Most people around us think about losing weight in a very short time. Surprisingly, it is true that if a person tries correctly, follows some rules, and maintains them regularly, it is very possible to lose a significant amount of excess weight in a short time. A study found that by following some best practices for 20 days, it is possible to lose almost 10 to 12 pounds easily. That means each week we can lose 3 to 4 lbs, but we need huge willpower and consistent effort. I clearly remember that I reduced my weight by 14 lbs within 30 days to attend an event. Personally, I worked on some very effective strategies that I am going to share with you:
1. Avoid Sugar:

Yes, avoiding or eliminating sugar and related foods made from it is the first and most important step we have to take. Sugar is dangerous because after consuming it, your appetite increases, you don’t feel full for long, and your stomach craves more. Sugar-added foods are very addictive and calorie-dense. Once you eat them, you are likely to eat them again, and this excess calorie intake adds to your body fat, which is hard to reduce. For people who love sugar, they can replace it with alternatives like honey, stevia, or fruits that contain natural sweetness. Remember, sugar is a kind of “overweight poison” that harms your body without providing any benefits.
2. Eat on Time:

It’s important not only what kind of food you eat but also when you eat every day. I maintained a few things in mind:
- When our metabolism is fully active, I finish my meals. The right time is from morning to afternoon or early evening because during these times, our body remains active. That’s why we should finish all meals during this period.
- After completing one meal, I take my next meal at least 4 hours later. For example, if I have breakfast at 8:00 AM, I take my lunch after 12:00 PM, not before. This gives my previous meal enough time to digest smoothly. I follow the same schedule every day. If I have breakfast at 8:00 AM today, I maintain the same time the next day. This consistency reduced my overeating and helped restrict fat storage in my body.
- I finish all meals early in the evening and avoid late-night eating. Late-night meals are not digested properly, which leads to fat storage in the body.
3. Drink Green Tea or Black Coffee Daily:

This habit helped me a lot to lose extra fat. Green tea contains catechins and a small amount of caffeine, which helps turn fat into energy. If we overeat sometimes, this helps convert the excess into energy. For the best results, I drank 4 to 5 cups a day. Initially, I started with green tea, but after a few months, I switched to black coffee for its taste. Black coffee boosts metabolism, breaks down fat, and keeps you active due to its caffeine content. I consumed it 4 to 5 times a day for the best results.
4. Drink More Water:

This may sound simple, but it is a surprisingly effective way to lose weight. From the beginning of my weight loss journey, I mastered the habit of drinking water effectively. Whenever I felt hungry, I drank as much water as I could. Drinking water before meals also helped me manage my cravings and overeating. It fills some space in your stomach, reducing the amount of food you eat. Try to develop this habit as soon as possible.
5. Fasting:

To reduce weight rapidly, fasting is one of the most effective methods. A study found that maintaining a fasting period of 10 hours can reduce 1,500 to 2,000 calories per day. I practiced fasting for 12 hours, such as eating breakfast and then having my next meal at dinner. While it’s not possible to do this every day, I did it once every three days, which was enough for me. Over time, I noticed an increase in my metabolism and improved digestion. However, fasting may not be suitable for everyone, especially those with medical conditions. If you cannot fast, you can skip this step.
6. Exercise Regularly:

Even if I missed some of the above points, I never forgot to exercise regularly. I chose the evening or afternoon because our cells are more active during this time, allowing me to exercise more effectively. Over time, I noticed that my overeating habits reduced, and I felt active all the time, which kept me motivated. For beginners, I suggest starting with small steps. Initially, exercise for 15 minutes per day, then gradually increase by adding 5 more minutes daily. Regular exercise helps burn the calories from the food we eat, so don’t forget to make it a habit.
7. Avoid Junk and Processed Foods:

I always avoided junk foods like soda, chips, candy, and fast food, as well as processed foods like sausages, burgers, and hot dogs. These foods are high in calories and low in nutritional value, which primarily increases body fat. Recognize all types of junk and processed foods and avoid them completely. Without this step, you won’t achieve the results you want.
8. Count Calories:

Just like many aspects of life require calculation, tracking daily calorie intake is crucial for weight loss. I kept track of how many calories I consumed based on my body’s needs and how many I burned. For an average adult male, the daily requirement is around 2,200 to 2,400 calories, and for females, it’s about 1,800 calories. I always tried to eat below the required calories and engaged in fat-burning activities. This technique helped me stay focused on my weight loss goals and avoid overeating.
9. Get Sufficient Sleep:

This may not seem related to weight loss, but it is very effective. Lack of sleep releases a hormone that increases appetite. I used to sleep a minimum of 7 to a maximum of 8 hours a day, which was enough for me. I always tried to sleep early at night and wake up early in the morning. Going to bed between 9 to 10 PM and waking up between 5 to 6 AM ensures quality sleep, which directly impacts weight loss. Remember, quality sleep is more important than quantity.
10. Eat Lots of Vegetables:

This is an essential part of my daily meals. Many days, I consumed only cucumbers and carrots for dinner, which helped me lose weight significantly. Vegetables are rich in nutrients, improve digestion, and reduce cravings. Incorporate vegetables into your daily life, and if possible, use them as a replacement for other foods.
Special Note:
Achieving something in a short period is not easy, but by following the above steps, I successfully reduced excess fat very easily. You can do it too.