How to Lose Weight Fast: 14 Things You Can Do to Lose Weight Quickly!
Everyone wants to know how to lose weight fast. We know the usual "watch your diet and use regularly" routine. But if it is as simple as that, there wouldn't be so many fat folks this world!
quickest way to lose weight
Amidst all of the lies and hype surrounding the weight loss industry, it's not easy to separate the hype and lies from the truth. That's why in the current article, I'm going to share with you 14 things you must do in order to lose weight fast. Following these 14 tips will help you lose weight safely and remain lean all year-round.
WARNING: SOME OF THE INFORMATION YOU ARE ABOUT TO READ MAY CONTRADICT Everything you KNOW ABOUT WEIGHT LOSS.
Lose weight fast Fast Tip #1: Stop eating only salads
fastest way to lose weight
This is a well-known habit especially among female workers in offices. You order a big salad with nothing but greens. Your colleagues see what you eat and applaud your time and energy to lose weight. But before 2pm, you obtain hungry and start trying to find cookies and chocolates to snack. How's that for starters step forward and two steps back in your fat loss attempt? While there is nothing wrong with having salads for lunch, you should add some good clean protein such as eggs and chicken breasts and in addition good fats such as avocados or guacamole into your salads also. Remember this: Every meal needs to have a protein element. These protein and fat have you feeling more satisfied after the meal and definately will sustain your blood sugar levels for a longer period so you won't be looking for unhealthy snacks across the office right after lunch.
Lose weight fast Fast Tip #2: Replace all of the unhealthy snacks at home and in your office
Contrary to public opinion, snacking is actually productive for fat loss. Snacking on healthy snacks between meals will help maintain a steady blood glucose level and also keep your metabolism elevated. Since people nibble on convenience and the general accessibility to food around them, you will need to keep only healthy snacks including dark chocolate, nuts, trail mixes, fruits or perhaps beef jerky within easy reach. Throw every one of the others away. Or provide them with to a colleague you hate.
Lose weight fast Fast Tip #3: Take up a simple exercise routine
Every fat reduction program needs to have a workout component. It doesn't even have to an actual exercise like jogging or swimming. When you have never exercised before in your life, you can even start simple things like brisk walking every single day for 20 minutes and progress up the intensity following that. The main objective is staying active and turning up your metabolism. As you grow fitter (and you will), fire up the intensity and challenge the body to reach new heights of fitness.
How To Lose Weight Fast Tip #4: Steer clear of the steady state jogging
If you were jogging for some time and haven't seen any significant weight reduction results, then it's time to move on to more challenging exercises. Jogging is a good exercise to build your cardiovascular endurance, however, not the best for fat reduction. To effective burn off fat, you need a workout that elevates your heart rate to at least 80% of the maximum heart rate and burns probably the most number of calories within the shortest period of time. Complete exercises such as burpees, squats, deadlifts, shoulder presses and rows provides you with the most bang for the time spent on exercising. Perform each exercise for Thirty seconds with a 30 second burglary between for 3 sets before moving onto the next. Do this for 10 to 15 minutes a day and you may see results beyond everything you have experienced from months of jogging.
Lose weight fast Fast Tip #5: Don't avoid carbohydrates completely
When carbs replaced fats since the main contributor of extra weight, many people are avoiding all known kinds of carbs completely. I know have a colleague who shuns carbs just like the plague. Let me set the record straight. Not every carbs are bad. The body need carbs to operate properly. Carbs are our bodies' main source of energy. In fact, our brain functions mainly on carbs. Depriving your body of carbs might have detrimental effects on your body. Every type food have their time and place to be consumed. As a general rule, you should only consume low glycemic carbs such as brown rice, dark leafy vegetables, multi-grain bread, oatmeal, etc. High glycemic foods such as bananas, juices, white rice, potatoes and other processed foods are best consumed only right after an intense exercise.
How To Lose Weight Fast Tip #6: Set realistic and measurable goals
Many people give up on a training or fat reduction program after a week or so because they did not start to see the results they were expecting. To start with, you have to remember that you didn't get fat overnight. So that you should not expect magic weight loss to happen as well. Setting realistic and measurable goals can help keep you motivated and continue towards your ultimate target weight loss. So what considered as a practical goal? Losing 0.5-1kg (1-2 lbs) per week is a realistic. Losing half an inch on your waist after a couple weeks is realistic. Needless to say, you have to be completely honest on your own when you are accessing these goals. Ask yourself if you are really following a exercise program religiously? How many times did you cheat on your diet?
