Annette NelsonWeight loss has always been a sore spot for many people. Endless diets, breakdowns, exhaustion, and eternal question on how to get skinny fast. If you want to get out of this vicious cycle, take heart and follow our tried and trusted method of weight loss. Following the advice, you will make your way to the dream body and enjoy your new lifestyle.
Page Contents
Surefire Tips On How To Get Skinny And Lose Weight👌
Ask Yourself, “Am I Ready For The Commitment?”
What is losing weight about? Healthy diet, working your butt off in the gym, and no tasty food? Well, neither option opens up a solution. Everything starts from your head – gaining weight, as well as losing it.
Dieting and exercising aren’t just temporary states that help you get rid of nasty and annoying fat storage. It’s just a change of lifestyle. You need to teach your muscles to be active, to get used to a simple taste of food, and to make it all your habit.
All the steps you can take toward weight loss start from your real desire. Not because your friends/colleagues/family always mock your plumpy shapes, but because that’s your choice to change. If the need comes from outside, you’ll surely give up one day. If it’s the result of your inner fight – you will move on despite the obstacles.
Set Your Goals, And Achievable Ones At That!
Wondering how to get skinnier, define if you really need to lose weight, and what your current situation is. Start with defining your body mass index
BMI = kg/m2
Underweight | >18.5 |
Normal healthy weight | 18.5 - 24.9 |
Overweight | 25.0 - 29.9 |
Obese | 30.0 - 39.9 |
Morbidly obese | <40 |
If you are in a trouble zone, it’s high time for changes. However, don’t rush for immediate results. Small steps lead to success and big changes, while big ones will make the opposite.
Weight loss is not about reshaping in 2-3 weeks after saving fat for years. It’s important to be realistic. If you don’t set achievable goals, you’ll quickly get discouraged and demotivated, which will result in stressful eating and gaining more weight.
According to recommendations, you’ll be on the safe and sustainable side, if you lose 1-2 pounds (0.5-1 kg) a week, not more. This is the way to gradually adjust to the changes and make them a part of your lifestyle.
When sticking to such a routine, you need to create a 500 to 1000 calories deficit – burn more calories than you consume. It can be reached following diet and exercise changes – lower/balanced calorie intake and regular physical activity. [1]
We advise you to read — How to burn 2000 calories a day?
As an initial and realistic goal, you may go for 5% of your current weight. Let’s say you have 190 pounds (≈86 kilos), that’s 10 pounds (≈5 kilos) to lose. Even such minor changes will help you breathe easier and give you a push for the following changes.
While planning the process, it’s important to set ongoing goals; don’t focus on losing the pounds, it will just put too much pressure on you if you don’t reach them. Set more viable goals like “walk for 30 minutes without stops”, and “walk 1-3 miles every day”. When you shift the focus, you will get more satisfaction from the process.
Get Motivated
Motivation is your inner strength, something that makes you go on when you seem to lose faith. Motivation can come from a different source:
- to improve the appearance
- to improve health
- o feel lighter
- to go on a hiking trip
- to buy an astonishing dress, etc.
If your motivation isn’t strong enough, you’re likely to give up. The worst enemy of motivation is unreasonably high expectations – ‘losing 20 pounds in a week, losing 50 pounds in a month”, etc.
If you start with small steps, you will easier reach the goal, which will build a good foundation for your motivation.
Set A Daily Calorie Limit – And Stick To It
Calorie limit is a very personalized number, you’d better avoid the diet of your friend or a colleague. People of the same visual complexion may have different percentages of fat and muscle tissues. Besides, your height, weight, age, and fitness level matter.
The biggest mistake you can possibly make is to lower the calorie intake to 200 calories or 600-1000 calories. It can cost you your well-being and health. Every person has a minimum level of energy, required for functioning. Your body works 24/7 and needs fuel for it. If there’s a lack of energy, your organs will not be able to do their work; thus, you will suffer from constant fatigue, dizziness, and lack of concentration.
How to define calorie limits?
Gender | Age | Sedentary lifestyle | Moderately active | Active lifestyle |
Females |
|
|
|
|
Males |
|
|
|
|
Consume Protein At Every Meal
Protein is a building block of muscle tissue. Our body needs it to grow and repair cells, and to work properly.
Proteins are made up of amino acids which are linked together in different combinations. There are 11 non-essential acids – made by your body, and 9 essential – taken from food.
Protein can be found in a wide range of food and it’s important to include them in your daily menu.
Protein from food comes from plant and animal sources such as:
- meat,
- fish,
- dairy products,
- seeds and nuts,
- beans and lentils,
- cheese.
