The quest to lose weight fast and have a slimmer physique often leads individuals down various paths, from fad diets to extreme exercise regimens.
However, the key to effective weight loss lies in balancing efficiency with health, ensuring that the body receives the necessary nutrients and care even as it sheds pounds.
This guide explores 20 cheat ways to lose weight fast, focusing on strategies that provide immediate results while also setting the foundation for long-term success.
By integrating these cheat ways into your routine, you can jumpstart your weight loss journey and see tangible results quickly.
From dietary adjustments and exercise hacks to lifestyle changes and psychological strategies, the following methods are designed to provide immediate benefits.
However, remember that these techniques should complement a balanced diet and regular physical activity to ensure a holistic and healthy approach to weight loss.
1. Intermittent Fasting
Intermittent fasting alternates between periods of fasting and eating, helping to reduce calorie intake and improve metabolic health.
The 16/8 method (16 hours fasting, 8 hours eating) and the 5:2 diet (normal eating for five days, restricted calorie intake for two days) are popular approaches.
These methods help the body utilize stored fat for energy, leading to weight loss.
If you choose the 16/8 method, you might skip breakfast, have a light lunch at noon, a mid-afternoon snack, and dinner by 8 PM, fasting until noon the next day.
On the 5:2 diet, eat normally from Monday to Friday, and restrict calories to 500-600 on Saturday and Wednesday.
Use the Eat-Stop-Eat method by fasting for 24 hours once or twice a week, such as from dinner one day to dinner the next day.
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2. High-Intensity Interval Training (HIIT)
HIIT involves short bursts of intense exercise followed by rest or low-intensity exercise.
A typical HIIT workout might include 30 seconds of sprinting followed by 30 seconds of walking, repeated for 20 minutes.
HIIT burns significant calories and increases the metabolic rate for hours after the workout.
Perform a HIIT session by doing 30 seconds of jumping jacks, followed by 30 seconds of rest, then 30 seconds of burpees, and repeat for 20 minutes.
Combine bodyweight exercises such as push-ups, squats, and mountain climbers in a HIIT circuit, performing each exercise for 40 seconds with a 20-second rest in between.
Use a stationary bike for HIIT: pedal as fast as you can for 30 seconds, then pedal slowly for 1 minute, repeating for 15-20 minutes.
3. Cutting Carbohydrates
Reducing carbohydrate intake, particularly refined carbs and sugars, lowers insulin levels and prompts the body to burn stored fat for energy.
Diets like the ketogenic diet and the Atkins Diet focus on low-carb intake and can lead to rapid weight loss.
Replace bread, pasta, and rice with low-carb alternatives like zucchini noodles, cauliflower rice, and leafy green salads.
Avoid sugary snacks and instead choose nuts or cheese slices for a low-carb snack.
Focus on eating non-starchy vegetables, lean proteins, and healthy fats instead of grains and sugars.
4. Increasing Protein Intake
Protein promotes satiety, reduces appetite, and helps maintain muscle mass.
Start your day with a protein-rich breakfast and keep protein-packed snacks on hand. Incorporate lean protein sources like chicken, turkey, fish, and legumes into your meals.
Have scrambled eggs with spinach for breakfast, a handful of almonds as a snack, and grilled chicken with vegetables for dinner.
Add a scoop of protein powder to your morning smoothie for an extra protein boost.
Snack on Greek yoghurt with a sprinkle of chia seeds between meals to keep hunger at bay.
5. Drinking More Water
Staying hydrated can reduce hunger and increase calorie burn.
Drink a glass of water before each meal to help you feel fuller and eat less. Add flavour to your water with lemon, lime, or cucumber slices.
Drink a glass of water with a slice of lemon 30 minutes before lunch and dinner to help reduce your appetite.
Carry a reusable water bottle with you throughout the day and set reminders to take sips regularly.
Replace one daily sugary beverage with a glass of water infused with fresh mint and cucumber.
