How to Lose Weight Fast
Everyone wants to know how to lose weight fast. We know that business as usual "watch your diet and exercise regularly. "But if it is that simple, then there would not be so many fat people in this world!
Amidst all the lies and hype surrounding the industry of weight loss, it can be difficult to separate the hype and lies from the truth. That is why in today's article, I will share with you 14 things you need to do to lose weight fast. Following these 14 tips will help you lose weight safely and stay lean all year.
WARNING: Some of the information you read may violate what you know about weight loss.
How to Lose Weight Fast Tip # 1: Stop eating just salads
It is a habit well known especially among office workers. You order a big salad with nothing but green. Your colleagues see what you eat and applaud your efforts to lose weight. But before 14 hours, you get hungry and start looking biscuits and chocolates to nibble. How to step forward and two steps back in your fat loss attempts? While there is nothing wrong with having salads for lunch, you need to add a bit of good clean proteins like eggs and chicken breasts and also good fats like avocados or guacamole and salads . Remember this: Each meal should have a protein component. These proteins and fats make you feel more satisfied after eating and will support your sugar levels in the blood for a longer period and you will not be looking for unhealthy snacks in the office just after lunch.
How to Lose Weight Fast Tip # 2: Replace all unhealthy snacks at home and in your office
Contrary to popular belief, snacking is actually productive for fat loss. Snacking on healthy snacks between meals will help maintain a stable blood sugar level and also keep your metabolism high. Since people snacking convenience and overall availability of food around them, it is important to keep healthy snacks only as dark chocolate, nuts, trail mixes, fruit or even beef jerky easily accessible. Throw away all others. Or give them to a colleague you hate.
How to Lose Weight Fast Tip 3: Start a simple exercise routine
Each weight loss program must have an exercise component. He was not even a real exercise like jogging or swimming. If you've never exercised before in your life, you can even start something as simple as brisk walking every day for 20 minutes and work intensity from there. The main objective is to stay active and turning your metabolism. As you get in better shape (and you), crank up the intensity and challenge your body to reach new fitness heights.
How to Lose Weight Fast Tip # 4: Stop the steady state jogging
If you have been jogging for a while and have not seen results in significant weight loss, then it is time for you to move on to more difficult exercises. Jogging is a good exercise to build your cardiovascular endurance, but not the best for fat loss. To burn fat effectively, you need a workout that raises your heart rate to at least 80% of your maximum heart rate and burns more calories in the shortest period of time. physical exercises like burpees, squats, deadlifts, shoulder presses and rows gives you the most for your time spent exercising. Perform each exercise for 30 seconds with a 30
second pause in between to three sets before moving on to the next. Do this for 10-15 minutes a day and you will see results beyond what you have known for months jog.
How to Lose Weight Fast Tip # 5: Do not avoid carbohydrates completely
When carbohydrates replaced fat as the main weight gain factor, many people avoid all known types of carbohydrates completely. I personally have a colleague who avoids carbs like the plague. Let me the record straight. All carbohydrates are bad. Our body needs carbohydrates to function properly. Carbohydrates are the main source of energy in our body. In fact, our brain functions primarily on carbohydrates. Depriving your body of carbs can have adverse effects on your body. Each type of food has its time and place to eat. In general, you should eat low-glycemic carbohydrates like brown rice, dark leafy vegetables, multigrain bread, oatmeal, etc. high glycemic foods like bananas, juice, white rice, potatoes and other processed foods are best eaten just right after strenuous exercise.
How to Lose Weight Fast Tip # 6: Set realistic, measurable goals
Many people give up on training or fat loss program after a week or because they do not see the results they expected. First, you must remember that you have not overnight fat. So you should not expect a miracle weight loss occurs as well. Set realistic, measurable goals will help you stay motivated and continue towards your ultimate goal of losing weight. So what considered a realistic goal? Losing 0.5-1kg (1-2 lb) per week is realistic. Losing half an inch on your waist in two weeks is realistic. Of course, you must be completely honest with yourself when you reach those goals. Ask yourself if you really are religiously follow the exercise program? How many times did you cheat on your diet?
