When it comes to weight loss fast quick and easy, your diet is going to play a giant part. You need to be keeping track of the amount of food you eat as well as the quality of the food.
Also, a big factor is how often you eat, as well as what parts of the day you are eating. These can all result into rapid, fast weight loss. For instance, lets say you are a male looking to burn off fat and put on more muscle.
You will want to eat every 2 or 3 hours, never letting your body get hungry. For a female looking to cut down fat and be more in shape, you will want to eat a particular number of calories in a given day.
You will then want to burn off more calories than you actually have eaten that day, and the results for weight loss will be shocking.
There are many programs online that you will show you what to eat and keep track of your calorie count for you. They are effortless and simple to follow. Without the correct tools, weight loss can be very difficult.
One other thing I wanted to mention is to stay away from those weight loss pills, or infomercial that says lose 20 pounds (ca. 9 kg) in three days. This is not the healthy way to go. There will also be some weight loss programs out there that are going to tell you to eat a specific brand of food.
More than likely, this is just the sellers trying to get you to buy their brand to make money off you. There are a lot of great weight loss programs out there, you just need to find one that fits your needs.
Chances are, you already have the food you require for fast weight loss just sitting in your home already. All you have to do is find a weight loss program online that is easy to follow and will teach you step by step on what to do.
Also be certain you are doing some form of exercise, try to do at least 30-45 minutes of swimming, running, dancing , weight lifting or anything active indoors or outdoors. By the way, try to do some outdoor cardio, as it's better oxygen for you. Finding a good weight loss program is not that hard.
There are some tips that I started using to help me through the rough days and keep me on the path to weight loss, and I want to share with you these same techniques that are working for me. Keep in mind, I am in the process of shedding a large amount of weight so if you have under 20 lbs to lose, these tips may not be for you but do try them if you have reached a weight loss plateau.
1. Drink Water.
Yep, I know we have heard this a million times,, but it is the truth. Drinking water can help to suppress appetite. Occasionally, I think I am hungry—I make sure to have a glass of water first, and my hunger often disappears. If I am still hungry, then I will have a snack.
2. Keep the Aspartame/Sucrose/Other Sweeteners to a Minimum and Don't Eat Sugar.
I have found that drinking too much diet pop or other artificially sweetened beverages and eating foods that contain artificial sweeteners can increase my cravings for sweets.
This is not a good thing if the kid's Easter candy is still around! I struggle with my sweet tooth daily, so keeping the sweet stuff away from my mouth (and out of the house) works well in helping to shed the pounds.
3. Eat Low Carb with a bit of Fat.
Veggies, fruit, lean meat and fish are my go-to choices. Frankly, how can we not be healthier by getting rid of processed foods from our diets? Most whole foods are naturally lower in carbohydrates (and low on the glycemic index) which are better for the natural processes of our bodies.
I do keep to lower carb fruits also—like berries rather than ones like banana or pineapple. Fats are important to include also. I love butter, so I do use when I make eggs for example.
Olive oil I will use when I make salad dressing. Sautéing vegetables are done in equal amounts of butter and olive oil, or if they are roasted, I brush them with olive oil. I do not shy away from fat—it helps me to feel full—but I do make sure it is good for my body.
Nuts are another source of oils that I do eat in small amounts. Avocados are good once in a while if you like them—I can't stand the texture or flavor,, so I don't eat them myself.
4. Make Sure you are Getting your Fiber.
Since I tend to stay away from grains (at this point of my weight loss, it just works better to not include them in my diet) I want to make sure my body has its necessary daily fiber. Helps to keep the plumbing running smoothly as well.
5. Get Enough Sleep.
Strangely enough, I have found that when I am tired, I make terrible food choices. Make sure you are getting your 7+ hours per night of sleep to ensure you are well rested and of clear mind. I need about 10 hours a night of sleep,, but every one is different.
6. Plan, Plan, Plan
I am a big fan of frozen vegetables that can just be zapped in the microwave to add to lunch or supper or even, for example, frozen spinach in a breakfast omelet. Make sure you have lean protein in the freezer—chicken, steak, fish—or the fridge for easy access.
