10 REAL Ways to Speed Up Weight Loss
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- เผยแพร่เมื่อ 20 ก.ย. 2024
- These are 10 real ways to speed up weight loss. Learn how to lose weight fast with the fastest methods to burn fat. You'll learn workout & diet plans to lose weight faster than ever.
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TIMESTAMPS:
#1 Way to Speed up Weight Loss: Carb Cycling 0:24
#2 Way to Speed up Weight Loss: Less Calories 2 Days Per Week 2:45
#3 Way to Speed up Weight Loss: Extended Fast 3:31
#4 Way to Speed up Weight Loss: Eat Salad or Green Veggies Before Each Meal 4:35
#5 Way to Speed up Weight Loss: Apple Cider Vinegar 5:39
#6 Way to Speed up Weight Loss: Green Tea 7:01
#7 Way to Speed up Weight Loss: Long Duration Cardio or HIIT after workout 7:56
#8 Way to Speed up Weight Loss: More Aggressive Diet Plan 8:50
#9 Way to Speed up Weight Loss: Getting More Sleep 10:03
#10 Way to Speed up Weight Loss: Being Consistent 10:48
Most people that need to lose weight want to find the magic pill that'll make them drop the pounds off the scale as fast as possible with the least amount of work involved. Unfortunately magic pills don't exist and losing weight does require effort, but there really are things you can do to speed up your fat loss, so In today's video I want to go over 10 real ways that will allow you to lose weight at a faster rate. Let's start first with one of the simplest ways especially for beginners and that's carb cycling. Carb cycling was one of the first diet approaches that I used to successfully drop body fat. The great thing about carb cycling is that it's a very easy way to lose weight fast without giving up carbs altogether. The best way to set up a carb cycling plan would be to include high carb days, low carb days, and no carb days. The high carb days would allow you to enjoy more of the types of carbs that you enjoy. When setting up a carb cycling diet your protein and fat macros remain pretty much the same while carbohydrates get manipulated day to day. Since protein and fat macros stay the same on all the days your calories will be significantly lower on your low and no carb days. This is why many people use their high carb day as a reefed day and this makes the plan easier to stick to because every third day you're able to satisfy your cravings for things like rice, pasta, and bread. Even though your calories may wind up being higher than maintenance on a refeed or high carb day it should balance out with your low and no carb days to create a substantial deficit. Definitely substantial enough to help you deplete your glycogen stores, lower overall insulin levels, lower total weekly calories, and lose body fat. Keep in mind that even on high carb days you still want to try to stick to clean healthy options. Options like brown rice, yams, sweet potatoes, ezekiel bread, and brown rice pasta will be better for your blood sugar, as well as your insulin levels assisting you with the weight loss process. To set up a carb cycling diet you first want to find out what your normal daily macronutrients should be at for cutting. You can use my calorie calculator that I have linked up below to do just that. And then you want to work on creating an overall deficit over the course of every 3 days. For example if you know that normally you're supposed to have 2000 calories per day to lose weight, you might allow yourself 2500 calories on your high carb day, 1800 calories on your low carb day and only 1500 calories on your no carb day. Again keeping protein and fat consistent throughout all 3 days. Even though you would allow yourself 500 extra calories on your high carb day...over the course of three days you'll wind up with less calories than if you simply had 2000 calories each day. The next way to speed up weight loss is to simply incorporate two days per week with significantly less calories. This is also known as a 5:2 dieting approach and it's considered a form of intermittent fasting. On your two fasting days you would want to take in under 500 calories per day. You can have your fasting days on two back to back consecutive days such as on a Wednesday and Thursday, or you can have them on two separate days of the week. The results should be the same. Not only does this help you decrease your total calories for the week, but it also allows you to lower your blood sugar and increase insulin sensitivity further helping you burn fat faster. Many people love spl...
Studies:
175 Obese participants apple cider vinegar study:
ncbi.nlm.nih.gov/pubmed/19661687
Green tea 3-4% extra calories burnt study:
ncbi.nlm.nih.gov/pubmed/10584049
Adaptive thermogenesis study:
ncbi.nlm.nih.gov/pmc/articles/PMC3673773/
Sleep deprivation and fat loss:
news.uchicago.edu/story/sleep-loss-limits-fat-loss-study-finds
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1. carb-cycle
2. 2 days per week 500kcal
3. extended-fast
4. eating salats or vegetables before your meals
5. apple cider vinegar
6. green tea (EGCG)
7. exercise (HIIT) after workouts
8. a more aggressive diet plan
9. getting more sleep
10. beeing consistent
Persistent*
So it's safe to eat a small salad before breakfast, lunch, then dinner?
Saved me 10 mins. Ta
Dude, you've helped me change so much man. I've lost over 7kg in 8 weeks and now im 21% body fat. I'm aiming for 16% now, seriously thank you!
