Learning how to lose weight fast can be almost as much of a chore as the actual weight loss. What works for one person, might not work for another. For example, the best way to lose weight for a 35-year old male is going to be very different than the fastest way to lose weight for a 21-year old female.
So, rather than having you go through ten-thousand articles, each aimed at a different category, here’s a comprehensive guide on how to lose weight fast no matter who you are, what your current weight is or any other relevant factors.
What is the Best Way to Lose Weight for Anyone?
The one standard that transcend all body types, physical conditions, genders, ages, etc., is that the best way to lose weight is a healthy, nutritious diet and active lifestyle. Note that I didn’t say you have to hit the gym seven days a week and I didn’t say you have to give up your favorite ice cream—you just have to use some common sense here.
The fact of the matter with weight gain is simple—if you eat sugary foods that are full of empty calories and processed ingredients, you are going to give your body more fuel to store fat. If on top of that, you sit around all day and don’t move (unfortunately this is sometimes a job requirement if you work on a computer), you are going to compound that problem and lose weight.
Alternatively, if you replace your potato chips with popcorn, sub out a brownie for some Greek yogurt with chocolate covered raisins, make steak and chicken additions to your meals instead of the main star and eat some fruits and veggies, you are going to control your weight. By control, this means you’ll stop gaining weight. Depending on your body type, age and activity level, you might even start losing weight, especially if you give up sodas and other caffeinated drinks for water.
Now, if on top of that you start to become more active, you just found the secret on how to lose weight fast. By active, this simply means going for a walk after dinner. Perhaps you can go shoot some hoops with friends or swim some laps. Get out there and explore the parks and trails around your area, on a bicycle if you enjoy riding. Take the stairs instead of the elevator and park at the far end of the parking lot to increase your walking time. Even increasing your active time by just thirty minutes each day, you give yourself an easy way to learn how to lose weight fast, naturally.
How Many Calories Should I Eat to Lose Weight?
While being more generally active isn’t an exact science, once you want to learn how to lose weight fast without exercise (that is, actually going to the gym or doing a workout program), then you have to be a bit more vigilant with your caloric intake. Here is where things start to get a little tricky, splitting into different answers for how to lose weight fast for women without exercise and how to lose weight fast for men without exercise.
- First, figure out your basal metabolic rate (BMR). This is how many calories your body burns simply by being alive. To figure this out, you need to convert your weight and height to the metric system and then do a whole lot of other calculations, plug them into the BMR = 10m + 6.25h – 5a +s formula and then calculate. It’s much simpler to use a free BMR calculator since they are available in multitude online (a quick Google search will find you hundreds of them).
- Next, set a goal for weight loss in mind. The easiest way to do this is to learn how to lose weight in a week based on calorie intake. Let’s say that your weight loss goal is 3 pounds each week, giving you a monthly total of 12 pounds. In two months you could drop 24 pounds, 48 in four, etc. This is an extremely reachable goal.
- Using our three pound per week goal, we can then plug in the fact that in order to lose one pound of weight, you have to create a caloric deficit (meaning using more calories than you take in) of 3,500 calories. If you aren’t doing this through exercise, then you simply adjust the amount of calories you take in each week.
- At 3,500 calories per pound times three (for three pounds), that means you need to create a caloric burn of 10,500 calories (3,500 X 3). Now, divide that by seven (days in the week) and you get your daily caloric burn number, 1,500. Then (don’t worry, math is almost over), subtract your BMR number from 1,500 since your body is burning those calories and presto, you have your own personal caloric burn number to work with.
- The average adult male needs to take in between 2,200 and 3,000 calories per day while the average adult female only needs between 1,600 and 2,400 depending on age and activity level. Let’s say that you are a moderately active female between the age of 19 and 30. You would need 2,000 calories per day. If your BMR is 600, then you would need to deficit 900 calories (1,500 – 600) which means you could eat 1,100 calories each day and still lose 3 pounds per week without exercising. For a male between the same age brackets, 2,600 calories per day minus your personal caloric burn number (1,500 – BMR) gives you your target caloric intake number, so with a BMR of 600, that male should eat 1,700 calories per day to lose three pounds per week (2,600 – 900).
How to Lose Weight Fast and Safe—Exercising
For comparison’s sake, you burn about 700 calories from jogging 7 miles, so it’s pretty clear that what you put into your body (and how you monitor it) is going to be the best way lose weight fast with or without exercising. Of course, if you add in a bit of exercise, you are going to be a lot healthier and safer, as well as it being the fastest way to lose weight.
When you start counting calories, it’s not always the best way to lose weight. This is because our bodies need essential nutrients and vitamins, some of which start to disappear as a result of a stripped down diet. This is why diet plans are so effective—they help you maintain the proper nutrition so that your body doesn’t start to become inefficient or deficient.
Similarly, exercising helps your body from breaking down on itself by preventing your body from cannibalizing itself. When your body starts looking for calories to burn (due to the caloric deficit you are intentionally creating), it doesn’t care where it gets them. Your body might burn fat stores or it might burn muscle. This is why malnourished people who only eat the bare minimum of food are rarely strong, even though you would think they just wouldn’t be fat.
Further, if you cut back on food, your body will start to conserve energy, leaving tired. Exercise helps boost your energy as it works your muscles out, letting your body know to go somewhere else for its caloric needs (namely, your fat stores). The body will get the message that muscles are necessary and go for areas that aren’t necessary, such as your love handles, cottage cheese thighs and spare tire!
How to Lose Weight Fast with Exercise
For these reasons (as well as many others such as looking and feeling better, being healthier and stronger, etc.), the best way to lose weight is to combine a healthy diet with exercise. Caloric deficit is fine for shorter term weight loss goals (e.g. a few pounds off by next week for that high school reunion), but if you really want to learn the fastest way to lose weigh (especially if your looking to learn how to lose weight in a week and it’s more than a few pounds), exercise and healthy eating are the way to go.