6. Avoiding Sugary Beverages
Sugary drinks are high in empty calories. Replace sodas and juices with sparkling water or herbal teas.
Opt for unsweetened versions of your favourite drinks, such as iced tea or coffee.
Swap a can of soda with a glass of sparkling water flavoured with a splash of lime juice.
Make your iced tea at home with fresh tea bags and a slice of lemon, avoiding pre-sweetened store-bought versions.
Choose black coffee or coffee with a small amount of milk instead of flavoured lattes or frappuccinos.
7. Getting Enough Sleep
Poor sleep disrupts hormones related to hunger and appetite.
Aim for 7-9 hours of sleep per night by establishing a regular sleep routine and creating a restful environment.
Go to bed at 10 PM and wake up at 6 AM each day, and use blackout curtains and a white noise machine to create a sleep-friendly environment.
Avoid caffeine and heavy meals in the evening to improve sleep quality.
Establish a calming pre-sleep routine such as reading a book, practising meditation, or taking a warm bath.
8. Eating Fiber-Rich Foods
Foods high in fibre promote satiety and help regulate blood sugar levels.
Incorporate fibre-rich vegetables, and whole grains, and consider adding a fibre supplement if necessary.
Have a bowl of oatmeal topped with berries for breakfast, a salad with chickpeas for lunch, and steamed broccoli with dinner.
Snack on raw vegetables like carrots, celery, and bell peppers with hummus.
Add chia seeds or flaxseeds to your yoghurt or smoothie for an extra fibre boost.
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9. Using Smaller Plates
Smaller plates help control portion sizes and reduce calorie intake.
Use portion control tools like measuring cups and food scales to ensure appropriate serving sizes.
Serve your dinner on a salad plate instead of a dinner plate to naturally limit your portion sizes.
Use smaller bowls for snacks like popcorn or fruit to prevent overeating.
Measure out your portions with a food scale to better understand appropriate serving sizes.
10. Avoiding Processed Foods
Processed foods are often high in unhealthy fats, sugars, and sodium.
Prepare meals at home using whole, unprocessed ingredients and read labels carefully when buying packaged foods.
Instead of buying pre-packaged microwave meals, cook a homemade stir-fry with fresh vegetables, chicken, and a homemade sauce.
Swap store-bought snacks like chips and cookies with homemade trail mix made from nuts, seeds, and dried fruit.
Make your salad dressings with olive oil, vinegar, and spices instead of using store-bought versions high in sugar and additives.
11. Chewing Slowly
Eating slowly helps recognize fullness and prevents overeating.
Take time to chew thoroughly, rest your fork between bites, and aim to spend at least 20-30 minutes eating meals.
Put your fork down between bites, and aim to chew each bite 20-30 times to extend your meal duration.
Engage in conversation during meals to naturally slow down your eating pace.
Use a timer to ensure you spend at least 20 minutes eating your meal, taking smaller bites and savouring the flavours.
12. Managing Stress
Stress can lead to emotional eating and weight gain.
Incorporate stress-reducing practices like yoga, meditation, or deep-breathing exercises. Engage in physical activities and hobbies you enjoy.
Practice deep breathing for 5 minutes in the morning and evening, and take a yoga class twice a week to help manage stress.
Go for a daily walk in nature to clear your mind and reduce stress.
Spend time on hobbies like painting, gardening, or playing a musical instrument to relax and unwind.
Also, read Stress management tips for college students.
13. Tracking Your Food Intake
Keeping a food diary increases awareness of eating habits.
Write down everything you eat and drink, noting portion sizes and nutritional content. Use mobile apps for tracking.
Use an app like MyFitnessPal to log your meals and snacks throughout the day, noting calories and nutrients.
Keep a handwritten food journal and review it weekly to identify patterns and make adjustments.
Take photos of your meals and snacks to visually track what you’re eating and make more mindful choices.
