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Showing posts with label How to Lose Weight Fast: 14 Things You Can Do to Lose Weight Quickly!. Show all posts
Showing posts with label How to Lose Weight Fast: 14 Things You Can Do to Lose Weight Quickly!. Show all posts
There are many reasons that people have to lose weight from cosmetic reasons, serious health problems, and reducing the incidence of complications prior to becoming pregnant. What I am able to explain to you I have been able to achieve and I want to be able to help as many of you as I possibly can. I am a OB/Gyn Physician and see many women struggling with weight. Obesity has reached epidemic proportion in the US over the past decade, and there is no end in sight. There is no single reason that this disease process is out of control. Being overweight is associated with heart disease, strokes, hypertension, arthritis, and cancer. The steps that I am getting ready to explain are very easy and straight forward to implement and follow. The most difficult part of this plan is to maintain consistency and persistency.
1) Eat 5 to 6 small meals a day. Eating breakfast lunch and dinner along with a mid-morning, mid afternoon and evening snack. A protein snack prior to going to bed with minimal to no carbohydrate intake will allow only a minimal amount of insulin to be released and will prevent minimal to no fat uptake at night. Most people make the mistake of decreasing their intake to little or nothing. By spreading the same amount of calories out to 5 or 6 meals a day, the metabolism actually increases by 10 percent which causes fat to be utilized and removed from the body.
a. There should be protein, non starchy vegetables and a fruit at each meal
b. Never miss breakfast and eat oatmeal, grits, or cream of wheat along with eggs (3 to 5), bacon, sausage, or Canadian ham. Eating breakfast is important to elevate your metabolism
c. The protein should consist of minimal fat. Tuna, skinned chicken breast, and steak with the least amount of fat are ideal. No fried foods.
d. No processed foods (breads, cakes, chips)
e. You can eat brown rice or yams at each meal
f. The portions should be no larger than your fist
2) Drink ½ to 1 gallon of water a day.
a. As adults become older, they lose their thirst mechanism and stop drinking the proper amount of fluids. This leads to the body becoming acidotic which leads to chronic diseases (heart disease, hypertension, arthritis, cancer, and obesity). So the first thing to do when there is a sensation of hunger is to drink two glasses of water.
b. This helps to flush out all the toxins in the body and assures that the body is fully hydrated and prevents acid build up. It also happens to help increase the body's metabolism. Start off by drinking two glasses of water before breakfast, lunch, and dinner.
c. No carbonated drinks, diet drinks, sweet tea, fruit juices, milk, milk shakes, or alcohol as they contain unnecessary carbohydrates which leads to weight gain
3) Walk on the treadmill or ride stationary bicycle slowly every morning prior to eating breakfast and one hour before going to bed at night. If you are not able to talk while on the treadmill, or riding the bicycle in normal sentences, you are exercising too fast. You can also walk for an hour twice a day if there is no access to a treadmill or stationary bike. If you are unable to walk or ride a bicycle due to physical reasons, then I recommend you walk in the pool for an hour twice a day and move upper extremities underneath the water as you walk.
4) Lift light weights in the gym 4 times a week for 30 minutes. (squats, dead lifts, incline bench press, pull downs, pushups, and pull ups)
a. This helps to convert fat to muscle which increases the body's metabolism. Each pound of muscle that you gain in weight burns 50 k/calories more a day.
b. It reduces the amount of blood sugar as it helps the muscles take up sugar from the blood stream which reduces insulin resistance and retards or prevents the onset of Type I (non insulin dependent) diabetes
5) You may eat or drink one hour a week whatever you want. Normally the first two weeks you will do so, but after that you will not want to do this splurge. I normally do this 1 hour "happy meal" for lunch on Sunday afternoon.
By following the steps above, I assure you that you will lose 30 pounds of weight in 30 days. Please do it for the right reason and that is your health. Continue to be consistent with these steps after 30 days and do not go back to your old habits.
Most people find that the hardest part about losing weight quickly is dealing with those times when you are emotional and you want to feed your face with comfort food. That's why, if you suffer from stress, anxiety or depression, or you have an eating disorder, you must confront those demons first, and then start eating and exercising properly if you ever hope to reach your weight loss goals. If you suffer from any of the above disorders, then you should try counseling, hypnotism, meditation or psychotherapy for maximum results. Quick weight loss is possible, but you must deal with the underlying problems if you hope for that weight loss to be permanent.
