It’s a question I hear often . . . what’s the quickest way to lose weight?
Before I tell you what I believe is the quickest and best way, I just want to clear something up. I do not endorse or advocate crazy fad diets. Ever! This is for several reasons.
If any diet claims to lose a bucket load of weight in a stupidly short time, then turn and run the other way. Whatever weight you lose will end up straight back on in 3 to 5 days after you’ve finished the diet. You’ll lose very little fat but an awful lot of water.
These diets should be called The 3 Day Weight Program. That is, 3 days to put all the weight back on!
These diets can also be dangerous. Many of these diets are starving your body of the much needed, highly nutritious, foods such as the entire range of fruits and vegetables. Why on earth would you want to stop eating these wonderfully tasty and versatile foods? Besides, without these and other tasty carbohydrate foods, you just won’t be able to attain your fitness goals as you’ll soon suffer from burnout.
I also want to create a home fitness community full of relevant, insightful, and honest material. I don’t think these fad diets fall into my theme at all.
But enough about that. Back to the question . . .
A Breakdown of the Quickest Way To Lose Weight
Losing weight, as in losing fat, is really a question of numbers.
One pound of human fat contains very close to 3500 calories of energy.
Why is this interesting? It means that for you to lose one pound of fat, your body needs a deficit of 3500 calories. That’s the difference between the total food you consume over a period of time compared to the total energy used during that time.
So if you wanted to lose one pound of fat over a week, by the end of the week you’ll need to burn off 3500 calories more than you consumed from your food. Simple!
Similarly, if you want to lose 2 pounds you would need a deficit of . . . you guessed it . . . 7000 calories.
So your job is to come up with a realistic target, and ensure your calorie deficit meets this goal.
Realistic Weight Loss Targets
You need to be realistic. If you restrict your calories too much, and exercise all day long, you’ll soon burnout. Burning out is not the quickest way to lose weight. You might lose a little fat before you collapse, but you’ll be way off the mark with regard to your ultimate goal. So you want to restrict you calories and exercise enough so that you can continue losing weight in a safe manner whilst maintaining a healthy diet and lifestyle.
Generally, it is considered that a weight loss or 1 to 2 pounds per week is acceptable. That is a lot of fat!
Let’s go straight down the middle and say 1.5 pounds is your safe target and quickest way to lose weight. This is an average deficit of 5250 calories per week. Or 750 calories per day.
So how do you get yourself in calorie deficit?
Creating A 750 Calorie Daily Deficit
You have two methods at your disposal. Restricting your calorie consumption (the food you eat) and exercise.
You can mix and match the ratio between the two however you want. But there is one rule to remember.
You should never restrict your calories more than 500 calories per day. This is your absolute limit.
Any more than this and you’re heading for burnout. There is a fine line between losing weight quickly and over doing it. Your body will also go into starvation mode, and reduce your metabolism to conserve energy. As for exercise, choose any exercise that gets your heart pumping. Make sure it’s aerobic exercise though, like walking, jogging, running, cycling, circuit training, or anything similar. If you train for strength too much whilst restricting your calories like this you’ll end up sore and actually lose strength.