How do I lose weight fast?

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Simon Long

Simon Long

Simon is a highly experienced personal trainer and behavioural psychology expert
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So summer is coming and you are asking yourself, how can I lose weight fast? The trick is in to burn more calories during a day than you eat. This means that your body will convert some of your fat stores to energy, which results in you losing weight.

There are a number of ways that you can create this calorie deficit. You can consume less calories. You can use more calories through the day by moving more. And you can increase your metabolism, meaning that your body requires more calories to run general bodily functions.

Consuming fewer calories is easy, most people are aware of what dietary decisions are bad and which are good. The easiest way to eat fewer calories is to eat less calorie dense foods. These are foods that have a high number of calories per 100g. Examples would be chocolate, cheese and many processed foods, such as crisps, biscuits and cakes. In addition to this it is wise to eat a greater amount of vegetables and fruit, as they fill you up quickly but are not at all calorie dense. Reducing your calorie intake by up to 30% below your required calories will aid you to lose fat quickly.

Burning more calories by moving more can be applied to your life in a number of ways. The easiest is to move more through the day, for example standing instead of sitting, using stairs instead of an elevator and walking to the shops instead of driving. All of these little activities will add up to a lot more calories burnt throughout the day. However to shift weight quickly you will need to take part in an exercise program. When it comes to exercises, the more intense it is, the more calories it will burn. For example jogging will burn more calories than cycling. In addition to this the more exercise you do, the more calories you will burn and the more weight you will lose. Keep in mind that you need to allow enough time between sessions to recover. A good way to do this is to cycle your training. So that whilst you are training one area another is recovering.

The final trick is to raise your metabolism. There are various ways you can do this. Exercise will cause a spike in your metabolism; however using the right kind of exercise can make all the difference. The best type of training to use is interval training, which can be used with pretty much any type of training. All you need to do is separate periods of intense exercise with periods of rest. Strength training can also raise your metabolism permanently, as the extra muscle you build requires more calories to function. This is not a quick fix however as building a sufficient amount of muscle takes time. Another way to increase your metabolism is to eat spicy foods, such as chillies or English mustard. These can supercharge you for up to 24 hours. Other tricks include drinking green tea, eating breakfast, grazing through the day instead of eating big meals, cutting down on trans fats and eating more protein.