How to Lose Weight Fast Tip # 7: Focus on building muscle
Some people may disagree with me that exercise and strength training is important for fat loss. For me, the fat loss is to change our body composition - reducing fat and increasing lean body mass (muscle). The increase in lean mass invariably contribute to the decrease in fat mass. For every pound of muscle your body, you burn an extra 35-50 calories per day. Fat on the other hand burns only 2 calories per pound. So the more muscle you have, the higher your metabolic rate will be. And contrary to popular belief, having more muscle is what will give your body the sexy curves that opposite-sex desires.
How to Lose Weight Fast Tip # 8: Investing in a whey protein supplement or substitute meals
Have 3 meals a day with snacks 3 times between the two is not always easy to prepare. That's why for the sake of convenience, it is recommended that you buy a good whey protein or meal replacement supplement. Just add water or milk and you have a portion of quality protein.
How to Lose Weight Fast Tip # 9: Make small changes and stick to it for 21 days
Let's be honest with ourselves. Fat loss requires a change in behavior and lifestyle. Your current lifestyle has you in the state you are now. Continuing on this path is obviously not the best way to lose weight. We all know the behavior change is the most difficult thing. That's why we need to make small changes every day that is more acceptable to the body. For example, if you currently drink two cans of soda every day, reducing one can a day. Then, next week, to reduce one can every two days.
You get the picture. And any program you decide to start, stick with it for 21 days. Statistics have shown that changes in behavior takes 21 to accept and about 60 days to form a habit. So no matter how much you hate a current diet or exercise program, continue for 21 days. You'll be glad you did.
How to Lose Weight Fast Tip # 10: Surround yourself with people minded
Some people are highly dependent on welfare, while others not so much. If you belong to the former group, it is important that you consider this aspect of motivation especially when you start a fat loss program. During the first 21 days, it is important to stay motivated and focused on the goals you have set for yourself. You are bound to meet the challenges and struggles that you go through the program. As the days when your thighs are so bad after doing squats whole body or even good news like when you manage to lose an inch of your waist. If you have friends that make fat loss program with you, great! Share your results and how you feel about the program with them. Talk to fitness professionals; join online communities and Facebook groups to share experiences and gain knowledge. Also, do not focus only on the part of the fat loss. Put yourself in any health and fitness experience. Buying fitness magazines, visit the fitness websites. Look morphologies you want to achieve and set as wallpaper. Do what you need to stay motivated.
How to Lose Weight Fast Tip # 11: Train your legs
I do not mean just to jog here; I refer to do heavy squats, lunges, etc. squat If you have already done squats before you will know that it is one of the most demanding exercises in the world. You pants and sweat like a dog as though you sprinted a mile. But it is also one of the best exercises to develop strength and overall calorie burning over. exercises such as leg squats are usually compound exercises and these burns more calories. Even if you do not do weighted squats just make one bodyweight squats can be just as difficult. To be honest, in my first 5 years of training, I never trained my legs. I always thought that the upper body is more important and do squats could delay your vertical growth. It's all a mistake. Since I started doing squats, my strength has gone through the roof and my body fat levels remained low throughout the year. Now I do squats at least once a week if my workout is never complete. If you've never made your legs forward, believe me, start your workouts with squats and you'll be surprised by the results you see. And yes, you can thank me later.
How to Lose Weight Fast Tip # 12: Keep a food diary
Many people do not realize how much has calories they consume each day. Think you eat less and skipping a meal here and there. But you will consider these soft drinks, Great Frappuccinos or biscuits distributed by your colleagues that you so casually put in the mouth during the day. If you take everything (and I mean everything including mentos) you eat in a food diary, you will be surprised how many calories you take. Yes, I know it's painful enough to record everything. But do yourself a favor and just do it for a day. It will open the absolute eyes.
How to Lose Weight Fast Tip # 13: Learn to love water
Perhaps the most overlooked causes of weight gain, the liquids you consume can pack deceptively on a ton of calories. Just one can of soda contains about 150 calories. Much Mocha Frappuccino contains 420 calories an exorbitant sum. Drink a soda and a Frappuccino every day and you will gain a pound a week.
Because we can so easily and carelessly swallow drinks without a second thought, liquid calories are more harmful. Fruit juices are not better. They all contain natural fruit sugar fructose, which, like all other sugars consumed in excess will result in weight gain. One of the fastest ways to lose weight is to always choose water over other beverages. Water has zero calories and is a natural source of hydration for the body. By simply replacing all your other sugary drinks loaded with water, you will quickly be able to see the weight loss results.