The range of calorie intake can vary from 10% to 35% of your calories. If you need 2,000 calories, that’s 200–700 calories from protein or 50–175 grams. To prevent deficiency an average adult with a sedentary lifestyle requires 0.8 grams per kilogram of body weight.
Avoid Liquid Calories
Drinking sweet and fizzy beverages always goes first when you’re thirsty. You can drink 1 liter in one gulp, without even understanding that you consumed 400-500 calories, mainly with sugar. Liquid calories are probably the most insidious, as you don’t notice them.
If you want to get skinny, or just balance your weight, eliminate soda drinks from your food list. Instead, go for plain water, herbal teas, coffee, and juices. Obviously, they need to be without sugar.
If you find it hard to drink simple water, add some pieces of lemon, fruit, and berries.
Log Your Meals
Counting your calories may seem a boring task, and it really is so. However, try to do it for a few days, just to understand how much food you really eat. There are lots of apps offering you help with it. After counting everything that goes into your mouth, you will see that “it’s-just-a-piece-of-cake” matters, as well as every cookie with a cup of tea.
Avoid Snacking After Dinner
Ohh, snacking is our everything. Who will ever refuse a homemade cookie, or just a new type of pie in the corner shop? Just one piece will never harm… Oh, and those nuts in the chocolate coating are quite nice, and chips, and chocolate candy, well…the list is endless. The main problem is not the type of food, but its amount – you don’t even count it as something serious. However, when accumulated for a long time, it will cause significant weight gain.
Eat just enough to not feel hungry, and don’t add up every break. Every time you feel the urge to eat, drink some water. If there’s no way to stop snacking, go for fruits and veggies.
Practise HIIT
Diet and exercise are requirements for weight loss. The most efficient physical activity for those who lack time is a HIIT approach. It’s a combination of explosive anaerobic exercises with short recovery periods until the exhaustion point. The main difference between cardio and strength training is the maximal effort in the shortest time with minimal recovery periods.
Although there is no standard duration of the session, it typically lasts around 30 minutes, depending on the fitness level of the person. Initially, the breaks were no longer than 10-20 seconds, however, they can also extend to 20 to 45 seconds but no longer than 75 seconds – the point when the exercise turns into aerobic exercises.
Add Strength Training To Your Routine
Strength training says it all. It helps you to strengthen and build muscle mass. Beginners can start with 2 to 3 days per week of strength training, including exercises for the upper and lower body.
Stay Active Throughout The Day
1. Are you always annoyed by fidgeting people, those who can’t still for a moment?
Well, you’d better join them. A manifold of clinical research has shown that fidgeting and not sitting still during the day helps to burn 10 times more calories than just sitting, [2]. Another study has counted [3] that approximately 350 calories can be burned throughout the day by constant motion. Don’t expect someone to bring you everything, move your body, and learn to be more active.
2. How often do you use transport to the nearest store?
Instead, just have a walk and buy everything you need while enjoying your evening walk. Brisk walking is a type of aerobic exercises:
-increases the strength and endurance of the body,Energy expenditure of nonexercise activity
-improves cardiovascular health,
-helps to lose body fat and maintain a healthy body weight. etc.
The walk can be just 30 minutes, however, you can gradually increase the time and distance. If you fail to do it alone, find company – a friend or a family member, apart from the cardio training you will spend quality time together. Quite a good deal, isn’t it?
If you can’t attend the gym for some reason, perform some exercises in the morning or evening. This is the way to strengthen your muscle mass and help you create a healthy caloric deficit.
Consume A Low-Carb Diet
A low-carb diet for weight loss in 2 weeks is about restricting the carbs intake as much as possible. How does it function?
- When you have the daily portion of carbs, you provide your body with energy for functioning – even your brain uses this fuel for work.
- When you eliminate the carbs from the menu, your body starts breaking the muscle and fat tissues to get the energy from, and thus, you lose weight.
The main idea is to replace carbs (both complex and refined) with healthy fats and proteins. The intake should be reduced to 10-20%. As a result, you see shifts in weight.
Clearly, you can’t eliminate the carbs for 100% from the menu, as the majority of products consist of at least 2 macro-elements; however, it is possible to minimize the intake.
Although this diet has become a fad, being efficient for quick weight loss, it has no other proven benefits. It may work for a few weeks, however, when you go back to a normal regimen, there’s a high chance of winning everything back, and even more.
Word of caution!
You need to remember, that any decision about such restrictive diets should only be made with the doctor or registered dietitian – weigh-loss accompanied by health loss is not the best approach.