Great results dude, keep it up 💪
Whats your food intake from morning to the end of the day
I hope you could achieve it
I've lost 14kg in 2 months. No sweets, bred, chips, alkohol, sodas, juices. 20 min cardio 3 times a week and 5 times bodyweight and weight training. + gained a bit size in shoulders, arms and chest lost belly fat. Next 2 months I'm aiming for abs. This video didn't help me at all.
@@que7742 I soo much wish I could work like you 😭😭😭
1. Carb Cycle
2. A 5:2 Dieting Approach 2:50
3. Extended Fasting 3:37
4. Eat either a salad or green vegetable before every meal 4:45
5. Two tablespoon per day Apple cider vinegar 5:40
6. Green Tea 7:05
7. Exercise 8:00
8. More aggressive diet plan (starvation) 8:50
9. Get more sleep 10:03
10. Being Consistent 10:48
Thanks
There's really no starvation on a aggressive diet plan. Like I do intermediate fasting, and I schedule my workouts with it. Since I do taekowndo every Monday, Wednesday, and Friday nights, so I decided to do weights during those days, and I picked the right protocol for those 3 days, which is the 16/8 protocol. I use Tuesdays, and Thursdays to rest, and recover, so I do the warrior diet that I fast for 20 hours, and eat for 4 hours, because I know that I don't need to take in calories while resting, and recovering at that time, and still eat for the next workout day.
Thanks
1:24 Hydrated Pizza
Lol I always look for these comments
watching this when i should be sleep lmaooo
Factz 😆
Me too
aye omg 😂
Same g
Also
Weighed 185 mid June, After fasted cardio and alternating with 2 hour boxing sessions, I lost 45 pounds by September!
I started IF and carb cycling, feel amazing. My head still hurts a bit sometimes, but it's not that bad. Also lost stubborn weight I was struggling with for quite a few months.
I cut all sugar drinks from my diet, drink a lot of water, eat 3 times a day and a little amounts of food each time I eat. I go to the gym and walk and run on and off the 3 miles to my house. I'm losing weight pretty fast and it's not to difficult, I love it now I feel great!
Veronica Nunez losing weight is not rocket science you nailed it to the tee keep it up👍
Sugar is the culprit of weight gain.
You and me both brother
Because you are not facing Harmonal issues like insulin resistance, hypthyroid, metabolic disorder, low FSH . So its not easy for others rememeber
Same good job 👍🏾
Love your channel! I discovered it one month ago when I was 331lbs (at 6'3" I was a big beefy dude).
One month later I am down 20lbs, love my diet which is full of whole foods and love my work out routine which is a mix of weight training (at home because of covid-19 so mostly dumbbells) walking (can't jog yet, still too heavy) and plyometrics (I may look silly in the park jumping around but it works)!
Subbed! Bell rung! Love you!
What bout now
*👏🏿👏🏿Congrats👍🏿👌🏿*
Same started 6"3 335 in January. 215 today
God's blessings upon you sir... Your time is fully appreciated
I followed the advice and did my own study on my body.. 6 weeks lost 35 lbs .. The diet part was the trickiest yet got it done.. On my way to 15% BMI before I start clean bulking.. S/O to Gravity for the help.. I've inspired people around me to lose weight too.. Thanks Max
"We are as we consistently do. Excellence, therefore, is a habit." - Aristotle
Will Durant wrote that less than a century ago in "The story of philosophy." Still a great quote
Intermediate fasting is the way to go
On 1:25 seconds the lady takes the steaming pizza out of the oven with no gloves or anything 🙊 lol 🤔
I am 15 years old and gravity has helped me go from weighing 200 pounds freshman year to 178 right now. And I’m still losing pounds. I hav the luck of a young body but any person or age can lose the weight!!
I lost 6kg in a month with IF. I have 11kg left to reach by target. Its harder to lose weight when your almost to your ideal weight.
Hi, I follow your channel for quite a while and I noticed that you usually support your arguments with several research studies and articles on nutrition and all that. That's great! In fact, it would be great if you could recommend some good books or articles that basically explain the details of your videos and that can help us developing our own diet and exercise plans. Thank you and continue the good work.
Matt Thanks to your channel I have been able to lose 40lb in 5 months. From 24%body fat to 16.3%. Thank for your videos and valuable information.
I really like your videos these older ones & current ones. They are short, quick and straight to your point. N you're not afraid to use the word calories...lol ... Thanks👍
You ROCK MAN glad I found you I have lost 20 pounds listening to you and the fasting is awesome
I've been watching, reading and doing a lot of research on what to eat and be healthy and I've concluded that the "Western Diet" is the problem. I'm not a vegetarian and will never be. My formula for eating healthy as journalist and activist Michael Pollan said in his book "In Defense of Food" is to 1. Eat Food 2. Not too much 3. Mostly plants.
