When it comes to weight-loss tricks, we’ve heard it all. But here’s the truth: fad diets, crash-courses, and “detoxifying juice cleanses” for quick weight loss often lack essential nutrients that your body needs to function. And when people rely on short-term solutions for weight loss, they often end up just ballooning right back back to their original weights.
We’re here to tell you: There’s a better way. Rather than shocking your body with random methods that may not even work at all, you should follow these seven essential weight-loss rules to start rapidly burning fat the healthy way.
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1. Reduce carb intake
To achieve rapid weight loss, you’ll have to alter your diet. Fat loss has always been energy balance: calories in versus calories out. For most people, an effective way to start dropping carbs in favor of more protein and fat. Carbs like pastas, rice, breads, potatoes, etc. tend to be calorie-dense, making it harder for you to rapidly lose weight. On top of that, they bind to more water than protein or fats. Within days, guys will often lose a few pounds because of the drop in water weight.
Try this: If you weigh 185 pounds and typically eat 400 grams of carbs a day, try consuming 300 grams a day for a week, then 200 grams a day the next week. It will be difficult, but if you feel alright, then try going to 100 grams of carbs the next week. By the time you get to your five-day weight-loss interval, your body will be ready to go ultra-carb-light, and you’ll have an easier time cutting down on body fat.
2. Do intermittent fasting
Intermittent fasting (IF) is basically a fancy name for waiting longer between meals. Intermittent fasting increases fat oxidation, which promots greater fat loss, according to research from the American Journal of Clinical Nutrition. Fasting, combined with exercise, further increases your insulin sensitivity, which helps your body better partition nutrients between fat and muscle, according to a Journal of Physiology study.
One common way to do intermittent fasting is called the 16:8 method. You can eat your usual amount of food in a day, but only within an eight-hour window. After those eight hours are up, you’ll fast until the next day.
3. Do high-intensity interval training (HIIT)
If you want to burn fat quickly, you need to dial up your workouts another notch. HIIT improves VO2 max and burns more calories compared to continuous aerobic training, according to a Medicine & Science in Sports & Exercise study. For example: Four weeks of HIIT rowing burned significantly more fat than traditional rowing, according to a 2013 study published in the Journal of Strength and Conditioning Research.
Rather than spending hours on the treadmill, however, focus on doing fat-torching circuits that target your entire body. Take a look at some of our high-intensity workouts for recommendations.
4. Supplement with fish oil
Fish oil supplementation can lead to an extra drop in fat mass and an increase in muscle gain, according to a 2010 study in the Journal of the International Society of Sports Nutrition. If your goal is fat loss in five days, boost your fish oil intake to 1 gram of fish oil per 1% of body fat. So, if you’re at 16% body fat, take 16 grams of fish oil, spread throughout the day.
5. Drink cold water
Drinking plenty of water will keep you hydrated so you perform at optimal levels. Even slight dehydration can wreck your ability in the gym and reduce your metabolism as your body tries to conserve fluids. Drinking two cups of cold water can increase metabolism by 30% within 40 minutes, according to a 2003 Journal of Clinical Endocrinology and Metabolism study. This can help speed weight loss.
6. Eat more lean protein
Protein is crucial for rapid fat loss. Protein keeps you feeling full, which prevents overeating and needless snacking. Protein also boosts your calorie burn throughout the day because it takes more energy to digest compared to carbs or fat. It also prevents any muscle loss that might happen during a caloric deficit. Eat at least one gram of protein per pound of body weight and get your protein from whole sources, like lean meats, nuts, eggs, and quality protein powders.
7. Try safe fat-burning supplements
Fat-burners are over-the-counter supplements that typically blend different kinds of herbs and stimulants to raise your core temperature, which can help you burn more calories at rest and during exercise, and suppress appetite. Common ingredients include green tea extract, caffeine, synephrine, capsicum, raspberry ketones, and garcinia cambogia.
Synephrine is a substance found in a variety of citrus foods, such as mandarin and clementines. Recent research suggests it’s safe for the heart and may increase resting metabolic rate. Capsicum, the chemical that makes hot peppers taste spicy, is generally used for pain relief, and a 2011 Chemical Senses review suggests capsicum consumption may benefit weight loss. Caffeine and garcinia cambogia act as appetite suppressants, which help you keep portions small and junk-food cravings at bay.
Fat-burners can increase your metabolism, give you more energy, suppress hunger, and increase your core temperature so you indirectly burn more calories. However, watch out for side effects of these ingredients and be sure to not combine them with other stimulants or medications. Here are 10 of the best supplements for weight loss.
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