For most of us,
Losing weight may be easy in the initial stages but those stubborn last few pounds are the ones that give us grief.
Diets, exercise, dance, aerobics, jogging, zumba, yoga, dietary supplements and a host of weight loss programs
don’t seem to have any effect in shaking off those rolls around the waist or those double chins.
Added to this, if you have something special coming up
— a wedding, a special anniversary or that dream date and
— you want to look your best, you’re probably wondering how to lose weight fast!
Top 18 tips to lose weight fast: “I totally have to try this!”
Here is a Summary of What We Discovered
◊ You can lose weight fast and keep your body fit ultimately.
◊ Go walking and exercise regularly.
◊ Follow the mean plan.
◊ Wake up early and eat more fruits, veggies and water.
◊ Sleep better, avoid alcohol and be persistent.
The effective weight loss
According to webMD weight loss really means burning more calories than you consume — this is simple logic.
However, in reality — we may not be able to keep up this regimen on a regular and strict basis.
Research shows that if you burn off just 500 calories more than you’ve consumed then you should lose at least 1-2 pounds in a week.
But if you need to lose more and lose it fast, you’ll have to speed up the process.
However, consuming less and less, going on fad diets, drinking more fluids than necessary and over-exercising can take its toll on your body and pose a health hazard.
So what’s the ideal middle ground?
1. Go walking everyday
We assume that only high-intensity exercise helps reduce weight fast,
but surprisingly, studies show that depending on the duration and type of walking, you can burn at least 150 calories a day with a brisk, 30 minute walk.
12 walking benefits you never missed
- Reduces symptoms of depression and anxiety.
- Helps with weight management.
- It’s a low impact exercise.
- One of the easiest way to get more active.
- Lowers low-density lipoprotein (LDL).
- Raises high-density lipoprotein (HDL).
- Helps maintain lean mussel tissue.
- Helps maintain strong bones.
- Builds aerobic fitness.
- Reduces the risk of heart diseases.
- Total body conditioning and muscle toning strength.
- Reduce stress levels, lower cholesterol and weight loss.
2. Make your meal plan and stick to it
Step#1: Set your target weight and design a meal plan around it.
Step#2: For fast weight loss, you need a 1350 calories a day plan, which coupled with exercise, can help you shed up to 8 pounds a week.
Step#3: Ensure that all food groups are adequately represented, with proteins, carbs, vitamins, minerals and fluids properly balanced over 3 main meals.
Step#4: Be strict and don’t cheat on your meal plan.
3. The energy balance equation
In simple terms, the energy that goes into the body should be balanced with the energy that’s output along with a change in the stored energy.
If energy consumed is consistently and constantly higher than the output, there would be much more stored energy.
Hence when you want to lose weight fast, you need to ensure that the output is higher than input to avoid excess storage.
For instance if you consume a chocolate doughnut and a plate of fries for lunch, have green salad and fruit with a glass of skim milk or water for dinner.
Calories consumed should be equal to calories burned
i) Positive Balance: Calories consumed is higher than calories burned.
ii) Negative Balance: Calories consumed is less than calories required.
This is because early morning workouts are less likely to conflict with the day’s schedules. You also get to stretch and loosen up before work starts. The morning hours are also when you’re relaxed and at peace. There is less traffic on the roads, everything is much more fresh outside, making this the ideal time for your walk or run. “Early to bed and early to rise makes a man healthy, wealthy and wise. – Benjamin Franklin“ Ensure that you drink plenty of water, or have a cup of tea and eat a light snack before you set out. Step#1: Wake up early in the morning everyday and an alarm clock for it. Step#2: Eat your breakfast in a timely manner. Step#3: Drink minimum 3 liters of water per day by using a daily routine. Step#4: Go out for the morning sun and enjoy bright, round face like the simple beauty of balance. Step#5: Get away from the computer in every 30 minutes and drink some water or fruits. Step#6: Take a short nap in the evening and relax with deep breath. Step#7: Exercise regularly in the everyday morning. Step#8: Brush and floss your teeth. Step#9: Read a book before going to sleep at night. Step#10: And finally you should sleep earlier by 10 pm.
4. Wake up early to exercise
The ultimate guide to waking up early
This is because early morning workouts are less likely to conflict with the day’s schedules.
You also get to stretch and loosen up before work starts. The morning hours are also when you’re relaxed and at peace.
There is less traffic on the roads, everything is much more fresh outside, making this the ideal time for your walk or run.
“Early to bed and early to rise makes a man healthy, wealthy and wise. – Benjamin Franklin“
Ensure that you drink plenty of water, or have a cup of tea and eat a light snack before you set out.
Step#1: Wake up early in the morning everyday and an alarm clock for it.
Step#2: Eat your breakfast in a timely manner.
Step#3: Drink minimum 3 liters of water per day by using a daily routine.
Step#4: Go out for the morning sun and enjoy bright, round face like the simple beauty of balance.
Step#5: Get away from the computer in every 30 minutes and drink some water or fruits.
Step#6: Take a short nap in the evening and relax with deep breath.
