Everyone wants to know how to lose weight fast. We know that the "watch your diet and exercise regularly" usual routine. But if it is that simple, then there would be so many fat people in this world!
Amidst all the lies and exaggerations about the weight loss industry, it 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 must 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 about weight loss.
How to Lose Weight Fast Tip 1: Stop eating only salads
This is a habit well known especially among office workers. You can order great with nothing but green salad. Colleagues watching what you eat and applauds your efforts to lose weight. But before 14:00, you are hungry and start looking for biscuits and chocolates to nibble. How's that for a step forward and two steps back in their attempt to fat loss? While there is nothing wrong with having salads for lunch, you should add some good own proteins like eggs and chicken breasts and good fats like avocado or guacamole in salads as well. Remember this: Each meal should have a protein component. These proteins and fats you feel more satisfied after eating and their blood sugar levels can sustain for a longer period so you do not look for unhealthy snacks in the office 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 really productive for fat loss. You eat healthy snacks between meals will help maintain a constant level of glucose in the blood and also keep your metabolism high. Because people snack on convenience and the overall availability of food around, it's important to have healthy snacks that dark chocolate, nuts, trail mixes, dried fruit and beef, even within walking distance. Throw all others. Or give a colleague who you hate.
How to Lose Weight Fast Tip 3: Start a routine of simple exercises
Each weight loss program should have a component of the exercise. You do not even need a real exercise like running 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 up the intensity from there. The main objective is to stay active and turning your metabolism. As in the form (and want), go up the intensity and challenge your body to new levels of fitness.
How to Lose Weight Fast Tip 4: Stop jogging stable condition
If you have been jogging for a while and did not see significant weight loss results, then it is time for you to move on to more difficult exercises. Running 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 burn more calories in the shortest period of time. Full body exercises like burpees, squats, deadlifts, shoulder presses and lines that gives the most of your time spent exercising. Perform each exercise for 30 seconds with a 30 second pause between the 3 series before moving on to the next. Do this for 10 to 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 carbohydrates replace fat as the main contributor to weight gain, many people are avoiding all known types of carbohydrates completely. I personally have a colleague who flees from carbohydrates like the plague. Let me set the record straight. All carbohydrates are not bad. Our body needs carbohydrates to function properly. Carbohydrates are the main source of energy for our bodies. 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 be eaten. In general, you should eat low-glycemic carbs such as brown rice, green vegetables with dark green leaves, whole wheat bread, oatmeal, etc. Foods with a high glycemic index such as banana, fruit juice, white rice, potatoes and other processed foods are the most consumed immediately after intense exercise.
How to Lose Weight Fast Tip 6: Set measurable goals realistic
Many people give up on a drive loss program or fat after a week or two because the results are not expected. First, you must remember that you do not get fat overnight. So do not expect a miracle weight loss occur. Realistic, measurable set will help you stay motivated and continue toward its ultimate weight loss goal. This was seen as a realistic goal? Losing 0.5-1kg (1-2 pounds) per week is realistic. The loss of a half inch on your waist after two weeks is realistic. Of course, you must be completely honest with yourself when you go to these objectives. Ask yourself if you really follow the 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 with me on this development of the exercise and the muscle is important for fat loss. For me, the fat loss is all about changing your body composition - reducing the mass fat and increase lean body mass (muscles). The increase in fat free mass invariably contribute to fat mass decreased. For each muscle in your body must burn book 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, have more muscle is what will give your body the sexy curves than the desires of the opposite sex.
How to Lose Weight Fast Tip 8: Investing in a supplement of whey protein or meal replacement
Have 3 meals a day with 3 snacks between both is not always easy to prepare. Therefore for convenience, it is recommended that you buy a good whey protein or meal replacement supplement. Simply add water or milk and having a portion 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 a change in behavior and lifestyle. Your current lifestyle that came to the state that is now. Continuing on this path, it is obviously not the best way to lose weight. We all know that behavior change is the most difficult. That's why we need to make small changes each day, which is more acceptable to the body. For example, if you currently drink two cans of soda a day, reduced to a possible one day. Then, the following week, reduced to a box every other day. 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 take about 60 days to form a habit. So no matter how much you hate a current diet or exercise program, to 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 highly dependent on welfare, while others not so much. If you belong to the first category, it is important to take 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're bound to find the challenges and struggles that you go through the program. As a day when your thighs are so sore after doing squats around the body or even good news when you manage to lose some of your waist. If you have friends who do 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. Enter experience overall health and fitness. Buy fitness magazines, visit the fitness websites. Watching a physique 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 am not talking here only race; I mean do heavy squats, lunges, deadlifts, etc. If you have already done squats before, you know that it is one of the most demanding exercises in the world. You gasp and you sweat like a dog like you ran a mile. But it is also one of the best exercises to develop overall strength and calories, of course, on the fire. Leg exercises like squats are generally compounds such as exercises and burns more calories. Even if you do not do weighted squats, bodyweight squats by itself, it can be so difficult. To be honest, 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 stunt its vertical growth. That's all a fallacy. Since I started doing squats, my strength went through the roof and my body fat levels remained consistently low throughout the year. Now I sit at least once a week if my training is never complete. If you've never trained legs before, believe me, start your workouts with squats and you will 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 many calories they consume each day. Do you think you eat less skipping a meal here and there. But he never considered these drinks, large or Frappuccinos these biscuits distributed by colleagues as accidentally put in your mouth during the day. If you take everything (and I mean everything, including the elements) you eat in a food diary, you'd be surprised how many calories you take. Yes, I know it's a big pain to record everything. But do yourself a favor and just do it for a day. It is a revelation.
