แต่หลายๆ คนในปัจจุบันกำลังพูดถึงเรื่องอื่น นั่นคือการอดอาหารไม่สม่ำเสมอ นั่นคือเวลาที่คุณเลือกช่วงเวลาของวันหรือวันในสัปดาห์ที่จะไม่กินอะไรเลยหรือกินน้อยกว่าปกติมาก ในบางเวอร์ชัน คุณเพียงแค่หยุดรับประทานอาหารตอนกลางคืน ในบางราย คุณกินเฉพาะช่วง 6 หรือ 8 ชั่วโมงในแต่ละวันเท่านั้น แผนบางอย่างเรียกร้องให้รับประทานอาหารตามปกติเกือบทุกวันแต่ต้องรับประทานอาหารมื้อเล็กๆ เพียงหนึ่งมื้อสองสามวันต่อสัปดาห์ 

การศึกษาระยะสั้นระยะสั้นบางชิ้นแนะนำว่าการอดอาหารเป็นระยะสามารถช่วยในการลดน้ำหนักได้ แต่ยังไม่มีการวิจัยมากนักว่าการอดอาหารเป็นประจำส่งผลต่อน้ำหนักหรือสุขภาพในระยะยาวอย่างไร

การอดอาหารเป็นประจำไม่ว่าในรูปแบบใดก็ตาม ไม่ปลอดภัยสำหรับผู้ที่เป็นโรคเบาหวาน ความผิดปกติในการรับประทานอาหาร หรือผู้ที่ตั้งครรภ์หรือให้นมบุตร แม้ว่าคุณจะไม่ได้อยู่ในกลุ่มเหล่านั้น แต่คุณอาจพบว่าการอดอาหารไม่เหมาะกับคุณเพราะคุณปวดหัว รู้สึกบ้าๆบอ ๆ มีพลังงานน้อย หรือท้องผูก 

หากคุณตัดสินใจที่จะอดอาหาร ให้ดื่มน้ำมากๆ และรับประทานวิตามินรวมทุกวัน พูดคุยกับแพทย์ของคุณ โดยเฉพาะอย่างยิ่งหากคุณใช้ยาที่อาจจำเป็นต้องปรับตัว

 

หากความคิดของคุณในการลดน้ำหนักอย่างรวดเร็วคือการลดน้ำหนัก 20 ปอนด์ในหนึ่งสัปดาห์หรือ 20 ปอนด์ในหนึ่งเดือน คุณควรรู้ว่าผู้เชี่ยวชาญกล่าวว่าการลดน้ำหนัก 1 ถึง 2 ปอนด์ต่อสัปดาห์เป็นเป้าหมายที่สมจริงและยั่งยืนกว่า อาจต้องใช้เวลา 10 ถึง 20 สัปดาห์ในการลดน้ำหนักได้ 20 ปอนด์อย่างปลอดภัยด้วยกลยุทธ์ที่ได้รับการพิสูจน์แล้ว เช่น ลดขนาดมื้ออาหาร ดื่มน้ำมากขึ้น กระตือรือร้นมากขึ้น และเรียนรู้ที่จะจัดการกับสิ่งกระตุ้นการกินที่ไม่ดีต่อสุขภาพ 

วิธีที่เร็วที่สุดในการลดน้ำหนักอย่างมากคืออะไร? 

แพทย์ถือว่าการลดน้ำหนักเกิน 2 ปอนด์ต่อสัปดาห์เป็นการลดน้ำหนักอย่างรวดเร็ว ในบางกรณี เช่น เมื่อคนอ้วนกำลังเตรียมตัวเข้ารับการผ่าตัดลดน้ำหนัก แพทย์อาจควบคุมอาหารแคลอรี่ต่ำมาก ในการลดน้ำหนักดังกล่าว คุณอาจกินได้เพียง 800 แคลอรี่ต่อวันจากเครื่องดื่มทดแทนมื้ออาหาร บาร์ หรือผลิตภัณฑ์อื่นๆ และลดน้ำหนักได้ 3 ถึง 5 ปอนด์ต่อสัปดาห์ ผู้เชี่ยวชาญส่วนใหญ่ไม่แนะนำอาหารประเภทนี้เป็นเวลานานกว่า 12 สัปดาห์ และไม่เคยได้รับคำแนะนำจากแพทย์เลย