Between u and atlean x I think you guys have the best info out there n if I needed a trainer on of you guys would be it. I was a personal trainer in my 20 n have been working out about 30 yrs . Just giving props where they are due
I tried to reintroduce carbs, and had a very negative effect.......I’ve learned that I’m my best without carb ups or carb cycling, but everyone is different 😉👍🏼
@Vienna Sausage Agreed! I was referring to “unhealthy “ carbs. I definitely consume vegetables and even fruit 😁
Whenever I cheat on my lo-carb diet, I tell myself I’m cycling carbs and move on!
hahahaha GREAT :-)))
These videos are a life saver I'm having fun losing weight because every day there is a new video to watch.
Love this channel! Best information on the web. Starting 6 week program the second week of August. Can't wait!
I love how you use science and research to explain this stuff. Keep up the good work.
I've lost 12kg in about 10 months with a combination of these eliments mentioned: daily calorie check, different excercises, fasting, ACV and whey protein. It really work, but consistency is the key!
12kg in 10months? I done that in 3
Some very simple and clearly explained tips, thanks!
I like the lack of BS in this list
Thank you gravity you helped me soo much in losing my body fats faster from 120kgs to 78kgs
I lost 15lbs water fasting in a week and am only 1 lb heavier since then. I do intermittent fasting to maintain... which for me, was a big reason I gained in the first place ( eating late at nights and sleeping on it )
The best and most muscle preserving way is to have extended fasts
Siim Land I was just saying this to a friend.
I have 2k to 3k calories every 44 hours. I lift every other day and only eat the days I lift. On non lift days I fast. And do fasted cardio.
All gains.
Siim Land
Kenneth Lee So I can lose fat and gain muscle at the same time?
Thanks Max/GTZ!! Great content as usual! Appreciate the info. If/when I plateau I plan on using Carb cycling. Continue the Great Work!!
I love your videos and i find your advice to be very genuine and simple.... Great job !
I like to split my dinner into two meals once in a while especially on strict diet days. Really easy to do if you eat broccoli or salad beforehand
Regarding Apple Cider Vinegar : To preserve tooth enamel, drink Apple Cider Vinegar using a straw to avoid exposing the teeth to the acidic effect of AC Vinegar.
Appreciate the research Max you performed on AC Vinegar.
Regarding Green Tea : cool Crouching Tiger reference.
Or just chug it so it doesn't have a chance to hit the teeth lol.
Gerald Esterman just chug it so you dont have to be tasting it
“Mom, you sure can hydrate a pizza!”
Would you recommend the 16/8 intermittent fasting routine? What do you mean when you say don't exceed 72 hour fast? Does this apply to water fasting strictly?
Yess do the 16/8 fast . Personally I eat at 12 and stop at 8 cause I’m at school and I don’t eat until 1 anyways but it’s up to you when you want to start and stop eating
Thank you, sooo much! For all these tips and knowledge.. I just got a gym membership today and tomorrow i will begin my transformation journey... Im thinking about vloging it while following all of these steps just to make sure i can keep myself on track and hopefully stay motivated... I can never stay determine as much as i would like... All of your information is much appreciated and if i start to lose focus i will watch your videos for motivation... Once again thank you for sharing this will all of us who need the extra push and knowledge to start the first step ✌
So how things went?
Why oh why couldn't I have discovered this channel earlier???
solid information, great delivery--very smart and scientific.
Hi Max, I'm 13 and I'm not sure if I should skip meals or do things like intermittent fasting. Would really appreciate if you can help me out. Thanks!
This is the best video ever on weight loss! Extremely helpful
ive been in ketosis between 1.5-2.5 for 2 weeks now on an omad diet giving myself 20 mins per day to eat as much as i can without feeling like crap. ive lost about 5 pounds in 2 weeks. not great and nothing compaired to a 48 hour fast once per week but im still losing weight so thats a plus. eating omad is alot easier than extented fasting for me because i get to eat every day.
Thank you for the useful advice. Going to lose this few pounds now!
Your presentation skills are really very impressive..thank you!
From my personal experience and other anecdotal data, day 2 of extended fasting seems to be when the worst feeling comes in.
I felt fantastic and way much better past the day 2.
For those with no medications or other medical conditions, extended fasting can be a good option. (If your body fat is more than the average, especially)
All you need is water, black coffee, and good-quality salt.
Be prepared to eat foods that can be digested easily when you feel unwell.
Staying busy during the fasting period is another great tip, btw.
are you sure about black coffee?
Thank you so much for all this awesome information and these great tip. Xoxoxoxoz
I love these informative videos very helpful!
You are an excellent speaker. I really enjoy all of your posts. Thank you for all the great information.
this channel is the best!! isn't it!!
So glad I SUBSCRIBED to your channel.
