How to lose weight fast: 14 things you can do to lose weight fast!
Everyone wants to know how to lose weight fast. We know that the " watch your diet and exercise regularly " normal routine. But if it's as simple as that , then there would be so many obese people in the world !
In the midst of all the lies and hype surrounding the industry 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 should 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 weight loss .
How to Lose Weight Fast Tip # 1: Stop eating only salads
It is a well known especially among clerical habit . You can order a large salad with nothing but green . Colleagues see what you eat and I commend you for your efforts to lose weight. But before 14 hours , you get hungry and start looking cookies and chocolates to nibble . How to step forward and two steps back in their fat loss attempts ? While there is nothing wrong with having salads for lunch only , add a bit of good clean protein like eggs and chicken breasts and also good fats like avocado or guacamole and salads. Remember this: Every meal should be a component of proteins. These proteins and fats make you feel more satisfied after eating and help keep sugar levels in the blood for a long time , so you will not be looking unhealthy snacks around the office after lunch.
How to Lose Weight Fast Tip # 2: Replace unhealthy snacks in your home and in your office
Contrary to popular belief , snacking is really productive for fat loss . Eating healthy snacks between meals will help maintain a stable level of glucose in the blood and also keep your metabolism high . Since people snack on convenience and general availability of food around, it is important to keep only healthy snacks like black chocolate , nuts , trail mix , fruit or meat , including dried beef very well. Take any other action . Or give them to a friend who you hate .
How to Lose Weight Fast Tip # 3: Start a simple exercise routine
Each fat loss program must have an exercise component . Not even need an effective exercise like running or swimming . If you have never exercised in your life , you can even start something as simple as brisk walking for 20 minutes a day and work up something there intensity . The main objective is to stay active and turning your metabolism. As you are in good shape ( and you) , get the intensity and challenge your body to reach new levels of fitness .
How to Lose Weight Fast Tip # 4: Let run steady state
If you have been running for a while and has not seen significant results in weight loss , then it's time for you to move on 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 . Body exercises like burpees , squats, deadlifts , shoulder presses and rows that gives the most of your time spent exercising . Perform each exercise for 30 seconds with a 30 second break in the middle for 3 sets before moving to the next. To do this for 10-15 minutes a day and see results beyond what they have experienced month of jogging .
How to Lose Weight Fast Tip # 5: Do not avoid carbohydrates completely
When the fat replaced carbohydrates as the main contributor to weight gain , many people avoid all carbs completely known . Personally , I have a colleague who avoid carbs like the plague . Let me set the record straight. Not all carbs 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 . In general , you should consume carbohydrates with low glycemic index such as brown rice , green leafy vegetables , whole wheat bread , oatmeal, etc. with high glycemic index foods , such as bananas , fruit juice , white rice , potatoes and other foods are best eaten processed only after intense exercise.
How to Lose Weight Fast Tip # 6: Set 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 occurs and . Set realistic and measurable goals will help you stay motivated and continue toward its goal of ultimate weight loss . So what is considered a realistic goal ? Lose 0.5-1 kg ( 1.2 pounds ) per 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 exercise program religiously ? How many times did you cheat on your diet ?
How to Lose Weight Fast Tip # 7: Focus on muscle building
Some people disagree with me that exercise and strength is important for fat loss . For me , weight loss is about changing the composition of our body - the reduction of body fat and increase lean body mass ( muscle). The increase in lean body mass , undoubtedly contribute to the reduction of body fat. For every pound of muscle in your body , you burn an extra 35-50 calories per day. Other 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 the sexy curves that the desires of the opposite sex .
How to Lose Weight Fast Tip # 8: Invest in a supplement of whey protein or meal replacement
Having 3 meals a day with 3 snacks times between the two is not always easy to prepare. Therefore, for reasons of convenience , it is recommended that you buy a good supply of whey protein or meal replacement . Just add water or milk and is a part of protein quality .
