Seeing a big number on the scale is one thing, but FEELING the number on the scale is another. There’s a few things we have to keep in mind when it comes to our bodies and our weight loss which I wanted to cover before going over the 5 ways to lose weight faster….
FIRST – your weight is never constant.
At any given moment, our body is either storing fat or burning fat. Never is our weight constant, because our genetics weren’t programmed to make us feel good, it’s to help us survive!
Your body is always working towards adapting to it’s environment and situation. If there’s any overabundance of energy/food, that’s your opportunity to stock up for a time when there may not be anything at your disposal.
What this means for you is fat storage!
However, you can use this to your advantage by strategically creating a deficit, or eating less than you burn. This is one of the principles to fat loss – and usually the least fun part!
SECOND – The scale DOES lie, here’s how….
Water retention and dehydration can swing the scale 2-10 pounds! I’ve seen even more in extreme scenarios, often self induced.
Our carbohydrate intake is correlated to the amount of water our body retains. This is not to say you should cut carbs down to nothing simply to lose pounds on the scale, mainly because this does NOT equate to fat loss.
The best thing to do is stick with your plan and only get on the scale every 3-4 weeks. You’ll get a far more accurate reading by sticking with circumference measurements and weekly or bi-weekly photos.
Seeing the scale swing back up a few pounds in just a few days is fairly self-defeating, especially when you’ve hit all your workouts and have been on point with your nutrition, which is why I do NOT recommend it!
Here’s The 5 Ways To Lose Weight Faster
#1 Create a deficit
You must burn more energy than you take in, plain and simple. Eating an abundance of healthy food is not going to get you anywhere fast, if at all! This is why knowing the value of your foods when it comes to calories, fat, carbs and protein is so key.
Without this information you’re essentially “winging it” and setting yourself up for failure.
The best way to create a deficit is with your food – which is the one thing you have precise control over and also the most challenging. Relying on exercise is a bit unpredictable as there is no way to tell EXACTLY how many calories you burn, etc.
#2 Get active
Committing to exercise is the second step to weight loss. You can’t accurately tell the precise number of calories burned as mentioned, but it does “turn up” your metabolism and put you in a position for fat loss.
Diet is key and will net most of the results, but exercise should not be ignored. I never factor in calories burned exactly from my exercise, just a rough estimate to my plan, and you should do the same!
The goal should be to complete the workout, assuming the workout plan is in line with your goals.
#3 Find your balance
Fast weight loss=fast weight gain.
The quicker you see “overnight” results from your efforts, the more likely you are to pack the pounds back on.
I believe this is because we don’t value our efforts if we don’t invest the time and also we don’t give ourselves the time to kick in healthy habits. Habits are what will carry us to results, not quick fixes.
Find your balance and plan your “off meals” and time recovering from exercise. We’re not professional athletes or robots, and we should keep that in mind with our weight loss efforts!
#4 Make a commitment
I’m a big fan of publicly making a commitment to ourselves – the main reason is the accountability.
The more we let others know about our challenge and goals, the more you’ll get love and support from others. By sharing your story and what your challenges are, the more you’ll find that others reach out to support and stand behind you.
You wont want to let yourself down or others who are behind you, which is like positive peer pressure. It may sound uncomfortable, and it is – but it will help you be successful!
#5 Tie In A Deadline
If you want to really see yourself reach your goal, set the expectation by making some extra level commitment or investment.
For example, paying for a trip in advance for the estimated date of reaching your goal will hold you that much more to it. Can you imagine how powerful it would be if you pre-purchased a beautiful beach trip in 16 weeks, picked up the brand new bathing suit you WILL fit into by then while looking your best?
How powerful do you think that would be?
I’ve personally made a commitment just like this and it 100% makes all of the difference – losing weight just to lose weight might work for some time but it wont carry you completely through the trials and tribulations.
Following this 5-step process will practically guarantee you to lose weight – all you have to do is plug in and enjoy the ride, assuming you have a great fitness plan in place.
Dedicated to your health and fitness,