How to Lose Weight Fast Naturally and Permanently
by Danny Barrett, Personal Trainer (BSc)
A warm hello to whoever is reading this.
I’m Danny, and as a struggling teenager with severe asthma and zero self-esteem, I know how it feels to be negatively affected by your body image.
After years of struggling with body confidence issues, I mustered up the courage to join a gym with one of my few friends at the time a guy named Eric.
Eric was really into his fitness, particularly bodybuilding.
It was through his guidance that I learnt the basics and managed to achieve my own body transformation.
That was 12 years ago and it completely transformed all other aspects of my life.
From that moment I decided I wanted to dedicate my entire life to helping others do the same and make it into my career.
I spent four years at University obtaining a degree and my personal training qualifications.
I then spent three years as a PT for ‘Princess Cruises’ serving on luxury cruise ships, helping people all around the world to embark on their own fitness journey and achieve life-changing body transformations.
In addition to personal training, I taught classes and presented seminars to thousands of people from around the world each and every week.
Having spent much of my decade-long fitness career in the USA, I now run my fitness business back in my hometown of Gosport, England, whilst training others online who are further away.
Anyway enough about me.
This is about you.
I put together this article as a one-stop guide to lose weight fast naturally and permanently.
Everything I have learned that has worked for both myself and the thousands of clients around the world I have been fortunate enough to work with over the past decade.
When asking yourself how do I lose weight fast naturally and permanently, it’s essential to adopt a holistic approach that encompasses various factors, including nutrition, exercise, and lifestyle choices.
This comprehensive guide provides evidence-based strategies and tips on how to lose weight fast naturally and permanently.
At the end, I will give you a simple action plan to get you on track to achieving your own body goals.
By focusing on key aspects such as supplements, resistance training, calorie deficit, and high protein intake, you can optimise your weight loss journey and improve your overall well-being.
How to Lose Weight Fast Naturally and Permanently
1. Resistance Training
2. Calorie Deficit
3. High Protein Diet
4. Supplements
5. Following a Structured Plan
6. 10k Steps per Day
7. 7+ Hours Sleep per Night
8. Stay Hydrated
9. Track Calories
10. Track Protein
Resistance Training for Weight Loss
When it comes to weight loss, many people immediately think of cardiovascular exercises like running or cycling.
While cardio is undoubtedly beneficial, another important component of any effective weight loss programme is resistance training.
Incorporating resistance training into your routine can make a significant difference in your weight loss journey.
One of the key reasons why resistance training is important for weight loss is that it helps build lean muscle mass.
As you engage in resistance exercises like lifting weights or using resistance bands, you challenge your muscles, causing them to adapt and grow stronger.
The more muscle you have, the higher your resting metabolic rate becomes.
In other words, your body burns more calories throughout the day, even when you’re resting.
This increased calorie burn can contribute to weight loss and help you achieve your goals more efficiently.
Furthermore, resistance training can aid in body composition changes.
While losing weight, it’s common to lose both fat and muscle mass.
However, by incorporating resistance training, you can minimise muscle loss and focus on fat loss.
This is crucial because maintaining muscle mass helps you achieve a toned and defined physique rather than simply becoming a smaller version of your current self.
Additionally, resistance training offers numerous health benefits beyond weight loss. It can improve bone density, increase strength, and functional capacity, enhance joint stability, and boost overall physical performance.
These benefits contribute to a healthier body, better mobility, and reduced risk of injury.
To maximise the benefits of resistance training for weight loss, aim for at least two to three sessions per week, targeting all major muscle groups.
Gradually increase the intensity and challenge yourself with heavier weights or more advanced exercises as you progress.
Remember to combine resistance training with cardiovascular exercise, a balanced diet and supplements to create a well-rounded approach to weight loss.
Embrace the power of resistance training and you will witness the positive impact it has on your weight loss goals and overall well-being.
Calorie Deficit for Weight Loss
Next up it’s calculating your macros and maintaining a calorie deficit. I know it may sound a bit technical, but trust me, it’s worth understanding because it can make a real difference in achieving your weight loss goals.
First, let’s talk about macros.
Macros, short for macronutrients, are the three main nutrients your body needs: carbohydrates, proteins, and fats.
Each macronutrient plays a crucial role in your body’s functions, and finding the right balance is essential for weight loss.
By calculating your macros, you can determine the appropriate ratio of carbs, proteins, and fats that will support your goals.
Proteins are important because they help build and repair your muscles, which is crucial during weight loss.
As mentioned earlier, protein also keeps you feeling full for longer periods, preventing overeating.
Carbohydrates provide energy, but it’s important to focus on complex carbs like whole grains and vegetables rather than refined sugars.
Healthy fats, like those found in avocados or nuts, help with hormone production and keeping you satisfied.
Now, let’s talk about calories.
To lose weight, you need to maintain a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight.
When you consistently create a calorie deficit, your body starts using stored fat for energy, resulting in weight loss.
It’s important to note that not all calories are created equal. Eating 1,500 calories of junk food won’t yield the same results as 1,500 calories of nutrient-dense, whole foods.
Calculating your macros and tracking your calorie intake can be done through various apps or websites.
I recommend calculating your macros here, as it is one of the most accurate macro calculators I have used with my clients in the past.