How to Lose Weight Fast Tip 13: Learn to love water
Perhaps the most overlooked causes of weight gain, fluid consumption may deceptively pack in a ton of calories. Just one can of soda contains about 150 calories. Mocha Frappuccino contains a big huge 420 calories. Drink a soda and Frappuccino every day and you will gain a pound a week.
Because we can easily swallow without care for the drinks without thinking twice, liquid calories are more harmful. Fruit juices are not better. All contain natural sugar in fruit, fructose, who, like all other sugars when consumed in excess will result in weight gain. One of the quickest ways to lose weight is always choose water over other beverages. Water has zero calories and is a natural source of hydration of our body. By simply replacing all other water loaded with sugary drinks you'll soon be able to see weight loss results.
How to Lose Weight Fast Tip 14: Limit alcohol consumption
I know it is almost impossible to abstain from alcohol. But if your goal is to find the fastest way to lose weight then you need to reduce their happy hours. Alcohol is a toxic substance with absolutely no no nutritional benefit. Moreover, each gram of alcohol contains 7 calories. Cocktail drink with sweet mixers can easily be stacked at least 1,000 calories or more per night. You should also know that alcohol is an appetite stimulant. So do not be surprised if you get hungry after a night out. Of course, this leads to the extra calories in your body that you do not need. If you focus on building muscle, excess alcohol decreases your testosterone levels and increases levels of cortisol (stress hormone), thus reducing the ability of your body to build muscle effectively.
With so many disadvantages to their fat loss goals, you need yet another reason not to drink?
Amidst all the lies and exaggerations about the weight loss industry, it 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 must 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 about weight loss.
How to Lose Weight Fast Tip 1: Stop eating only salads
This is a habit well known especially among office workers. You can order great with nothing but green salad. Colleagues watching what you eat and applauds your efforts to lose weight. But before 14:00, you are hungry and start looking for biscuits and chocolates to nibble. How's that for a step forward and two steps back in their attempt to fat loss? While there is nothing wrong with having salads for lunch, you should add some good own proteins like eggs and chicken breasts and good fats like avocado or guacamole in salads as well. Remember this: Each meal should have a protein component. These proteins and fats you feel more satisfied after eating and their blood sugar levels can sustain for a longer period so you do not look for unhealthy snacks in the office 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 really productive for fat loss. You eat healthy snacks between meals will help maintain a constant level of glucose in the blood and also keep your metabolism high. Because people snack on convenience and the overall availability of food around, it's important to have healthy snacks that dark chocolate, nuts, trail mixes, dried fruit and beef, even within walking distance. Throw all others. Or give a colleague who you hate.
How to Lose Weight Fast Tip 3: Start a routine of simple exercises
Each weight loss program should have a component of the exercise. You do not even need a real exercise like running 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 up the intensity from there. The main objective is to stay active and turning your metabolism. As in the form (and want), go up the intensity and challenge your body to new levels of fitness.
How to Lose Weight Fast Tip 4: Stop jogging stable condition
If you have been jogging for a while and did not see significant weight loss results, then it is time for you to move on to more difficult exercises. Running 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 burn more calories in the shortest period of time. Full body exercises like burpees, squats, deadlifts, shoulder presses and lines that gives the most of your time spent exercising. Perform each exercise for 30 seconds with a 30 second pause between the 3 series before moving on to the next. Do this for 10 to 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 carbohydrates replace fat as the main contributor to weight gain, many people are avoiding all known types of carbohydrates completely. I personally have a colleague who flees from carbohydrates like the plague. Let me set the record straight. All carbohydrates are not bad. Our body needs carbohydrates to function properly. Carbohydrates are the main source of energy for our bodies. 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 be eaten. In general, you should eat low-glycemic carbs such as brown rice, green vegetables with dark green leaves, whole wheat bread, oatmeal, etc. Foods with a high glycemic index such as banana, fruit juice, white rice, potatoes and other processed foods are the most consumed immediately after intense exercise.