14. Increasing Physical Activity
Regular exercise burns calories and improves health.
Incorporate more activity into your day by taking stairs, walking or biking, and joining sports or fitness groups.
Take a 15-minute walk during your lunch break, and use the stairs instead of the elevator whenever possible.
Join a local sports team or recreational league to make exercise fun and social.
Do bodyweight exercises like squats, lunges, and push-ups at home or during breaks at work.
15. Limiting Alcohol Consumption
Alcohol is high in calories. Choose lower-calorie options like light beer or wine, avoid sugary cocktails, and limit intake to keep calories in check.
Limit yourself to one glass of wine per evening, and choose vodka with soda water and a lime wedge instead of sugary cocktails.
Designate certain days of the week as alcohol-free to help reduce your overall intake and give your body a break.
Opt for non-alcoholic versions of your favourite drinks, such as mocktails made with fresh fruit juices and sparkling water.
Check out other benefits of quitting drinking and smoking.
16. Planning Meals in Advance
Planning and prepping meals ahead of time helps you make healthier choices and avoid impulsive eating.
Prepare meals and snacks in advance to ensure you have healthy options readily available.
Spend a few hours on Sunday prepping meals for the week, such as cooking a batch of quinoa and grilling chicken breasts.
Portion out snacks like almonds, carrot sticks, and hummus into single-serving containers for easy access.
Use a meal planning app to organize your grocery list and ensure you have all the ingredients for your planned meals.
17. Incorporating Healthy Fats
Healthy fats promote satiety and support overall health. Include sources like avocados, nuts, olive oil, and fatty fish in your diet.
Add half an avocado to your morning toast or salad for a dose of healthy fats.
Snack on a small handful of mixed nuts or seeds between meals to keep hunger at bay.
Use olive oil for cooking and as a dressing for salads instead of using butter or creamy dressings. Check out
These healthy and easy meal preps are a good start for your journey.
18. Avoiding Eating Late at Night
Eating late at night can lead to weight gain as the body’s metabolism slows during sleep.
Establish a cut-off time for eating in the evening and develop non-food-related evening routines.
Set a rule to stop eating by 8 PM and brush your teeth to signal the end of eating for the day.
If you feel hungry at night, drink a glass of water or herbal tea instead of reaching for a snack.
Create a relaxing bedtime routine that doesn’t involve food, such as reading a book or doing gentle yoga.
19. Trying a Detox
A short-term detox can help jumpstart weight loss by eliminating toxins and reducing water retention.
Incorporate detox-friendly foods and drinks into your routine.
Start your day with a glass of warm lemon water to support digestion and metabolism.
Replace one meal a day with a green smoothie made from leafy greens, fruits, and a source of protein like Greek yoghurt or a protein powder.
Drink herbal teas such as dandelion, ginger, and peppermint to support digestion and detoxification.
20. Seeking Professional Guidance
Consulting with a nutritionist or personal trainer provides personalized advice and support.
Work with professionals to develop customized diet and exercise plans and join support groups for motivation and accountability.
Schedule a consultation with a registered dietitian to create a personalized meal plan tailored to your dietary needs and weight loss goals.
Hire a personal trainer to design a workout regimen that aligns with your fitness level and objectives.
Join an online weight loss support group to share experiences, get advice, and stay accountable with others on similar journeys.
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End Note
While these cheat ways to lose weight fast can provide quick results, it’s crucial to approach them with mindfulness and a focus on long-term health.
Rapid weight loss methods should be viewed as jumpstarts rather than permanent solutions.
Sustainable weight loss requires a balanced diet, regular physical activity, and a positive relationship with food and body image.
By integrating these cheat strategies into a broader, health-conscious lifestyle, you can achieve your weight loss goals swiftly while laying the groundwork for lasting wellness.
Remember, the journey to a healthier you is a marathon, not a sprint, and each step, no matter how small, brings you closer to your ultimate destination.
