Everyone wants to know how to lose weight fast. We know the "watch your diet and exercise regularly" usual routine. But if it's as simple as that, then there would be so many fat people in this world!
Amid all the lies and exaggerations of industry weight loss can be difficult to separate the hype and lies from the truth. That's why in today's article, I will share with you 14 things you should 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 are about to read may contradict what you know weight loss.
How to Lose Weight Fast Tip # 1: Stop eating only salads
This is well known especially in the clerical habit. You can order a large with nothing but green salad. Colleagues watch what you eat and I congratulate you for your efforts to lose weight. But before 14 hours, get hungry and start looking cookies and chocolates to nibble. How to step forward and two steps back in their attempt to fat loss? While there is nothing wrong with having salads for lunch, you need to add some good clean proteins like eggs and chicken breasts and good fats like avocado or guacamole to your salad too. Remember this: Every meal should be a component of proteins. These proteins and fats make you feel more satisfied after eating and will help to keep sugar levels in the blood for a long time for not looking unhealthy snacks in the office after lunch.
How to Lose Weight Fast Tip # 2: Replace all unhealthy snacks at home and in the office
Contrary to popular belief, snacking is actually productive for fat loss. It snacking on healthy snacks between meals will help keep glucose levels stable blood, and also keep your metabolism high. Because people snack on convenience and the overall availability of food around, it is important to keep only healthy snacks like dark chocolate, nuts, trail mix, dried fruit or meat, even by hand. Throw away any. Or give them to a friend who you hate.
How to Lose Weight Fast Tip # 3: Start a routine of simple exercises
Each fat loss program must have an exercise component. There is not even an effective exercise like running or swimming. If you've never exercised before in your life, you can even start with something as simple as brisk walking for 20 minutes a day and work up some intensity from there. The main objective is to stay active and turning your metabolism. As you get fitter (and you) up the intensity and challenge your body to reach new levels of fitness.
How to Lose Weight Fast Tip # 4: Stop running in steady state
If you've been jogging for a while and have not seen significant results in weight loss, then it is time for you to move on to more difficult exercises. Running is a good exercise to build cardiovascular endurance, but it is not the best for fat loss. To burn fat effectively, you need a workout that increases your heart rate to at least 80% of your maximum heart rate and burn more calories in the shortest period of time. Body exercises like burpees, squats, deadlifts, shoulder presses and rows gives the best performance from your time spent exercising. Perform each exercise for 30 seconds with a 30 second break in between for 3 sets before moving to the next. Do this for 10-15 minutes a day and see results beyond what you have experienced months of jogging.
How to Lose Weight Fast Tip # 5: Do not avoid carbohydrates completely
When I replaced fat as the main contributor to carbohydrate weight gain, many people avoid all known types of carbohydrates completely. I personally have a leaky colleague carbs like the plague. Let's set the record straight. All carbohydrates are not bad. Our body needs carbohydrates to function properly. Carbohydrates are the main source of energy in our body. In fact, our brain works primarily on carbohydrates. Depriving your body of carbohydrates can have adverse effects on your body. Each type of food has its time and place to be consumed. Generally, you should consume carbohydrates with low glycemic index such as brown rice, dark green leafy vegetables, multi-grain bread, oatmeal, etc. Foods with a high glycemic index, such as bananas, fruit juice, white rice, potatoes and other processed foods are best eaten just right after intense exercise.
How to Lose Weight Fast Tip # 6: Set realistic and measurable goals
Many people give up on a training program or fat loss after a week or two, because they see the results they expected. First, you should remember that you do not get all the fat night. So do not expect a miracle weight loss to happen that way. Set realistic and measurable goals will help you stay motivated and keep your ultimate goal of weight loss. So consider it a realistic goal? 0.5-1kg loss (1-2 pounds) per week is realistic. The loss of one-half inch at the waist in two weeks is realistic. Of course, to be completely honest with yourself when you reach those goals. Ask yourself if you really follow the exercise program religiously? How many times have you cheated on your diet?
How to Lose Weight Fast Tip # 7: Focus on building muscle
Some people may disagree with me on that exercise and strength training is important for fat loss. For me, fat loss is about changing the composition of our body - reducing body fat and increasing lean body mass (muscle). The increase in lean body mass still contribute to the decrease in fat mass. For every pound of muscle in your body, you burn an extra 35-50 calories per day. Fat, moreover 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 the sexy curves reverse sexual desires.
How to Lose Weight Fast Tip # 8: Invest in a protein supplement whey or meal replacement
Having three meals a day with snacks 3 times between the two is not always easy to prepare. Therefore, for convenience, it is recommended that you buy a good protein supplement whey or meal replacement. Just add water or milk and you have a lot 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 must indicate that they are now. Continuing in this way is obviously not the fastest way to lose weight. We all know that behavior change is more difficult. That is why we have to make small changes each day, which is more acceptable to our body. For example, if you currently drink two cans of soda a day, reduced to a possible someday. Then next week, which may reduce both days. You get the picture. And any program you decide to start, stick with it for 21 days. Statistics have shown that a change in the behavior of 21 to accept and takes about 60 days to form a habit. So no matter how much you hate a diet or exercise program today, continue for 21 days. You will be glad you did.
