Everybody wants to know how to lose weight fast . We know the common " watch your diet and regular exercise " routine . But if it's as simple as that , then there would not be so many fat people in the world !
In the midst of all the lies and hype surrounding weight loss industry , it can be difficult to separate the hype and lies from the truth . That is why today's article , I'm going to share with you the 14 things you need to do to lose weight fast . Following these 14 tips will help you to lose weight safely and stay lean all year round.
How To Lose Weight Fast Tip # 1 : Stop eating just salad
It is a well-known tendency especially among female office workers . Can order a big salad with nothing but vegetables. Your colleagues see what you eat and applaud your efforts to lose weight . But before 2:00 , you get hungry and start looking for cookies and chocolate snacks. How 's that for one step forward and two steps back to your fat loss attempts ? While there's nothing wrong with having a salad for lunch , you should add some good clean protein like eggs and chicken breast and also good fats like avocados or guacamole to your salad as well . Remember this : Every meal should have a protein element . The protein and fat make you feel more satisfied after a meal and sustain your blood sugar level for a longer period of time so you're not looking for unhealthy snacks around the office right 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 constant blood sugar level and also keep your metabolism elevated . Because people snack on comfort and the overall availability of food around them , it is important to keep only healthy snacks such as dark chocolate , nuts , trail mixes , fruit or even beef jerky easily accessible . Throw all others away . Or give them a colleague wrath .
How To Lose Weight Fast Tip # 3: Start a simple exercise routine
Every fat loss program must have an exercise component. It does not even have an actual exercise such as jogging or swimming . If you have never exercised before in your life , you can also start with something as simple as brisk walking daily for 20 minutes and work up the intensity from there . The main goal is staying active and turn up your metabolism . As you get fitter ( and you will ) , crank up the intensity and challenge your body to reach new heights of fitness .
How To Lose Weight Fast Tip # 4: Stop jogging purely state
If you are jogging for some time and have not seen any significant weight loss results , then it's time for you to move to more challenging exercises . Jogging is a good practice to build your cardiovascular endurance , but not the best for fat loss . To writing effective fat , you need to exercise that elevates your heart rate to at least 80 % of your maximum heart rate and burns the most number of calories in the shortest time period . Full body exercises like burpees , squats , deadlifts , shoulder and pressing row gives you the most bang for your time spent exercising . Perform each exercise for 30 seconds with a 30 second rest in between 3 sets before moving onto the next. Do this for 10-15 minutes a day and you will see the results beyond what you experienced from months of jogging .
How To Lose Weight Fast Tip # 5: Do not avoid carbohydrates completely
Replacing carbs fat as the major contributor of weight gain , many people are avoiding all known types of carbs completely. I personally have a colleague who shuns carbs like the plague . Let me set the record straight. Not all carbs are bad . Our bodies need carbs to function properly . Carbs are our bodies' main source of energy . In fact , our brain functions primarily on carbs . Depriving your body of carbs can have detrimental effects on your body . Each type of food has time and space consumed . As a general rule , you should only eat low glycemic carbs such as brown rice , dark leafy vegetables , multi - grain bread , oatmeal , etc. High glycemic foods such as bananas, juice , white rice , potatoes and other processed foods is best consumed just right after an intense training .
How To Lose Weight Fast Tip # 6: Set realistic and measurable goals
A lot of people give up on a training or fat loss program after a week or so because they do not see the results they were expecting . First of all, you must remember that you do not get fat overnight . So you should not expect a miracle weight loss to occur as well . Setting realistic and measurable goals will help keep you motivated and continue towards your ultimate goal weight. So what is considered a realistic goal? The loss of 0.5- 1kg ( 1-2 lbs ) a week is a realistic . The loss of half an inch to your waist after two weeks is realistic . Of course , you have to be completely honest with yourself when you are accessing this goal . Ask yourself if you are really following the exercise program in religion ? How many times do you cheat on your diet ?
How To Lose Weight Fast Tip # 7: Focus on building muscle
Some people may not agree with me that exercise and muscle - building is essential for fat loss . For me , fat loss is all about changing body composition - the reduction of fat mass and increasing fat - free mass (muscle ) . The increase of fat - free mass will invariably contribute to the reduction of fat mass . For every pound of muscle in your body , you burn an extra 35-50 calories a day . Otherwise fat 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 gives your body with sexy curves to the opposite sex you like.
