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Losing weight can feel like an uphill battle full of hunger, cravings and frustratingly slow progress on the scale. However, with the right evidence-based weight loss techniques, you can shed stubborn fat relatively quickly and keep it off for good. This definitive guide reveals science-backed strategies to lose weight naturally, rapidly and in a sustainable way while supporting overall health.

How to Lose Weight Fast Naturally And Permanently

First, understand that true long-term weight loss generally occurs at a steady moderate pace of 1 to 2 pounds per week. Rapid loss exceeds this rate initially but is rarely sustainable. Dropping weight too abruptly through extreme calorie restriction taxes your body, slows metabolism and often leads to rebounding weight gain. However, implementing certain techniques can safely jumpstart weight loss to achieve noticeable transforming results in just weeks to months.

The 3 Prong Approach to Fast Natural Weight Loss

Achieving rapid natural weight loss requires attacking fat on three fronts simultaneously:

1. Revving Up Metabolism
2. Eliminating Hunger and Cravings
3. Creating an Enduring Calorie Deficit

1- Boosting Metabolism for Accelerated Fat Burning

A sluggish metabolism hinders weight loss. Fortunately, proven strategies expedite calorie and fat burning safely without drugs. Applying as many metabolism boosters as you comfortably can speeds up initial weight loss and amplifies results long-term.

1. Increase Lean Muscle Mass: The engine behind your metabolism is muscle. Lean muscle burns calories around the clock. So even small increases in muscle mass significantly impact daily calorie expenditure and fat oxidation.
2. Prioritize Strength Training: Dedicate at least two to four days per week lifting weights using targeted bodyweight, resistance band, weight machines or free-weight exercises. Squats, lunges, planks and push-ups trigger substantial metabolic benefits.
3. Eat More Protein: Muscle tissue requires protein to repair and grow. While strength training tears down muscle, taking in plenty of high-quality proteins stimulates rebuilding stronger and larger muscle fibers. Shoot for one to two grams of protein per kilogram of body weight daily from fish, poultry, Greek yogurt, eggs and lean meats.
4. Incorporate HIIT Workouts: High Intensity Interval Training alternates short bursts of intense cardio with active rest. HIIT taps into fast-twitch muscle fibers, increasing lean muscle mass so your body burns calories faster. Mix up sprint intervals, bike drills and circuit bodyweight routines.
5. Sleep at Least 7 Hours Nightly: Skimping on sleep spikes levels of cortisol which encourages fat storage. Getting proper sleep ensures you burn maximum calories.
6. Drink Plenty of Cold Water: Consuming 16 ounces cold water fires up thermogenesis. Your body warms the chilled liquid by about 37° F which expends calories and fat. One study showed people drinking 500 ml of cold water daily raised resting metabolism by nearly 50 calories daily.
7. Add Thermogenic Spices: Ginger, cayenne, cinnamon and turmeric temporarily speed calorie expenditure for about an hour after consuming them by raising body temperature. Use liberally when cooking and add to smoothies.

2- Suppressing Appetite & Cravings Through Feelings of Fullness

Decreased hunger and being fully satiated on fewer calories accelerates weight loss. The following tactics curb appetite and trigger feelings of fullness with little or no calories to diminish cravings.

1. Volumetric Eating: Volumetric dishes contain water and soluble fiber from fruits and vegetables. These low energy density foods look and feel substantial but pack few calories per bite.
2. Prioritize Water-Rich Produce: Fruits and veggies with high water content like grapefruit, zucchini and cucumbers shrink ghrelin, the hunger hormone. Their high fiber content also prolongs feelings of fullness longer.
3. Add Fiber Supplements: Fiber supplementation can safely double viscous and soluble fiber intake. This expands in your gut, prolonging the time food resides there so you feel fuller longer on less.
4. Stay Hydrated Between Meals: Drinking water before meals occupies stomach volume so you eat less without making any calorie sacrifice or extra effort. Carry a refillable bottle as a constant cue and reminder.
5. Prioritize Protein & Healthy Fats: Protein and fats are unmatched in increasing satiety. When people cut carbs and eat more protein and unsaturated fats at meals, they naturally reduce overall calories.

3- Creating an Enduring Calorie Deficit Through Mindfulness & Movement

At its core, weight loss requires a sustained caloric deficit, meaning you consistently consume less energy through food than you burn each day. Creating this deficit through mindfulness and movement accelerates loss.
Determine Energy Needs: Use an online TDEE calculator to estimate the number of calories your body burns through the combination of:

• BMR – Basal Metabolic Rate calories needed for basic functions
• TEF – Thermic Effect of Food or digestion process calories
• Physical Activity and Workouts

Reduce Calories in a Healthy Range: Cut between 500–1000 calories from your maintenance needs daily to lose one to two pounds per week through dietary tweaks like:

• Monitoring portions
• Increasing fruits, vegetables and protein
• Eliminating liquid calories
• Cooking more meals at home

1. Hold Yourself Accountable With Tracking: Monitoring food and beverage intake in a food journal or app boosts weight loss. People who use food trackers shed twice as much body fat than non-trackers.
2. Make Activity Non-Negotiable: Aside from structured workouts, simply moving more all day long torches additional calories. Set step count minimums, take active breaks, pace during calls and use home exercise equipment while watching TV.
3. Staying Motivated & Preventing Relapses: The above strategies set the stage for rapid initial weight loss. But sustaining motivation and dodging common diet pitfalls that lead to regaining lost weight are also crucial keys to lasting success.
4. Change Habits & Mindset: Rather than viewing healthy eating as a short-term fix, work on shaping lifestyle habits and mindset shift for permanent change.
5. Establish Accountability: Share your goals and program details with supportive friends or family. Or join fitness groups pursuing similar holistic health objectives for inspiration and camaraderie.
6. Track More Than the Scale: While tracking pounds lost offers tangible feedback, also monitor body measurements, before and after photos, fitness benchmarks and non-scale victories like better sleep quality or reduced acid reflux symptoms.
7. Set Mini-Goals: Celebrating small milestones reinforces positive behaviors to drive consistency and renews motivation. Examples include weekly workout or step targets, biweekly measurements or hitting 5%, 10% and 15% loss points.
8. Troubleshoot Challenges Proactively: Plan for hurdles like holidays, vacations, social gatherings or stressful times at work that may temporarily derail healthy routines. Being prepared with mindset or sensible strategies prevents falling off course.

How Fast You Can Realistically Drop Weight

By taking a holistic approach and applying science supported techniques that address every factor influencing fast natural weight loss, you CAN shed significant fat quickly and permanently in a healthy, satisfying way. Commit to consistency and be patient with yourself. Then brace for all the positive changes ahead!