How to Lose Weight Fast Tip # 10: Surround yourself with people who think like
Some people are highly dependent on social assistance, while others not so much. If you belong to the first category, it is important to take into account this aspect of motivation especially when starting 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 required to meet the challenges and struggles that you go through the program. As the days when your thighs are so sore after doing squats throughout the body, or even good news like when you manage to lose one inch from 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 Facebook or groups to share experiences and gain knowledge. Also, do not focus only on the part of fat loss. Enter all the experience of health and fitness. Buy fitness magazines, visit websites of fitness. Natural look you want to achieve and set as wallpaper. Do you need to stay motivated.
How to Lose Weight Fast Tip # 11: Train your legs
I'm not just talking about race here; I mean doing heavy squats, lunges, deadlifts, etc. If you've done squats before, you know that is one of the world's most demanding exercises. You sweat and panting like a dog if you ran a mile. But it is also one of the best exercises to develop overall strength and calories burned. Leg exercises like squats are usually compound exercises and as such, you burn more calories. Even if you do weighted squats, just doing bodyweight squats can be just as difficult. To be honest, my first 5 years of training, never brought my legs. I always thought that the upper body is more important than doing squats and may delay your vertical growth. This is a mistake. Since I'm doing squats, my strength went through the roof and my body fat levels remained consistently low throughout the year. Now I do squats at least once a week if my training is never complete. If you've never made 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.
How to Lose Weight Fast Tip # 12: Keep a food diary
Many people do not realize the amount of calories you consume each day. Do you think you are eating less and skipping a meal here and there. But do consider these sodas, cookies Big Frappuccinos or distributed by colleagues who so casually put in your mouth during the day. If you take everything (and I mean everything, including elements) that you eat in a food diary, you will be amazed at the amount of calories you take. Yes, I know it is painful enough to record everything. But do yourself a favor and just do it one day. It will be an absolute revelation.
How to Lose Weight Fast Tip # 13: Learn to love the water
Perhaps the increased weight causes more overlooked, falsely consuming liquids can be packed in a ton of calories. Just one can of soda contains about 150 calories. Mocha Frappuccino contains a huge 420 large calories. Drinking a soft drink and a Frappuccino every day and you will gain a pound a week.
Because we can so easily and carelessly swallowing afterthought soft moment, liquid calories are more harmful. Fruit juices are no better. They all contain fruit sugar, fructose, which, like all other sugar if consumed in excess will lead to an increase in natural weight. 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 of the body. Just replace all of your other sugary drinks loaded with water, you will quickly be able to see the results of weight loss.
Amid all the lies and exaggerations of industry weight loss can be difficult to separate the hype and lies from the truth. That's why in today's article, I will share with you 14 things you should 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 are about to read may contradict what you know weight loss.
How to Lose Weight Fast Tip # 1: Stop eating only salads
This is well known especially in the clerical habit. You can order a large with nothing but green salad. Colleagues watch what you eat and I congratulate you for your efforts to lose weight. But before 14 hours, get hungry and start looking cookies and chocolates to nibble. How to step forward and two steps back in their attempt to fat loss? While there is nothing wrong with having salads for lunch, you need to add some good clean proteins like eggs and chicken breasts and good fats like avocado or guacamole to your salad too. Remember this: Every meal should be a component of proteins. These proteins and fats make you feel more satisfied after eating and will help to keep sugar levels in the blood for a long time for not looking unhealthy snacks in the office after lunch.
How to Lose Weight Fast Tip # 2: Replace all unhealthy snacks at home and in the office
Contrary to popular belief, snacking is actually productive for fat loss. It snacking on healthy snacks between meals will help keep glucose levels stable blood, and also keep your metabolism high. Because people snack on convenience and the overall availability of food around, it is important to keep only healthy snacks like dark chocolate, nuts, trail mix, dried fruit or meat, even by hand. Throw away any. Or give them to a friend who you hate.
How to Lose Weight Fast Tip # 3: Start a routine of simple exercises
Each fat loss program must have an exercise component. There is not even an effective exercise like running or swimming. If you've never exercised before in your life, you can even start with something as simple as brisk walking for 20 minutes a day and work up some intensity from there. The main objective is to stay active and turning your metabolism. As you get fitter (and you) up the intensity and challenge your body to reach new levels of fitness.
How to Lose Weight Fast Tip # 4: Stop running in steady state
If you've been jogging for a while and have not seen significant results in weight loss, then it is time for you to move on to more difficult exercises. Running is a good exercise to build cardiovascular endurance, but it is not the best for fat loss. To burn fat effectively, you need a workout that increases your heart rate to at least 80% of your maximum heart rate and burn more calories in the shortest period of time. Body exercises like burpees, squats, deadlifts, shoulder presses and rows gives the best performance from your time spent exercising. Perform each exercise for 30 seconds with a 30 second break in between for 3 sets before moving to the next. Do this for 10-15 minutes a day and see results beyond what you have experienced months of jogging.
