How to Lose Weight Fast
Although there’s no secret to losing weight in record time without putting in the work, there definitely are small lifestyle changes you can implement that will make dropping pounds simpler that you thought.
Losing weight and getting in shape is about so much more than sporting a bikini at your next backyard barbeque, losing weight is about improving your health, quality of life, and sense of well being. The following is a list of tried and tested techniques that will ensure you see fast weight loss results.
5 Essential Weight Loss Tips
1. Set Yourself Up for Success! You can’t halfway commit to losing weight quickly, you have to dive right in and the water’s going to be cold.
Start by either getting rid of or moving all “off-limits” foods from your kitchen and pantry. This will include:
• Processed foods (especially sugary treats)
• White bread, white pasta, white flour
• Soda and fruit juices (don’t drink your calories!)
• Dairy products (they’re hard to digest and cause bloating)
You have to begin by removing temptation and starting off in the right direction. If this list of foods eliminates everything you own, it’s time to go shopping.
2. Up Your Protein Consumption-Protein could be considered a secret to weight loss when accompanied by a balanced diet. Protein affects your weight in 3 main ways:
• First, because protein is difficult for your body to digest, it takes longer and keeps you feeling full for longer.
• Second, because protein is difficult to digest, it requires more energy and therefore increases your metabolism and calorie burn.
• Third, proteins are the building blocks of lean muscle mass and the more muscle you have, the more energy you’ll need to fuel and maintain it and the more calories you’ll burn.
Increasing your protein consumption is easy: Start with a protein shake for breakfast (you can mix in fruit, greens, flax seeds, etc.), consume lean turkey at lunch (but stay away from bread), and you can have chicken, salmon, tilapia, or any lean meat with brown rice and vegetables for dinner.
3. Drink More Water-Drinking water in and of itself doesn’t make you lose weight, but often your body confuses thirst for hunger and you’ll eat when all your body really wants is a drink. Drinking water also helps increase satiety and people who drink a glass of water before meals tend to eat 20% less during the meal.
Rule of thumb: Drink half your body weight in ounces of water each day. This will be approximately 3 large bottles of water.
4. Start Lifting Weights-No, lifting weights is not going to make you “bulky” unless working out is your full time job. Lifting weights helps build strong muscles bones, and connective tissues, but pertaining to weight loss, lifting weights helps build lean muscle mass.
As mentioned before, lean muscle mass burns more calories than body fat does. Increasing your muscles mass is even going to up your calorie burn while you sleep! Start out slow (especially if you’ve never lifted a weight in your life), and don’t be afraid of the super buff men who appear to “know what they’re doing.” Everyone in the gym is there to improve their health, just like you are.
Begin lifting weights 3 times per week for a minimum of 15 minutes (with no breaks). As your strength and stamina increase, up your time to 30 minutes, 5 days per week. This way, as you lose weight, you’ll have toned sexy muscles to show off underneath.
5. Increase Your Activity Level-Whether you belong to a gym or not, you need to get up and get moving. It’s true that 80% of weight loss is attributed to what you eat, but exercise is going to help you burn extra calories, distract you from food cravings, make you more disciplined, and improve your overall mood.
As with weight lifting, begin slowly if you’re not a regular exerciser. Begin walking in the mornings, riding your bike to work, or swimming at the rec. center. Begin with 30 minutes 3 days per week, then increase your time and intensity to 60 minutes 5 days a week. If you combine exercise with a balanced diet (free of “off-limits” foods), you’re going to be surprised at how quickly the pounds come off.
Get Started
As mentioned before, rapid weight loss is not for the faint of heart. It takes real commitment to lose weight safely and effectively, and even more work and discipline to keep it off. However, as you begin to make lifestyle changes and form new habits, you’ll find your new appearance and confidence enough motivation to keep up the hard work.
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