There are many reasons to lose weight fast and effectively, whether it be your wedding, upcoming event, better confidence, or simply to kickstart a better and healthy lifestyle.
While there are hundreds of weight loss programs, supplements, and fad diet plan available in the market, most of them are scams and do not work in real life.
If you’re looking to shed pounds and accelerate your weight loss journey, these top 5 ways will have you feeling lighter and more confident in no time!
Top 5 Best Ways to Lose Weight Fast 2023
Below I have listed the top 5 ways to lose weight fast in 2023. I have only listed the most effective, science-backed ways in this guide to help you achieve your health goal.
1. Intermittent Fasting
The most popular method to lose weight fast in 2023 is intermittent fasting (IF). In recent times, intermittent fasting has been adopted rapidly due to its mind-blowing results. Intermittent fasting helps you consume low calories and burn fat more effectively.
There are various different IF methods available in the market, but the most popular method is the “16:8” method. This method requires a 16-hour fast followed by an 8-hour eating period.
Another IF method is the “5:2” diet method, in which you can have 500 to 600 calories on two non-consecutive days and fast every other day.
But to succeed with Intermittent Fasting, you need to consume nutritious food during your eating window, but for some people, it may not be suitable.
2. High-Intensity Interval Training (HIIT)
Another great way to lose weight fast in 2023 is HIIT, also known as High-Intensity Interval Training. This method includes various forms of exercise (intense and short) and a short time recovery period.
This type of exercise or workout can drastically boost your metabolism and also helps in burning more calories. Plus, it will increase the rate of fat burn.
As per studies, HIIT workouts are way more effective than most of the traditional cardio works for weight loss. Moreover, HIIT workout takes less time to lose weight than traditional weight loss workouts.
To include HIIT workouts into your daily exercise routine, you need to start with short activities like jumping jacks, sprinting, or even burpees. You can also add walking or jogging if you want to start from scratch.
In the beginning, you can hit the gym for at least 20 to 30 minutes of HIIT workout. But as time passes, you need to increase the intensity and time to get the maximum weight loss benefits.
3. Prioritize Protein and Fiber
No matter how much exercise you do, without having a balanced protein and fiber diet, you cannot lose weight effectively. Proteins help in building a lean body while maintaining muscle mass. Moreover, proteins can boost your metabolism rate and also improve your body’s capacity to burn calories.
Furthermore, consuming proteins can also help your body to reduce appetite and increase hormone production.
On the flip side, Fiber is a carbohydrate that is very difficult to digest by our body. Carbs can slow down the digestion process, which can reduce calorie intake. You need to start consuming high-fiber foods like veggies, fruits, and whole grains in your daily diet.
You should aim to consume a balanced diet that contains lean protein sources like fish, chicken, or plant-based foods, along with high-fiber foods.
4. Stay Hydrated
Not staying hydrated is the most important mistake that people make while on their weight loss journey. You need to make sure that you drink plenty of water, as it can significantly help in losing weight.
Staying hydrated can not only control thirst, but it can control the appetite as well. Additionally, if you drink water before your regular meals, it can marginally reduce your calorie intake.
The ideal amount of water you should drink each day is 8-10 glasses, especially if you live in a hot climate.
5. Get Adequate Sleep and Manage Stress
Another thing that people miss out on is sleep and stress management while on the weight loss journey, both of which can significantly impact your overall health and well-being.
Lack of sleep can impact your hormones and imbalance them, which can increase your cravings for fast food and hunger, which will make it more challenging for you to stay on a strict diet. You should sleep for at least 7 to 9 hours, depending on your sleep quality.
Stress, on the other hand, can also make a huge impact and hinder your weight loss journey, as it triggers the release of cortisol, which can lead to weight gain, especially in the abdominal area.
So it is very important to manage stress both physically and mentally. You can do stress reduction exercises, meditation, yoga, and deep breathing, to stay stress-free.
Losing weight looks like a tough goal, but by incorporating these top 5 ways to lose weight fast in 2023, you can accelerate your progress and achieve your goal early.