Everyone wants to learn how to lose weight fast. We realize the most common “watch your diet and exercise regularly” routine. But if it’s as simple as that, then there wouldn’t be so many fat people nowadays!
Amidst all the hype and lies surrounding the weight loss industry, it could be hard to spot the hype and lies from the reality of the situation. That’s why in the following article, I’ll give you 14 tips you should try to lose weight fast. Rigorously following these 14 tips will help you lose weight and stay slim all year-round without starving yourself.
- 1 WARNING!
- 1.1 Tip #1: Cease eating only salads
- 1.2 Tip #2: Replace snack foods at home and workplace with healthy alternatives
- 1.3 Tip #3: Take up a simple workout routine
- 1.4 Tip #4: Stop the constant state of jogging
- 1.5 Tip #5: Don’t avoid sugars completely
- 1.6 Tip #6: Set reasonable and measurable goals
- 1.7 Tip #7: Concentrate on building muscle
- 1.8 Tip #8: Choose whey protein or meal alternative supplement
- 1.9 Tip #9: Make small changes and sticking to them for 21 days
- 1.10 Tip #10: Surround yourself with like-minded people
- 1.11 Tip #11: Exercise your legs
- 1.12 Tip #12: Keep a meals diary
- 1.13 Tip #13: Figure out how to love water
- 1.14 Tip #14: Limit or quit alcohol intake
- 1.15 Bonus Tip #15: To Lose Weight Fast!
MOST OF THE INFORMATION YOU ARE GOING TO READ MAY CONTRADICT EVERYTHING YOU KNOW ABOUT WEIGHT LOSS!
Tip #1: Cease eating only salads
This is a well-known habit among female office workers especially. You order a large salad with only greens. Your colleagues see what you eat and applaud your time and efforts to lose excess weight. But before 2 pm, you get hungry and begin looking for chocolates and cookies to snack. How’s that for one step of progress and two steps back your weight loss attempt? While there is nothing wrong with having salads at lunchtime, you should then add good clean protein such as eggs, tofu, and chicken breast and also good body fat such as avocados or guacamole into the salads as well. Keeping in mind this: Every food must have a proteins element. These proteins and fat cause you to feel more satisfied following the meal and can sustain your blood sugar for a longer amount of time so you will not be looking for unhealthy snacks around the office right after lunch.
Tip #2: Replace snack foods at home and workplace with healthy alternatives
Contrary to public opinion, snacking is productive for fat loss actually. Snacking on healthy alternatives in between meals will help maintain a reliable blood sugar level and also keep the metabolism raised. Since people thrive on convenience and the overall option of food around them, it’s important to keep only healthy snack foods such as fiber, nuts, trail mixes, fruits or meat jerky within easy reach even. Throw all others away. Or provide them to a colleague your not to fond of.
Tip #3: Take up a simple workout routine
Every weight loss program will need a fitness component. This is a must. It generally does not have even to be a genuine exercise like jogging or swimming. If you have never exercised before in your life, you can start something as easily as quick walking every day for 20 minutes and build up the intensity from there. The primary objective is staying turning and active up your metabolism. As you get fitter (and you will), wind up the strength and challenge your body to attain new levels of fitness. Remember: Diet without exercise is just starvation!
Tip #4: Stop the constant state of jogging
When you have been jogging for quite a while and haven’t seen any significant weight loss results, then it’s time that you should move to more difficult exercises. Jogging is an excellent exercise to build your cardiovascular stamina, however, not the best for fat loss. To effective get rid of fat, you will need a workout that elevates your heart rate to at least 80% of your maximum heart rate and burns the most quantity of calorie consumption in the shortest time frame. Full body exercises such as burpees, squats, dead lifts, rowing, and presses provide you the most bang for your time and effort allocated to working out. Perform each exercise for 30 mere seconds with a 30-second break among for 3 units before moving onto another. Do that for 10 – quarter-hour each day and you will see results beyond what you have observed from weeks of jogging.
Tip #5: Don’t avoid sugars completely
When carbs replaced excess fat as the primary contributor of putting on weight, many persons are avoiding just about all known types of carbs. I have a colleague who shuns carbs like the plague personally. Let me set the record straight. Not all carbs are bad. Our anatomies need carbs to operate. Carbs are our physiques’ main source of energy. Actually, our brain functions on carbs primarily. Depriving the body of carbs can have harmful effects on your body. Every type food has its place and time to be consumed. In most cases, you should only consume low glycemic carbs such as brownish rice, dark leafy vegetables, multi-grain bread, oatmeal, etc. High glycemic foods such as bananas, juices, white rice, potatoes and other processed food items are best consumed only immediately after an extreme exercise.
Tip #6: Set reasonable and measurable goals
A lot of individuals give up an exercise or weight loss program after weekly roughly because they didn’t start to see the results these were expecting. First of all, you have to keep in mind that you didn’t get excess fat overnight. So you ought not to expect a wonder weight loss to occur as well. Establishing realistic and measurable goals shall help keep you motivated and continue your ultimate weight loss goal. So what is regarded as a realistic goal? Dropping 0.5-1kg (1-2 lbs) weekly is realistic. Losing 1-2 inches on your waist after fourteen days is realistic. Of course, you need to be honest with yourself if you are not obtaining these goals fast enough. Consider if you are following the exercise program religiously daily? Just how many times did you cheat on your diet?
Tip #7: Concentrate on building muscle
Some persons may disagree with me that exercising and muscle-building is very important to fat reduction. To me, fat loss is focused on changing the body’s intake – reducing the extra fat mass and increasing fat-free mass (muscles). Increasing fat-free mass will donate to the lowering of fat mass invariably. For every pound of muscle the body has, you burn a supplementary 35-50 calories a full day. Excess fat on the other hands burns only 2 calories per pound. Therefore the more muscle you have, the larger your metabolic process shall be. And contrary to public opinion, having more muscles is exactly what will give your body those sexy curves that the opposite sex desires.