ผู้บริโภคจำนวนมากที่กำลังมองหาวิธีลดน้ำหนักที่เร็วที่สุดจะหันมารับประทานอาหารตามกระแสที่มีแนวโน้มว่าจะได้ผลเร็วขึ้น เป็นเรื่องจริงที่คุณอาจลดน้ำหนักได้ 10 ปอนด์หรือมากกว่านั้นในหนึ่งสัปดาห์ด้วยการลดแคลอรี่ลงอย่างมาก แต่คุณจะสูญเสียน้ำและกล้ามเนื้อ ไม่ใช่ไขมัน และกินแคลอรี่น้อยจนร่างกายจะตอบสนองด้วยความหิวโหย . คุณอาจจะรู้สึกอ่อนแอและเหนื่อยด้วย คุณไม่น่าจะยึดติดกับแผนนั้นหรือลดน้ำหนักได้ 

Can You Lose Weight Fast?

You want to drop pounds, now. And you want to do it safely. But how?

 

Many experts say it’s best to lose weight gradually. It’s more likely to stay off. If you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat, says the Academy of Nutrition and Dietetics.

The academy’s advice: Aim to lose 1-2 pounds per week, and avoid fad diets or products that make promises that sound too good to be true. It’s best to base your weight loss on changes you can stick with over time.

For faster results, you’ll need to work with a doctor to make sure that you stay healthy and get the nutrients that you need.

Make a Weight Loss Plan

You’ve probably heard the saying, “calories in, calories out” -- as in, you just need to burn more calories than you eat and drink.

But it’s not that simple, as many people can tell you from their own experience.

Nutrition and exercise are both important when trying to lose weight. Eating fewer calories has a bigger immediate impact, but staying active will help you keep the pounds off. And, of course, exercise has major benefits for your body and mind whether you’re trying to lose weight or not.

Your metabolism -- how well your body turns calories into fuel -- matters, too.  If you cut too many calories, you not only skimp on nutrients, you slow down your metabolism, making weight loss even harder in the long run.

There are many ways you can safely start losing weight without cutting calories too much. You could:

• Cut back on portions.
• Figure out how many calories you get in a usual day, and trim back a bit.
• Read food labels to know how many calories are in each serving.
• Drink more water, so you’re not so hungry.

Whatever method you use, you’ll need to favor good-for-you foods like vegetables, fruits, whole grains, and lean protein. But there's no one-size-fits all plan for healthy eating. Working with a dietitian is a good idea so you make a plan that covers your specific needs. And when you make a healthy weight loss plan, it's important to stick with it. To get healthy and stay that way, the trend has to continue -- not just for a week or a month, but for the long term.

That means you need one key thing: motivation. What are your reasons for wanting to lose weight and for sticking to the plan? Research shows that people are most likely to keep up weight loss when they have their own reasons and aren't just following a health provider's advice. 

So think about your reasons. Are you at high risk for heart disease or diabetes and determined to avoid it? Do you want to feel better in your clothes? Play more easily with your grandkids? Whatever it is, write it down and post a reminder where you'll see it every day.  

 Studies also show you're more likely to stay motivated if you set goals along the way and reward yourself for reaching them.  

Weight Loss Support

Many apps can help you track your eating. Since you probably have your smartphone with you all the time, you can use it to keep up with your plan. Or keep a pen-and-paper food journal of what you ate and when.

You’ll also want to have people on your side to help you stay motivated and to cheer you on. So ask your family and friends to support your efforts to lose weight.

You might also want to join a weight loss group where you can talk about how it’s going with people who can relate. Or talk with someone you know who’s lost weight in a healthy way. Their encouragement is contagious, in a good way.

Eating Habits for Weight Loss

At the most basic level, food is fuel. It gives you energy to do things. But very few people eat just for that reason. Food is at every social gathering. And it’s where a lot of us turn when we have a rough day.

You’ll need to know what makes you want to eat when you’re not hungry and have a plan for those moments. You'll also want to develop some of the other habits proven to help weight loss.

Find out what drives you to eat

What are your triggers? Do stress, anger, anxiety, or depression make you want to eat? Or is food your main reward when something good happens?

Try to notice when those feelings come up, and have a plan ready to do something other than eating. Could you take a walk? Text a friend?