How To Lose Weight Fast Tip # 8: Invest in a whey protein supplement or meal replacement
Having 3 times a day with 3 snacks in between times is not always easy to prepare. That is why for convenience purposes , it is recommended that you buy a good whey protein or meal replacement supplement . Just add water or milk and you have 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. Fat loss involves certain behaviors and lifestyle changes . Your current lifestyle you got you now state . Continuing down this path obviously is not the fastest way to lose weight . We all know behavioral change is the hardest thing. This is why we need to make small changes on a daily basis that is more acceptable to our bodies . For example , if you currently drink two cans of soda every day , I can cut down to one a day . Then next week , I can cut down to one every two days . You get the picture. And for any program you decide to get started , stick with it for 21 days . Statistics showed that any change in behavior takes 21 to accept and approximately 60 days to form a habit . So no matter how much you hate a current diet or exercise program , persevere for 21 days . You'll be glad you did .
How To Lose Weight Fast Tip # 10: Surround yourself with like- minded people
Some people are too dependent on social support , while others not so much . If you belong to the former group , it is important that you factor this aspect of motivation especially when you are starting out on a fat loss program . During the first 21 days , it is important to stay motivated and focused on the goals you set for yourself. You are bound to encounter challenges and struggles as you go through the program . Like the days when your thighs are so sore after doing squats whole body or be good news as when you succeed in losing an inch off your waist . If you have friends who are doing the fat loss programs on you, great ! Share your results and how you feel about their programs . Talk to fitness professionals ; participate in online communities or Facebook groups to share experiences and gain knowledge . Also , do not just focus on the parts fat loss . Perceive the whole health and fitness experience . Buy fitness magazine , visit the website of fitness . Physiques look you desire to achieve and set it as your desktop wallpaper . Do whatever you need to stay motivated .
How To Lose Weight Fast Tip # 11: Train your legs
I'm not just talking about jogging here , I am referring to doing heavy squats , lunges , deadlifts , etc. If you've never done squats before , you know that it is one of the most demanding training in the world . You shortness of breath and sweating like a dog as if you sprinted a mile . But it is also one of the best exercises for building overall strength and of course burning calories . Leg exercises such as squats are usually compound exercises and as such burns more calories . Even if you are doing weighted squats , just doing body weight squats alone can be just as challenging . To be honest, my first 5 years of practice , I never once trained my legs . I always thought the upper body is more important and previously doing squats stunt your vertical growth . That is all wrong. Ever since I started doing squats , my energy went through the roof and my body fat levels remained consistently low all throughout the year . Now I do squats at least once a week otherwise my exercise is incomplete . If you have never trained your legs before , trust me, start your workouts with squats and you will be amazed 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 many calories they consume daily . Do you think you eat less by skipping a meal here and there . But you never consider sodas , cookies Grande Frappuccinos or shared by your colleagues you so casually put in your mouth during the day . If you take down everything ( and I mean every single thing including Mentos ) that you eat in a food diary , you will be surprised how many calories you are taking . Yes, I know it's quite a pain to jot down everything. But do yourself a favor and just do it for one day . It would be an absolute eye opener .
How To Lose Weight Fast Tip # 13: Learn to love water
Perhaps the most overlooked causes of weight gain, fluid you consume can be deceptively pack a ton of calories . Just a can of soda contains close to 150 calories . A grande mocha Frappuccino contains a whopping 420 calories . Drink soda and a Frappuccino every day and you will gain a pound a week .
Because we can so easily and carelessly gulp down a drink without a second thought , liquid calories are less risky . Fruit juice is not better. They contain all the naturally occurring sugar, fructose , like all other sugars if consumed in excess will result in weight obtained . One of the fastest ways to lose weight is to always choose water over all other beverages . Water has zero calories and is a natural source of hydration for our bodies . By simply replacing all your other sugar laden beverages with water , you will quickly be able to see the results of weight loss .
How To Lose Weight Fast Tip # 14: Limit alcohol
I know it is almost impossible to completely abstain from alcohol . But if your goal is to find the fastest way to lose weight , then you have to cut down your fun time . Alcohol is a toxic substance that has absolutely no nutritional benefit whatsoever . What 's more , each gram of alcohol contains 7 calories . Some cocktail glasses with sweet mixers are easy to pile on at least 1000 calories or more a night . You should also know that alcohol is an appetite stimulant. So do not be surprised if you feel hungry after a night of partying . Of course this leads to additional calories in your body that you do not need . If you are focusing on building muscle , excessive alcohol lowers your testosterone and increases levels of cortisol ( a stress hormone ) and thereby reducing the ability of your body to build muscle effectively.
With so many disadvantages to your fat loss goals , do you still need another reason not to drink ?
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