Here’s a look at a number of exercises and how many calories they burn in one hour’s time for a 130 pound person. Note: the more you way, the more you burn, for example, a 130 pound person burns 531 calories per hour on a stair machine but a 205 pound person burns 838 in the same amount of time:
- Cycling at over 20 MPH burns 944 calories while going under 10 MPH burns 236. A stationary bike, foray into the woods on a mountain bike or spin class can burn about 482 calories per hour.
- Jumping rope burns 708 calories if done fast, 590 if done moderately and 472 if done slowly.
- Martial arts training burns about 590 calories.
- Traditional roller skating burns 413 while in-line skating burns 708.
- Playing squash burns 708 while ping-pong burns 238.
- Playing softball will burn 295 calories while simply officiating a game will burn 236 per hour.
- Walking up hills, carrying up to 9 pounds burns 413 calories but you up that to 443 carrying between 10 and 20 pounds, up to 472 if carrying 21 to 42 pounds or 531 when carrying over 42 pounds of weight (excluding your own).
- Walking in general burns a lot of calories, depending how fast you’re going. At a snail’s pace, you burn 118, at a slow pace, you burn 148. Moderate walking will burn between 177 and 195 calories per hour while going at a brisk pace burns 224. If that brisk pace is up hill, you burn 354 and if you up that pace to very brisk, a flat walk burns 295. If you can maintain speeds of 4.5 MPH walking for one hour, you’ll burn 372 calories and if you simply up that to 5 MPH, you burn 472. A pedometer is great for keeping track of your speed, steps, time and distance.
As you can see, exercise doesn’t always have to take the form of doing situps (472 calories for an hour of calisthenics) or jogging (which burns 398). Get fun and creative with it, such as dancing which burns over 443 calories an hour or boxing, which burns a whopping 727 calories in just 60-minutes. If swimming is your thing, experiment with different strokes, as the breaststroke burns off 585 calories but the butterfly ticks 784 of them off of your body. If you’re really looking to get the most burn for your time, run up stairs (852 per hour) or run a 5.5 minute mile to get rid of 1,068 calories.
How to Lose Weigh Fast in a Month—Get Your BMR Up
Of course, you have to realize that the more active you are, the more calories you are going to burn without even realizing it. You can get your BMR up, meaning you burn more calories by simply existing—if you get a tad more active. How? Check out these great way to burn 100 calories in just a short amount of time:
- Mowing the grass burns 100 calories in just 20 minutes
- Painting your house will take you only 18 minutes
- Raking leaves might be boring, but in 23 minutes you burn 100 calories
- If it’s winter, shoveling the walk takes only 15 minutes
- Do you go to the car wash? Stop, since a 20 minute hand wash gets you 100 calories of your favorite snack
- Need to drop your blood pressure as well? Spend 18 minutes in the garden
- New parents (or go borrow your friend’s, they’ll love you for it) can walk off 100 calories in 20 minutes with an infant in tow
- No kids? Take Fido for a 26 minute walk or toss a Frisbee or tennis ball to him for 15 minutes
- Clean up around the house, it’ll only take you 26 minutes to burn
- Better yet, rearrange the furniture and spend only 14 minutes
- Even cooking can burn calories, though only about 100 every 34 minutes (which helps explain fat chefs!)
- Love to shop? Great, because it will take 38 minutes of shopping to burn 100 calories, which is really just more reason to spend more time shopping
In fact, even sex burns calories with the average session lasting 30 minutes and expending between 70 and 200 calories depending on who is doing the work. Of course, you can probably figure out how to get the most out of that caloric burn on your own, so I’ll leave that up to your imagination!
The Best Way to Lose Weight is to Stay Motivated
Of course, dieting and healthy eating and exercise and trying for an active lifestyle are nothing new. Every new year, the same resolutions are made and broken before the calendar even gets flipped. The key to staying on track (and thus making it the best way to lose weight by far) is to get a workout partner to help keep you motivated.
This can be as simple as enlisting the spouse to take more walks after dinner with you (or more romps in the hay), or as intricate as creating a schedule with a group of workout buddies to trade shifts carpooling to the gym so there aren’t any excuses (it’s easier to let yourself down than let five other people down!).
You should also be keeping track of your progress. How you do this is up to you, but some people like to keep their measurements and weight charts while others prefer to take a mirror selfie each day and post it to social media. While this might seem annoying when everyone else is doing it and you’re just sitting on the couch flipping through these braggarts with your phone, it’s actually an amazing technique for keeping yourself honest and motivated. If you tell everyone that you’re going to the gym and constantly post pictures, there’s no excuse for missing out when someone comes up to you at a party and asks, “Oh, I thought you were going to the gym – what happened?”
A personal trainer can also be effective, assuming you have the money to spend on one. While they aren’t always the cheapest option for learning how to lose weight fast, they are certainly one of the most effective. Be sure your personal trainer is adequately certified, and if you can get one that is also a nutritionist, even better. Sit down with your personal trainer and come up with a meal plan that will work fluidly with your training regimen. You’ll be surprised at how fast the pounds fly off and if you’re worried about motivation, don’t be—they will keep you motivated!
If you can’t afford a personal trainer or prefer working out from home, there are some amazing workout programs out there such as 21 Day Fix or supplements such as Metabolic Aftershock or Forskolin Fuel. These programs and weight loss supplements play an integral part in the transformations of millions of men and women around the world because they make professional coaching and nutrition easily affordable and accessible.
So, now that you’ve learned how to lose weight fast, it’s up to you to take the next step. As always, good luck and good health!