How to Lose Weight Fast: Top Tips and Diet Plan

How I managed to lose over 5 kg in a short time and also built up muscle mass. Here are my top tips.

Author: Andrea W. | Published 04.January 2024

Losing weight quickly is a common goal for many people, often driven by upcoming events or a desire to jumpstart a healthier lifestyle. However, it’s crucial to approach weight loss with a strategy that is both effective and sustainable. Crash diets and extreme exercise regimens can lead to short-term results but often result in rebound weight gain and health issues. Here, we will explore five tips to lose weight fast in a healthy, balanced manner.

#1 Prioritize a High-Protein, Low-Carb Diet

Benefits of a High-Protein Diet

I don't drink 5 protein shakes or bars a day. But I do try to eat products that contain a lot of protein, such as eggs, oats, frozen yoghurt and chicken. Proteins are simply great if you are trying to lose weight. Here are some benefits:

Increased Satiety

Protein is known to increase feelings of fullness more effectively than carbohydrates or fats, which can help reduce overall calorie intake.

Muscle Preservation

When losing weight quickly, there’s a risk of losing muscle mass. High protein intake helps preserve muscle mass while the body sheds fat.

Boosted Metabolism

The thermic effect of food (TEF) is higher for protein than for fats and carbohydrates, meaning that more calories are burned during digestion and metabolism.

A high-protein diet offers several benefits for weight loss. It increases satiety, helping to reduce overall calorie intake by keeping you feeling fuller for longer. Protein also has a high thermic effect, meaning the body burns more calories digesting it compared to fats and carbohydrates.

Additionally, a high-protein diet helps preserve muscle mass during weight loss, ensuring that the weight lost is primarily fat. The thermic effect of food (TEF) is higher for protein than for fats and carbohydrates, meaning that more calories are burned during digestion and metabolism.

By boosting metabolism and reducing hunger, a high-protein diet can effectively support sustainable weight loss and improve overall body composition.

Benefits of Reducing Carbohydrates

Lower Insulin Levels: Carbohydrates, especially refined ones, cause spikes in blood sugar and insulin levels. Lowering carbohydrate intake stabilizes insulin levels, promoting fat loss.

Enhanced Fat Burning: With reduced carbohydrate intake, the body switches to burning stored fat for energy, a state known as ketosis.

Reduced Water Weight: Carbohydrates cause the body to retain water. Lowering carbohydrate intake leads to a rapid initial weight loss as excess water is eliminated.

Implementation

Choose Lean Proteins: Incorporate sources such as chicken breast, turkey, lean beef, fish, eggs, and plant-based proteins like tofu and legumes.

Reduce Refined Carbohydrates: Limit intake of bread, pasta, sugary snacks, and sodas. Instead, opt for whole grains in moderation and focus on vegetables as primary carbohydrate sources.

Balance Fats: Include healthy fats from sources like avocados, nuts, seeds, and olive oil to ensure balanced nutrition.

#2 Engage in High-Intensity Interval Training (HIIT)

What is HIIT?

I actually got into HIIT Training through my boyfriend. We used to go to the gym together and although I was initially afraid of getting too bulky with all the weights, I was proved wrong. I got totally lean and burned an incredible amount of calories. High-Intensity Interval Training (HIIT) involves short bursts of intense exercise alternated with low-intensity recovery periods. This form of training is highly efficient for burning calories and improving cardiovascular fitness in a short amount of time.

Benefits of HIIT

Time Efficiency

HIIT workouts can be completed in a shorter time than traditional steady-state cardio, making it ideal for busy schedules.

Increased Caloric Burn

HIIT increases the rate of calorie burn during and after exercise due to the high intensity, a phenomenon known as excess post-exercise oxygen consumption (EPOC).

Improved Metabolic Rate

Regular HIIT sessions can elevate your resting metabolic rate, helping you burn more calories throughout the day.

Implementation

Start Simple

Begin with basic exercises like sprinting, jumping jacks, or cycling. Aim for 20-30 seconds of high-intensity effort followed by 1-2 minutes of rest.

Increase Intensity Gradually

As fitness improves, increase the duration of the high-intensity periods and reduce rest times.

Consistency is Key

Aim for at least three HIIT sessions per week, complementing with other forms of exercise for variety.

#3 Try Keto

I really achieved the best and fastest results with a keto-oriented diet. I have always tried to eat healthily but have never tried keto before. However, a friend of mine had very good results with it, so I looked into it and gave it a shot.

The keto diet promotes rapid weight loss by inducing ketosis, where the body burns fat for energy. It reduces appetite, stabilizes blood sugar, and improves insulin sensitivity, making it easier to maintain a calorie deficit. This results in effective and sustainable fat loss while keeping hunger and cravings at bay.

We've already described how cutting out lots of carbohydrates in the diet can be an advantage, but sometimes it's not so easy for me to know what to cook and what I can eat. On the advice of my friend, I signed up for Keto Cycle Program. The Keto Cycle program offers a personalized approach to keto dieting, enhancing weight loss and overall health. I had to take a quiz beforehand in which I was asked how much I weigh, what my desired weight is, what I like to eat and much more.

It provides tailored meal plans, progress tracking, and expert guidance, making it easier to follow and sustain the keto diet. This customization helps maximize fat loss, improve energy levels, and ensure nutritional balance.

Implementation

Plan Meals

Focus on high-fat, low-carb foods such as avocados, meat, fish, eggs, and leafy greens. Meal prepping ensures you always have keto-friendly options available, reducing the temptation to stray from the diet.

Stay Hydrated

Drink plenty of water throughout the day to support digestion and reduce the symptoms of the keto flu, such as headaches and fatigue. Incorporate electrolytes like sodium, potassium, and magnesium to maintain balance.