Amidst all the lies and hype surrounding the industry of weight loss, it can be difficult to separate the hype and lies from the truth. That is why in today's article, I will share with you 14 things you need to do to lose weight fast. Following these 14 tips will help you lose weight safely and stay lean all year.
WARNING: Some of the information you read may violate what you know about weight loss.
How to Lose Weight Fast Tip # 1: Stop eating just salads
It is a habit well known especially among office workers. You order a big salad with nothing but green. Your colleagues see what you eat and applaud your efforts to lose weight. But before 14 hours, you get hungry and start looking biscuits and chocolates to nibble. How to step forward and two steps back in your fat loss attempts? While there is nothing wrong with having salads for lunch, you need to add a bit of good clean proteins like eggs and chicken breasts and also good fats like avocados or guacamole and salads . Remember this: Each meal should have a protein component. These proteins and fats make you feel more satisfied after eating and will support your sugar levels in the blood for a longer period and you will not be looking for unhealthy snacks in the office just after lunch.
How to Lose Weight Fast Tip # 2: Replace all unhealthy snacks at home and in your office
Contrary to popular belief, snacking is actually productive for fat loss. Snacking on healthy snacks between meals will help maintain a stable blood sugar level and also keep your metabolism high. Since people snacking convenience and overall availability of food around them, it is important to keep healthy snacks only as dark chocolate, nuts, trail mixes, fruit or even beef jerky easily accessible. Throw away all others. Or give them to a colleague you hate.
How to Lose Weight Fast Tip 3: Start a simple exercise routine
Each weight loss program must have an exercise component. He was not even a real exercise like jogging or swimming. If you've never exercised before in your life, you can even start something as simple as brisk walking every day for 20 minutes and work intensity from there. The main objective is to stay active and turning your metabolism. As you get in better shape (and you), crank up the intensity and challenge your body to reach new fitness heights.
How to Lose Weight Fast Tip # 4: Stop the steady state jogging
If you have been jogging for a while and have not seen results in significant weight loss, then it is time for you to move on to more difficult exercises. Jogging is a good exercise to build your cardiovascular endurance, but not the best for fat loss. To burn fat effectively, you need a workout that raises your heart rate to at least 80% of your maximum heart rate and burns more calories in the shortest period of time. physical exercises like burpees, squats, deadlifts, shoulder presses and rows gives you the most for your time spent exercising. Perform each exercise for 30 seconds with a 30
second pause in between to three sets before moving on to the next. Do this for 10-15 minutes a day and you will see results beyond what you have known for months jog.
How to Lose Weight Fast Tip # 5: Do not avoid carbohydrates completely
When carbohydrates replaced fat as the main weight gain factor, many people avoid all known types of carbohydrates completely. I personally have a colleague who avoids carbs like the plague. Let me the record straight. All carbohydrates are bad. Our body needs carbohydrates to function properly. Carbohydrates are the main source of energy in our body. In fact, our brain functions primarily on carbohydrates. Depriving your body of carbs can have adverse effects on your body. Each type of food has its time and place to eat. In general, you should eat low-glycemic carbohydrates like brown rice, dark leafy vegetables, multigrain bread, oatmeal, etc. high glycemic foods like bananas, juice, white rice, potatoes and other processed foods are best eaten just right after strenuous exercise.
How to Lose Weight Fast Tip # 6: Set realistic, measurable goals
Many people give up on training or fat loss program after a week or because they do not see the results they expected. First, you must remember that you have not overnight fat. So you should not expect a miracle weight loss occurs as well. Set realistic, measurable goals will help you stay motivated and continue towards your ultimate goal of losing weight. So what considered a realistic goal? Losing 0.5-1kg (1-2 lb) per week is realistic. Losing half an inch on your waist in two weeks is realistic. Of course, you must be completely honest with yourself when you reach those goals. Ask yourself if you really are religiously follow the exercise program? How many times did you cheat on your diet?