I had no idea what carb cycling was. Thanks once again for schooling me.
I'm always learning something new on your channel.
Great info as always
Best health vlog on the tube. U guys rock
This is the fourth video I watched of your channel, and man you're just so genuine and present real helpful information.
Information other fitness channels might skip, miss or just not think of at all.
I fucking subbed man you're a boss for real!!
And thank you so much mate for the info you be dropping and the motivation you're giving me to keep hitting the gym and keep my diet strict!!
Idk the guy that's talking idk his name but all I have to say is thank you...from the bottom of my heart for i thank u I been following ur videos ur advice and I have been dropped to 174 I'm 6 feet tall ...thank u hermano
2kg minus, less fat around the belly in 3 months is pretty much what I need, guess I really need to get serious with my ACV!
I love your channel...thank you for sharing all your knowledge☺
Thank you and your team for all the great tips !!
Great info bud thanks for sharing and I saved it!
Great video thanks for your help
I love your vids. they are put together so well. i look to them for motivation and info.
Carb cycling is a guaranteed way of losing muscle. Just eat clean and in a deficit. You need carbs for insulin and training. You could gain lean muscle mass eating clean w good carbs while on a mild deficit. It’s just a pound a week
Huge fan of your channel and just watching your videos and implementing your advise has helped me insanely to get in shape. Can you give some advice on improving sleep ?
Yes! Indeed very intelligent advice.
Consistent steady state cardio while on a caloric deficit. Done.
I really like this channel. It is full of useful informations. Sometimes I have some troubles to follow speeches ‘cause I’m not a native english speaker and you talk fast but it’s ok. At the end this also help me to improve my english ahah
Thanks a lot Max 😘
Agree on the diet plans 2lb a week. It's in their interests to keep loss slow.
A few years back, I was working as an actor and you can't really do weights as the shoulder tension affects your movement. I had been cross country running to build and maintain general fitness and made slight diet amendments and increased the distance by half. Moved 2 1/2 stone in 6 weeks.
I really needed this video today
Salad before the main meal is hard for me to believe. I was taught that since protein takes longer to digest, eating fruits and vegetables last will digest slower allowing the body to absorb more vitamins and nutrition before it becomes waste. Of course, I did not do deep research, just two different doctors told me this.
Pretty good video man. Really helps.
Amazing channel bro thank you very much
Good explanation
Dayummm!! That pizza at 1:24 looked good though.
One of my new favorite meals lately on my OMAD + Keto + IF eating plan has been my variation of the BLT. I just add 3 - 4 slices of bacon cut into bite sized pieces to about 4 cups of chopped Romaine lettuce & 5 - 6 Grape Tomatoes for a delicious, refreshing, and actually quite filling meal. (I'm 6'1" & 275 lbs). At times I'll add 1 - 2 Tbsp of avocado oil mayonnaise.
The two days fasting in a week is proven technique islamically for healthy life. its sunnah/tradition for muslims to fast on mondays and thursdays in the week.
I enjoy your videos! Thanks!
Can you suggest any safe, but effective core-strengthening workouts for someone who has two bulged discs in the lumbar region of the spine?
Great video bro. Really great.
Can you talk about drop sets please
Thanks for the amazing videos
awesome video i'm trying this tomorrow ^^
Perfect 👍
Learning so much right now 😀
your fat loss calculator does not work, doesn't show the grams of macros you need, just the letter "G"- what's up with that?
Joel G "G" = grams?
Do this program again!
Dropped 12 lbs from listening to this dude
Mike Costa lol
Can you do a video on how long does it take to lose fat and how long does it take to gain muscle
Do you think older people who are out of shape can loose weight and get into shape? I feel like when I was younger it was easy. In my 40’s I can diet and exercise for 6 months and I feel like I get nowhere. I end up gaining it all back and give up a lot. I feel like I need to take human growth hormones to restart my bodies metabolism. I feel very lost. This video gives me hope though.
I have a doubt....... When will be the correct time for running.................. after workout or before workout???
Thanks for the fasting tip , will try it out .
Awesome video!
Vegan here and fasting has worked great for me. No cravings
Awesome channel bro!
BEST VID FOR FAT LOSS ON YOU TUBE.
Hey what do you think of chia seeds... Or could you do a video on it PLEASE!
Mike Newcomer it's very good
Powerful tips on how to lose weight by expert.
Best thing is just intermittent fasting. That shit works miracles. Dropped 3Kg in a KG with a 1590Kcal every day plus 3 days of weights.
You legend all the best god bless you men 🙏🏽
Very nice video..
Eating salad before meals…. Slows down digestion process and theoretically lowers glycemic index of the meal….I would use caution w apple cider vinegar as it did damage my throat/vocal cords and went hoarse for 2 months.
Okay, Dr. Google 🤣