Losing weight quickly is possible, but it's not something that will happen by itself. You have to pay attention to all that you consume and be certain that you get an adequate amount of exercise. Even if you want to see a quick outcome, the most important thing is to start new habits that you can always follow. If you don't forget the things that we have examined in this article, losing weight fast will be a breeze for you.
How To Lose Weight Fast Tip #1: Stop eating only salads
This is a well-known habit especially among female office workers. You order a big salad with nothing but greens. Your colleagues see what you eat and applaud your efforts to lose weight. But before 2pm, you get hungry and start looking for cookies and chocolates to snack. How's that for one step forward and two steps back in your fat loss attempt? While there's nothing wrong with having salads for lunch, you should add some good clean protein such as eggs and chicken breasts and also good fats such as avocados or guacamole into your salads as well. Remember this: Every meal should have a protein element. These protein and fat make you feel more satisfied after the meal and will sustain your blood sugar levels for a longer period so you won't be looking for unhealthy snacks around the office right after lunch.
How To Lose Weight Fast Tip #2: Replace all the unhealthy snacks at home and in your office
Contrary to popular belief, snacking is actually productive for fat loss. Snacking on healthy snacks in between meals will help maintain a steady blood glucose level and also keep your metabolism elevated. Since people snack on convenience and the general availability of food around them, it is important to keep only healthy snacks such as dark chocolate, nuts, trail mixes, fruits or even beef jerky within easy reach. Throw all the others away. Or give them to a colleague you hate.
How To Lose Weight Fast Tip #3: Start a simple exercise routine
Every fat loss program needs to have an exercise component. It doesn't even have to an actual exercise like jogging or swimming. If you have 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 staying active and turning up your metabolism. As you get fitter (and you will), crank up the intensity and challenge your body to reach new heights of fitness.
How To Lose Weight Fast Tip #4: Stop the steady state jogging
If you have been jogging for some time and haven't seen any significant weight loss results, then it's time for you to move on to more challenging exercises. Jogging is a good exercise to build your cardiovascular endurance, but not the best for fat loss. To effective burn fat, you need a workout that elevates your heart rate to at least 80% of your maximum heart rate and burns the most number of calories in the shortest period of time. Full body exercises such as burpees, squats, deadlifts, shoulder presses and rows gives you the most bang for your time spent on exercising. Perform each exercise for 30 seconds with a 30 second break in between for 3 sets before moving onto the next. Do this for 10 - 15 minutes a day and you will see results beyond what you have experienced from months of jogging.
How To Lose Weight Fast Tip #5: Don't avoid carbohydrates completely
When carbs replaced fats as the main contributor of weight gain, many people are avoiding all known types of carbs completely. I personally have a colleague who shuns carbs like the plague. Let me set the record straight. Not all carbs are bad. Our bodies need carbs to function properly. Carbs are our bodies' main source of energy. In fact, our brain functions primarily on carbs. Depriving your body of carbs can have detrimental effects on your body. Every type food has its time and place to be consumed. As a general rule, you should only consume low glycemic carbs such as brown rice, dark leafy vegetables, multi-grain bread, oatmeal, etc. High glycemic foods such as bananas, juices, white rice, potatoes and other processed foods are best consumed only right after an intense exercise.
How To Lose Weight Fast Tip #6: Set realistic and measurable goals
A lot of people give up on a training or fat loss program after a week or so because they did not see the results they were expecting. First of all, you have to remember that you didn't get fat overnight. So you should not expect a miracle weight loss to happen as well. Setting realistic and measurable goals will help keep you motivated and continue towards your ultimate weight loss goal. So what considered as a realistic goal? Losing 0.5-1kg (1-2 lbs) a week is a realistic. Losing half an inch on your waist after two weeks is realistic. Of course, you have to be completely honest with yourself when you are accessing these goals. Ask yourself if you are really following the exercise program religiously? How many times did you cheat on your diet?