How to Lose Weight Fast Tip # 5: Do not avoid carbohydrates completely
When I replaced fat as the main contributor to carbohydrate weight gain, many people avoid all known types of carbohydrates completely. I personally have a leaky colleague carbs like the plague. Let's set the record straight. All carbohydrates are not bad. Our body needs carbohydrates to function properly. Carbohydrates are the main source of energy in our body. In fact, our brain works primarily on carbohydrates. Depriving your body of carbohydrates can have adverse effects on your body. Each type of food has its time and place to be consumed. Generally, you should consume carbohydrates with low glycemic index such as brown rice, dark green leafy vegetables, multi-grain bread, oatmeal, etc. Foods with a high glycemic index, such as bananas, fruit juice, white rice, potatoes and other processed foods are best eaten just right after intense exercise.
How to Lose Weight Fast Tip # 6: Set realistic and measurable goals
Many people give up on a training program or fat loss after a week or two, because they see the results they expected. First, you should remember that you do not get all the fat night. So do not expect a miracle weight loss to happen that way. Set realistic and measurable goals will help you stay motivated and keep your ultimate goal of weight loss. So consider it a realistic goal? 0.5-1kg loss (1-2 pounds) per week is realistic. The loss of one-half inch at the waist in two weeks is realistic. Of course, to be completely honest with yourself when you reach those goals. Ask yourself if you really follow the exercise program religiously? How many times have you cheated on your diet?
How to Lose Weight Fast Tip # 7: Focus on building muscle
Some people may disagree with me on that exercise and strength training is important for fat loss. For me, fat loss is about changing the composition of our body - reducing body fat and increasing lean body mass (muscle). The increase in lean body mass still contribute to the decrease in fat mass. For every pound of muscle in your body, you burn an extra 35-50 calories per day. Fat, moreover 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 the sexy curves reverse sexual desires.
How to Lose Weight Fast Tip # 8: Invest in a protein supplement whey or meal replacement
Having three meals a day with snacks 3 times between the two is not always easy to prepare. Therefore, for convenience, it is recommended that you buy a good protein supplement whey or meal replacement. Just add water or milk and you have a lot 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 must indicate that they are now. Continuing in this way is obviously not the fastest way to lose weight. We all know that behavior change is more difficult. That is why we have to make small changes each day, which is more acceptable to our body. For example, if you currently drink two cans of soda a day, reduced to a possible someday. Then next week, which may reduce both days. You get the picture. And any program you decide to start, stick with it for 21 days. Statistics have shown that a change in the behavior of 21 to accept and takes about 60 days to form a habit. So no matter how much you hate a diet or exercise program today, continue for 21 days. You will be glad you did.
How to Lose Weight Fast Tip # 10: Surround yourself with people who think like
Some people are highly dependent on social assistance, while others not so much. If you belong to the first category, it is important to take into account this aspect of motivation especially when starting 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 required to meet the challenges and struggles that you go through the program. As the days when your thighs are so sore after doing squats throughout the body, or even good news like when you manage to lose one inch from 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 Facebook or groups to share experiences and gain knowledge. Also, do not focus only on the part of fat loss. Enter all the experience of health and fitness. Buy fitness magazines, visit websites of fitness. Natural look you want to achieve and set as wallpaper. Do you need to stay motivated.
How to Lose Weight Fast Tip # 11: Train your legs
I'm not just talking about race here; I mean doing heavy squats, lunges, deadlifts, etc. If you've done squats before, you know that is one of the world's most demanding exercises. You sweat and panting like a dog if you ran a mile. But it is also one of the best exercises to develop overall strength and calories burned. Leg exercises like squats are usually compound exercises and as such, you burn more calories. Even if you do weighted squats, just doing bodyweight squats can be just as difficult. To be honest, my first 5 years of training, never brought my legs. I always thought that the upper body is more important than doing squats and may delay your vertical growth. This is a mistake. Since I'm doing squats, my strength went through the roof and my body fat levels remained consistently low throughout the year. Now I do squats at least once a week if my training is never complete. If you've never made 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.
How to Lose Weight Fast Tip # 12: Keep a food diary
Many people do not realize the amount of calories you consume each day. Do you think you are eating less and skipping a meal here and there. But do consider these sodas, cookies Big Frappuccinos or distributed by colleagues who so casually put in your mouth during the day. If you take everything (and I mean everything, including elements) that you eat in a food diary, you will be amazed at the amount of calories you take. Yes, I know it is painful enough to record everything. But do yourself a favor and just do it one day. It will be an absolute revelation.
How to Lose Weight Fast Tip # 13: Learn to love the water
Perhaps the increased weight causes more overlooked, falsely consuming liquids can be packed in a ton of calories. Just one can of soda contains about 150 calories. Mocha Frappuccino contains a huge 420 large calories. Drinking a soft drink and a Frappuccino every day and you will gain a pound a week.
Because we can so easily and carelessly swallowing afterthought soft moment, liquid calories are more harmful. Fruit juices are no better. They all contain fruit sugar, fructose, which, like all other sugar if consumed in excess will lead to an increase in natural weight. 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 of the body. Just replace all of your other sugary drinks loaded with water, you will quickly be able to see the results of weight loss.