How to Lose Weight Fast Tip # 7: Focus on building muscle
Some people may disagree with me that exercise and strength training is important for fat loss. For me, the fat loss is to change our body composition - reducing fat and increasing lean body mass (muscle). The increase in lean mass invariably contribute to the decrease in fat mass. For every pound of muscle your body, you burn an extra 35-50 calories per day. Fat on the other hand burns only 2 calories per pound. So the more muscle you have, the higher your metabolic rate will be. And contrary to popular belief, having more muscle is what will give your body the sexy curves that opposite-sex desires.
How to Lose Weight Fast Tip # 8: Investing in a whey protein supplement or substitute meals
Have 3 meals a day with snacks 3 times between the two is not always easy to prepare. That's why for the sake of convenience, it is recommended that you buy a good whey protein or meal replacement supplement. Just add water or milk and you have a portion of quality protein.
How to Lose Weight Fast Tip # 9: Make small changes and stick to it for 21 days
Let's be honest with ourselves. Fat loss requires a change in behavior and lifestyle. Your current lifestyle has you in the state you are now. Continuing on this path is obviously not the best way to lose weight. We all know the behavior change is the most difficult thing. That's why we need to make small changes every day that is more acceptable to the body. For example, if you currently drink two cans of soda every day, reducing one can a day. Then, next week, to reduce one can every two days.
You get the picture. And any program you decide to start, stick with it for 21 days. Statistics have shown that changes in behavior takes 21 to accept and about 60 days to form a habit. So no matter how much you hate a current diet or exercise program, continue for 21 days. You'll be glad you did.
How to Lose Weight Fast Tip # 10: Surround yourself with people minded
Some people are highly dependent on welfare, while others not so much. If you belong to the former group, it is important that you consider this aspect of motivation especially when you start a fat loss program. During the first 21 days, it is important to stay motivated and focused on the goals you have set for yourself. You are bound to meet the challenges and struggles that you go through the program. As the days when your thighs are so bad after doing squats whole body or even good news like when you manage to lose an inch of your waist. If you have friends that make fat loss program with you, great! Share your results and how you feel about the program with them. Talk to fitness professionals; join online communities and Facebook groups to share experiences and gain knowledge. Also, do not focus only on the part of the fat loss. Put yourself in any health and fitness experience. Buying fitness magazines, visit the fitness websites. Look morphologies you want to achieve and set as wallpaper. Do what you need to stay motivated.
How to Lose Weight Fast Tip # 11: Train your legs
I do not mean just to jog here; I refer to do heavy squats, lunges, etc. squat If you have already done squats before you will know that it is one of the most demanding exercises in the world. You pants and sweat like a dog as though you sprinted a mile. But it is also one of the best exercises to develop strength and overall calorie burning over. exercises such as leg squats are usually compound exercises and these burns more calories. Even if you do not do weighted squats just make one bodyweight squats can be just as difficult. To be honest, in my first 5 years of training, I never trained my legs. I always thought that the upper body is more important and do squats could delay your vertical growth. It's all a mistake. Since I started doing squats, my strength has gone through the roof and my body fat levels remained low throughout the year. Now I do squats at least once a week if my workout is never complete. If you've never made your legs forward, believe me, start your workouts with squats and you'll be surprised by the results you see. And yes, you can thank me later.
How to Lose Weight Fast Tip # 12: Keep a food diary
Many people do not realize how much has calories they consume each day. Think you eat less and skipping a meal here and there. But you will consider these soft drinks, Great Frappuccinos or biscuits distributed by your colleagues that you so casually put in the mouth during the day. If you take everything (and I mean everything including mentos) you eat in a food diary, you will be surprised how many calories you take. Yes, I know it's painful enough to record everything. But do yourself a favor and just do it for a day. It will open the absolute eyes.
How to Lose Weight Fast Tip # 13: Learn to love water
Perhaps the most overlooked causes of weight gain, the liquids you consume can pack deceptively on a ton of calories. Just one can of soda contains about 150 calories. Much Mocha Frappuccino contains 420 calories an exorbitant sum. Drink a soda and a Frappuccino every day and you will gain a pound a week.
Because we can so easily and carelessly swallow drinks without a second thought, liquid calories are more harmful. Fruit juices are not better. They all contain natural fruit sugar fructose, which, like all other sugars consumed in excess will result in weight gain. One of the fastest ways to lose weight is to always choose water over other beverages. Water has zero calories and is a natural source of hydration for the body. By simply replacing all your other sugary drinks loaded with water, you will quickly be able to see the weight loss results.
