Are you attempting to shed some pounds? Firstly, it’s important to understand the fundamental principle that the only method to lose weight is by expending more calories than you consume, which is known as being in a caloric deficit.
While engaging in more cardiovascular exercise can assist in burning additional calories and ultimately leading to weight loss, there are alternative approaches to achieve faster fat loss.
The information presented here is derived from Max Posternak, the founder of Gravity Transformation, a website dedicated to providing advice and training guidance for individuals seeking to enhance their fitness and achieve weight loss. Max Posternak’s YouTube channel boasts over 4.8 million subscribers.
Check out 10 different ways how to accelerate weight loss.
01. Carb cycling
Carb cycling is helpful especially for beginners because is an easy way to lose fat without giving up carbs altogether. Simply divide your week into high-carb days, low-carb days, and no-carb days.
Even though your calories may be higher than maintenance levels on a high-carb day, they should balance out with low and no-carb days to create a substantial calorie deficit.
02. Consume less calories 2 days per week
Reducing your calorie intake for two days each week is referred to as the 5:2 diet, which is a form of intermittent fasting. During these fasting days, the goal is to consume fewer than 500 calories per day. You have the flexibility to schedule these days consecutively or on different days throughout the week.
By implementing this approach, you can effectively decrease your overall calorie consumption, leading to reduced blood sugar levels and improved insulin sensitivity. These effects further facilitate fat burning.
03. Extended fasting
If you are interested in attempting an extended fast without consuming any calories, Max Posternak recommends limiting the duration to 36-42 hours. To achieve this, you could opt to have just one meal during that day, whether it be breakfast or dinner. By following this approach, you can potentially experience the advantages associated with extended fasting.
04. Eat green vegetables or salads before each meal
Incorporating a salad or green vegetables into your pre-meal routine can have a significant impact on accelerating weight loss. While it may seem like a simple suggestion, it is truly transformative.
Consuming a salad or green veggies before each meal is an effective strategy for increasing satiety while keeping calorie intake low. These nutrient-rich options provide a feeling of fullness despite being low in calories. By incorporating this practice, you can enhance your weight loss journey.
05. Consume apple cider vinegar
Research conducted on rats indicates that apple cider vinegar has the potential to boost metabolism, promote fat burning, reduce appetite, and lower blood sugar levels. Additionally, a human study suggested that it could assist in reducing belly fat, albeit not to a significant extent.
It’s important to note that achieving desirable results goes beyond solely consuming apple cider vinegar. Implementing a well-balanced diet and engaging in regular exercise are crucial components of the equation. By combining these factors, you can optimize the potential benefits of apple cider vinegar for weight loss.
06. Drink green tea
Incorporating green tea into your routine can provide a range of benefits due to its powerful antioxidants and potential to enhance metabolism.
07. Long-duration steady-state cardio or HIIT training after workout
As recommended by Posternak, it is advisable to include specific exercises after each workout:
Engage in 30 minutes of long-duration steady-state cardio, such as using the treadmill, stair climber, or Airdyne bike.
Follow it up with 15 minutes of HIIT (High-Intensity Interval Training), which involves performing exercises consecutively without any rest for a specific interval.
08. Apply a more aggressive diet plan
When you reduce your calorie intake, your body may attempt to adapt in order to survive. To counteract this, it can be beneficial to occasionally adopt a more aggressive approach to your diet plan.
If you have a substantial amount of fat to lose, you may consider reducing your calorie intake by approximately 40% of your current intake. However, it is important to pay attention to your body’s signals, especially when experiencing intense hunger.
In such instances, it is advisable to adjust your calorie deficit accordingly on those particular days. Listening to your body’s cues is crucial for ensuring a sustainable and effective weight loss journey.
09. Get some more sleep
Insufficient sleep results in decreased energy levels for physical activity, diminished impulse control when making dietary choices, and disruption of key hormones involved in fat loss, such as cortisol, ghrelin, and leptin.
10. Just be consistent
This tip is invaluable for accelerating weight loss, building muscle, or accomplishing any desired outcome in life. Consistency is key, as halting your progress consistently will prevent you from reaching your goals.
Regrettably, maintaining this level of consistency can be extremely challenging for individuals. While committing to a diet for a week or a month may seem attainable, envisioning a year-long commitment to a diet can be daunting.