Focus on hitting the red calorie number and the green protein number as consistently as you can on a daily basis.
I recommend tracking your calorie and protein intake with the free MyFitnessPal app as it’s very simple to use.
You can even scan the barcode of a meal and it will automatically track the calories.
Remember, though, weight loss is a journey, and it’s important to approach it in a balanced and sustainable way.
Understanding and monitoring your macros and maintaining a calorie deficit will give you the knowledge and tools to make informed choices about your nutrition and ultimately support your weight loss journey.
Best Supplements for Weight Loss
I want to cover supplements first because there is a lot of BS in the fitness industry and frankly most of it is designed to con you out of your hard-earned money.
Yes when it comes to embarking on a weight loss journey, you may want to consider incorporating supplements to aid your efforts.
But it’s crucial to approach supplements with caution and scepticism.
Having worked as a fitness professional and personal trainer for over ten years, and having coached thousands of people at this point, there are generally only two supplements I recommend to my clients.
Protein powder and Creatine are in my eyes the only genuinely proven and effective choices for both weight loss and strength increases.
Let’s explore these supplements and how they can enhance your weight loss efforts.
Protein Powder
Protein powder is a popular supplement for those on a body transformation journey and for good reason.
It provides a convenient and efficient way to increase protein intake, which plays an important role in weight loss.
I use protein powder myself every day to hit my protein goals and I thoroughly recommend it to all of my clients to help them do the same.
Protein basically keeps you fuller for longer compared to other food groups.
By incorporating protein powder into your daily routine, you can boost your protein intake, support muscle preservation during weight loss, and improve your body composition.
In terms of which brand, there are plenty to choose from.
I usually use MyProtein or Bulk as they are cheap and cheerful but there are also plenty available on Amazon.
Your body can’t tell which brand of protein you are using so I usually recommend to my clients to just make sure the protein they choose has at least 20g of protein per serving.
I will be showing you how to calculate your protein target for weight loss later in the article.
Protein helps with appetite control by keeping you feeling full and satisfied, reducing cravings and preventing overeating.
By incorporating more protein-rich foods into your diet, you can curb hunger and maintain a calorie deficit more easily, which is key for weight loss.
But that’s not all.
Protein also supports muscle growth and repair.
When you’re on a weight loss journey, you want to ensure that the weight you’re losing is primarily fat, not muscle.
By consuming an adequate amount of protein, you provide your body with the building blocks it needs to preserve and repair muscle tissue.
This helps you maintain your strength and lean muscle mass, leading to a toned and defined physique.
In addition to these benefits, protein also has the highest thermal effect out of all the food groups.
This means that your body burns more calories to digest and process protein compared to fats or carbohydrates.
By increasing your protein intake, you can boost your metabolism and increase the overall amount of calories you burn in a day, even at rest.
If in doubt, aim for a protein intake of around 0.8-1 gram per pound of body weight per day but be sure to calculate your personal requirements here.
Creatine
Creatine is a naturally occurring molecule in the body that plays a vital role in providing energy to muscles and other tissues.
While it is produced internally, taking creatine as a dietary supplement can significantly increase the creatine content in muscles, surpassing normal levels by up to 40%.
This has a direct impact on muscle cells and exercise performance, ultimately promoting muscle gain.
Numerous studies have consistently shown that creatine supplementation improves muscle strength, making it an excellent choice for people seeking to increase muscle tone.
The ability to enhance muscle strength is particularly advantageous for people aiming to build muscle.
Improved strength translates to better exercise performance, leading to more significant gains in muscle tone over time.
Additionally, creatine has the capacity to increase water content within muscle cells, causing a slight swelling effect that triggers signals for muscle growth.
Certain research studies have also indicated that creatine may reduce the breakdown of proteins within the muscles, which can further support muscle growth and development.
The extensive research conducted on creatine supplements and their impact on exercise has consistently demonstrated the ability of creatine to enhance muscle tissue.
Moreover, creatine has been extensively studied and has shown an excellent safety profile, making it a reliable and well-tolerated supplement choice.
How to Lose Weight Fast Naturally and Permanently: Action Plan
Here is a quick 5-step action plan summarised for you on how to lose weight fast naturally and permanently:
1- Calculate your macros (Calorie and Protein daily targets).
2- Consider getting a wrist step tracker (Aim for as many steps per day as possible, 8000+ is fantastic). I use the Fitbit Inspire 2 and it’s a lifesaver.
3- Order some protein powder and consider experimenting with creatine.
4- Start resistance training three times per week.
5- Download MyFitnessPal from the app store and start tracking your calories and protein daily.
Take the calorie and protein numbers you calculated in step one and make sure you’re consistently hitting those numbers when inputting them on MyFitnessPal.
If you’re short of protein at the end of the day have another protein shake.
Anything from 0.5-2.5lbs of weight loss per week is fantastic (remember muscle weighs more than fat and we don’t want to lose muscle).
Some weeks you will plateau and not lose weight. You’re human and it happens!
But this is a long-term game.
This guide is just the beginning, but I wish you every success on your weight loss journey.
With perseverance and a positive mindset, you have the ability to achieve your goals and create a healthier future for yourself.
Thanks for checking out ‘How to Lose Weight Fast Naturally and Permanently‘.
Keep pushing.
Speak soon.
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