How to Lose Weight Fast Tip 6: Set measurable goals realistic
Many people give up on a drive loss program or fat after a week or two because the results are not expected. First, you must remember that you do not get fat overnight. So do not expect a miracle weight loss occur. Realistic, measurable set will help you stay motivated and continue toward its ultimate weight loss goal. This was seen as a realistic goal? Losing 0.5-1kg (1-2 pounds) per week is realistic. The loss of a half inch on your waist after two weeks is realistic. Of course, you must be completely honest with yourself when you go to these objectives. Ask yourself if you really follow the 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 with me on this development of the exercise and the muscle is important for fat loss. For me, the fat loss is all about changing your body composition - reducing the mass fat and increase lean body mass (muscles). The increase in fat free mass invariably contribute to fat mass decreased. For each muscle in your body must burn book 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, have more muscle is what will give your body the sexy curves than the desires of the opposite sex.
How to Lose Weight Fast Tip 8: Investing in a supplement of whey protein or meal replacement
Have 3 meals a day with 3 snacks between both is not always easy to prepare. Therefore for convenience, it is recommended that you buy a good whey protein or meal replacement supplement. Simply add water or milk and having a portion 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 a change in behavior and lifestyle. Your current lifestyle that came to the state that is now. Continuing on this path, it is obviously not the best way to lose weight. We all know that behavior change is the most difficult. That's why we need to make small changes each day, which is more acceptable to the body. For example, if you currently drink two cans of soda a day, reduced to a possible one day. Then, the following week, reduced to a box every other day. 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 take about 60 days to form a habit. So no matter how much you hate a current diet or exercise program, to 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 highly dependent on welfare, while others not so much. If you belong to the first category, it is important to take 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're bound to find the challenges and struggles that you go through the program. As a day when your thighs are so sore after doing squats around the body or even good news when you manage to lose some of your waist. If you have friends who do 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. Enter experience overall health and fitness. Buy fitness magazines, visit the fitness websites. Watching a physique 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 am not talking here only race; I mean do heavy squats, lunges, deadlifts, etc. If you have already done squats before, you know that it is one of the most demanding exercises in the world. You gasp and you sweat like a dog like you ran a mile. But it is also one of the best exercises to develop overall strength and calories, of course, on the fire. Leg exercises like squats are generally compounds such as exercises and burns more calories. Even if you do not do weighted squats, bodyweight squats by itself, it can be so difficult. To be honest, 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 stunt its vertical growth. That's all a fallacy. Since I started doing squats, my strength went through the roof and my body fat levels remained consistently low throughout the year. Now I sit at least once a week if my training is never complete. If you've never trained legs before, believe me, start your workouts with squats and you will 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 many calories they consume each day. Do you think you eat less skipping a meal here and there. But he never considered these drinks, large or Frappuccinos these biscuits distributed by colleagues as accidentally put in your mouth during the day. If you take everything (and I mean everything, including the elements) you eat in a food diary, you'd be surprised how many calories you take. Yes, I know it's a big pain to record everything. But do yourself a favor and just do it for a day. It is a revelation.
How to Lose Weight Fast Tip 13: Learn to love water
Perhaps the most overlooked causes of weight gain, fluid consumption may deceptively pack in a ton of calories. Just one can of soda contains about 150 calories. Mocha Frappuccino contains a big huge 420 calories. Drink a soda and Frappuccino every day and you will gain a pound a week.
Because we can easily swallow without care for the drinks without thinking twice, liquid calories are more harmful. Fruit juices are not better. All contain natural sugar in fruit, fructose, who, like all other sugars when consumed in excess will result in weight gain. One of the quickest ways to lose weight is always choose water over other beverages. Water has zero calories and is a natural source of hydration of our body. By simply replacing all other water loaded with sugary drinks you'll soon be able to see weight loss results.
How to Lose Weight Fast Tip 14: Limit alcohol consumption
I know it is almost impossible to abstain from alcohol. But if your goal is to find the fastest way to lose weight then you need to reduce their happy hours. Alcohol is a toxic substance with absolutely no no nutritional benefit. Moreover, each gram of alcohol contains 7 calories. Cocktail drink with sweet mixers can easily be stacked at least 1,000 calories or more per night. You should also know that alcohol is an appetite stimulant. So do not be surprised if you get hungry after a night out. Of course, this leads to the extra calories in your body that you do not need. If you focus on building muscle, excess alcohol decreases your testosterone levels and increases levels of cortisol (stress hormone), thus reducing the ability of your body to build muscle effectively.
With so many disadvantages to their fat loss goals, you need yet another reason not to drink?
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