Everyone wants to know how to lose weight fast. We know the usual routine of "watching your diet and exercising regularly". But if it's that simple, then there wouldn't be that many fat people in this world!
Amid all the lies and exaggerations surrounding the weight loss industry, it can be difficult to separate exaggerations and lies from the truth. That's why in today's article, I'm going to 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 MUST READ MAY CONFLICT WHAT YOU KNOW ABOUT WEIGHT LOSS.
How to Lose Weight Tip # 1: Stop Eating Only Salads
It is a well-known habit, especially among office workers. You order a large salad with nothing but vegetables. His colleagues see what he eats and applaud his efforts to lose weight. But before 2 p.m., he is hungry and starts looking for cookies and chocolates to snack on. How is it one step forward and two steps back in your attempt to lose fat? While there is nothing wrong with eating salads for lunch, you should also add good, clean protein, such as eggs and chicken breasts, as well as good fats, such as avocados or guacamole in your salads. Remember this: every meal should have a protein element. These proteins and fats make you feel more satisfied after a meal and will maintain your blood sugar levels for a longer period, so you won't be looking for unhealthy office snacks right after lunch.
How to Lose Weight Tip # 2: Replace All Unhealthy Snacks at Home and Office
Contrary to popular belief, snacks are really productive for fat loss. Eating healthy snacks between meals will help keep blood sugar constant and keep your metabolism high. Since people snack for convenience and for the general availability of food around them, it is important to keep only healthy snacks like dark chocolate, nuts, nut mixes, fruits or even dried meat. Throw everyone away. Or give it to a colleague you hate.
How to Lose Weight Tip # 3: Start a Simple Exercise Routine
Each fat loss program must have an exercise component. You don't even have to do a real exercise like jogging or swimming. If you've never exercised in your life before, you can even start something as simple as brisk walking every day for 20 minutes and increase the intensity from there. The main goal is to stay active and speed up your metabolism. When you are in shape (and will be), increase the intensity and challenge your body to reach new heights of fitness.
How to Lose Weight Tip 4: Stop Jogging While Standing
If you've been jogging for a while and haven't seen any significant weight loss results, it's time for you to continue with more difficult exercises. Jogging is a good exercise to increase your cardiovascular endurance, but it is not the best for losing fat. To burn fat effectively, you need a workout that raises your heart rate to at least 80% of your maximum heart rate and burns the most calories in the shortest time possible. Whole-body exercises, such as burpees, squats, deadlifts, shoulder and row presses, allow you to make the most of your exercise time. Perform each exercise for 30 seconds with a 30-second break between 3 sets before moving on to the next. Do this for 10 to 15 minutes a day and you will see results beyond what you have experienced for months of jogging.
How to Lose Weight Tip # 5: Don't Avoid Carbohydrates Completely
When carbohydrates have replaced fat as the primary contributor to weight gain, many people completely avoid all known types of carbohydrates. Personally, I have a colleague who avoids carbohydrates like the plague. Let me clarify. Not all carbohydrates are bad. Our bodies need carbohydrates to function properly. Carbohydrates are the main source of energy for our bodies. In fact, our brain mainly works with carbohydrates. Depriving your body of carbohydrates can have detrimental effects on your body. Each type of food has its time and place of consumption. As a general rule, you should only consume carbohydrates with a low glycemic index, such as brown rice, dark leafy vegetables, multi-grain bread, oatmeal, etc. Foods with a high glycemic index such as bananas, juices, white rice, potatoes, and other processed foods are better eaten. right after strenuous exercise.
How to Lose Weight Tip # 6: Set Realistic and Measurable Goals
Many people give up a workout or fat loss program after about a week because they haven't seen the expected results. First of all, you must remember that you did not gain weight overnight. Therefore, you should not expect miraculous weight loss. Setting realistic and measurable goals will help you stay motivated and pursue your ultimate weight loss goal. So what is considered a realistic goal? Losing 0.5-1 kg (1-2 lb) per week is realistic. Losing half an inch at the waist after two weeks is realistic. Of course, you have to be completely honest with yourself when you reach these goals. Ask yourself if you are really following the exercise program religiously. How many times have you created in your diet?
How to Lose Weight Tip # 7: Focus on Building Muscle
Some people may not agree with me that exercise and muscle development are important for fat loss. For me, losing fat consists of changing the composition of our body: reducing fat mass and increasing fat mass (muscles). The increase in fat mass will invariably contribute to the reduction of fat mass. For every pound of muscle in your body, you burn an additional 35 to 50 calories per day. Fat, on the other hand, only burns 2 calories per pound. So the more muscles you have, the higher your metabolic rate. And, contrary to popular belief, having more muscles will give your body the sexy curves that the opposite sex wants.