How to Lose Weight Fast Tip # 9: Make small changes and keep for 21 days
Let's be honest with ourselves . Fat loss involves a change in behavior and lifestyle. Your current lifestyle have stated that it is now. Continuing in this way is not obviously the best way to lose weight. We all know that behavior change is the most difficult . So we have to make small changes every day that it is not acceptable to our body. For example , if you currently drink two cans of soda a day , reduced to a possible someday. Then , next week , can be reduced to every other day. You get the picture . And any program that 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 diet or exercise program now , 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 group , it is important to take into account 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 encounter difficulties and struggles that go through the program. In the days when your thighs are so sore after doing squats throughout the body, or even good news , such as when you manage to lose an inch from her waist. If you have friends that make fat loss program with you , that's perfect ! Share your results and how you feel about the program with them . Talk to fitness professionals , participate in online communities and Facebook groups to share experiences and gain knowledge. Also, do not focus only on the part of fat loss . Enter the overall health and physical experience . Buy fitness magazines , fitness websites visit . Natural look 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'm not just talking about race here , I am referring to the heavy squats , lunges , deadlifts , etc. If you've done squats before, you know that is one of the world's most demanding exercises . 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 , the strength burn calories. Leg exercises such as squats are usually compound exercises and as such it burns more calories. Even if you do weighted squats , just do body weight squats alone can be so difficult. To be honest , in my first 5 years of training, I've never driven my legs . I always thought that the upper body is more important and squats do could affect vertical growth . This is a fallacy . Since I started doing squats, my strength went through the roof and my body fat percentage has remained consistently low throughout the year . Now , do sit ups at least once a week if my training is never complete . If you've never trained legs before , believe me , start your workout 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 that eating less skipping a meal here and there. But do not consider these drinks , frappuccinos Large or biscuits distributed by colleagues who so casually put in your mouth during the day. If you take everything (and I mean everything , including elements ) you eat in a food journal , you will be amazed at the amount of calories you take . Yes , I know it is quite painful to record everything . But do yourself a favor and do it one day . This is an absolute revelation .
How to Lose Weight Fast Tip # 13: Learn to love the water
Perhaps the most neglected weight gain causes the liquid you drink can pack falsely in a lot of calories . Just one can of soda contains about 150 calories. A large mocha Frappuccino contains a whopping 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. All contain natural fruit sugar , fructose , which , like all other sugar consumed in excess will lead 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 source of natural hydration of the body. Just replace all other sugary drinks loaded with water , will soon be able to see weight loss results .
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 absolutely no nutritional benefit . Furthermore, each gram of alcohol contains 7 calories . A 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 of partying. Of course , this leads to more calories in your body that you do not need . If you focus on building muscle , excess alcohol lowers testosterone levels and increases cortisol ( stress hormone) , consumption , thus reducing the ability of your body to build muscle effectively.
With so many drawbacks to your fat loss goals , you still have another reason not to drink?
In the midst of all the lies and hype surrounding the industry 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 should 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 weight loss .
How to Lose Weight Fast Tip # 1: Stop eating only salads
It is a well known especially among clerical habit . You can order a large salad with nothing but green . Colleagues see what you eat and I commend you for your efforts to lose weight. But before 14 hours , you get hungry and start looking cookies and chocolates to nibble . How to step forward and two steps back in their fat loss attempts ? While there is nothing wrong with having salads for lunch only , add a bit of good clean protein like eggs and chicken breasts and also good fats like avocado or guacamole and salads. Remember this: Every meal should be a component of proteins. These proteins and fats make you feel more satisfied after eating and help keep sugar levels in the blood for a long time , so you will not be looking unhealthy snacks around the office after lunch.
How to Lose Weight Fast Tip # 2: Replace unhealthy snacks in your home and in your office
Contrary to popular belief , snacking is really productive for fat loss . Eating healthy snacks between meals will help maintain a stable level of glucose in the blood and also keep your metabolism high . Since people snack on convenience and general availability of food around, it is important to keep only healthy snacks like black chocolate , nuts , trail mix , fruit or meat , including dried beef very well. Take any other action . Or give them to a friend who you hate .
How to Lose Weight Fast Tip # 3: Start a simple exercise routine
Each fat loss program must have an exercise component . Not even need an effective exercise like running or swimming . If you have never exercised in your life , you can even start something as simple as brisk walking for 20 minutes a day and work up something there intensity . The main objective is to stay active and turning your metabolism. As you are in good shape ( and you) , get the intensity and challenge your body to reach new levels of fitness .
How to Lose Weight Fast Tip # 4: Let run steady state
If you have been running for a while and has not seen significant results in weight loss , then it's time for you to move on 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 . Body exercises like burpees , squats, deadlifts , shoulder presses and rows that gives the most of your time spent exercising . Perform each exercise for 30 seconds with a 30 second break in the middle for 3 sets before moving to the next. To do this for 10-15 minutes a day and see results beyond what they have experienced month of jogging .