Step#7: Exercise regularly in the everyday morning.
Step#8: Brush and floss your teeth.
Step#9: Read a book before going to sleep at night.
Step#10: And finally you should sleep earlier by 10 pm.
5. Drink more water, coffee or tea
Men should ideally drink 3.7 liters of water a day, while women should drink 2.7 liters and more if you’re exercising.
You can lose at least six pounds a year by consuming at least six glasses of water a day.
Liquids like tea and coffee have health benefits and also help you avoid hunger pangs.
Avoid adding sugar.
Drink water at right time – Maximize its effect
i) In the morning – drink 2 glasses of water on empty stomach can help stimulate digestive system, lower blood concentration and improves circulation.
ii) Before shower – 1 glass of water before shower helps to lower blood pressure.
iii) Before a meal – drink a glass of water 30 minutes before meal can help better absorption of nutrients.
iv) Before going to bed – 1 glass of water is good for heart health.
6. Eat only when hungry
Eat foods when you feel hungry is the classic tip for weight loss.
Listen to your body and eat only when it tells you to.
For many of us, eating is not just about nutrition supply, it is a social activity that we enjoy with friends and family.
Special occasions call for rich and exotic foods made with high calorie ingredients.
Another issue that people face is that we turn to food for comfort in times of distress and depression.
7. Eat more fruits and veggies
Most fruits and veggies are low in carbs and calories and they give us that “full” feeling, adding bulk, fiber and volume to meals, to keep us going till the next meal.
At least five servings a day are recommended.
Some fruits like avocados and bananas, some vegetables like carrots, beets and sweetcorn are higher in calories than others, but they’re also a source of different nutrients and fibers, so you can add them judiciously to your diet.
Keep fresh fruits and vegetables cut and divided into bite-sized portions in your fridge every day.
This comes in handy when you’re hit by hunger pangs or when you have guests over.
i) The benefits of fruits
Fruits benefit your health immensely as they are natural sources of vitamins and minerals, which are essential for the proper functioning of the body.
For smooth functioning of the body, you need an ample amount of nutrients that are supplied by fruits in a natural way.
Fruits can help you to stay away from health complications like heat stroke, high blood pressure, cancer, heart ailments, and diabetes.
8 incredible benefits of eating fruits
- Pineapples help digest food and build strong bones.
- The amino acid tryptophan found in bananas reduces depression.
- The arginine in water-melons rid the body of excess amonia and help heal wounds.
- Drinking lemon-water can help cure bad breath.
- The natural oil in oranges keeps your skin looking young and fresh.
- The pectin in apples can lower your bad cholesterol by 16%.
- Grapes improve the nitric-oxide levels in the blood stream which reduces blood clots.
- Cherries contains cyanidin, an antioxidant that protects the body from cancer cells.
ii) The benefits of vegetables
Eating a diet rich in vegetables as part of an overall healthy diet may reduce risk for stroke and perhaps other cardiovascular diseases.
Most vegetables are naturally low in fat and calories.
Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas.
There are many benefits of vegetables to your overall health.
6 surprising benefits of vegetables
- Cucumber can help reduce constipation.
- An egg plant peel can fight against cancer and aging.
- Carrots helps the maintain connective tissue, teeth and gums.
- Broccoli protect you from cancer.
- Yams help maintain your night vision.
- Artichokes are a great source of fiber.
8. Eat a high-protein breakfast
Listen to your Mom!
Eat a filling breakfast and you won’t have to succumb to mid-morning hunger pangs which tempt you to raid the fridge.
A low-fat, high-carb, protein-rich breakfast with cereals and dairy, a serving of fruit or juices can actually aid weight loss, because it also reduces the risk of diabetes and obesity.
9. Use smaller plates and bowls
Strange as it seems, cutting down your utensil size can actually fool the eyes and brain into thinking you’ve had a loaded meal!
When you use a larger plate or bowl, the empty parts seem large enough to warrant more helpings, since we anchor our portions to plate size.
7 steps you should care eating at home
— fix your plate at kitchen and bring it to the table.
— use smaller bowls, plates, cups and glasses.
— sit at the table to eat.
— turn of television.
— eat slowly.
— change eating habits.
— put foods on a plate or a bowl so you can see how much you’re eating.
10. Eat viscous fiber
Are you eating high fiber diet?
Fibers are the portions of fruit, cereals, vegetables etc that cannot be digested by humans.
They help the food to bulk up and pass through the body, helping in elimination.
However, there are fibers called soluble or viscous fibers which help reduce cholesterol and help to maintain the friendly bacteria in the intestines that keep our digestive systems healthy.
Viscous fibers are found in plant foods like legumes, flax seeds, oats, asparagus, Brussels sprouts etc.
A good portion of viscous fibers daily can give a feeling of satiety and prevent hunger pangs.