1) Eat 5 to 6 small meals a day. Eating breakfast lunch and dinner along with a mid-morning, mid afternoon and evening snack. A protein snack prior to going to bed with minimal to no carbohydrate intake will allow only a minimal amount of insulin to be released and will prevent minimal to no fat uptake at night. Most people make the mistake of decreasing their intake to little or nothing. By spreading the same amount of calories out to 5 or 6 meals a day, the metabolism actually increases by 10 percent which causes fat to be utilized and removed from the body.
a. There should be protein, non starchy vegetables and a fruit at each meal
b. Never miss breakfast and eat oatmeal, grits, or cream of wheat along with eggs (3 to 5), bacon, sausage, or Canadian ham. Eating breakfast is important to elevate your metabolism
c. The protein should consist of minimal fat. Tuna, skinned chicken breast, and steak with the least amount of fat are ideal. No fried foods.
d. No processed foods (breads, cakes, chips)
e. You can eat brown rice or yams at each meal
f. The portions should be no larger than your fist
2) Drink ½ to 1 gallon of water a day.
a. As adults become older, they lose their thirst mechanism and stop drinking the proper amount of fluids. This leads to the body becoming acidotic which leads to chronic diseases (heart disease, hypertension, arthritis, cancer, and obesity). So the first thing to do when there is a sensation of hunger is to drink two glasses of water.
b. This helps to flush out all the toxins in the body and assures that the body is fully hydrated and prevents acid build up. It also happens to help increase the body's metabolism. Start off by drinking two glasses of water before breakfast, lunch, and dinner.
c. No carbonated drinks, diet drinks, sweet tea, fruit juices, milk, milk shakes, or alcohol as they contain unnecessary carbohydrates which leads to weight gain
3) Walk on the treadmill or ride stationary bicycle slowly every morning prior to eating breakfast and one hour before going to bed at night. If you are not able to talk while on the treadmill, or riding the bicycle in normal sentences, you are exercising too fast. You can also walk for an hour twice a day if there is no access to a treadmill or stationary bike. If you are unable to walk or ride a bicycle due to physical reasons, then I recommend you walk in the pool for an hour twice a day and move upper extremities underneath the water as you walk.
4) Lift light weights in the gym 4 times a week for 30 minutes. (squats, dead lifts, incline bench press, pull downs, pushups, and pull ups)
a. This helps to convert fat to muscle which increases the body's metabolism. Each pound of muscle that you gain in weight burns 50 k/calories more a day.
b. It reduces the amount of blood sugar as it helps the muscles take up sugar from the blood stream which reduces insulin resistance and retards or prevents the onset of Type I (non insulin dependent) diabetes
5) You may eat or drink one hour a week whatever you want. Normally the first two weeks you will do so, but after that you will not want to do this splurge. I normally do this 1 hour "happy meal" for lunch on Sunday afternoon.
By following the steps above, I assure you that you will lose 30 pounds of weight in 30 days. Please do it for the right reason and that is your health. Continue to be consistent with these steps after 30 days and do not go back to your old habits.
How To Lose Weight Fast Tip #7: Focus on building muscle
Some people may disagree with me that exercising and muscle-building is important for fat loss. To me, fat loss is all about changing our body composition - reducing the fat mass and increasing fat-free mass (muscles). Increasing fat-free mass will invariably contribute to the lowering of fat mass. For each pound of muscle your body has, you burn an extra 35-50 calories a 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 muscles is what will give your body those sexy curves that the opposite sex desires.
How To Lose Weight Fast Tip #8: Invest in a whey protein or meal replacement supplement
Having 3 meals a day with 3 snacks times in between is not always easy to prepare. That's why for convenience purposes, it's recommended that you purchase a good whey protein or meal replacement supplement. Just add water or milk and you have one serving 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 some behavioral and lifestyle change. Your current lifestyle got you to the state that you are now. Continuing down this path obviously is not the quickest way to lose weight. We all know behavioral change is the hardest thing. This is why we need to make little changes every day that is more acceptable to our bodies. For example, if you currently drink two cans of soda every day, cut down to one can a day. Then next week, cut down to one can every two days. You get the picture. And for any program that you decide to get started, stick with it for 21 days. Statistics have shown that any behavioral change takes 21 to accept and approximately 60 days to form into a habit. So no matter how much you hate a current diet or exercise program, persevere for 21 days. You will be glad you did.
