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15 tricks to help you lose weight fast



15 tricks to help you lose weight fast

15 tricks to help you lose weight fast

As a rule, when you say about rapid weight loss, you are talking about the fact that excess water is leaving. 15 tricks to help you lose weight fast.

At the same time, the figure on the scales, of course, becomes more attractive, but in the long term, such “weight loss” will not lead to anything.

In our article, we will reveal tricks that will help you lose weight, and most importantly, you can do this without great effort and harm to your health.

1. Choose quantity over quality.

Choose quantity over quality

We know that we lose weight when we create a calorie deficit. However, it is not enough just to reduce the daily caloric content of the diet:

  • for high-quality and healthful weight loss, it is necessary to monitor the balance of proteins, fats, and carbohydrates. 
  • Focus on "complex" carbs, healthy meals, and high-protein foods, rather than simply cutting back on portions of less than healthy foods.

2. Food diary to help.

At first, this may seem boring and monotonous, but by writing down everything you eat in a day.

  1. You can estimate how much junk and useless snacks are in your diet. 
  2. Analyze when you are most prone to "intercepting" something superfluous.
  3. This will help cut off the source of empty calories.

3. Focus on plant-based foods 

A 20-year study found that those who ate more whole grains instead of refined grains.

  • sweetened drinks and juices gained less weight in the long run.
  • The fact is that in such a diet there is a lot of fiber, which slows down.
  • the digestion process and optimizes the intake of nutrients during meals.

4. Choose Low Glycemic Foods 

The glycemic index measures how quickly sugar from food enters the bloodstream and how slowly food is digested.

Foods with a glycemic load of less than 55 such as green vegetables.

Most fruits, raw carrots, beans, chickpeas, lentils, and breakfast bran allow the metabolism to run at a more stable pace, which can positively impact weight loss.

Foods with a glycemic index greater than 70 (potatoes, white bread, and rice). Potentially slow down your metabolism, which can make it difficult to lose weight.

5. The art of small steps 

The best way to blow everything up and never get in shape is to drastically change your diet, start exercising every day, or eliminate carbohydrates from the diet.

With such self-torture, you will not last long. Give up your bad eating habits gradually:

  1. For example, stop drinking sugary tea and coffee in the first week.
  2. replace white bread with whole grains in the second week, and so on.

6. Don't skip meals 

Eating at regular intervals throughout the day optimizes blood sugar control.

Meaning by eating regularly you can avoid spikes (and then crashes) in blood sugar levels.

Such surges just occur if you eat too much food on an empty stomach.

7. Get protein without extra fat 

Dietary protein is one of the most important tools in your weight loss arsenal. In partly because more energy is spent digesting protein than digesting carbohydrates and fats. 

However, the source of protein in the diet is often high in fat, which significantly increases the calorie content of the meal. 

Choose protein sources such as chicken breast, white fish, and low-fat dairy products (Greek yogurt, cheese, and cottage cheese).

8. Combine protein and sweets

  • When you combine carbohydrates (like toast) with proteins (yogurt) and/or healthy fats (peanut butter).
  • It slows down digestion, making you feel fuller than if you were eating only carbohydrates.

9. Choose high-fiber carbohydrates

  1. Fiber slows down the rate at which the body digests carbohydrate calories. 
  2. This makes you feel fuller and keeps your blood sugar more stable. Opt for whole-grain bread and fruits.

10. Drink more water 

Drink more water

Often we confuse such concepts as hunger and thirst.

Make it a rule to drink a glass of water 15-20 minutes before a meal:

this will allow you to eat less since the volume of the stomach will already be partially occupied by water. 

Aim to drink 8 glasses of pure water a day (on hot days or days of training, you should increase the drinking rate).

11. Give up alcohol 

Firstly, alcohol is harmful in itself, and secondly, it is quite high in calories (especially when it comes to sweet cocktails at the bar).

Thirdly, for an alcoholic drink, you will surely choose another no less high-calorie and harmful snack.

12. Manage stress

Most people have a bad habit of stress eating.

This is because cortisol, the stress hormone, whets the appetite for sugary, fatty foods.

There are many more pleasant and useful ways to cope with a stressful situation.

13. Sleep longer 

Lack of sleep is associated with a slower metabolism. Due to lack of sleep, the level of leptin, the satiety hormone drops in the blood. 

Therefore, if you did not sleep well at night, then you will eat much more harmful, fatty, and high-calorie meals the next day.

14. How to lose weight fast without exercise  

Banal but effective advice. But do not expect a miracle from a single workout:

  • You will notice the real result from the exercises only after a few months of regular training. 
  • In addition, the sport has a positive effect on the entire body as a whole.
  • It heals the cardiovascular system and improves flexibility and endurance.

15. Have sex 


In addition to being a form of exercise, sex also increases the production of the neurotransmitters serotonin and dopamine, which naturally reduce food cravings.