How to lose weight fast and naturally

Article reading time: 8-10mins

The Science Behind Shedding Kilos: Your ultimate guide to losing weight fast, and naturally.

Hey, let's get real for a sec. Think about the last time you actually listened to your body. That extra slice of pizza you grabbed even though you were already full. Or all those times you chose the elevator rides over taking the stairs, just because it was easier. Or choosing another round of phone scrolling over that quick jog you promised yourself just earlier that day.

We've all been there, giving in to our smallest desires, leading to our biggest fears : Weight gain.

It's easy to brush off these moments, telling ourselves we'll make it up tomorrow, next week, or even next month. But here's the thing: those tomorrows pile up, turning into a heap of missed opportunities and "I wish I had started sooner" thoughts.

Well, I’m here to let you know that it’s NEVER too late! Do not dwell on things that could have happened, but instead focus on things that can start to happen.

I’m going to be focusing on things that you need to know - only if you are serious about shedding those extra kilos. Brace yourself, as it’s going to take a ton of discipline.

Remember: You NEED to be in a state of Calorie Deficit.

Calorie deficit simply means burning more calories than you consume. Scientists have long agreed that creating a calorie deficit is key to losing weight. According to an analysis of several diet programs, monitoring calorie intake is crucial for weight loss success.

If you’re scratching your head wondering, “How many calories do I actually need?” don’t fret. A great place to start is with online calorie counters, from Calculator.net, TDEE Calculator or even Doki Doki’s calorie calculator. (We have previously reviewed them in our top slimming supplements blogpost, if you haven’t already read that)

Your body requires a certain amount of energy (calories) daily for activities like walking, working, and even thinking. When you consume fewer calories than this required amount, your body turns to stored fat for energy, leading to weight loss.

Aiming for a deficit of around 500 calories per day is generally considered safe and effective. It’s enough to see gradual weight loss without compromising your health.

It’s as simple as a maths equation. Your total calorie deficit = calorie output - calorie input

I’ve separated this blogpost into 2 parts: Reducing calorie input (Part I), and increasing calorie output (Part II).

Part I: Reducing Calorie Input

Here are some practical tips for creating a calorie deficit:

• Focus on Nutrient-Dense Foods

Fill your plate with vegetables, fruits, lean proteins, and whole grains. These foods are not only lower in calories but also keep you fuller for longer.

• Monitor Portion Sizes

Be mindful of portion sizes, as even healthy foods can lead to weight gain if eaten in large amounts.

• Avoid Empty Calories

Cut down on foods and drinks high in sugar and fat with little nutritional value, like chips, processed snacks, and sweets.

Cutting calories for weight loss doesn’t have to be about restriction or deprivation. It’s about making smarter food choices and understanding the balance between food intake and physical activity.

By creating a moderate calorie deficit and focusing on nutritious foods, you can lose weight effectively and sustainably. Remember, the goal is to develop habits that support your health in the long run.

Part II: Increasing Calorie Output

We've talked food; now let's talk movement. The most effective way to increase calorie output is via the most old-fashioned way - to move more. To burn more calories, focus on moving your body - even simple fidgeting have been proven to burn more calories!

Take it slow and easy, with the following targets:

• Strive for 5,000 to 6,000 steps daily. Consistency is key - the more regular, the better!

• Opt for the stairs over the elevator whenever you can.

• Stand instead of sitting when possible, like during phone calls or while watching TV.

• Incorporate short, brisks walks into your lunch break or after dinner.

• Try desk exercises or chair yoga if you’re stuck at a desk all day.

Remember, the total caloric deficit over a month directly translates to how much weight you can lose.