Everyone wants to know how to lose weight fast. We know that the "watch your diet and exercise regularly "usual routine. But if it's as simple as that, then there would be so many obese people in the world!
Amid all the lies and hype surrounding the industry of weight loss can be difficult to separate the hype and lies from the truth. So 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 slim throughout the 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: Replace unhealthy snacks at home and in the office :
Contrary to popular belief , snacking is really productive for fat loss . Eating healthy snacks between meals will help keep glucose levels stable blood and keep your metabolism high. Since people snack on the convenience and the overall availability of food around them , it is important to keep only healthy snacks like black chocolate, nuts, trail mix, fruit or even dried meat nearby. Discard all others away. Or give them to a friend who you hate.
How to Lose Weight Fast Tip # 2: Start a routine of simple exercises:
Each fat loss program must have an exercise component. Does not even have an effective exercise like running or swimming. If you have never exercised in your life, you can even start with something as simple as brisk walking for 20 minutes a day and something to work intensity from there. The main objective is to stay active and turning your metabolism. As you are fit (and you), get the intensity and challenge your body to a new level of fitness.
How to Lose Weight Quick Tip # 3: Stop running in steady state:
If you've been jogging for a while and have not seen significant weight loss results, then it is time for you to pass to more difficult exercises. Running is a good exercise to build cardiovascular endurance , but not the best for fat loss. To burn fat effectively, you must exercise that elevates the heart rate to at least 80 % of your maximum heart rate and burns more calories in the shortest time possible. Full body exercises like burpees, squats, deadlifts, shoulder presses and rows giving the most out of your time spent exercising. Perform each exercise for 30 seconds with a 30 second break between the 3 series before moving on to the next. Do this for 10-15 minutes a day, and you will see results beyond what they have experienced months of jogging .
How to Lose Weight Fast Tip # 4: Do not avoid carbohydrates completely:
When carbs replace fat as the main contributor to weight gain, many people avoid all known types of carbohydrates completely. Personally, I have a colleague who fled carbs like the plague. Let's set the record straight. Not 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 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, whole wheat bread, oatmeal, etc. High glycemic foods such as bananas, fruit juices, the white potato rice and other foods processed are best eaten right after intense exercise.
How to Lose Weight Quick Tip # 5: realistic goals and measurable:
Many people give up on a program of training and fat loss after a week or two, because they see the results they expected. First, you must remember that you are not fat at night. So you should not expect a miracle weight loss happen. Set realistic and measurable goals will help you stay motivated and keep your ultimate goal of losing weight. So consider it a realistic goal ? The loss of 0.5 kg (1 lb ) 1-2 week is realistic. The loss of one-half inch at the waist after two weeks is realistic. Of course, to be completely honest with yourself when you reach those goals. Ask yourself if you really follow the program religiously exercises? How many times did you cheat on your diet?
How to Lose Weight Fast Tip # 6: Focus on building muscle:
Some people may disagree with me that exercise and strength is important for fat loss. For me, fat loss is all about changing the composition of our body - the reduction of body fat and increase 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 an extra 35 to 50 calories burned 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 opposite sex desires sensual curves.
How to Lose Weight Fast Tip # 7: Invest in a protein supplement whey or meal replacement:
You have 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 having a lot of quality protein.
Amid all the lies and hype surrounding the industry of weight loss can be difficult to separate the hype and lies from the truth. So 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 slim throughout the 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: Replace unhealthy snacks at home and in the office :
Contrary to popular belief , snacking is really productive for fat loss . Eating healthy snacks between meals will help keep glucose levels stable blood and keep your metabolism high. Since people snack on the convenience and the overall availability of food around them , it is important to keep only healthy snacks like black chocolate, nuts, trail mix, fruit or even dried meat nearby. Discard all others away. Or give them to a friend who you hate.
How to Lose Weight Fast Tip # 2: Start a routine of simple exercises:
Each fat loss program must have an exercise component. Does not even have an effective exercise like running or swimming. If you have never exercised in your life, you can even start with something as simple as brisk walking for 20 minutes a day and something to work intensity from there. The main objective is to stay active and turning your metabolism. As you are fit (and you), get the intensity and challenge your body to a new level of fitness.
How to Lose Weight Quick Tip # 3: Stop running in steady state:
If you've been jogging for a while and have not seen significant weight loss results, then it is time for you to pass to more difficult exercises. Running is a good exercise to build cardiovascular endurance , but not the best for fat loss. To burn fat effectively, you must exercise that elevates the heart rate to at least 80 % of your maximum heart rate and burns more calories in the shortest time possible. Full body exercises like burpees, squats, deadlifts, shoulder presses and rows giving the most out of your time spent exercising. Perform each exercise for 30 seconds with a 30 second break between the 3 series before moving on to the next. Do this for 10-15 minutes a day, and you will see results beyond what they have experienced months of jogging .