How To Lose Weight Fast Tip #10: Surround yourself with like-minded people
Some people are very dependent on social support, while others not so much. If you belong to the former group, it is important that you factor this aspect of motivation especially when you are starting out on a fat loss program. During the initial 21 days, it is important to stay motivated and focused on the goals you have set for yourself. You are bound to encounter challenges and struggles as you go through the program. Such as days when your thighs are so sore after doing full body squats or even good news like when you succeed in losing an inch off your waist. If you have friends who are doing the 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 or Facebook groups to share experiences and gain knowledge. Also, don't just focus on the fat loss part. Get into the whole health and fitness experience. Buy fitness magazines, visit fitness websites. Look at physiques you desire to achieve and set them as your desktop wallpaper. Do whatever you need to stay motivated.
How To Lose Weight Fast Tip #11: Train your legs
I'm not just talking about jogging here; I'm referring to doing heavy squats, lunges, deadlifts, etc. If you have ever done squats before, you will know that it is one of the most demanding exercises in the world. You pant and sweat like a dog as if you have sprinted a mile. But it is also one of the best exercises for building overall strength and of course burning calories. Leg exercises such as squats are usually compound exercises and as such burns more calories. Even if you are not doing weighted squats, just doing body weight squats alone can be just as challenging. To be honest, in my first 5 years of training, I never once trained my legs. I always thought the upper body is more important and doing squats could stunt your vertical growth. That is all a fallacy. Ever since I started doing squats, my strength went through the roof and my body fat levels have remained consistently low all year-round. Now I do squats at least once a week otherwise my workout is never complete. If you have never trained your legs before, trust 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 meal diary
Many people don't realize how many calories they consume every day. You think you are eating less by skipping a meal here and there. But you never consider those sodas, grande Frappuccinos or those cookies distributed by your colleagues that you so casually put in your mouth during the day. If you take down everything (and I mean every single thing including those mentos) that you eat into a meal diary, you will be surprised how many calories you are taking. Yes, I know it's quite a pain to record down everything. But do yourself a favor and just do it for one day. It will be an absolute eye opener.
How To Lose Weight Fast Tip #13: Learn to love water
Perhaps the most overlooked causes of weight gain, the liquids you consume can deceptively pack on a ton of calories. Just a can of soda contains close to 150 calories. A grande mocha Frappuccino contains a whopping 420 calories. Drink a soda and a Frappuccino every day and you will gain a pound a week.
Because we can so easily and carelessly gulp down beverages without a second thought, liquid calories are more harmful. Fruit juices are no better. They all contain naturally occurring fruit sugar, fructose, which like all other sugars if consumed in excess will result in weight gain. One of the quickest ways to lose weight is to always choose water over all other beverages. Water has zero calories and is a natural source of hydration for our bodies. By simply replacing all your other sugary laden beverages with water, you will quickly be able to see weight loss results.
How To Lose Weight Fast Tip #14: Limit alcohol consumption
I know it is almost impossible to completely abstain from alcohol. But if your goal is to find the fastest way to lose weight, then you have to cut down on your happy hours. Alcohol is a toxic substance with absolutely no nutritional benefit whatsoever. What's more, each gram of alcohol contains 7 calories. A few glasses of cocktails with its sugary mixers can easily pile on at least 1000 or more calories a night. You should also know that alcohol is an appetite stimulant. So don't be surprised if you feel hungry after a night of partying. Of course this leads to additional calories into your body that you don't need. If you are focusing on building muscle, excessive alcohol lowers your testosterone and increases cortisol levels (stress hormone) thereby reducing your body's ability to build muscle effectively.
With so many disadvantages to your fat loss goals, do you still need another reason not to drink?
If you have tried everything else to lose weight and still haven't seen any results, give these 14 tips a try. If you need to know how to lose weight fast; safely and permanently, the 10 Minute Corporate Fat Loss Plan may just be something you are looking for.
Most people find that the hardest part about losing weight quickly is dealing with those times when you are emotional and you want to feed your face with comfort food. That's why, if you suffer from stress, anxiety or depression, or you have an eating disorder, you must confront those demons first, and then start eating and exercising properly if you ever hope to reach your weight loss goals. If you suffer from any of the above disorders, then you should try counseling, hypnotism, meditation or psychotherapy for maximum results. Quick weight loss is possible, but you must deal with the underlying problems if you hope for that weight loss to be permanent.
Losing weight quickly is possible, but it's not something that will happen by itself. You have to pay attention to all that you consume and be certain that you get an adequate amount of exercise. Even if you want to see a quick outcome, the most important thing is to start new habits that you can always follow. If you don't forget the things that we have examined in this article, losing weight fast will be a breeze for you.
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