Most people workout because they want to lose weight and the faster, the better.
In this article, you’re going to learn how to lose weight fast, but also how to preserves your muscle in the process.
It’s a little easier than you might think. There are just nine steps:
Create a calorie deficit.
Eat a high-protein diet.
High-Intensity Interval Training to burn fat faster.
Do a lot of heavy compound weightlifting.
Get enough sleep
Let’s go over each.
1. REDUCE CALORIES
Studies show that the only way to lose weight and a serious amount of fat is to eat fewer calories (less energy) than you burn (1)
Now, the more massive the calorie deficit, the faster you will lose weight, but if you make it too large (by eating too little), you’re going to lose muscle as well (2).
Reducing your calories by 20 to 25% seems to be a safe amount.
Research shows that this will allow you to lose fat quickly without losing muscle (3).
To figure out how many calories you should eat, you can use the Katch McArdle formula to determine your basal metabolic rate (BMR) and then multiply it based on your activity level to figure out your total daily energy expenditure (TDEE).
Now, that you have a number, you’re going to eat 20% LESS than that number every day. Calculate this by multiplying your TDEE by .8.
Using the Katch McArdle formula, my TDEE is about 2,800 calories per day.
2800 * .8 = 2,240, which is about 2,200.
Okay then, you now know how much calories you should per day.
2. LOWER YOUR CARBS
Studies on low-carb diets show that they can cause weight loss and improve health.
In fact, one extensive review of 13 studies found that people who ate 50 grams of carbs per day or less lost more weight than those following traditional weight loss diets (4).
Lowering your carbohydrate intake makes your body get rid of stored carbs, which bind water.
It’s possible to lose 10 pounds or more in the first week of eating this way. The weight loss will be from body fat and water.
Cut the carbs, and you will be less hungry and eat fewer calories. Studies show that low-carb diets lower your appetite and that helps to make you eat fewer calories which helps you lose weight (9).
Low-carb diets also have other benefits as well. They’ve been shown to lower blood sugar, triglycerides and blood pressure. They raise HDL (the good) and improve the pattern of LDL (the bad) cholesterol (12, 13, 14, 15).
Many studies show that low-carb diets are efficient at helping weight loss and improving health.
3. HIGH PROTEIN
Protein boosts metabolic rate more than either carbs or fat.
This has to do with the increase in metabolism that occurs due to the digestion of food or the thermic effect of food (TEF) . There is a 20–30% boost in calories burned with Protein digestion, which is more than double than with fat or carbs (19).
In a study, they had healthy young women eat 30% or 15% of their calories from protein on two separate days. The result, metabolic rates double after meals on the higher-protein day (20).
Increasing protein intake can help boost metabolism, reduce hunger and prevent muscle mass loss.
Eating Protein Reduces Appetite
In a study eating 25% of calories from protein reduced the desire for late-night snacking by half, increased feelings of fullness, and reduced thoughts about food by 60% (29).
In another study, women who ate 30% of their calories from protein consumed 441 fewer calories per day. In 12 weeks they lost 11 pounds in 12 weeks, just by increasing their protein consumption (30).
A protein intake of around 30% of calories seems to be optimal for weight loss. It boosts the metabolic rate and causes a spontaneous reduction in calorie intake.
4. Intermittent Fasting
Weight loss is achieved in many different ways.
Intermittent fasting involves regular short-term fasts.
Fasting for short periods helps people eat fewer calories, and also helps optimize some hormones related to weight control.
There are a few different intermittent fasting methods. Three of the more known ones are:
1. The 16/8 Method: This method involves eating during an 8-hour feeding window, such as from noon to 8 pm.
2. Eat-Stop-Eat: Do one or two 24-hour fasts each week, for example by not eating from dinner one day until dinner the next day.
3. The 5:2 Diet: Only eat 500-600 calories on two days of the week, but eat the other five days ordinarily.
How Intermittent Fasting Affects Your Hormones
Here are some of the things that happen to your hormones when you fast:
When we eat are insulin levels elevate.but when we fast are insulin decreases. Lower insulin levels facilitate the body to burn fat (34).
Short-term fasting leads to numerous changes in the body that enhance fat burning. This includes increased growth hormone, enhanced epinephrine signalling, reduced insulin and a small boost in metabolism.
Intermittent Fasting Helps You To Lose Weight By Reducing Calories
Reduction in calories consumed is the primary reason that intermittent fasting is successful for weight loss. Unless you overeat during an eating period, fewer calories will be consumed.
According to a review study, intermittent fasting was shown to be able to lead to weight loss. In this review, intermittent fasting over a period of 3-24 weeks was found to reduce body weight by 3-8%.
Intermittent fasting resulted in a rate of weight loss of about 0.55 pounds (0.25 kg) per week but alternate day fasting resulted in 1.65 pounds (0.75 kg) per week (45).