How to Lose Weight Tip # 8: Invest in a Whey Protein Supplement or Meal Replacement
Eating 3 meals a day with 3 snacks in the middle is not always easy to prepare. This is why, for convenience, it is recommended to buy a good whey protein or meal replacement supplement. Just add water or milk and you will have a serving of quality protein.
How to Lose Weight Tip # 9: Make Small Changes and Keep Them for 21 Days
Let's be honest with ourselves. Fat loss involves a certain change in behavior and lifestyle. His current lifestyle has led him to the state he is in now. Continuing on this path is obviously not the quickest way to lose weight. We all know that behavior change is the most difficult. This is why we have to make small changes every day that are more acceptable to our bodies. For example, if you currently drink two cans of soda per day, reduce them to one can per day. Then next week cut back to a box every other day. They give you the picture. And for any program that decides to start, stay with it for 21 days. Statistics have shown that any change in behavior takes 21 days to accept and about 60 days to become a habit. So no matter how much you hate a current diet or exercise program, stick with it for 21 days. You will be glad you did.
How to Lose Weight Tip 10: Surround yourself with like-minded people
Some people are highly dependent on social support, while others are not so much. If you belong to the first group, you must consider this aspect of motivation, especially when you are 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 will surely find challenges and difficulties as you progress through the program. Like the days when your thighs are so sore after squatting all over your body or even good news like when you can lose an inch of your waist. If you have friends who participate in the weight loss program with you, great! Share with them your results and what you think of the program. Talk to fitness professionals; join online communities or Facebook groups to share your experiences and gain knowledge. Also, don't just focus on the fat loss part. Immerse yourself in the whole experience of health and fitness. Buy fitness magazines, visit fitness websites. Look at the physicists you want to reach and set them as the desktop background. Do whatever it takes to stay motivated.
How to Lose Weight Tip # 11: Train Your Legs
I'm not just talking about jogging here; I mean doing heavy squats, lunges, deadlifts, etc. If you've ever done squats before, you'll know it's one of the most demanding exercises in the world. He gasps and sweats like a dog as if he had run a mile. But it is also one of the best exercises to develop general strength and, of course, burn calories. Leg exercises, like squats, are usually compound exercises and, as such, burn more calories. Even if you don't do weight squats, doing bodyweight squats can be just as difficult. To be honest, in my first 5 years of training, I never trained my legs. I always thought that the upper part of the body was more important and that doing squats could hinder its vertical growth. All this is a mistake. Since I started doing squats, my strength has skyrocketed and my body fat levels have remained consistently low throughout the year. Now I do squats at least once a week, otherwise, my training never ends. If you have never trained your legs before, trust me, start 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 Tip # 12: Keep a Food Diary
Many people do not realize how many calories they consume each day. You think you eat less by skipping a meal here and there. But he never considers these sodas, these great Frappuccinos or those cookies distributed by his colleagues that he casually puts on his mouth during the day. If you eliminate everything (and I mean everything, including mentos) that you eat from a food journal, you will be surprised at the number of calories you take in. Yes, I know it's pretty painful to record everything. But treat yourself and do it for a day. It will be an absolute revelation.
How to Lose Weight Tip # 13: Learn to Love Water
Perhaps the most overlooked causes of weight gain, the fluids you consume can deceptively accumulate a ton of calories. A single can of soda contains about 150 calories. A large Frappuccino broom contains 420 calories. Drink a soda and a Frappuccino every day and you will gain a pound a week.
Because we can swallow drinks so easily and carelessly without thinking twice, liquid calories are more harmful. Fruit juices are no better. All of them contain natural fruit sugar, fructose, which, like all other sugars, if consumed in excess, will lead to weight gain. One of the quickest ways to lose weight is to always choose water over all other drinks. Water has no calories and is a natural source of hydration for our bodies. By simply replacing all of your other sugary drinks with water, you can quickly see the results of weight loss.
How to Lose Weight Tip # 14: Limit Alcohol Use
I know it is almost impossible to completely abstain from alcohol. But if your goal is to find the fastest way to lose weight, you should cut back on your happy hours. Alcohol is a toxic substance with no nutritional benefits. Also, each gram of alcohol contains 7 calories. A few glasses of cocktails with their sugar mixers can easily accumulate at least 1000 calories or more per night. You should also know that alcohol is an appetite stimulant. So don't be surprised if you're hungry after a night of partying. Of course, this results in extra calories in your body that you don't need. If you focus on building muscle, excess alcohol lowers your testosterone and increases levels of cortisol (the stress hormone), thereby reducing your body's ability to build muscle effectively.
With so many disadvantages in your fat loss goals, do you still need another reason for not drinking?
If you've tried everything to lose weight and haven't seen any results yet, try these 14 tips. If you need to know how to lose weight fast; Safely and permanently, the 10-minute corporate fat loss plan may be something you are looking for.
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