How to Lose Weight Fast Tip # 5: Do not avoid carbohydrates completely
When the fat replaced carbohydrates as the main contributor to weight gain , many people avoid all carbs completely known . Personally , I have a colleague who avoid carbs like the plague . Let me set the record straight. Not all carbs 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 . In general , you should consume carbohydrates with low glycemic index such as brown rice , green leafy vegetables , whole wheat bread , oatmeal, etc. with high glycemic index foods , such as bananas , fruit juice , white rice , potatoes and other foods are best eaten processed only after intense exercise.
How to Lose Weight Fast Tip # 6: Set 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 occurs and . Set realistic and measurable goals will help you stay motivated and continue toward its goal of ultimate weight loss . So what is considered a realistic goal ? Lose 0.5-1 kg ( 1.2 pounds ) per 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 exercise program religiously ? How many times did you cheat on your diet ?
How to Lose Weight Fast Tip # 7: Focus on muscle building
Some people disagree with me that exercise and strength is important for fat loss . For me , weight loss is about changing the composition of our body - the reduction of body fat and increase lean body mass ( muscle). The increase in lean body mass , undoubtedly contribute to the reduction of body fat. For every pound of muscle in your body , you burn an extra 35-50 calories per day. Other 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 the sexy curves that the desires of the opposite sex .
How to Lose Weight Fast Tip # 8: Invest in a supplement of whey protein or meal replacement
Having 3 meals a day with 3 snacks times between the two is not always easy to prepare. Therefore, for reasons of convenience , it is recommended that you buy a good supply of whey protein or meal replacement . Just add water or milk and is a part of protein quality .
How to Lose Weight Fast Tip # 9: Make small changes and keep for 21 days
Let's be honest with ourselves . Fat loss involves a change in behavior and lifestyle. Your current lifestyle have stated that it is now. Continuing in this way is not obviously the best way to lose weight. We all know that behavior change is the most difficult . So we have to make small changes every day that it is not acceptable to our body. For example , if you currently drink two cans of soda a day , reduced to a possible someday. Then , next week , can be reduced to every other day. You get the picture . And any program that 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 diet or exercise program now , 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 group , it is important to take into account 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 encounter difficulties and struggles that go through the program. In the days when your thighs are so sore after doing squats throughout the body, or even good news , such as when you manage to lose an inch from her waist. If you have friends that make fat loss program with you , that's perfect ! Share your results and how you feel about the program with them . Talk to fitness professionals , participate in online communities and Facebook groups to share experiences and gain knowledge. Also, do not focus only on the part of fat loss . Enter the overall health and physical experience . Buy fitness magazines , fitness websites visit . Natural look 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'm not just talking about race here , I am referring to the heavy squats , lunges , deadlifts , etc. If you've done squats before, you know that is one of the world's most demanding exercises . 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 , the strength burn calories. Leg exercises such as squats are usually compound exercises and as such it burns more calories. Even if you do weighted squats , just do body weight squats alone can be so difficult. To be honest , in my first 5 years of training, I've never driven my legs . I always thought that the upper body is more important and squats do could affect vertical growth . This is a fallacy . Since I started doing squats, my strength went through the roof and my body fat percentage has remained consistently low throughout the year . Now , do sit ups at least once a week if my training is never complete . If you've never trained legs before , believe me , start your workout 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 that eating less skipping a meal here and there. But do not consider these drinks , frappuccinos Large or biscuits distributed by colleagues who so casually put in your mouth during the day. If you take everything (and I mean everything , including elements ) you eat in a food journal , you will be amazed at the amount of calories you take . Yes , I know it is quite painful to record everything . But do yourself a favor and do it one day . This is an absolute revelation .
How to Lose Weight Fast Tip # 13: Learn to love the water
Perhaps the most neglected weight gain causes the liquid you drink can pack falsely in a lot of calories . Just one can of soda contains about 150 calories. A large mocha Frappuccino contains a whopping 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. All contain natural fruit sugar , fructose , which , like all other sugar consumed in excess will lead 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 source of natural hydration of the body. Just replace all other sugary drinks loaded with water , will soon be able to see weight loss results .
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 absolutely no nutritional benefit . Furthermore, each gram of alcohol contains 7 calories . A 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 of partying. Of course , this leads to more calories in your body that you do not need . If you focus on building muscle , excess alcohol lowers testosterone levels and increases cortisol ( stress hormone) , consumption , thus reducing the ability of your body to build muscle effectively.
With so many drawbacks to your fat loss goals , you still have another reason not to drink?
How to lose weight fast: 14 things you can do to lose weight fast!
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