How do you lose weight fast? Many of you ask, especially as summer comes around. When it comes to diets, let's be honest, the internet is full of them. Beyond understanding your body and setting goals, there are three big factors behind weight loss. Once you've taken them on board, you'll have everything you need to transform your body, and for some of you, your life.
Ready to try? Then don't waste a minute: Malik and I explain everything below.
Food × Sleep × Training = Results
In sport there's one fundamental rule, and it comes down to these three factors. If one of them doesn't get its due, you probably won't get the results you want. Give them equal weight and you'll see results quickly, which will keep you going.
1. Food
Many athletes put weight loss down to 20% training and 80% diet. We see it differently, because moving plays a key role. The AKVMOVE score is 40% physical effort and 60% food. The two go together: one without the other won't get you there.
Let's break the cliché that you have to eat less to lose weight. Whatever you've heard, it's wrong. Eat better, not less: that's the whole difference. Skipping meals is a big mistake. It creates deficiencies your body won't tolerate and, above all, frustration, and frustration kills motivation.
Three meals a day give you the energy for your days and your sessions. Focus on the fruit and vegetables you love, swap sauces for spices, replace fizzy drinks with water and avoid bread. Within a few weeks you'll see a clear difference.
Drink 2 litres of water a day, plus a litre on training days. Apples are our go-to: filling, healthy and easy to carry.
Another key tip: forget your scales. Some days you want to hug them, other days you want to throw them at the wall. Learn to look at your body instead. Take a photo every month, front, back and side, and take your measurements. Trust us: those numbers will tell you far more than the scales.
It won't be easy every day, but your body will thank you, for how it looks and for your health. Balance and enjoyment are at the heart of what we recommend; frustration and restriction are not.
2. Sleep
For AKVMOVE, sleep matters as much as food and training: your body needs time to recover. Rule no. 1: sleep 8 to 9 hours a night and go to bed before midnight. Good sleep means a healthy routine, and a healthy, effective weight loss.
Put your phone away at least 45 minutes before bed. Screens break your sleep without you noticing, and give some people insomnia. If that's you, as it once was us, melatonin can help your body find its rhythm again. More naturally, honey is a great regulator: a spoonful at night, one in the morning.
- Rule no. 2: a good book before bed does the trick.
- Rule no. 3: a glass of water before you sleep.
3. Training
For good results, train 3 to 5 times a week: 45 minutes to an hour is enough. And let's break another myth: doing only cardio to lose weight. AKVMOVE recommends quality strength work that makes your muscles show. Do 30 to 45 minutes of strength or intervals, then finish with 30 minutes of cardio (bike, treadmill…).
Every session starts with a proper warm-up and ends with stretching, a reward you give your body. Don't skip it.
We recommend high-intensity interval training, HIIT: 3 cycles of 10 to 12 full-body exercises, with 2 minutes' recovery between cycles.
- Cycle 1: 45 s of effort, 20 s of active recovery
- Cycle 2: 40 s of effort, 15 s of active recovery
- Cycle 3: 30 s of effort, 10 s of active recovery
It's the ideal workout to plan three times a week. Add two strength sessions and you'll be in great shape in no time. No time? The 26-minute videos from our TV show “Bouge à la Maison” are made for training at home. No more excuses!
Finally, drink a litre of water during the session, but only in the 2-minute recovery breaks: this kind of workout works precisely because the exercises follow on from each other.
To sum up: Food × Sleep × Training = Results. Do it with heart, at your own pace and without pressure, but above all, do it for you.
By Manzul and Malik. Written by Michaela Camposeo
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