No matter which plan you might be following in an attempt to meet your weight loss goals, following these tips will help you to lose weight quickly. Even experts disagree on many weight loss methods, but below are seven weight loss tips that nearly everyone can agree on.
1. Drink more water – Water makes up about 60% of your body and you cannot stay alive for long without a good supply of it. Drinking plenty of water will help curb your appetite while simultaneously flushing fat and toxins out of your system. Eight 8oz glasses is the minimum you should drink to stay healthy, so drink more to accelerate your metabolism and help you lose weight quickly.
2. Eat more frequently to lose weight quickly- If you want to lose weight quickly, you should break your daily food intake up into smaller meals or snacks that are spaced closer together, eg. 5 or 6 small meals instead of the typical 3 squares. This helps keep your metabolism up to speed so it can burn fat. It also ensures a steady source of the nutrients your body needs in order to function properly and stay healthy.
3. Always eat breakfast – Leaving the house without breakfast sends the body a clear signal that it is not going to get food today. Based on this signal, it quickly slows down your metabolism in order to conserve available resources. This is clearly counter productive to fat burning. In fact, skipping breakfast causes your body to set it’s own new goal; store FAT as soon as you get a chance.
4. Consume more protein – Your body must have a supply of protein in order to repair and create body tissue. Adding new muscle tissue will increase your Base Metobolic Rate (BMR) which helps you burn calories at faster rate, even when sleeping. Having less than half the calories per gram than fat, protein consumption can also help you to reduce your total calorie intake. This allow you to lose weight quickly while eating a higher volume of food which helps you to avoid hunger pangs.
5. Don’t eat processed foods – Susan Power used to say that if it didn’t grow that way, she would not eat it. There are a number of benefits to trading whole foods for processed foods. Your overall diet is improved as you reduce toxins, increase your intake of fiber and simultaneously get more vitamins, minerals and phyto nutrients instead of empty calories. Implementing this single tip on it’s own allows many people to lose weight over time.
6. Lift weights – Resistance training increases muscle mass, period. Even if you do not visibly increase muscle, regular, proper resistance training increases muscle density, improving your Body Mass Index (BMI). The increased volume of muscle cells in your body work for you 24/7 to increase your metabolism, burning more calories, and burning more fat.
7. Get in some cardio – Any cardio is better than no cardio. If you are able, you want to at least get to 60% of your max heart rate, which means power walking as a minimum. A casual stroll with your dog does burn some calories, but doesn’t really stoke up the fire. The slowest easiest jog you can manage should put most people above 60% and this intensity can be maintained for a long time. I would recommend at least 30 minutes if you want to burn fat at any reasonable rate. The 20 minutes that many programs tout is a bare minimum.
Bonus Tactic: Interval training – This involves alternating short periods of high intensity exercise (like running fast) with periods of active recovery at a lower intensity (light jog). In this way, you are able to realize the strength and cardiovascular benefits of high intensity cardio even if you are not yet fit enough to do it for your whole workout.
Implement these 7 tactics to lose weight faster and you will burn more fat and be seven steps closer to accomplishing your weight losing goals.
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