Their waist circumference was reduced by 4-7%, showing that belly fat got burned.
Intermittent fasting makes it easy to restrict calories without consciously trying to eat less. Many studies show that it can help you lose belly fat and lose weight.
5. TRAIN FASTED
Once you start to eat, your pancreas produces insulin and releases it into your blood.
When in a fed state and your insulin are elevated no fat burning takes place. Instead, your body will use the glucose in blood and store what is not used for energy. What and how much you eat can affect how long this state last for (48, 49).
Having a pre-workout meal that elevates insulin levels will cause fewer fat cells to be broken (lipolysis) down during that workout. This has been shown correct with both untrained and trained individuals. Lipolysis is not the only thing required for fat loss. Fat oxidation (burning) is the process when the cells use the fatty acids (50, 51).
Lipolysis and fat oxidation go hand in hand. Studies show that the total amount of fatty acids available regulates fat oxidation rates (52).
6. HIGH-INTENSITY INTERVAL TRAINING
High-intensity interval training (HIIT) is performing repetitions of a series of high-intensity exercise bouts followed by rest periods. Its been shown to be a time-efficient way to exercise (57, 58).
Typically, a HIIT workout will range from 10 to 30 minutes in duration.
Regardless of what exercise you perform, high-intensity intervals should involve short periods of intense exercise that cause an increase in heart rate (61).
HIIT Burns Calories Fast
One study compared the calories burned during 30 minutes each of HIIT, weight training, running and biking.
The researchers found that HIIT burned 25–30% more calories than the other forms of exercise (64).
This is because HIIT allows you to spend less time exercising and burn about the same amount of calories.
HIIT may help you burn more calories or burn the same amount of calories in a shorter amount of time than traditional exercise.
HIIT Burns Fat
Studies show that you can lose fat with HIIT.
One study looked at 424 obese and overweight adults and 13 experiments
The study showed that both traditional moderate-intensity exercise and HIIT could reduce waist circumference and body fat (65).
Another study found that performing 20 minutes of HIIT three times per week lost 4.4 pounds (2 kgs), of body fat in 12 weeks without changing their diets (66).There was also a 17% reduction in visceral fat.
High-intensity intervals can reduce unhealthy visceral fat and produce a similar fat loss to traditional aerobic exercise, even with less time commitment.
HIIT Provides Health Benefits
HIIT has indicated that it provides the benefits of longer-duration exercise in a much shorter amount of time — but it doesn’t stop there, it may also offer some unique health benefits (72).
A significant amount of research demonstrates that it can reduce blood pressure and heart rate and in obese and overweight people (73).
One study found that HIIT on a stationary bike for eight weeks decreased blood pressure as much as traditional continuous endurance training in adults with high blood pressure (74).
Some research is revealing that HIIT may even reduce blood pressure more than moderate-intensity exercise (75).
However, it doesn’t seem to change blood pressure in individuals with normal-weight individuals and normal blood pressure (76).
Reduced heart rate and blood pressure can be achieved with HIIT , primarily in obese or overweight individuals with high blood pressure.
HIIT Reduces Blood Sugar
A summary of 50 different studies found that HIIT reduces blood sugar and improved insulin resistance more than traditional continuous exercise (79).
The effectiveness HIIT has been demonstrated with people who have type 2 diabetes regarding improved blood sugar (80).
High-intensity interval training may be beneficial for those needing to lower blood sugar and insulin resistance. These improvements have been seen in both diabetic and healthy individuals.
7. LIFT WEIGHTS
For instance, weight training is more effective at building muscle than cardio, and the more muscle you have, the more calories you burn at rest (82).
One study measured subjects resting metabolisms during 24 weeks of weight training.
In women, weight training led to a 4% increase in resting metabolism. The effects in men were more significant, with an increase of almost 9% (83).
Research has shown that weight training has more calorie burning benefits. Another benefit is that in the hours following a weight training session you burn more calories, in comparison to a cardio workout (84, 85, 86).
There have even been reports of resting metabolism staying increased for up to 38 hours after weight training (87).
This means that the calorie-burning benefits continue long after exercise.
Weight training improves your metabolism over time. Also, weight training is more effective than cardio at increasing the calories burned after a workout.
Resistance Training Helps You Lose Weight
Weightlifting boosts the retention of muscle mass, which is a significant contributor to how many calories you burn during rest and activity. Weightlifting might just be the most effective type of exercise for weight loss (94, 95).
For example, in a study for 12 weeks, obese women who lifted weights for 20 minutes a day and followed a low-calorie diet loss on average 13 pounds (5.9 kg) and 2 inches (5 cm) from their waistlines (96).