How to Lose Weight Fast Tip # 4: Do not avoid carbohydrates completely:
When carbs replace fat as the main contributor to weight gain, many people avoid all known types of carbohydrates completely. Personally, I have a colleague who fled carbs like the plague. Let's set the record straight. Not 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 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, whole wheat bread, oatmeal, etc. High glycemic foods such as bananas, fruit juices, the white potato rice and other foods processed are best eaten right after intense exercise.
How to Lose Weight Quick Tip # 5: realistic goals and measurable:
Many people give up on a program of training and fat loss after a week or two, because they see the results they expected. First, you must remember that you are not fat at night. So you should not expect a miracle weight loss happen. Set realistic and measurable goals will help you stay motivated and keep your ultimate goal of losing weight. So consider it a realistic goal ? The loss of 0.5 kg (1 lb ) 1-2 week is realistic. The loss of one-half inch at the waist after two weeks is realistic. Of course, to be completely honest with yourself when you reach those goals. Ask yourself if you really follow the program religiously exercises? How many times did you cheat on your diet?
How to Lose Weight Fast Tip # 6: Focus on building muscle:
Some people may disagree with me that exercise and strength is important for fat loss. For me, fat loss is all about changing the composition of our body - the reduction of body fat and increase 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 an extra 35 to 50 calories burned 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 opposite sex desires sensual curves.
How to Lose Weight Fast Tip # 7: Invest in a protein supplement whey or meal replacement:
You have 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 having a lot of quality protein.
How to Lose Weight Fast Tip # 8: Stop eating only salads:
It is well known especially among clerical habit. You can order a large with nothing but green salad. Colleagues see what you eat and I commend you for your efforts to lose weight. But before 14 hours, hungry and start looking cookies and chocolates to nibble. How is it that one step forward and two steps back in their attempt to fat loss? While there is nothing wrong with having salads for lunch, then you must add something good clean protein, such as eggs and chicken breasts and good fats like avocado or guacamole and salads. Remember this: Every meal should be a member of the protein. These proteins and fats make you feel more satisfied after eating and keep your blood sugar in the blood for a long time to not be looking unhealthy snacks around the office after lunch.
How to Lose Weight Quick 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 you have stated that you are now. Continuing in this way is obviously the fastest way to lose weight. We all know that behavior change is more difficult. That's why we have to make small changes each day which is more acceptable to the body. For example, if you currently drink two cans of soda per day, reduced to a box per day. Then, next week, can save both days. You get the picture. And any program that you decide to start, stick with it for 21 days. Statistics have shown that any change in the behavior of 21 to accept and take about 60 days to form a habit. So no matter how much you hate a diet program or the current financial year, will 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 very dependent on social assistance, while others not so much. If you belong to the first group, 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 respond to the challenges and struggles that you go through the program. As the days when her thighs are so sore after doing squats throughout the body, or even as good news 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 with professional skill, participate in online communities or Facebook groups to share experiences and gain knowledge. Also, do not focus only on the part of fat loss. Enter whole experience of health and fitness . Buy fitness magazines, visit websites of fitness. Looks to be achieved and set as wallpaper. Do you need to stay motivated .
How to Lose Weight Fast Tip # 11: Train your legs:
I do not mean just running here, I am referring to the heavy squats, lunges, deadlifts, etc. If you've done squats before, you know that this is one of the most demanding exercises in the world. You pants and sweat like a dog if you ran a mile . But it is also one of the best exercises to develop general and , of course , hard to burn calories. Leg exercises like squats are generally composed these exercises and burn more calories. Even if you do weighted squats at bodyweight squats alone can be so difficult. To be honest, my first 5 years of training, I have never driven my legs. I always thought that the upper body is more important and could affect the squat vertical growth. This is 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, do squats at least once a week if my training is never complete. If you have never trained legs before, believe me, log your workouts with squats and you will be amazed at 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 you never see these soft drinks, Big Frappuccinos these cookies or distributed by his colleagues who so casually put in your mouth during the day. If you take everything (and I mean everything, including elements ) eating in a food diary, you will be surprised to know the amount of calories you take. Yes, I know it is quite painful 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 most overlooked weight gain causes the liquid you drink can pack falsely in a lot of calories. Just one can of soda contains about 150 calories. Great Mocha Frappuccino contains a huge 420 calories. Drinking a soft drink and a Frappuccino every day and you will gain one pound per week .