Reward yourself for making better choices

Get yourself a bouquet of flowers or indulge in a weeknight movie. Just don’t use food as the reward.

Eat more often

This might seem backwards, but if you eat 5-6 times a day, it could keep hunger at bay. You could split your calories equally across all of those mini-meals, or make some bigger than others. You will need to plan portions so that you don’t end up eating more than you bargained for.

Eat more mindfully

Savor your food. Notice how it smells and tastes and feels in your mouth. Notice when you start to feel full. Just being aware of your food in this way may help you lose weight -- and make eating more pleasurable to boot.

Limit portion sizes

If you eat a lot of restaurant meals or are used to heaping plates of food at home, you might be surprised to learn what's considered a portion size by dietitians. For example, a portion of protein, like a hamburger patty or chicken breast, should be the size of a deck of cards. A serving of cooked pasta is half a cup. Sticking to modest portions like these can help you lose weight. 

Use smaller plates

One way to make small portions look bigger is to serve them on smaller plates. Some, but not all, studies suggest this is a helpful weight loss strategy.

Eat more slowly

Research shows slow eaters consume fewer calories and are less likely than fast eaters to have obesity.

Avoid eating late at night

People who regularly eat late at night are more prone to obesity. Some research suggests that eating at night can slow calorie burn, increase fat storage, and make you feel hungrier all day.

Take setbacks in stride

Weight loss setbacks are normal and expected. Even people steadily losing weight often hit a plateau after a few months, and just about everyone falls off their eating or exercise plans from time to time. If that happens, try to take a small step back toward your goals. Call on your support network for encouragement. And try not to get bogged down in negative thoughts. 

Diet for Fast Weight Loss

You don’t have to go vegan, gluten-free, or quit any particular food group to lose weight. In fact, you’re more likely to keep the pounds off for good if it’s something you can live with for the long term. Despite the desire for fast weight loss, fad diets and plans that promise quick results aren't the answer. You are unlikely to stick with them and they may rob you of needed nutrients.

But it does make sense to cut way down on, or totally cut out, empty calories.

Foods to limit for weight loss:

Foods with added sugars. These are the sugars in cookies, cakes, sugar-sweetened drinks, and other items -- not the sugars that are naturally in fruits, for instance. Sugary foods often have a lot of calories but few nutrients. Aim to spend less than 10% of your daily calories on added sugars.

Carbs with less nutritional value. You don't have to eliminate carbs, but you can be picky about your choices. For example, whole grains are better choices than highly processed items because processing removes key nutrients such as fiber, iron, and B vitamins -- though some may be added back, such as in “enriched” bread. Also, look for choices that are low on the glycemic index, meaning they are digested more slowly and are less likely to raise your blood sugar.  Low-glycemic foods include green vegetables and most fruits; high glycemic foods include potatoes and white rice. 

High-calorie drinks. One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol. Replace them with zero-calorie drinks like lemon water, unsweetened tea, or black coffee.

Diet drinks will save you calories compared with sugary beverages. But if you then reach for a cookie or other treat because you’re still hungry or you think you saved enough calories for it, that plan backfires.

What to eat for weight loss:

Protein. It’s satisfying and will help keep up your muscles. There are vegetarian and vegan sources (nuts, beans, and soy are a few), as well as lean meat, poultry, fish, and dairy.

Most Americans get enough protein but could get it from leaner sources. You may already have plenty in your diet. Your exact protein needs depend on your age, gender, and how active you are.

Good fats. Small amounts of fat can help you feel full and less like you’re on a diet. The better choices are those in fish, nuts and seeds, and olive oil. Those have unsaturated fats -- polyunsaturated or monounsaturated fats, specifically.

Fiber. You can get that from vegetables, whole grains, fruits -- any plant food will have fiber. Some have more than others. Top sources include artichokes, green peas, broccoli, lentils, and lima beans. Among fruits, raspberries lead the list.

Meal replacements. These shakes, bars, and other products will control your calories while you use them, if you don't make up the calories elsewhere. They’re convenient and take the guesswork out of dieting. Still, you’ll need to change your eating habits to keep the weight off once you stop eating meal replacements.

Fasting for Weight Loss

You might think that fasting is a quick way to drop pounds. But all fasts aren’t the same. If you eat or drink nothing for days at a time, that's a fast. Such prolonged fasts can be dangerous and do nothing to adjust regular eating habits. They aren't a good weight loss strategy.