Exercising, especially strength training, can help prevent a metabolic drop that occurs during weight loss.
Changes in weight have been shown in people when they get less seven hours of sleep a night. In fact, a review found that short sleep duration increased the chances of obesity by 89% in children and 55% in adults (98).
Another study followed nurses for 16 years. Once the study was completed, the nurses who slept less than 5 hours per night were 15% more likely to be obese than those who got at least 7 hours of sleep (99).
Sleep deprivation studies have shown an increase in weight as well.
One such study showed allowing just fives hours per night for five nights led to an average weight gain of about 1.8 (.82kg) (100).
Lack of sleep causes weight gain, and weight gain contributes to poor sleep. It’s a terrible cycle (101).
Studies have found that poor sleep correlated with a higher likelihood of obesity and weight gain in both adults and children.
Studies have shown that being sleep deprived increases appetite (102, 103).Furthermore, the hormone cortisol level rises when you haven’t got enough sleep. Cortisol is a hormone that is related to stress, and it may also boost appetite (104).
Lack of sleep can increase appetite, possibly due to its effect on hormones that signal fullness and hunger.
Poor sleep leads to more calorie consumption.
A study found that subjects ate an average of 559 more calories when they were allowed to sleep only four hours, compared to when they were allowed eight (105).
Another study on lack of sleep showed that the extra calories are eaten after dinner as snacks (106).
Reduced sleep can increase your calorie intake by increasing portion sizes, late-night snacking and the time available to eat.
Research shows that sleep deprivation may lower your resting metabolic rate (RMR) (107).
Resting metabolic rate is the number of calories your body burns at rest.
In one study, 15 men were kept awake for 24 hours. Afterward, their RMR was 5% lower than after a normal night’s rest, and their metabolic rate after eating was 20% lower (108).
Muscle burns more calories than fat at rest, and poor sleep can cause muscle loss, which decreases resting metabolic rates.
One study put ten overweight adults on a moderate calorie diet for 14-days. Subjects were allowed to sleep either 5.5 or 8.5 hours per night.
Weight loss was achieved by both groups but the people who slept for 5.5 hours lost most of their weight from and less from fat (109).
RMR could be lowered by 100 calories per day by a loss of 20 pounds (10-kg) of muscle (110).
Poor sleep may lower your resting metabolic rate (RMR), although findings are mixed. This could be because poor sleep may cause muscle loss.
In a study, the ability to lower blood sugar decreased by 40% in six nights when men were allowed only 4 hours of sleep per night (113).
It looks as though poor sleep can cause insulin resistance.
Poor sleep for a few days can cause insulin resistance that is a precursor to both type 2 diabetes and weight gain.
9. DRINK WATER
The average water consumption of the majority of the studies below was 0.5 litre (17oz).
Drinking water increases the number of calories you burn, which is recognized as resting energy expenditure (114).
Another study showed similar results. The resting metabolic rate of obese and overweight children increased by 25% after drinking cold water (117).
A study found that in a 12 month period, drinking over 1 litre (34 oz) of water resulted in an additional 2 kg (4.4 lbs) of weight loss in overweight women (118).
These two studies showed that drinking 0.5 liters (17 oz) of water results in an extra 23 calories burned. Over a year, that sums up to 2 kg (4.4 lbs) of fat or roughly 17,000 calories.
Numerous studies have shown that overweight individuals have a reduction in weight, waist circumference, body fat and body mass index when drinking 1-1.5 liters (34–50 oz) of water daily over a couple of weeks (119, 120, 121).
Drinking 0.5 liters (17 oz) of water may increase the number of calories burned for at least an hour. Studies show that this can lead to weight loss.
Drink Water Before Every Meal
Drinking water before a meal can reduce appetite, especially with middle-aged and older adults.
Studies have shown an increase in weigt loss by 4.4 lbs (2kg) over a 12-week period by drinking water before every meal. Middle-aged obese and overweight individuals lost 44% more weight by drinking water before each meal compared to a group that did not (123, 122).
Further studies have gone on to show a 13% reduction of calories consumed at breakfast by drinking water before eating (124).
Drinking water before meals may reduce appetite in older and middle-aged individuals. This reduces calorie intake, leading to weight loss.
Drinking Water Lowers Calorie Consumption
This was further shown in a study when 17 schools installed water fountains and taught 2nd and 3rd graders about water consumption.
The result, a 31% reduction in the risk of obesity after one school year (129).
Increasing water intake may lead to decreased calorie intake and reduce the risk of long-term weight gain and obesity, especially in children.
Many health authorities recommend drinking eight, 8-oz glasses of water (about 2 liters) per day.
If you are serious about attaining a life-altering body transformation then feel free to reach out to me for assistance. I am here to provide you with everything you need to lose weight, burn the fat and transform your body once and for all!