Drink More Water
The human body is 60% of water and every cell requires it for proper functioning. We lose water through breath, perspiration, urine, and bowel movements. To replenish the balanced water levels, the U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women [4]
Such an intake comes from all the food and beverages you have during the day. Typically, if you drink every time you feel thirsty, you will cover your needs.
The main sign that you need water is a dry mouth and rare visits to WC.
Avoid Highly-Processed Foods
Crispy and crusty toast, french fries, fried chicken breast with sauces…our menu is 70% made up of highly processed foods. Typical examples:
- sugary drinks.
- syrups and jams.
- chocolate and candies.
- potato chips and pretzels.
- sauces, dressings, and gravies.
- ice cream and frozen desserts.
- bakery products like muffins and cakes.
- fast foods like French fries and burgers, etc.
The more changes the food undergoes, the less value it will have. It will serve you as energy, sure thing, however, the nutrients and vitamins will get wasted.
Switch to simple foods and spend less time cooking, to preserve the goodness of its ingredients.
Say ‘No’ To Fad Diets
If you google: how to get skinny fast without exercise, you will get thousands of articles with super effective diets, the ones that can help you lose weight in a day or two. However, that’s the biggest mistake you can ever make – it will get you into an endless fight with extra weight and no results – more harm than good.
Fad diets mainly focus on drastic weight loss goals, which in the long run can bring you nothing but health problems. Some of them just make your body lose water weight, some are oriented toward starvation, and thus, burning fat cells for energy.
The adepts of quick diets will surely feel inspired, after a significant change in numbers, however, when they return to a regular lifestyle, everything will be back on track.
After a rapid weight loss, a rapid gain will follow, making you look for another quick diet and presumably the same sad results.
The most tried and trusted approach – slow and steady weight loss, learning the culture of food, and physical activities.
Do Not Skip A Meal And Do Not Starve Yourself
Starving must be banned from the list of possible ‘ get skinny options ‘. It brings you nothing but problems with your stomach and mood roller-coasters. It may seem that skipping meals is a good alternative for diets, as you lower the calorie income. However, your brain sees the situation differently. It will make extra ‘just in case’ storage to ‘survive’ every time you decide to enter starvation mode. Thus, all your skinny and slim ideas will fail.
When you skip meals just because you have no time, you will end up eating more calories per day.
Avoid Stress
Why stress causes people to overeat? Unlike the common misconception, stress doesn’t promote weight loss or help you get skinny, only for a very short period in the form of lost water.
When you are under stress, your brain thinks that you use calories to overcome it (however, you don’t) and wants to replenish the storage, thus, you tend to eat more. During periods of anxiety, the stress level rises, causing higher insulin levels, your sugar level drops and you start looking for something comforting and sweet.
Looking back on the stressful periods of your life, what did you mainly eat? Probably, not a salad with baked chicken breast, but a bucket of ice cream, chocolate cookies, Big Mac, etc. This is the food that brings you comfort and lots of calories unused. As a result:
stress and tension ➡️ high cortisol ➡️ higher urge for junk food ➡️ more calories per day and fat ➡️ more stress
When stressed, avoid overeating, food has never been and will never be a sufficient solace.
Get Quality Sleep
Pondering on how to get skinny quickly, plan your sleeping schedule, it’s one of the best ways to lose body fat. Our body works non-stop 24/7. It does everything you need during the day and requires time to regain its strength at night. The general recommendation for sleep among adults is 7-8 hours at least every day.
These numbers aren’t just a whim, functions and mechanisms of sleep will help the whole body to recover from an active day and prepare them for the next one. If you constantly deprive your body of sleep, you’ll enter fatigue mode, feeling dizziness, muscle weakness, loss of concentration, and inability to perform the easiest tasks.
Moreover, being at a low point physically and spiritually, you will start eating more sweets and junk food, as they are the only available energy source. Guess what result will follow?
Stick To Consuming Three Light Meals Each Day
It’s better to eat three light meals during the day, to keep active than to spend a day thinking about food and in the end break loose. It will just put your digestive system under stress, causing disorder.
If you want to become skinny, you need to stop eating when you are 60% full. Make sure you have lots of vegetables in your diet plan, as they fill up your stomach, but are low in calories.
Eat When Hungry, Stop When Full
What do you know about hunger? Probably, that it’s a sign to eat. However, there are several types of hunger, and not all of them are the reasons to eat.
There are 4 major types of hunger that affect how and when we eat: physical hunger, mouth/taste hunger, heart/emotional hunger, and practical hunger. [5]
Often we experience everything but physical hunger, we just don’t give it a chance to appear. You probably know how it works: when feeling sad, you want to grab a bite, when feeling the smell of freshly-baked buns – we want to grab a bite; when noticing a typical time to eat – you grab a double bite again. It leaves no chance for the physical, or real, hunger to appear.
