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We’ve all been there – you’ve decided you want to lose weight… and fast. Maybe it’s for an upcoming event, like a wedding or holiday, or you just feel like you're ready for drastic change. Whatever the reason, losing weight quickly can be tricky, and if you’re not careful it’s easy to put the pounds back on just as quickly.

Of course, you know you need to eat well and exercise - but you may not know how to make it easier to do either, and that's what this top 10 list is all about. So, if you want to make it easier to see results quickly, feel healthier, and be more confident in your body, then this list is for you.

You won't find any gimmicks on this rapid weight loss list - no fad diets, secret weight loss supplements, or crazy long sessions at the gym. What you will find are sustainable and achievable tips that will help you see results fast, without feeling deprived or like you're on a diet. Ready to jumpstart your weight loss journey? Let's get started!

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It’s important that you keep yourself hydrated throughout your entire workout – not just at the end. Drinking water throughout your workout can help you keep up the intensity of your workout and maximize your caloric burn. Staying hydratedprevents overheating and makes it easier for your heart to pump blood. If you’re not properly hydrated, your body won’t be able to function at its highest level, and you may even start to feel lightheaded or dizzy.

The American Council on Exercise recommends drinking 7-10 ounces of water every 10-20 minutes of a workout. This range accounts for body size (height and weight) as well as the intensity of a workout.

Let's look at an oversimplified example of this. Imagine a friend of yours decided to do 20 minutes of HIIT at home, and she's an average body size. For instance:

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That would mean your friend would need roughly 8.5 ounces of water every ten minutes of her high-intensity workout, or around 17 ounces of water throughout the entirety.

That's quite a bit of water, a little over two cups in 20 minutes. Keeping up with that amount can be a real challenge. How do you keep it top of mind?

There are two types of people that struggle with making water a part of their workouts; the laser-focused and those who want more flavor.

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If you’re the former, you’re probably only thinking about your workout once you start – which is amazing! But it also means that you might forget to drink water until you’re already feeling thirsty.

To make sure you get in those all-important sips, set a timer on your phone for every 15 minutes. As soon as it goes off, take a few big gulps from your water bottle. Or, you could plan water breaks after you complete a circuit.

Don’t like the taste of plain water? It's okay to mix things up. You could try adding lemon wedges, cucumbers, or mint leaves for a bit of flavor.

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Staying hydrated outside of your workouts is a must.. You've probably heard you're supposed to drink  as much as 64 ounces (8 cups) of water per day.

The Food and Nutrition Board recommends that women should drink 91 ounces of water a day, where 80% of that should come from fluids and the other 20% from food. This means women should drink nearly 73 ounces of fluids (preferably water) a day, which is a little more than 9 cups.

All three of these tips will either make it easier (and more enjoyable) to hit your daily water goals and ensure you're hydrated before you start exercising. 

Sustainable Ways To Burn Body Fat

When it comes to carbs, quality matters more than quantity. It’s better to eat a smaller portion of nutrient-rich carbs than a larger portion of simple refined carbs.

Simple carbs like white rice, spaghetti, and bread can quickly derail your weight loss goals. While they’re usually delicious, refined carbohydrates are easier to digest and less satiating, meaning you’re more likely to overeat. The process of refining, or processing a carbohydrate takes out a lot of the nutrients that your body needs. 

Eating a carrot instead of a delicious scone is easier said than done. So how do you actually do this, and stick with it? The key is to replace like for like, swapping a refined carb with its veggie counterpart.

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All of these ideas can either be made at home, but you can also find them and other alternatives at most grocery stores these days.

Making healthier choices doesn't mean sacrificing flavor. There are plenty of ways to make delicious meals that are also good for you. With a little creativity, you can make all of your favorite foods healthier.

Thanks to years of calorie-counting products and advertisements, we all know that losing weight boils down to burning more calories than you consume.

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Before you close this tab to search for the latest fad diets, remember the best way to burn calories isn't through diet alone - a combination of diet and exercise is always best. And when it comes to exercise, cardio is the ruling queen.

Sure, lifting weights and doing Pilates are great for toning your body. But when it comes to weight loss, you'll need cardio to elevate your heart rate, burn calories, and torch fat.

Before you start dreading hours on the treadmill or scheduling separate time for cardio, you should know that you can have the best of both worlds.

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The key to making cardio a habit is to modify your existing routines instead of adding new days altogether. Since some workouts help you build muscle and increase your heart rate, think of this as a way to turbocharge your anaerobic exercises.

HIIT, or high-intensity interval training, is a method of interval training that alternates between periods of all-out effort and active recovery. This is different from continuous training, where you do an activity like running at a constant pace for longer periods of time.

Both forms of cardio improve your aerobic fitness and burn calories, but HIIT training takes less time and can be more enjoyable. If that makes you more likely to work out then HIIT will be just as effective as continuous training, found a study published in thePakistan Journal of Medical and Health Sciences.  

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The beauty of HIIT is you can find this method in a variety of workouts that mix things up and keep things interesting. If you find running boring, try doing sprints or even mix in bodyweight or weight training exercises with your run. The variety is engaging and makes the workout feel less tedious.

Interested in seeing how many calories HIIT can burn for you? Check out the calculator above. Simply enter a weight and you'll get the estimated kilocalories for HIIT-styled exercises based on time.

Depending on the intensity and specific exercises you do, the estimate would fluctuate, but this calculator uses a MET of 8.0, which is a moderate to vigorous intensity inclusive of circuit training. So if you want to up the ante on your HIIT workout, consider this your starting point.

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Matcha is a type of green tea that's packed with some miraculous powers, benefiting your body and mind. While matcha's been an integral part of many Asian cultures for hundreds of years, it's recently become more popular in the United States, and for good reason too.

Matcha is great for oxidizing fat and helping your body burn more calories quicker, but as you can tell, there's a lot more to this powdered tea than meets the eye. So how do you incorporate this green goodness into your diet?

Putting matcha into your diet isn't necessarily difficult, but it can be a bit of an acquired taste. After all, it is green tea and does have a bit of a grassy taste. But there are ways to make matcha more palatable, especially if you're new to it.

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One way is to mix matcha with other ingredients to create something to mask the taste if it's not your cup of tea. Here are a few ingredients that pair well with matcha teas or lattes:

While matcha tea can do wonders for your metabolism and concentration levels, there's no direct connection between matcha and working out. However, matcha can be a great supplement to add to your workout routine if you're looking for an extra boost.

Matcha is a great addition to any diet, but it's especially beneficial if you're looking to improve your metabolism or energy levels, especially after a session of HIIT. 

Exercises To Lose Belly Fat

If you’re afraid of becoming too bulky from strength training, don’t be. Lifting weights (even heavy ones) doesn’t mean you’ll suddenly increase in size. In fact, you’llincrease your metabolism and burn calories even when you leave the gym and are resting at home.

This is known as your RMR, or resting metabolic rate.It's a measurement of how many calories your body burns while you're at rest. It'sinfluenced by factors like muscle mass, age, and gender.

The more lean muscle mass you have, the higher your RMR will be, and the more calories you'll burn even when you're not

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