Because we can swallow so easily and carelessly afterthought soft, liquid calories are more harmful. Fruit juices are no better. They all contain natural sugar in fruit, fructose, which, like all other cases of excessive sugar consumption leads to 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 hydrating our body. By simply replacing all other sugary drinks loaded with water, will soon be able to see the results of weight loss.
How to Lose Weight Fast Tip # 14 : Limit alcohol consumption:
I know it's almost impossible to completely abstain from alcohol. But if your goal is to find the fastest way to lose weight, then you need to reduce your happy hours. Alcohol is a toxic substance with no absolutely no nutritional benefit. In addition, each gram of alcohol contains 7 calories. Few cocktail glasses with sweet mixers can easily accumulate 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 extra calories in your body that you do not need. If you focus on building muscle, excess alcohol lowers testosterone levels and increases levels of cortisol ( stress hormone) consumption, thus reducing the ability of your body to build muscle effectively.
It is well known especially among clerical habit. You can order a large with nothing but green salad. Colleagues see what you eat and I commend you for your efforts to lose weight. But before 14 hours, hungry and start looking cookies and chocolates to nibble. How is it that one step forward and two steps back in their attempt to fat loss? While there is nothing wrong with having salads for lunch, then you must add something good clean protein, such as eggs and chicken breasts and good fats like avocado or guacamole and salads. Remember this: Every meal should be a member of the protein. These proteins and fats make you feel more satisfied after eating and keep your blood sugar in the blood for a long time to not be looking unhealthy snacks around the office after lunch.
How to Lose Weight Quick 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 you have stated that you are now. Continuing in this way is obviously the fastest way to lose weight. We all know that behavior change is more difficult. That's why we have to make small changes each day which is more acceptable to the body. For example, if you currently drink two cans of soda per day, reduced to a box per day. Then, next week, can save both days. You get the picture. And any program that you decide to start, stick with it for 21 days. Statistics have shown that any change in the behavior of 21 to accept and take about 60 days to form a habit. So no matter how much you hate a diet program or the current financial year, will 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 very dependent on social assistance, while others not so much. If you belong to the first group, 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 respond to the challenges and struggles that you go through the program. As the days when her thighs are so sore after doing squats throughout the body, or even as good news 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 with professional skill, participate in online communities or Facebook groups to share experiences and gain knowledge. Also, do not focus only on the part of fat loss. Enter whole experience of health and fitness . Buy fitness magazines, visit websites of fitness. Looks to be achieved and set as wallpaper. Do you need to stay motivated .
How to Lose Weight Fast Tip # 11: Train your legs:
I do not mean just running here, I am referring to the heavy squats, lunges, deadlifts, etc. If you've done squats before, you know that this is one of the most demanding exercises in the world. You pants and sweat like a dog if you ran a mile . But it is also one of the best exercises to develop general and , of course , hard to burn calories. Leg exercises like squats are generally composed these exercises and burn more calories. Even if you do weighted squats at bodyweight squats alone can be so difficult. To be honest, my first 5 years of training, I have never driven my legs. I always thought that the upper body is more important and could affect the squat vertical growth. This is 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, do squats at least once a week if my training is never complete. If you have never trained legs before, believe me, log your workouts with squats and you will be amazed at 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 you never see these soft drinks, Big Frappuccinos these cookies or distributed by his colleagues who so casually put in your mouth during the day. If you take everything (and I mean everything, including elements ) eating in a food diary, you will be surprised to know the amount of calories you take. Yes, I know it is quite painful 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 most overlooked weight gain causes the liquid you drink can pack falsely in a lot of calories. Just one can of soda contains about 150 calories. Great Mocha Frappuccino contains a huge 420 calories. Drinking a soft drink and a Frappuccino every day and you will gain one pound per week .
Because we can swallow so easily and carelessly afterthought soft, liquid calories are more harmful. Fruit juices are no better. They all contain natural sugar in fruit, fructose, which, like all other cases of excessive sugar consumption leads to 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 hydrating our body. By simply replacing all other sugary drinks loaded with water, will soon be able to see the results of weight loss.
How to Lose Weight Fast Tip # 14 : Limit alcohol consumption:
I know it's almost impossible to completely abstain from alcohol. But if your goal is to find the fastest way to lose weight, then you need to reduce your happy hours. Alcohol is a toxic substance with no absolutely no nutritional benefit. In addition, each gram of alcohol contains 7 calories. Few cocktail glasses with sweet mixers can easily accumulate 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 extra calories in your body that you do not need. If you focus on building muscle, excess alcohol lowers testosterone levels and increases levels of cortisol ( stress hormone) consumption, thus reducing the ability of your body to build muscle effectively.