But many people these days are talking about something else -- intermittent fasting. That's when you choose times of day or days of the week to eat nothing or eat much less than usual. In some versions, you just stop eating at night; in others, you eat only during a 6- or 8-hour period each day. Some plans call for eating normally on most days but having just one small meal a couple of days a week. 

Some small, short-term studies suggest intermittent fasting can help with weight loss. But there hasn’t been a lot of research on how off-and-on fasting affects weight or health in the long term.

Regular fasting, of any sort, isn't safe for people with diabetes or eating disorders or those who are pregnant or breastfeeding. Even if you aren't in those groups, you may find fasting isn't for you because you get headaches, feel cranky, are low on energy, or get constipated. 

If you decide to fast, drink lots of water and take a daily multivitamin. Talk to your doctor, especially if you take medications that may need adjusting.

 

Takeaways

No matter how you kick-start your weight loss, the best way to keep it off is with long-lasting lifestyle changes like a healthy eating plan and physical activity. If you’re not sure where to start, how many calories to cut, or how to do it safely, you might want to consult a registered dietitian.

How to Lose Weight Fast FAQs

How does sleep affect weight loss?

Getting too little sleep can have a big effect on your weight.  Research shows poor sleep can lead you to snack more on foods high in fat and carbohydrates and to eat more calories overall. If you sleep too little or have poor-quality sleep, you may find weight loss a bigger struggle.

How can I drop 20 pounds fast?

If your idea of fast weight loss is dropping 20 pounds in a week or 20 pounds in a month, you should know that experts say losing 1 to 2 pounds a week is a more realistic and sustainable goal. It may take 10 to 20 weeks to drop 20 pounds safely with proven strategies like cutting portion sizes, drinking more water, getting more active, and learning to manage unhealthy eating triggers. 

What's the fastest way to lose drastic weight? 

Doctors consider losing anything more than 2 pounds a week to be rapid weight loss. In some cases, such as when someone with obesity is preparing for weight loss surgery, a doctor may supervise a very low calorie diet. On such a diet, you might eat as little as 800 calories a day, from meal replacement shakes, bars, or other products, and lose 3 to 5 pounds a week. Most experts don't recommend this diet for more than 12 weeks -- and never without medical supervision.

Many consumers looking for the quickest way to lose weight will turn to fad diets promising faster results. It's true that you might be able to lose 10 pounds or more in one week, by drastically cutting calories -- but you'll lose water and muscle, not fat, and eat so few calories that your body will respond with a surge of hunger. You'll also likely feel weak and tired. You are unlikely to stick with that plan or keep the weight off. 

5 min read

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For many people, reducing body fat is one of the top reasons they exercise. A balance of exercise and diet can lead to a whole-body trimmed physique. As little as 15 minutes of exercise daily can benefit you greatly.

Despite what you may have heard, you can't target a specific area for fat loss. Many studies have disproven spot-reduction techniques, such as abdominal exercises or upper-body resistance training. Fat cells from all over the body can be broken down when we exercise; they don't break down in one specific area.

Below are some of the best ways to lose fat right in the comfort of your own home. 

1. Get your steps in

Walking is an ideal workout to do outside the gym. It can be done around the neighborhood or at a park. On good weather days, you can also get some much-needed fresh air. Plus, it's free and you can take your dog with you, if you have one -- pets need exercise too!

Walking is also a body fat buster. One study found that healthy postmenopausal women lost 3.9% of body fat after 30 weeks of walking and 1.8% after 15 weeks of walking. While we can't target specific areas, walking can help lose belly fat.

According to Nature, 30 minutes of walking most days of the week showed a significant reduction in body weight and body fat percentage. The study even found that 30 minutes of walking may be as beneficial as 60 minutes (with a healthy diet). 

2. Try intermittent fasting 

One diet trend that has risen in popularity over the years is intermittent fasting. As the name suggests, this is where people fast for a certain time, and then eat at other scheduled times. One study review found that subjects who fasted intermittently had weight loss ranging from 0.8% to 13%. The idea is to force the body to use up its immediately accessible sugar stores and start burning fat.