I like to poach chicken breasts in advance, chop them up and store them in the fridge to add to salads. I hard-boil eggs by the dozen for an easy, quick snack.
7. Exercise
A fifteen-minute walk a day is better than sitting on the sofa watching TV or surfing the internet. Make a commitment to do some sort of exercise every day—it will make you feel good AND feel good about yourself. As a person who suffers from depression, I find that time spent outside walking or hiking is a great way to increase my happy mood and energy level.
8. Protein Shakes.
1 cup (0.24 l) of water, a scoop, or two of protein powder, some espresso powder or some sort of flavoring (i.e. sugar-free orange, rum, banana, raspberry etc.) 2 tablespoons of heavy cream and 6-8 ice cubes and whirred up in the blender makes a great shake.
I will sometimes use a protein shake to replace a meal if I am in a rush or if I am not too hungry. You can create many different flavors with some creativity.
Eat frequently. This is one of the best ways to lose weight. If you take too long between meals, your metabolism slows down, and you will burn fewer calories. Your body will attempt to store fat, and you'll find it even harder than ever to lose that weight. Eat small, frequent meals and snacks for faster and easier weight loss.
2. Eat slowly. This is a tough one for me as I tend to eat very fast. This does not give your brain time to register that we have eaten enough. Eating quickly is one way to overeat every time.
3. Eat more fruits and veggies. Often you will find that you can eat as much as you like, and you'll still lose weight.
4. Increase fiber. The addition of more fiber in your diet will cause you to feel full faster, resulting in not eating as much.
5. Cut down refined sugar. Check labels, you'll find sugar in many things you probably wouldn't expect. The pounds will literally melt off if you cut way back on sugar.
6. Eat favorite snacks in moderation. Sure, you can have those snacks you love, there is no need to give them up forever. Just eat them in moderation.
7. Don't forget to exercise. Even if it's just a walk, make exercise a part of your daily routine.
8. Take the stairs. If you routinely take the elevator, begin a habit of taking the stairs and see how much better you feel. You'll also burn a lot more calories, too.
9. Don't wait for New Year's. Start your weight loss plan now, don't wait for a special occasion. No time like the present.
10. Set goals. Always have a goal in mind but keep them small. One step at a time.
11. Don't eat when bored. Make sure you are actually hungry when you eat. You'll find that many times you are reaching for a snack simply out of boredom.
12. Announce your plans. Tell all your friends and family of your plans to lose weight. This will motivate you to continue.
13. Don't give up. Even if you “fall off the wagon” and eat everything in sight one day, just go back to your weight loss plan the next day. It will be okay.
14. Reward yourself. Plan to buy new clothes when you get down to a certain size.
15. Drink more water. You'll feel fuller and eat less. You'll also cut out calories by avoiding sodas and sweet tea.
16. Keep a food journal. Write down everything you eat in a day, and you'll find what your bad eating patterns are.
17. Avoid fast food. It is loaded with fat and calories.
18. Eat raw when possible. Avoid processed foods when you can, as these are calories laden and usually full of sugar.
19. Go to bed earlier. A lot of the unhealthy snacking occurs at night, especially while watching television.
20. Buy a pedometer. Wear it all day and see how many steps you take. Try to increase it.
21. Join an online support group. The web is full of others just like you who want to lose weight. Join one of the forums and reach out to others for moral support.
22. Take before and after photos. Once you have lost some weight, you will want to compare these pictures!
23. Read labels. Be sure you know exactly what is in the food you are eating. If all you see are chemicals and sugar, pick a different snack.
24. Avoid high fructose corn syrup. It's unhealthy, of course, but also you will cut out many bad foods right off the bat just by avoiding this stuff.
25. Always weigh yourself at the same time. Pick morning, afternoon, or evening, but always weigh at the same time. Weigh every day or once a week, whatever you are comfortable with.
I make sure that I eat well and don't worry about calories too much. I'm aware that as long as I am eating many veggies and lean protein, I am on the right track. If I find that my weight loss stalls, following the tips above works well to get the body to release weight.
Taking your body measurements is important too—sometimes when I am not losing weight, I am still losing inches and that can make a bad scale day all better!
0 Comments