How To Lose Weight Fast Tip #7: Focus on building muscle
Some people may disagree beside me that exercising and muscle-building is very important for fat loss. To me, fat loss is all about changing our body composition - lowering the fat mass and increasing fat-free mass (muscles). Increasing fat-free mass will usually contribute to the cut in fat mass. For every pound of muscle the body has, you burn an extra 35-50 calories a day. Fat alternatively burns only 2 calories per pound. And so the more muscle you've got, the higher your metabolism will be. And contrary to popular belief, having more muscles is the thing that will give your body those sexy curves how the opposite sex desires.
How To Lose Weight Fast Tip #8: Buy whey protein or meal replacement supplement
Having 3 meals a day with 3 snacks times in between is not always easy to prepare. That's why for convenience purposes, it's recommended that you purchase a good whey protein isolate or meal replacement supplement. Just add water or milk plus you've got one serving of quality protein.
How To Lose Weight Fast Tip #9: Make small changes and stick with them for 21 days
Let's be honest with ourselves. Weight loss involves some behavioral and life style change. Your current lifestyle got one to the state that you are now. Continuing down this path obviously isn't quickest way to lose weight. Everybody knows behavioral change is the hardest thing. This is the reason we need to make little changes each day that is more acceptable to our bodies. For example, should you currently drink two cans of soda every single day, cut down to one can a day. Then next week, decrease to one can every a couple of days. You get the picture. And for any program that you decide to get started, stay with it for 21 days. Statistics have demostrated that any behavioral change takes 21 to simply accept and approximately Two months to form into a habit. So regardless of how much you hate an existing diet or workout program, persevere for A 3 week period. You will be glad you did.
How To Lose Weight Fast Tip #10: Surround yourself with like-minded people
Some people are incredibly dependent on social support, while some not so much. If you are part of the former group, it is important that you factor this facet of motivation especially when you are starting out on a fat loss program. During the initial A 3 week period, it is important to stay motivated and dedicated to the goals you've set for yourself. You're bound to encounter challenges and struggles as you go along through the program. Including days when your thighs are extremely sore after doing full squats or even great news like when you flourish in losing an inch off your waist. If you have friends who are doing body fat loss program along with you, great! Share your results and how you feel about the program together. Talk to fitness professionals; join social network or Facebook groups to share with you experiences and gain knowledge. Also, don't merely focus on the fat loss part. Enter the whole health and fitness experience. Buy fitness magazines, visit fitness websites. Examine physiques you desire to achieve and hang up them as your desktop wallpaper. Do anything you need to stay motivated.
Lose weight fast Fast Tip #11: Train your legs
I'm not just talking about jogging here; I'm referring to doing heavy squats, lunges, deadlifts, etc. Have you ever done squats before, you should understand that it is one of the most demanding exercises on the planet. You pant and sweat just like a dog as if you have sprinted one mile. But it is also one of the best exercises for building overall strength as well as burning calories. Leg exercises such as squats are usually compound exercises and as such burns more calories. Even if you're not doing weighted squats, just doing weight squats alone could be just as challenging. In all honesty, in my first 5 years of training, I never once trained my legs. I thought the upper body is more important and doing squats could stunt your vertical growth. That is all a fallacy. Ever since I started doing squats, my strength experienced the roof and my body fat levels have remained consistently low all year-round. Now I really do squats at least once per week otherwise my exercises are never complete. If you have never trained your legs before, believe me, start your workouts with squats and you will be amazed by the results you see. And yes, you can thank me later.
Lose weight fast Fast Tip #12: Have a meal diary
Lots of people don't realize how many calories they consume each day. You think you are eating less by skipping meals here and there. But you never consider those sodas, grande Frappuccinos or those cookies distributed by your colleagues that you so casually put in your mouth during the day. If you take down everything (and i also mean every single thing including those mentos) that you eat into a meal diary, you will end up surprised how many calories you're taking. Yes, I know the correct answer is a pain to record down everything. But do your favor and just do it for one day. It will likely be an absolute eye opener.
Lose weight fast Fast Tip #13: Figure out how to love water
Perhaps the most overlooked factors behind weight gain, the liquids you eat can deceptively pack over a ton of calories. Merely a can of soda contains near 150 calories. A grande mocha Frappuccino includes a whopping 420 calories. Drink a soda and a Frappuccino every day and you will gain a pound a week.
Because we can so easily and carelessly gulp down beverages without a second thought, liquid calories will be more harmful. Fruit juices are no better. They all contain naturally occurring fruit sugar, fructose, which as with other sugars if consumed in too much will result in weight gain. One of the quickest ways to shed weight is to always choose water total other beverages. Water has zero calories and it is a natural source of hydration for the bodies. By simply replacing all of your other sugary laden beverages with water, you'll quickly be able to see weight-loss results.