{"id":3005,"date":"2025-03-24T08:30:12","date_gmt":"2025-03-24T08:30:12","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/13-effective-tips-for-rapid-weight-loss.html"},"modified":"2025-03-24T08:30:12","modified_gmt":"2025-03-24T08:30:12","slug":"13-effective-tips-for-rapid-weight-loss","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/13-effective-tips-for-rapid-weight-loss.html","title":{"rendered":"13 Effective Tips for Rapid Weight Loss"},"content":{"rendered":"<p>At one point or another, everyone has tried to figure out how to lose weight quickly \u2014 whether for an upcoming vacation or for a special event. But everyone has probably also heard \u2014 or found out first-hand \u2014 how unhealthy most quick weight-loss fixes can be, and how they can actually lead to more weight gain in the long run.<\/p>\n<p><iframe title=\"Joel &amp; Jericho&#039;s 13 Tips to Lose Weight Fast | Beachbody\" width=\"1290\" height=\"726\" src=\"https:\/\/www.youtube.com\/embed\/eq53TGl7jh0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>But there is a safe way to lose weight quickly: \u201cThere are always little tricks where you can jumpstart your metabolism and see some results fast,\u201d says OzHelp Super Trainer Joel Freeman. Joel and fellow Super Trainer Jericho McMatthews \u2014 co-creators of CORE DE FORCE \u2014 share their 13 tips for how to lose weight quickly \u2014 in a healthy way.<\/p>\n<h2><strong>1. Skip Crash Diets<\/strong><\/h2>\n<p>\u201cA crash diet isn\u2019t a great idea,\u201d Jericho says. \u201cIt\u2019s not healthy, and it just doesn\u2019t send your body the right message.\u201d<\/p>\n<p>Tori Schmitt, RDN, agrees: \u201cSuper low-calorie meal plans that aren\u2019t calorie- and nutrient-adequate can make you feel fatigued in the short-term,\u201d she explains. In the long-term, these low-calorie diets may slow your metabolism, which may make it harder to lose weight in the future, she adds.<\/p>\n<p>What\u2019s more, most low-calorie diets really only help you lose water weight. \u201cThere is a difference between fat loss and water loss. Most people crash diet for a week or two, \u2018lose weight\u2019 and then complain that they \u2018gain\u2019 it all back a few weeks later. Yes \u2014 because it wasn\u2019t fat loss, it was more water-weight loss, which will come back quickly,\u201d says Alexandra Caspero, R.D., nutritionist.<\/p>\n<h2><strong>2. Set Attainable Goals<\/strong><\/h2>\n<p>For your goals to be achievable, they have to be realistic. \u201cPeople sometimes think of things in terms of \u2018The Biggest Loser,\u2019 where they see this extreme weight loss and think, \u2018Oh I can do that.\u2019 But in reality, that\u2019s not the healthiest way to lose weight,\u201d Joel says.<\/p>\n<p>Sure, losing five dress sizes in two weeks would be nice \u2014 but it\u2019s not realistic to achieve in a healthy way. Four pounds over the next two weeks, though, is realistic, adds Joel. Aim for a healthy and realistic goal of shedding one to two pounds a week.<\/p>\n<\/p>\n<h2><strong>3. Pencil In Your Weight-Loss Plan \u2014 Literally<\/strong><\/h2>\n<p>Once you set your goal, sit down with a calendar and write out what every day of the next 7, 14, 21 will look like. Then write in your workouts where you know you can do them \u2014 not as a side note, but as a designated time when you WILL workout.<\/p>\n<p>\u201cYou have to be realistic in what you\u2019re already doing, and whether that workout is going to fit into your daily routine,\u201d says Joel. If you have kids, you\u2019re probably not going to get to the gym before work. But you probably could squeeze in a 30-minute workout at home.<\/p>\n<h2><strong>4. Ease Into Your Plan<\/strong><\/h2>\n<p>\u201cThe number one thing I see people do is try to overdo it by taking on too much, too fast,\u201d Joel says. \u201cThey go from what they\u2019re currently doing \u2014 which might be not working out at all and eating unhealthy food \u2014 and then they go to the opposite end of that, overworking their bodies and saying that all they\u2019ll eat is kale.\u201d<\/p>\n<p>If you don\u2019t gradually incorporate healthier eating habits into your diet, you risk falling off the wagon. If you don\u2019t ease into a workout program, you risk overtraining and even injury. That\u2019s one reason why OzHelp programs feature modifications for beginners, says Joel.