Viscous fibers daily dose for weight loss
— eat plenty of plant based foods
— having breakfast is important to reach your fiber intake
— eat fruits and veggies with skin on
— add some beans to salads, wraps, soups or dishes
— eat whole grains, not refined
11. Choose weight-loss friendly foods
Foods like whole eggs, leafy greens, lean meats and chicken, salmon, cruciferous vegetables, beans and legumes, soups, tuna, cottage cheese, apple cider vinegar etc are great aids to weight-loss because they supply nutrition without the calories.
12. Sleep Better
Sleep deprivation can lead to poor judgment, bad decision making, poor food choices, reluctance to exercise and depression.
All these factors contribute towards making the brain seek a feel-good experience, usually in the form of food.
Midnight snacking happens when you’re up late, and it’s usually junk food, ice-creams, sugary treats, butter and cheese filled bakery items that catch your fancy.
10 tips how to get better sleep
- Take an early morning work.
- Eat breakfast (don’t skip the carbs).
- Don’t over-hydrate!
- Exercise before 4 pm.
- Limit meats at dinner.
- Have dessert!
- Take a hot Epsom salt bath.
- Don’t fall sleep with TV.
- Turn off phone and WiFi at night.
- Use a sugar and salt mixture to fall back asleep if you wake up.
13. Choose a low carb diet
While trying to lose weight fast, it’s important that you’re fully aware of everything that you eat.
4 steps you should follow to choose low carb diet
Step#1: Keeping a food journal is very useful, as it helps you to understand the kind of food-related responses you have during the day.
Step#2: Educate yourself about food/nutrition to maintain a balanced diet and lose weight fast without endangering your health.
Step#3: Eliminating carbohydrates completely from your diet is counter-productive and unwise.
Step#4: Choose the right type of carbs for different times of day.
14. Eat real food
This may seem like a strange tip, but today people eat so many dietary supplements, snacks, processed and junk foods.
Their busy lives leave little time to shop, plan, cook and eat leisurely meals with the family, especially when there are small children and both parents are working.
It’s tempting to pick packaged foods and TV dinners.
Parents provide bad role models for kids besides endangering their health. They teach unhealthy eating habits that lead to obesity, diabetes, heart problems, etc.
They’re minimally processed, closest to their natural state, the dishes have fewer ingredients and less cooking is involved.
Ingredients are local and seasonal, non-exotic and are filled with energy-giving and nutrient qualities.
15. Measure your progress wisely
It’s important to lose weight fast, but crash diets and over-exercising can be hazardous.
Hence, be realistic about your weight-loss program and measure it regularly and phase the weight reduction in a gradual manner.
16. Be Persistent
When you’re trying to lose weight fast, it’s essential that you have patience and perseverance. Don’t give up easily and have realistic expectations.
If you’ve done your research thoroughly you can be sure that the weight-loss will happen. Different people’s bodies react differently to a change in routine – some may take a while to adjust.
It’s a good idea to make your plan in collaboration with a dietitian or nutritionist.
Have smaller, intermediate goals rather than one big final one.
17. Avoid Beer
Alcohol, they say, is just liquid calories.
You also tend to munch salty, greasy snacks along with your drink, which help to put on the pounds.
Beer especially has very fast-digestible carbs that also shut down the fat-burning metabolism.
So there’s a good reason for what’s known as the “beer belly.”
18. Avoid Artificial Sweeteners
Studies show that artificial sweeteners like aspartame actually stimulate the appetite, ramp up carbohydrate cravings and stimulate storage of fat.
In many cases, diabetics have found that it reduces insulin sensitivity.
So if you crave something sweet, go for the real thing – a fruit or even a small bar of chocolate.
It won’t play havoc with your diet.
4 reasons to stop eating artificial sweeteners
Reason #01 – They stimulate your aptitude.
Reason #02 – They lead to increased cravings and calorie consumption.
Reason #03 – Research max linked artificial sweeteners to weight gain, metabolic syndrome and type 2 diabetes.
Reason #04 – They reduce the good bacteria in your stomach by up to 50% = lower immunity and mood.
Expert Opinions and Statistics
Weight-loss is not just for cosmetic reasons. Even a small loss of 5-10% can have a long-term impact on lowering cholesterol, reduce the risk of heart disease and diabetes and help in overall well-being, if you can maintain it.
According to nutrition experts, there are several strategies to lose weight fast and keep it off.
#1. Dr Elizabeth Ward, MS RD, a nutrition consultant and author of several books on the subject opines, “Fight the battle of the bulge by filling up with smaller meals featuring protein and fiber that are spaced evenly throughout the day.”
Other eminent health and nutrition professionals recommend that a midday snack and exercise should put you on the road to a better you.
#2. “Lower calories consumed and more exercise would be the best approach”, according to James Hill, PhD, University of Colorado and co-founder of the National Weight Registry.
Statistics prove that in 2012, nearly half of all Americans are trying to lose weight and Americans incurred expenditure upwards of $65 million in weight-loss programs. 80% of dieters try to lose weight on their own, while 90-95% of all dieters regain the entire lost weight in about five years.
The 18 Best Ways to Lose Weight Fast are a simple, scientific, effective and proven road-map to reach your weight-loss goal (and stay there) by making small changes in your diet and lifestyle.