Creating a quick weight loss diet plan is challenging!
In fact, losing weight in general is really challenging and usually takes a long time to reach your goals.
Even though you can’t wish away the weight overnight, there are a few tricks that will help you reach your weight loss goals much quicker than expected.
This article is about the top tips for creating a quick weight loss diet plan.
1. Drink Plenty of Water
This may seem like a no-brainer, but it truly is very important.
Drinking plenty of water, especially before a meal, can help you feel fuller, which will help you naturally consume less calories when you eat. Even drinking water throughout the day will help you feel satiated and you won’t be as tempted to reach for that late night snack.
Aim to drink at least 64 oz of water each day, but depending on your level of activity, you can always drink more.
If you are not somebody that likes to drink water, try using this variety pack flavor packets to enhance the taste.
2. Cut Back on Refined Carbs
Carbs typically get a bad reputation on other weight loss websites and many people think they need to cut them out to see weight loss results.
Luckily, this is NOT true!
Carbs provide energy for your body, and are an essential nutrient that your body needs to function. You just need to make sure that you are eating the right types of carbs.
Complex carbohydrates are good for your body, and are an excellent source of fuel. Thankfully, there are many foods that have complex carbs that are essential to include in your quick weight loss diet plan.
Here are some examples of complex carbs to include in your diet:
- Quinoa
- Brown rice
- Oats
- Whole-grain bread
- Lentils
- Chickpeas
- Sweet Potatoes
Simple/refined carbohydrates on the other hand cause your blood sugar to spike, which later causes you to crash. These foods don’t keep you feeling full for very long, which can leave you craving them before you were planning to eat your next meal.
If you are looking for quicker weight loss, these are foods that you should either eat in moderation or aim to cut out of your diet altogether.
Here are some examples of simple/refined carbs:
- White bread
- Cake
- Cookies
- Candy
- Sugar
- Fruits, vegetables, and dairy. (These foods have vitamins, minerals, and fiber which still makes them great choices to add to your diet)
Not all simple carbs are bad for you, like fruit, vegetables, and dairy. Just make sure that you are limiting you consumption of processed foods like cake and candy.
3. Focus on Increasing Protein
Protein is what keeps you feeling fuller, longer.
When creating a quick weight loss diet plan, eating enough protein is crucial to helping you see bigger losses on the scale.
Great sources of protein:
- Meat
- Tofu
- Lentils
- Chickpeas
- Edamame
- Peas
- Quinoa
- Oats
- Chia Seeds
- Nuts and Nut Butters
- Cheese and other dairy
- Protein bars or other protein supplements
This is not a complete list of protein sources, but is a good place to start.
Aim to eat 50 g of protein each day. If you are weight training, aim to eat 100+ g of protein a day to help with muscle gains.
If you start feeling overly tired or fatigued, or are hungrier during the day, then you may not be getting enough protein. Those are two classic signs that you are protein deficient.
4. Watch Caloric Intake
Counting calories is probably the advice given most often for how to lose weight quickly.
It isn’t always as simple as being in a caloric deficit, but eating fewer calories will help you lose weight quicker.
To start, calculate your basal metabolic rate. Once you have calculated your BMR, check to see how many calories you burn based on your activity level. Subtract 500 from that number, and that is where I would start for a caloric deficit.
Make sure that regardless of what your BMR is, that you never consume less than 1200 calories a day.
Now that you know how many calories you should be consuming everyday, you can start to make healthy choices about the foods that you eat. Eating fewer calories does not mean that you have to eat less food. Just choose foods that are better for you!
5. Focus on Cardio and Strength Training
I know that this is an article on creating a quick weight loss diet plan, and even though diet is 90% of weight loss, exercise is the other 10%.
If you want to lose weight quicker, then including exercise into your daily routine is essential, and depending on what type of exercise you choose, it can be really fun.
Cardio is part of most people’s weight loss exercise routine, and it will help you burn more calories in a shorter amount of time.
However, strength training should be part of your routine as well because building muscle increases your metabolism which means that you will burn more calories long after your workout is over.
Having a combination of these two different types of workouts is best for quicker weight loss.
Read more about the top workout YouTube channels for weight loss.
6. Get 7-9 Hours of Sleep Every Night
Sleeping is probably one of my favorite things to do.
Getting enough sleep plays a crucial part in seeing the number drop on the scale.
I know that sleeping doesn’t necessarily have anything to do with weight loss, but the amount of sleep that you get every night does affect your appetite.
Studies have shown that poor sleep habits can be a major risk factor for obesity and weight gain.
One of the reasons that this is true is because a lack of sleep can cause you to have an increased appetite. Getting less sleep causes your brain to release more of your hunger hormones which causes you to be hungrier more often. This can lead to overeating, which is directly linked to weight gain.
8. Drink Tea or Coffee
This is something that most of us probably already do on a daily basis.
Incorporating caffeine into your diet helps to increase your metabolism which helps shed some pounds.
Make sure that you are drinking your tea or coffee with the least amount of sugar and cream as possible.
You don’t want to waste your calories on something that won’t fill you up.
Conclusion
Losing weight is very difficult to do, and it does take time and patience to see long-term results.
However, there are some tips and tricks that will help you see results sooner than expected.
Following these quick weight loss diet tips will help you reach your goals sooner and will help you create a much healthier lifestyle.
This article is about how to create a quick weight loss diet plan.
Read more about the weight loss and exercise products I use.