Tip #8: Choose whey protein or meal alternative supplement
Having 3 meals a day as well as 3 snacks times along the way is not necessarily easy to do. That is why for the purpose of convenience, it’s suggested that you get a good whey protein or meal alternative supplement. Just add low-fat protein shake and you have one serving of quality proteins. Buy these bulk rate at your local grocery store to save money as protein shakes can be expensive.
Tip #9: Make small changes and sticking to them for 21 days
Let’s not pretend with ourselves. Weight loss involves some lifestyle and behavioral change. Your present lifestyle got you to the state that you are in now. Continuing down this path is not the quickest way to lose weight obviously. Everybody knows changing your behavior is the hardest thing. That is why we have to make little changes every full day that is more acceptable to your bodies. For example, if you drink two cans of soda pop every day presently, slice down to one can a full day. Next week, cut down to 1 can every two days… you get the picture. And for just about any scheduled program that you choose to get started, stay with it for 21 days. Statistics show that any behavioral change requires 21 to simply accept and around 60 times to create a habit. So no matter how much you hate an exercise or diet program, stick with it for 21 days. You’ll be glad you did.
Tip #10: Surround yourself with like-minded people
Some outgoing people are extremely dependent on social support, while others not really so much. In case you participate in the previous group, it is important that you factor in this facet of motivation, particularly when you are getting started on a weight loss program. Through the preliminary 21 days, it’s important to stay focused and motivated on the goals you have set for yourself. You are bound to come across challenges and struggles as you feel the program kicking in. Such as times whenever your thighs are sore after doing full body squats or even with victories like when you succeed in dropping an inch off your waist. If you have friends who are doing the fat loss program with you, great! Talk about your outcomes and how you are feeling about the scheduled program with them. Speak to fitness experts; join online communities or Facebook groups to share gain and encounters knowledge. Also, don’t just concentrate on the weight loss part. Enter the entire fitness and health experience. Buy fitness magazines, visit fitness websites. Take a look at physiques you want to achieve and arranged them as your desktop wallpaper. Do whatever it takes to live a motivated life.
Tip #11: Exercise your legs
I’m not only talking about running here; I’m discussing doing heavy squats, lunges, dead lifts, etc. If you’ve ever done squats before, you will certainly know that it is one of the very most demanding exercises in the aerobic world. You sweat and pant just like a dog just like you have sprinted a mile. Nonetheless, it is also among the best exercises for building overall strength and undoubtedly burning calories. Leg exercises such as squats are core exercises and therefore burns more calorie consumption usually. If you’re not doing weighted squats Even, doing body weight squats alone can be just like challenging just. In all honesty, in my own first 5 years of training, I never once trained my legs. I usually thought the chest muscles are more important and squats could harm your back. That’s all a fallacy. Since I began doing squats, my energy went through the roof and my own body fat levels have continued to be regularly low all year-round. Now I really do squats at least one time a week my workout is never complete otherwise. When you have never trained your legs before, believe me, start your exercises with squats and you’ll be astonished by the total results you observe. And yes, you can thank me later.
Tip #12: Keep a meals diary
Many people don’t understand how many calories they consume every day. You are thought of you are consuming less by skipping a meal occasionally. Nevertheless, you never consider those sodas, Grande Frappuccinos or those cookies brought to the work place by your co-workers that you so casually devote your mouth to throughout the day. Invest some time in writing everything down (each and everything including that candy) that you eat. Write it into a meals diary, you will be surprised just how many calories you are taking. Yes, I know it’s a significant pain to write down everything. Be kind to yourself and do it for just one day. It will be a complete eye opener.
Tip #13: Figure out how to love water
The most overlooked factors behind weight gain perhaps, the liquids you consume can pack on a huge amount of calories deceptively. A can of soda contains near to 150 calories. A grande mocha Frappuccino consists of an impressive 420 calories. Drink a soda pop and a Frappuccino every day and you’ll gain a pound weekly.
Because we can so carelessly gulp down beverages without a second thought easily, liquid calorie consumption is more threatening. Fruit drinks are no better. Each of them contains resulting fruits sugars normally, fructose, which like all other sugars if consumed in excess shall lead to weight gain. Among the quickest ways to lose excess weight is to choose drinking water total other drinks always. Drinking water has zero calories and is an all natural way to obtain hydration for our anatomies. By replacing all of your other sugary laden beverages with water simply, you will be able to see weight loss results quickly.
Tip #14: Limit or quit alcohol intake
I understand it is nearly impossible to avoid alcohol completely. If a goal is to get the quickest way to lose excess weight, you have to lessen your happy hours then. An alcoholic beverages is a toxic material with no nutritional advantage whatsoever – absolutely. Also, each gram of alcoholic beverages contains 7 calorie consumption. A few cocktails using its sugary mixers can simply put on at least 1000 or even more calories a night time. You should know that alcohol is an appetite stimulant also. So you shouldn’t be surprised in the event that you feel hungry after a night of partying. Obviously, this contributes to additional calories into the body you don’t need. If you are concentrating on building muscle, extreme alcohol decreases your testosterone and raises cortisol levels (stress hormone) therefore cutting your body’s capability to build up muscle effectively.
Bonus Tip #15: To Lose Weight Fast!
Get rid of the scale. You heard it right! A pound is a pound, but the scale can not tell the difference between muscle and fat. Every time you look at the scale and it appears you are not losing weight in spite of all your efforts you could be deceiving yourself. Since you should be working out and dieting then that fat or at least some of it is being converted to muscle. You could also be seeing water-weight as well. Try weighing in once a week instead of every day.