If you want to lose weight fast scientifically, first you should be clear about why you want to lose weight, for looking beautiful, just to lose fat, or enjoy a better life? Then you’d better understand how many calories you need to burn to reduce 1kg fat, and the last is what you can do to burn calories fast: eat less and exercise more.
Table of Contents
Why Do You Want to Lose Weight?
We need to look at the essence of losing weight and try to see it thoroughly. Many people have lost weight successfully, but some of them have rebounded their weight and even become more fat than before. The reason is that they only treat weight loss as weight loss.
What We Have to Think About: Losing Weight is For What?
Shouldn’t it be for enjoying a better life? So in the eyes of others, looking more beautiful/handsome, and being thinner is a better life? Obviously not. In my understanding, weight loss is for your body to have enough capacity and endurance to do your favorite exercises and also to enrich yourself.
This route can be: Weight loss (reducing fat) – anaerobic exercise (increasing muscle) – running (increasing endurance and cardiopulmonary function)
The above process of continuous training is to improve your general physical ability. So after improving your general physical ability, you can expand a lot of things you love, such as basketball, football, badminton, tennis, skiing, climbing, swimming, diving, marathon, hiking, etc…..
There is always a sport that suits you, and no matter which sport you choose, you need strong cardiorespiratory capacity, endurance, and muscles. This is the reason why physical must be cultivated.
So the first thing to do to lose weight should be to love life, love yourself. Don’t complain you have no time, you will find that time can actually be arranged after you move. Losing weight just for the sake of others, or simply for the purpose of losing fat cannot last for a long time. It will eventually end in failure.
How to Reduce Fat Scientifically?
After knowing the essence of losing weight, let’s look at the technical level of how to lose weight fast.
First of all, you should understand how fat grows in our body. Before you start to lose weight, you can Google the principle of weight gain. After thoroughly understanding how the body works, your journey of losing weight would be more efficient.
1. Your Calories Value Every Day
Your calories value every day = The calories you intake every day – the calories you consume during exercise every day – the calories burned by metabolism every day (your body burns while in a resting state, also called BMR in the below image)
If the above value is a positive number, that means you eat much or move less, and thus you will increase fat. Otherwise, you will consume fat. The below 1,717 calories/day of metabolism (BMR) is a great encouragement, otherwise, it would be too difficult to make a negative number.
Image source
2. 7716 Calories (kcals) = 1kg Fat
Mastering this formula and the goal of the exercise is very simple. The next thing you need to do is to understand the calories of various foods and the calories burned by each exercise. You can Google by yourself, for example:
- A piece of white bread (30g) is about 79 calories
- 330ml can of Coca‑Cola Original Taste is about 139 calories
3. Running Calories
Running for 8 kilometers is about 610 calories, depending on your height, weight, and speed. You can calculate the calorie you’ll burn in the running here.
After understanding the above numbers and principles, you will find that diet control is actually very important. This is why many women choose to control their weight directly through diet. There is no problem in the early stage, but it will be very troublesome in the later stage, almost to the point where you will get fat by eating green vegetables. The reason is that your body has adapted to a small amount of food and your metabolism has slowed down.
It’s important to understand how many calories you should be eating each day. If you eat more than your body needs for fuel, it will store excess calories as fat to use later.
Tips to Lose Weight Fast
Control Your Diet
- Do not eat oily, do not eat after 6 pm, but do not go hungry.
- Eating protein instead of carbohydrates as protein has fewer calories per gram than carbohydrates. A high fat and carbohydrate diet may make you feel hungry faster than a high-protein diet.
- Eating plenty of fruit and vegetables, which are rich in fiber makes you feel full for longer, and low calories.
- Limit your intake of foods that contain a high amount of sugar. These include cakes, chocolate bars and biscuits.
- Get rid of junk food
- Don’t eat sugary beverages
- Eat spicy foods
You can eat a big meal every two weeks, but you must also control it properly, commonly known as the cheating day.
Eat Less But More Meals
Eat smaller meals throughout the day rather than one or two larger meals. The purpose of eating more meals is to increase your metabolic rate and burn more calories. This way will make your body feel that there is something to eat at any time, and need to metabolize at any time.
For example, I will add meals at 10:30 am with an apple and 3:30 pm with 5 nuts, a total of 5 meals a day if calculated with breakfast, lunch, and dinner. Eating less but more meals doesn’t mean eating more, but burning the calories 5 times a day.
Exercise Regularly
While you don’t have to become a marathon runner in order to lose weight fast, exercise should be considered an essential part of any weight loss. Not only does exercise help to tip the scales in your favor by burning calories, it also helps you to maintain a healthy weight once you’ve lost those pounds.
You can run 3 times a week, every time 6 – 7km for 45 minutes. Combine with other sports, such as playing badminton 3-4 times a week, 1 hour each time.
Final Thought
Now you may clear what food you can eat, and with the help of the formula “Your calories value every day” formula, you can calculate how much food you can take every day to make your calories value a negative number, if without burning calories with exercise.
Of course, you need to exercise regularly to lose weight fast. With the formula “7716 Calories (kcals) = 1kg Fat” you can work out how much exercise you need to lose your desired weight quickly.
For example, if you make a plan to lose 1kg a week, you keep “your calorie value every day” zero, then you need to run 101km, can you do that? Maybe it’s hard for you, so you need to control your food intake strictly to achieve your goals.