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-10170286782\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/04\/Joel-Jerichos-13-Tips-for-Losing-Weight-Quickly.inpost2.jpg\" alt=\"Joel &amp; Jericho&#039;s 13 Tips for Losing Weight Quickly\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<h2><strong>5. Focus on High-Intensity Interval Training (HIIT)<\/strong><\/h2>\n<p>Both Joel and Jericho agree that the most effective workout for losing weight as quickly as possible is high-intensity interval training, or HIIT. \u201cIf you only have 20 or 30 minutes, you can get in a really great workout,\u201d Jericho says. \u201cIt\u2019ll push you into the anaerobic zone, so you\u2019ll see results in a short amount of time.\u201d<\/p>\n<p>Not only will you burn a ton of calories during HIIT, but you\u2019ll also continue burning them at a higher rate for up to (and possibly more than) 24-hours afterward as your body goes about the repair and recovery processes, Joel adds.<\/p>\n<p>Science agrees: High-intensity exercise induces the greatest increase in excess post-exercise oxygen consumption (EPOC), which is the amount of oxygen required to restore your body to its normal resting state.<\/p>\n<p>In practical terms, that just means that HIIT elevates your metabolism, and keeps it elevated much longer than low-intensity workouts.<\/p>\n<h2><strong>6. Be Active Every Day<\/strong><\/h2>\n<p>You can work out up to six days a week, as long as you\u2019re following a carefully designed program like CORE DE FORCE, which manages workout intensity and variety to prevent overtraining and burnout.<\/p>\n<p>\u201cI love to mix my workouts up: I might do HIIT one day, and then something more relaxed the next, like a dance workout,\u201d says Jericho.<\/p>\n<p>At least one day per week should be earmarked for recovery. But don\u2019t mistake recovery for inactivity. Go ahead an hike, bike, swim, etc.\u2014just keep the intensity low. If you can\u2019t easily carry on a conversation, you\u2019re going too hard.<\/p>\n<h2><strong>7. Ladies, Get to Know Your Weights<\/strong><\/h2>\n<p>\u201cIf you\u2019re looking to lose weight quickly, I would incorporate weights into HIIT,\u201d Jericho advises. \u201cA lot of women think that to lose weight they just need to do cardio, but incorporating strength training increases your caloric burn after you work out, since increasing lean muscle mass elevates your metabolism.\u201d<\/p>\n<p>Plus, strength training increases bone density, strengthens your tendons and ligaments, and helps prevent injuries \u2014 all crucial to staying truly healthy, she adds.<\/p>\n<p>A lot of women are afraid of putting on weight, but lean muscle mass is the weight you want. And thanks to genetics, most women don\u2019t have to worry about packing on bulky \u201cman muscle\u201d anyway. \u201cDon\u2019t be as concerned with the number on the scale as the inches you\u2019re losing or the way your clothes are fitting,\u201d Jericho says.<\/p>\n<h2><strong>8. Eat Super Clean<\/strong><\/h2>\n<p>\u201cWhen it comes to fast weight loss, definitely first and most important, in my opinion, is cleaning up your nutrition as much as possible,\u201d Jericho says.<\/p>\n<p>Get back to the basics: She recommends focusing on lean protein and vegetables and drinking a lot of water to stay hydrated.<\/p>\n<p>In addition to protein and veggies, Schmitt advises focusing on other whole foods like fruits, legumes, nuts, and seeds as well.<\/p>\n<p>\u201cKeep in mind that proteins, fats, and fiber helps you feel fuller longer, so when you focus on whole foods like hemp seeds, broccoli, salmon, eggs, berries, and almonds, you\u2019re getting at least one of those hunger-busting nutrient benefits,\u201d she adds.<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-10170286784\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/04\/Joel-Jerichos-13-Tips-for-Losing-Weight-Quickly.inpost3.jpg\" alt=\"Joel &amp; Jericho&#039;s 13 Tips for Losing Weight Quickly\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<h2><strong>9. Cut Excess Calories<\/strong><\/h2>\n<p>Look at what you\u2019re already putting into your body and see what needs to change, Joel advises. He and Jericho both recommend cutting any \u201cextras\u201d in your diet \u2014 an idea echoed by Schmitt.<\/p>\n<p>\u201cThe extras might be the foods you eat when you\u2019re not truly \u2018stomach hungry\u2019 or the foods that don\u2019t provide a high level of nutrient density, like alcohol or added sugar,\u201d Schmitt says.