How to Lose Weight ASAP:
Losing weight quickly IS possible. I still won’t be as fast as you think it should be and completing the protocol can be soul sucking. Also it won’t come off of the spots you want it to as you can’t control that aspect of weight loss. Too many adverts say melt fat away and it gives an image that just isn’t real. Let that go. It isn’t a thing.
This specific protocol for weight loss isn't a sustainable way to live and it requires a bit of time. It isn’t necessarily “healthy” and it goes against what I teach as far as losing weight for a lifetime. Keeping all of that in mind in pains me to share, but here’s how to lose weight quickly:
Complete low intensity cardiovascular exercise for 60-90 minutes each day. Your heart rate must remain in a specific zone for your body to use the appropriate energy system. Your heart rate should be between 60%-80% of your max heart rate. Some people say 50%-85% so choose what you like.
Eat in a calorie deficit - this is always necessary to lose weight, and is crucial. You need to figure out your basal metabolic rate (BMR) and eat below the amount of calories your body burns just by living and breathing. The deficit is up to you, if you’re only doing this for a couple weeks, maybe you can eat at a larger deficit.
For example - one pound equals 3,500 calories. If you eat at a deficit of 500 calories each day, it will take seven days to lose a pound. This is where shit get’s real. Folks try to eat at a 1000 calorie deficit and this isn't healthy or sustainable. You’ll be hungry and mean. You will however lose weight.
Here is a BMR calculator, make sure you input sedentary. Any BMR calculator you google will work.
https://www.calculator.net/bmr-calculator.html
Lift weights - strength train three to four times per week. These sessions should last around 45 min and include total body. You need to push, pull, squat, hinge, unilateral movements, and carry heavy things. You can structure it how you want. Just lift four times a week.
Sleep - Duh, we all know we need to sleep well. What can you expect from your body if you don’t sleep? It won’t give up the goods if you don’t sleep. It’s like not charging your phone and expecting it to work. Try to go to sleep and wake up around the same time each day. Don’t drink a ton of caffeine late in the day, don’t have a screen in your face before bed. For me tv is okay, I don’t think sleep doctors agree with that.