You thought you would be further along in your weight loss journey by now. You received an invitation to a friend’s summer wedding, and you are ready to get off excess weight now. However, you don’t want to put your health at risk. You’re wondering how to lose weight quickly and safely. Fortunately, the experts at Time Wellness Clinic in Pleasanton, CA can help.
If you’re like most people, you probably have a pretty good idea of how to lose weight. You’re also probably aware that rapid weight loss can be dangerous. Fortunately, losing weight quickly and safely is possible. The best part is that it isn’t just simple. It can even be easy. Today, we’re looking at a number of steps you can take to make your weight loss journey as short, safe, and simple as possible.
How To Lose Weight Quickly and Safely
Get Metabolic Testing
If you want to lose weight quickly and safely, you need to first get your metabolism tested. The results of this test will let you know how much energy you need per day to maintain your weight based on your current diet and activity level. Knowing how much energy your body consumes at rest and during exercise allows you to increase the efficacy of your workouts.
Get Your Gut Microbiome Rebalanced
Getting your gut microbiome rebalanced is another important step you should take to lose weight as quickly and safely as possible. The bacteria in your gut affect you significantly. A couple of bacterium species are known to prevent obesity. Other species of bacterium boost your immune system. Some people lose a lot of weight very quickly when they are sick, but this isn’t safe.
On your rapid weight loss journey, make sure you’re eating foods that fuel the good bacteria in your gut. This will mitigate the risk that you fall ill while you are losing weight. At the same time, make a point to avoid eating junk food. The bad bacteria in your gut thrive on junk food, and if they get it, they will make you crave it more.
Eat More Protein
If you’re wondering how to lose weight easier, you may find that the perfect solution for you is to eat more protein. Increasing your protein intake on your weight loss journey is a good idea because it will most likely help you feel fuller for longer. It is okay to experiment during your rapid weight loss journey to discover which foods help you feel the fullest for the longest amount of time. There is no one-size-fits-all weight loss diet.
Regardless of whether you find you feel the fullest after you eat lots of protein, complex carbs, or healthy fats, you still need to eat enough protein. As a general rule of thumb, you should eat at least 0.36 grams of protein per pound of body weight. If you are trying to build muscle while burning fat, try to eat around half of a gram of protein per pound of body weight.
Drink More Water
Drinking more water is another great step to take if you want to lose weight as quickly and safely as possible for a number of reasons. For example, if you are dehydrated, your metabolism slows down significantly. As another example, you feel hungrier. You’re not actually hungrier, and your body doesn’t really need the extra fuel you may consume to quell the hunger. However, the hunger pangs feel real.
Often, when people are dehydrated, they start to crave salty foods. This is because salt helps the body retain water. To ensure you don’t consume more fuel than your body needs, make sure you stay hydrated. Generally, people need around three quarters of a gallon of water per day to stay hydrated. If you exercise, make sure your urine is pale throughout the day. If it’s not, you need to increase your intake of hydrating fluids.
Get More Sleep
It is also very important to get plenty of quality sleep if you want to lose weight as quickly and safely as possible. When you don’t get enough sleep, you don’t have the energy to exercise effectively. Exercise is not necessary for weight loss, but it can speed up weight loss significantly if you don’t eat back the calories you burn from exercise. For this reason, it is very important to manage your hunger while you are on your weight loss journey.
Get Plenty of Cardio
Getting plenty of cardio will also help you lose weight as quickly and safely as possible. The American Heart Association recommends that people get 2.5 hours of moderate cardio weekly if they are at a healthy weight. It is recommended that people trying to lose weight get five hours of moderate cardio weekly. If you don’t want to commit five hours weekly to working out, get 2.5 hours of intense cardio weekly to lose weight faster.
If you don’t usually perform intense cardio throughout the week, strongly consider building up to being able to work out intensely for 30 minutes at a time. When your weight loss journey is over, you will be able to work out intensely for 15 minutes per day for your health easily. You can engage in any form of cardio you want to lose weight faster. The most important thing is that you exercise consistently. Great forms of cardio to consider include:
Indoor rowing
Running
Cycling
Spinning
Walking
Team sports
Lift Weights
Lifting weights is an important part of losing weight as quickly as possible because it boosts your metabolism significantly. It doesn’t just help you burn calories while you’re exercising. It also helps you burn extra calories when your body is “at rest.” This is because weight lifting pushes your muscles past their breaking point, destroying them on a cellular level. Then, your body repairs the destroyed muscles, a process that requires a lot of energy.
It is worth reiterating that you will need to eat extra protein if you want to build muscle during your fat loss journey. It is also worth noting that building muscle will speed up your fat loss significantly. Muscle mass is 2.5 times more metabolically active than white fat mass, so you will burn far more calories if you have more muscle mass, even while you sleep.
Weight Lifting Advice
Try to lift weights at least three times per week while you are on your weight loss journey. Your weight lifting routine will depend on your personal preferences, but most people prefer to break their routine up into working on their upper body, lower body, and core on different days.
It is important to keep in mind when deciding which lifts to do that you should exercise your pulling and pushing muscles equally. For example, you should work on both your quad and hamstring strength. Similarly, you should work on strengthening both your biceps and triceps. Neglecting one muscle group will result in an imbalance that can cause an injury.
How Quickly Can I Lose Weight Safely?
As a general rule of thumb, you can safely lose up to two pounds per week. However, the exact amount of weight you can lose per week safely depends on a number of factors, including how much weight you have to lose. If you want to lose weight very quickly, it is very important that your weight loss journey is medically supervised. During your initial consultation, we will advise you on how quickly you can lose weight safely.
The Bottom Line
When it comes to how to lose weight quickly and safely, the most important step to take is to get your metabolism tested. You need to know how many calories your body needs for fuel to maintain its current weight, so you can adjust your intake and activity appropriately. You also may need to have your gut microbiome imbalanced. Other steps you should take include getting five hours of moderate cardio weekly, drinking more water, and eating more protein.
If you are struggling to lose weight, you are not alone. If you need to lose weight quickly and safely for an important event or for your health, contact us today at Time Wellness Clinic in Pleasanton, CA. We can help you lose weight quickly and safely by testing your metabolism so you can plan your diet and exercise routine more effectively. We can also help you rebalance your gut microbiome so losing weight is easier.
