Lose Weight Naturally and Quickly in 7 Easy Ways

How can one lose weight fast or quickly?

Interestingly, there have been quite a lot of popular ways to lose weight and all these methods can seem daunting to people.

But the truth is that it doesn’t have to be. Because with some simple lifestyle changes and determination, you can start losing that weight quickly and safely.

In my experience what matters most is being consistent with healthy habits over time. 

Experts generally agree that losing weight naturally through sustainable lifestyle changes is the best approach to improving your health and is more likely to result in lasting weight loss.

However, it is important to speak with a professional healthcare provider to assess your health needs and offer personalized advice.

The 7 ways to lose weight naturally as recommended are:

1. Lower your calorie consumption

Weight management amounts to one major thing – the balance between the calories you take in and those you burn out during physical activity.

 If your calorie intake exceeds the calories burned, you’ll put on weight, but if you consume fewer calories and increase physical activity, you’ll shed pounds. 

The Dietary Guidelines for Americans (DGA), 2020 – 2025, recommend that adults consume between 1,600 and 3,000 calories per day which varies based on age, sex, height, weight, rate of physical activity and individual needs.

Adjusting your diet may require avoiding high-calorie foods and moderating portion sizes, while also adding foods with lower calorie content that can be consumed in larger amounts.

2. Keep track of what you eat

Food tracking helps you stay aware of your eating habits, such as choosing healthy snacks over sugary drinks. Below are key ways to improve your diet and lose weight by keeping an eye on what you eat.

• Keeping a food diary will help you understand your eating habits and identify areas where you should cut back. 

• Reduce refined carbohydrates such as white bread, pasta, rice and sweets, which spike blood sugar levels and can lead to food cravings and overeating. 

• Avoid eating too frequently and leave at least 3-4 hours between meals for good digestion. Limit processed foods high in sugar, unhealthy fat and calories. 

• Focus your diet on whole foods like fruits, vegetables, lean proteins, legumes and whole grains, which provide more nutrients to keep you full with fewer calories. 

• Monitoring portion sizes carefully will ensure you don’t overindulge. In order to lose weight healthily without feeling deprived, it is important to pay attention to what and how much you eat.

3. Engage in physical activity

Regularly exercising is a vital way to maintain weight loss. Aim for at least 150 minutes per week of moderate cardio like power walking, jogging, cycling or swimming.

This can be broken down into 30-minute sessions 5 days a week.  Other activities like sports, dancing, aerobics classes or using the elliptical can also be great fat-burning, calorie-crushing options.

Moving your body burns calories, boosts energy, manages stress, and makes weight loss more attainable.

It’s not impossible to lose weight through exercise, it’s just a lot harder which requires a lot of effort and consistency. 

4. Staying hydrated

Staying properly hydrated is essential for weight loss. If you are a big fan of juices, sodas, or sugary drinks, replacing these drinks with water is an easy way to reduce calorie consumption and thus lose weight.

Aim to drink at least 64 ounces of plain water daily to curb hunger, support metabolism and energy levels. Adding lemon, mint or fruits infuses flavor to your water is also a good healthy option without excess calories.

Herbal teas and sparkling waters provide hydration as well. Getting adequate water helps the body efficiently flush waste and retain less water weight. Proper hydration also keeps skin looking soft as you shed pounds.

Remember to drink a full glass of water before meals too, which helps you eat less and therefore consume fewer calories. Staying hydrated can boost your weight loss!

5. Reduce alcohol intake

Alcohol is high in calories and provides minute nutrients. Therefore, limiting consumption may aid weight loss. Experts recommend women limit themselves to 1 drink per day and men limit themselves to no more than 1-2 drinks to reap the antioxidant benefits without excessive calories.

Cutting back on alcohol intake is a good approach for most people trying to lose weight. High intake can interfere with your body’s ability to burn fat.

Moderation is key – excessive or daily alcohol consumption can lead to weight gain.

6. Get enough rest

In addition to all the above, adequate sleep is essential for weight loss likewise.

Lack of sleep or poor sleeping patterns has been associated with disruptions in hormonal balance.

In other words, not getting enough sleep can disrupt the balance of hormones which are responsible for controlling hunger and fullness.

Studies show that not getting the recommended 7-9 hours per night can stimulate hunger hormones and cravings for sugary, high-calorie foods.

Sleep deprivation disrupts decision making skills and willpower needed to maintain healthy habits. Being well rested allows you to make thoughtful food choices and exercise discipline throughout the day.

Prioritizing sufficient sleep quality prevents spikes in ghrelin and cortisol which increase food craving and reward eating habits.

Simply having restful sleep optimizes metabolic function and boosts weight loss while awake. Committing to ample rest recharges willpower to resist temptation and drives motivation for activity too.

Make resting a priority and losing weight will feel more achievable.

7. Set realistic expectation

Losing weight takes time and effort. Don’t expect to shed pounds overnight or in just a few weeks.

Aim for a healthy, sustainable rate of 1 to 2 pounds per week. Remind yourself that you didn’t gain weight quickly either.

Celebrate small wins, it could be a self-treat or doing something you love to keep you motivated to make more progress. Focus more on how you feel than what the scale says.

Muscle weighs more than fat, so the number may not always reflect your progress. Be patient and consistent. Allow for ups and downs along the way, Just remember success comes with its challenges.

Stay motivated by tracking measurements and non-scale victories. Adjust your plan if needed, but don’t give up at the first hurdle.

Frequently Asked Questions

What food is best for weight loss?

There is really no specific superfood that can do this job but one major food category that should be consumed more is unprocessed foods such as vegetables, fresh fruits, legumes, dairy, and lean proteins. Foods that fall in this category are rich in nutrients and fiber, providing essential vitamins and minerals without excess calories. 

What are 7 ways to lose weight?

Start your weight loss journey Lose by: 1. Cutting down on calories 2. Tracking food intake 3. Engaging in moderate exercise at least 150 mins/week. 4. Staying hydrated (64 oz water daily). 5. Limiting alcohol intake. 6. Getting 7-9 hours of sleep. 7. Setting realistic expectations (1-2 lbs/week).

What are the 3 keys to weight loss?

The 3 keys to weight loss are: 1. consuming fewer calories than you burn through a combination of diet and exercise. 2. Staying accountable by tracking your food intake and activity. 3. Making sustainable lifestyle changes to support your weight goals long-term.