways to lose fat faster. Max Posternak talked about how to speed up weight loss in one of his videos.
Max Posternak is the founder of gravity transformation, a website focused on providing workout advice and guidance for people looking to improve their fitness and lose weight. Their Youtube channel has more than 4.8 million subscribers.
Take a look at 10 ways to speed up weight loss below.
How to speed up weight loss
1. Carbohydrate cycle
Carb cycling is especially helpful for beginners because it’s an easy way to lose fat without giving up carbs altogether. Simply divide your week into high carb days, low carb days, and no carb days.
Although your calories may be higher than maintenance levels on a high-carb day, they must be balanced on low- and no-carb days to create a substantial caloric deficit.
2. Fewer calories 2 days a week
This is known as a 5:2 diet approach, another form of intermittent fasting. On his fast days, he would eat less than 500 calories per day. You can choose to have those days one after the other, or on separate days of the week.
This will help you lower your total calories and lower your blood sugar and increase your insulin sensitivity to help burn fat even more.
3. Prolonged fast
If you want to try extending your fasting period, without ingesting calories, Posternak suggests not going beyond 36 to 42 hours of fasting. You can reap the benefits of this with just one meal a day, be it breakfast or dinner.
4. Eat salad or green vegetables before each meal
It may sound obvious, but it’s a game changer. Eating a salad or green vegetables before each of your meals is a sure way to answer how to speed up weight loss.
You should eat them before a meal because vegetables fill you up for a very small amount of calories.
5. Apple cider vinegar
Studies done on rats show that apple cider vinegar can increase your metabolism, help you burn fat, decrease your appetite, and lower your blood sugar. Another human study showed that it might help lose belly fat, but not much else.
Therefore, it is not just about drinking apple cider vinegar, it is necessary to implement a good diet and exercise routine.
6. green tea
Green tea has powerful antioxidants and can boost your metabolism.
7. Long duration cardio or HIIT after training
Posternak suggests doing after each workout:
- 30 minutes of long duration steady state cardio (treadmill, stair climber, airdyne bike)
- 15 minutes of HIIT (consecutive exercises without rest during a certain interval)
8. More aggressive diet plan
If you cut calories, your body will try to adapt to survive, so from time to time you may want to be more aggressive in your diet plan.
If you have a lot of fat to lose, you could cut your calories to somewhere between 40% of the calories you eat right now. “The key to keep in mind to make that deficit work is that you have to listen to your body when you are very hungry and when that happens, you have to decrease your deficit on those days.”
Read more: The worst diet mistakes to lose fat
9. Sleep more
Not getting enough sleep means you’ll have less energy to exercise, less impulse control when it comes to making decisions about what to eat, and it affects hormones important to fat loss, like cortisol, ghrelin Y leptin.
10. Be consistent
This is one of the best tips for speeding up weight loss, building muscle, or achieving pretty much anything you want in your life. If you constantly stop your journey, you will not achieve your goals.
Unfortunately, this is one of the hardest things for people to follow, because you can accomplish dieting for a week or a month, but think about dieting for a whole year.
Those are the arguments of Max Posternak on how to accelerate weight loss. If you want to know more details about each of them, check out the video of him below.
VIDEO – How to accelerate weight loss
Read more: How To Correctly Use Cheat Meals To Lose Fat Faster (3 Science-Based Tips)
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