So, trying to lose weight, stop feeding the emotional urge to eat. Typically, you can get distracted just by focusing attention on something important.
Foods That Will Help You Lose Weight Fast
Food is our pleasure and energy. When consumed in excess – a source of fatty storage. However, some foods help and stimulate weight loss. Yes, they exist.
Watermelon
Watermelon is 90% made of water. It o a great source of an amino acid called arginine. L-arginine reduces fat mass and increases muscle mass. It also increases strength for exercises, thus, being efficient in a weight loss program.
A 100-gram of watermelon contains only 30 calories, which will make a perfect snack for you.
Quinoa
Quinoa is also called a pseudo-cereal. It is rich in protein, fiber, and various minerals and vitamins: iron, thiamine, copper, and vitamin B6. When cooked, quinoa is soft and fluffy, with a slightly nutty taste.
The exceptional balance of protein and fat along with minerals, antioxidants, vitamins, and fatty acids make it a nutritious and filling, ye light meal if you want to reduce the stored fat and lose weight. [6]
Onions
Onion is a prebiotic food since it’s very low in calories and has a high soluble viscous fiber content, antioxidants, vitamins B6, C, and manganese.
The soluble fiber helps to keep satiety on the proper level for longer and consume fewer calories, which is part of a weight loss plan. Besides, onions promote metabolism and help prevent the buildup of fat.
Greek Yoghurt
Greek yogurt is protein-rich, therefore, it will help you feel full longer. Clinical studies claim that people tend to eat less throughout the day after high-protein foods. It leads to lower consumption of calories overall, contributing greatly to weight loss.
Avocado
Avocados work effectively to suppress food cravings. They contain healthy fats and keep you feeling full longer, meaning that you will not look for a snack after having lunch.
Avocados help boost the immune system as they are rich in nutrients and antioxidants; potassium helps your heartbeat stay regular; 20+ vitamins help you stay healthier and stronger.
Sweet potato
Sweet potato is rich in fiber, which helps you stay full longer, and thus, consume fewer calories and create a calorie deficit. They are also low on the glycemic index scale, which reduces food cravings. Suggests eating sweet potatoes may reduce episodes of low blood sugar and insulin resistance in diabetics.
Raspberries
Raspberries are chock full of essential nutrients including vitamins C, manganese, and vitamin K. Manganese may help boost metabolism, and burn fat. Fiber helps to slow down your digestive process, leaving you full for longer. Besides, these berries are very low on calories, thus, they will make a perfect snack – healthy, light yet filling.
Salmon
Salmon is relatively low in calories. A 100-gram serving of farmed salmon has only 206 calories, and wild salmon has even fewer at 182 calories. Consuming salmon may help you reduce your appetite, and feel satiety longer. Apart from that, salmon is an oily fish, containing protein and omega-3 fatty acids, which:
- Lower blood pressure.
- Slow the development of plaque in the arteries.
- Reduce the chance of abnormal heart rhythm, etc.
How To Get Skinny Face Fast
The first thing people notice when looking at you is your face. By slimming your face you may visually make your complexion smaller. Of course, it’s not the precise way how to get skinny fast in a week; however, it may be a good start. How to make your face look slimmer?
1. Do Facial Exercises
Experts say that facial exercises help to achieve the reverse signs of aging [7]. The exercises enlarge and strengthen the facial muscles, so the face becomes firmer and more toned. Doing the facial exercises for 30 minutes for at least 20 days will maintain your fresh look and help you eliminate the fat from the chin and cheeks. Besides, facial exercises have no side effects and are completely safe.
2. Do Cardio
Cardiovascular exercises are among the leading workouts to help lose weight and become skinny fast. Being a part of an active lifestyle, they stabilize your resting heart rate and blood pressure, tone up the whole body, and improve brain work. The American Heart Association recommends achieving at least 150 minutes of moderate-intensity heart-pumping exercise or 75 minutes of vigorous-intensity exercise spread out over most days of the week.[8]
The benefits of cardio are numerous:
- Movement helps to increase circulation, thus it leads to clearer and healthier skin.
- Aerobic exercise helps to control mood swings after a stressful day. If you feel that the last straw is really the very last one – go and move your body. Sport helps to release the tension-fighting hormone serotonin and dopamine, which will help you see more positive sides of problems.
- Lungs function better, as they are actively involved in work.
- Memory and thinking activity sharpen, which is vital while aging.
- Higher self-esteem – you feel proud of your achievements, even the small ones. It will help you boost your self-confidence.