<\/p>\n<p>\u201cWe all know what we should and shouldn\u2019t eat, so it\u2019s fairly easy to figure out what you need to take out of your diet,\u201d Joel adds. \u201cKnock out the big ones \u2014 sugar, alcohol \u2014 and you\u2019re going to see a lot of results even without adding workouts.\u201d<\/p>\n<h2><strong>10. Guys, Make Sure You\u2019re Fueling Enough<\/strong><\/h2>\n<p>\u201cThe overall mindset of people is \u2018If I eat less, then I\u2019ll lose weight,\u2019 but one thing I\u2019ve realized over the years is eating is not a bad thing,\u201d says Joel. \u201cIf I\u2019m trying to trim down, and training hard, I tend to actually eat more because that makes my body more efficient.\u201d<\/p>\n<p>He likens it to a car: If you want your car to go further, you have to put fuel in it.<\/p>\n<p>\u201cYou need to fuel your workouts,\u201d agrees Caspero. \u201cWhen you cut your calorie intake, you are also cutting energy, which is essential for exercise, especially HIIT.\u201d<\/p>\n<p>(<strong>Pro tip<\/strong>: A\u00a0daily Shakeology\u00a0is an easy, delicious way to make sure you\u2019re fueling your body right. Find your\u00a0favorite recipe here!)<\/p>\n<h2><strong>11. Track Your Weight-Loss Progress<\/strong><\/h2>\n<p>Keep a journal, put a calendar on your fridge, download a tracker app \u2014 recording your progress can help you take the time to pat yourself on the back, check in with yourself, and keep yourself accountable, Jericho says.<\/p>\n<p>Tracking your food, especially, can help: A long-term weight-loss maintenance study of almost 2,000 subjects showed that keeping a food diary can double your weight loss.<\/p>\n<h2><strong>12. Cut Yourself Some Slack<\/strong><\/h2>\n<p>Don\u2019t beat yourself up too much if you veer from your plan, Jericho adds. \u201cIf you fall off the wagon or miss a workout, a lot of times people spiral and just give up,\u201d she explains. \u201cPat yourself on the back, acknowledge that you\u2019re human, and keep going.\u201d<\/p>\n<h2><strong>13. Make a Post-Event Plan<\/strong><\/h2>\n<p>Once you\u2019ve hit your goal and wowed everyone at your wedding\/high school reunion\/special event, take time to celebrate all your hard work \u2014 but then start formulating a plan for tomorrow.<\/p>\n<p>\u201cGiving yourself a few weeks to lose weight for a specific event usually takes a lot of workouts and restrictions, which usually leads to binge eating after the fact,\u201d says Caspero.<\/p>\n<p>The good news is you\u2019ve already proven to yourself that you can live with two fewer sodas a day and that you really do have time to squeeze a workout in every day. \u201cIf you can stay consistent, that\u2019s when you start to feel better and see the consistent results,\u201d says Joel.<\/p>\n<h2><strong>The Bottom Line<\/strong><\/h2>\n<p>So, yes, you can lose weight quickly \u2014 but skip the sketchy quick fixes and do it the healthy way so you can keep the weight off and finally break the \u201cI gotta lose weight fast!\u201d cycle.<\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10170288625\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/04\/Beachbody-Super-Trainers-Share-13-Tips-to-Lose-Weight-Fast-Pin.jpg\" alt=\"Looking for a quick and effective weight loss plan? Beachbody\u2019s Supertrainers share their tips on how to lose weight fast.\" width=\"735\" height=\"1400\" title=\"\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>At one point or another, everyone has tried to figure out how to lose weight quickly \u2014 whether for an upcoming vacation or for a special event. But everyone has probably also heard \u2014 or found out first-hand \u2014 how unhealthy most quick weight-loss fixes can be, and how they can actually lead to more [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2511,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3005","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3005","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=3005"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3005\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/2511"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=3005"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=3005"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=3005"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}