Monitor Macros

Track your daily intake of carbohydrates, proteins, and fats with the Keto Cycle Program to ensure you're staying within the required ratios for ketosis. Use apps or food diaries to help maintain consistency and accuracy.

Although I have already reached my personal desired weight, I still use the app all the time. I love that I can choose in advance exactly what I don't like to eat and it then suggests super tasty healthy recipes and also creates the shopping list. I think you can find a lot of great keto-based recipes without the app or the program, but I love the program because it is also tailored to me via quizzes.

If that sounds exciting to you too, you can find the program here:

#4 Heal your Gut

I think many people underestimate how important intestinal health is for the whole organism. If the gut is not working properly, digestion is disturbed and with it the entire metabolism. In my opinion, if you want to lose weight healthy and sustainably, gut health is the most important thing to get under control.

Healing your gut can significantly aid in weight loss by improving digestion and nutrient absorption, leading to better energy utilization and reduced cravings.

A balanced gut microbiota regulates metabolism and helps in efficient fat burning. It also reduces inflammation, which is often linked to obesity and metabolic disorders. Furthermore, a healthy gut produces hormones that control appetite and satiety, helping to prevent overeating.

By promoting overall digestive health and reducing systemic inflammation, a well-balanced gut supports a more effective and sustainable weight loss journey, contributing to overall wellness and vitality.

So far so good but how can I support my gut health?

Healing Your Gut with Probiotics Helps with Weight Loss

Healing your gut with probiotics can significantly aid in weight loss by enhancing your digestive system and overall health. Probiotics help restore and maintain a healthy balance of gut bacteria, which is crucial for optimal digestion and nutrient absorption.

A balanced gut microbiota can reduce inflammation, a factor often associated with obesity and metabolic disorders.

Consistently incorporating probiotic-rich foods like yogurt, kefir, sauerkraut, and supplements into your diet supports a healthier gut environment.

This not only boosts your metabolism but also enhances your body's ability to manage weight effectively, contributing to sustainable weight loss and improved overall health.

To be honest the best way to get plenty of probiotics is through diet. However, this was unfortunately not an attractive option for me as I neither enjoy eating probiotic rich foods nor have the time to incorporate them on a daily basis.

So over the last few months I have been researching which probiotics are the best to take as a supplement. And the probiotic supplements from Bioma have proven to be the best

Healing your gut with Biome's probiotics involves a daily regimen of their high-quality, scientifically-formulated probiotic supplements. These probiotics replenish beneficial bacteria in your gut, restoring a healthy microbiota balance.

By enhancing digestion and nutrient absorption, they support overall digestive health. Biome's probiotics also help reduce inflammation, which can be linked to weight gain and other metabolic disorders. Additionally, they improve immune function and regulate hormones that control appetite and satiety, aiding in weight management. Consistent use of Biome's probiotics promotes a healthier gut environment, leading to improved metabolism, reduced cravings, and better overall well-being.

Unlike many other formulations, Bioma's probiotic supplement offers weight management benefits that will have you dancing the happy dance. When proper digestive balance is restored, all the good things come like fewer hunger hormones, gas relief, better metabolism and more control over sugar cravings. Inside you'll find a proprietary blend; Bifidobacterium lactis, Bifidobacterium longum, Bifidobacterium breve and more!

To cut a long story short: This product is my absolute holy grail when it comes to good gut health. I think I have been taking the capsules for less than 2 weeks and since then my digestion has been great, I am much more alert, energized and have better skin. Best investment ever, so give it a try.

#5 Monitor and Adjust Your Calorie Intake

Importance of Calorie Monitoring

Whether you train 6 times a week or completely abstain from carbohydrates, of course none of this will help if you are not in a calorie deficit. Personally, I don't count my calories because I don't want to restrict myself so much. However, I have gotten a good feeling of how many calories I am consuming through the Keto Cycle app with the calorie information.

Caloric Deficit: Weight loss fundamentally requires a caloric deficit, meaning you consume fewer calories than you burn. Monitoring intake ensures you stay within your target range.

Awareness: Tracking calories increases awareness of what and how much you’re eating, helping to identify areas for improvement.

Adjustments: Regular monitoring allows you to make necessary adjustments to your diet and exercise routine to continue progressing towards your weight loss goals.

Implementation

Use Tracking Tools: Utilize apps and online tools like MyFitnessPal or Cronometer to log food intake and track calories.

Set Realistic Goals: Aim for a moderate caloric deficit of 500-750 calories per day, which can lead to a safe and sustainable weight loss of 1-1.5 pounds per week.

Balance Nutrients: Ensure your diet includes a balance of macronutrients (proteins, fats, and carbohydrates) to support overall health and energy levels.

Conclusion

Losing weight effectively involves a multifaceted approach that combines healing your gut, starting a keto diet, monitoring a calorie deficit, and engaging in HIIT workouts. Healing your gut with probiotics fosters a healthy microbiota, enhancing digestion and nutrient absorption, reducing inflammation, and regulating hunger hormones, all of which support weight management. The keto diet accelerates fat burning by inducing ketosis, stabilizing blood sugar, and reducing cravings, making it easier to maintain a calorie deficit. Monitoring a calorie deficit ensures that you consume fewer calories than you burn, which is essential for weight loss. Finally, incorporating HIIT workouts boosts calorie burn, increases metabolic rate, and preserves muscle mass, contributing to overall fat loss and improved fitness. This comprehensive strategy not only promotes rapid and sustainable weight loss but also enhances overall health and well-being. By combining these elements, you can achieve and maintain your weight loss goals more effectively.

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