A perk of intermittent fasting is that you can customize it to your preference and ability to abstain from food. According to John Hopkins Medicine, fasting can last for a certain number of hours every day or even just eating one meal per day for two days out of the week. For instance, you might only eat during an eight-hour period each day and fast the rest of the day. 

It's important to note that intermittent fasting is not for everyone, especially those at risk for disordered eating or during pregnancy. Before trying intermittent fasting, consult with your doctor to ensure you follow the best plan for you and your goals.

3. Lift heavier weights 

This point might seem counterintuitive since we just covered how you can't burn fat in one specific region, no matter how many stomach crunches you do. But you can balance weight training to target multiple muscle groups or work on certain body parts as part of a whole-body workout. That may give you more balance and a lean appearance and help with body composition. 

If you don't have dumbbells at home, check out these household items that double as weights.

Weight training can also help lose fat while building muscle. Studies show that 3 pounds of lean muscle weight gain corresponded to 4 pounds of fat weight loss. Resistance training has also been shown to reduce body fat percentage, body fat mass and visceral fat (the fat that surrounds your organs).

Resistance training, be it with weights or bodyweight exercises like pushups, is recommended by the US Centers for Disease Control and Prevention for at least two days a week, so it can be a fairly easy exercise to fit into your schedule.

4. Start running or jogging 

Azlin Nur Bakarudin/EyeEm/Getty Images

Another great exercise idea to lose body fat is to start running or jogging. Like walking, you can do it around the neighborhood or in a park, so it's free. If you are concerned about the weather, you can also find an indoor track at a gym or community center. You can also consider getting a treadmill to run or jog at home. 

Sprint training is especially good at busting the fat, where you switch how fast you run every several seconds. The CDC also recommends 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity activity or a mix of the two every week. The CDC lists walking at a rate of a 15-minute mile as moderate activity and jogging or running as vigorous.

5. Focus on high-intensity interval training

This type of exercise, often shortened to HIIT, is where you exercise as hard as you can for short bursts and then spend some time doing lower-intensity training. A perk with this exercise is that it can be any activity that gets your heart pounding, from jumping jacks to stair climbing, so it's customizable based on how much room you have and what equipment you have around.

It's a fat buster too. It may result in a modest reduction of overall and abdominal fat.

You can do 30 seconds to several minutes of hard-as-you-can working out and then one to 5 minutes of recovering with a lower-intensity exercise level. These workouts typically go for about 30 minutes, including 5-minute warm-ups and cool-downs, but can be tailored to suit comfort and fitness levels. Typically, the aim is to do these sessions five times a week.

6. Eat the right foods

You can also focus on your diet. While there are no foods that'll magically burn your fat, there are foods that can increase your metabolism. Most of these foods are high in protein and good-for-you fats, making you feel fuller longer.

Some foods to incorporate into your diet if you're trying to reduce fat, as listed by the CDC, Healthline and the World Health Organization, include:

• Fat-free, sugar-free yogurt, such as Greek yogurt.
  
• Fatty fish like tuna, herring or salmon.
  
• Eggs.
  
• Veggies.
  
• Fruit.
  
• Green tea.
  
• Whey protein.
  
• Olive oil.
  
• Beans.
  
• Grilled chicken.
  

7. Get enough quality sleep

We tend to associate burning fat with endless exercise and painfully restrictive diets. However, getting a good amount of rest can also help get rid of the fat. Staying awake for too long can make us eat sugary foods to stay awake, give us tired and ineffective workouts, and it may even contribute to stress and inflammation, leading to poor workout recoveries.

One study found that not getting enough sleep decreased the proportion of fat weight loss by 55%. Another found that better sleep quality was linked to more weight and fat loss. Another study found a positive relationship between sleep duration and body fat loss.

The Mayo Clinic recommends adults get seven or more hours of sleep at night. Sleep needs can vary by individual, so adjust higher if seven doesn't quite feel like enough. 

Too long; didn't read 

You have many different options when it comes to losing fat at home. You could try walking, running, high-intensity interval training or bodyweight training, all of which have studies to back up their fat loss capabilities.

You might also try adjusting your diet. Eat foods that are low in saturated fat and sugar and ones that can keep you full longer. Opt for high-protein or low-calorie foods like grilled chicken, beans, eggs or green tea. You can also try intermittent fasting. 

Finally, make sure you are getting enough sleep. A good amount of sleep is also associated with fat loss.