3. Limit Alcohol Consumption
Spending Friday nights out may be fun, however, go for alcohol-free drinks. Alcohol causes your body and skin to dehydrate, which leads to wrinkles and quite a greyish color of skin. Alcohol’s diuretic (water-loss) function makes you lose vitamins and nutrients.
Besides, after a party night, you can notice puffiness on your face, which is a direct influence of alcohol. Your skin tries to hold on to water, making you look bloated.
Another side effect influences your weight overall. Alcohol is a highly caloric drink. And these calories will all get stored on your thighs, belly, chin, and hands.
4. Reduce Your Intake Of Sodium
Sodium is an essential nutrient that helps to maintain a balance of fluids in your body and keep muscles and nerves running smoothly. The Dietary Guidelines for Americans recommends adults limit sodium intake to less than 2,300 mg per day—that’s equal to about 1 teaspoon of table salt! For children under age 14, recommended limits are even lower. Well, undoubtedly, you consume more. Even if you don’t add salt directly to your meal, almost all the foods in supermarkets have added sugar and salt. You just don’t notice it.
How To Get Skinny Thighs Fast At Home
How to get skinny legs at home? If you crave a body change, there’s no need to hit the gym daily. You can perform workouts at home and balance your menu. Even by staying active during the day, you can start losing weight.
1. Do Aerobic Exercise
Aerobic, or cardiovascular, exercises are beneficial for the whole body. If you need more impact on your legs, try running, walking, or cycling. Each time you push down on the pedals, you activate your quadriceps and glutes, and pulling up the pedals during rotation engages your calves and hamstrings.
2. Perform Strength Training Exercises
Strength training workouts build your muscles. They affect your body even more positively when combined with cardio. Aerobic exercises leave no chance for fat to appear, and strength training builds up muscles.
3. Reduce Your Calorie Intake
Losing weight is always about physical activity and food consumption. Thinking about how to lose weight quickly, you need to increase significantly level of activity, and create a minimum 500-calorie deficit. Such a deficit is a feasible goal – just lower the number of refined carbs, consume more fruits and vegetables, protein-rich foods, and healthy carbs and fats.
If your weight doesn’t drop after such changes, you need to have a check-up with your doctor.
How To Get Skinny Arms Fast
If you wonder how to become skinny fast, you are probably tired of bat wings on your hands. Hands also make typical storage for fat.
1. Focus On Overall Weight Loss
Any workouts that you do have a direct influence on the whole body. They rarely target only one type of muscle. When you begin a weight loss way, any type of activity matters. All the workouts will benefit your body tone and will work to prevent heart problems, type 2 diabetes, obesity, and weight gain.
2. Do Resistance Training
Resistance training is vital for muscle strength and endurance. It also may improve cardiovascular health, by reducing resting blood pressure.
Resistance training can be done at home and does not require any special equipment – body weight and gravity will create a necessary resistance.
Resistance training can fit into any type of life-work schedule, making up a part of the morning or evening routine.
3. Increase Your Fiber Intake
Fiber-rich foods help you keep full longer, thus, you will avoid snacking before and after main meals, reducing the caloric load and thus, lowering the body weight.
4. Consume More Protein
Protein is a building block of our body. If you exercise effectively, be sure to meet the recommended intake of it, to help your muscles recover after the workouts and busy days. Besides, protein-rich foods take longer to digest and provide a long-lasting feeling of satiety.
However, it’s worth mentioning that satiety is connected only with physical/real hunger.
5. Do Cardio
Cardio benefits overall weight loss, contributing to your health. There is a long list of aerobic exercise to choose from: HIIT, running, cycling, swimming, walking and jumping rope, dancing, boxing, rowing, and jumping jacks. These workouts can actually be fun if you invite your friends.
How To Get Skinny Waist Fast
A tiny waist is a dream of many. It emphasizes the curves of your shape, making it more appealing. As was already mentioned, spot reduction doesn’t work effectively. Therefore, when you follow balanced nutrition and regularly get involved in physical exercises, your waist will get smaller without you thinking about it. When excess body fat gets lower, you’ll see how your arms are getting smaller, your jeans don’t shrink anymore, and belly fat isn’t an obstacle to bend. Overall, you will really get thin in relation to your initial weight and be happy with a smaller size of your waist.
Conclusion
How to be skinny in one week?
Losing weight quickly was never a sustainable method, its effect is short-term, causing stress and health problems.
When you need to lose weight fast, plan your nutrition, cut calories from refined carbs and unhealthy foods and schedule regular physical exercises. Don’t look for specific workouts to target only problematic zones, just turn your passive lifestyle into an active one. Engage as many activities in your life as you can.
When you gradually start losing weight, you will have long-term results and motivation to keep going.
