To lose weight fast and keep it off, eating well and exercising are key (the secret, of course, is to eat less and move more). Add these 10 easy tips to your arsenal to boost your weight-loss efforts.
With regards to the diet, Michael Dansinger, MD, of NBC’s The Biggest Loser show recommends eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For fast weight loss, he recommends focusing on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.
As for the exercise, here is what Dansinger has to say: “Cardio burns the most calories, so it is ideal for fast weight loss, but afterward you need to include a few hours a week of strength training”. To burn the most fat, try to break a sweat after your warm-up and keep sweating for the entire hour, Dansinger says. One way to step up the intensity is to do interval training — brief bursts of high-intensity, followed by a mellower pace, and repeating that pattern throughout your workout.
So, here are our top 10 tips for fast weight loss:
1. Workout smarter and take breaks
Do 3-to-4 shorter 10-minute workouts instead of 1 big 30-to-40-minute cardio workout.
Take a 20 minute break half way through an hour-long workout.
2. Wake up & Workout!
As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3 times as more fat as opposed to working out at any other time during the day.
3. Drink lots of water and drink green tea
Drinking lots of water helps the kidneys function properly which in turn reduces pressure on liver. This allows the liver to perform its duties which is to help your body burn stored fat for energy.
Regarding green tea, studies show you can burn 35-to-43% more fat during the day when you drink 3-to-5 cups of green tea.
4. Eat raw fruits and vegetables
Your body has to burn a lot of calories to break down the RAW fruits & veggies you eat so basically you’re losing weight fast every time you eat fruits & veggies and people whose diets are dominant in fruits & veggies tend to lose weight faster and maintain their weights much longer
5. Eat more fiber as well as protein
Getting more fiber in your diet can help you control your weight. Eating fiber prevents you from overeating because it makes you feel full.
You’ll eat up to 500 calories less per day when at least 30 % of the calories you eat is from protein. You increase your body’s fat burning metabolism every time you eat fiber & protein because your body has to burn a lot of calories just to digest the protein & fiber you eat. Plus, protein speeds up your weight loss by helping you build and/or maintain lean muscle that also raises your fat-burning metabolism.
6. Get more active
Adding a little physical activity to your daily routine will help you start losing weight quicker than you can imagine.
- walk to the supermarket instead of driving
- walk to the TV to change channels instead of using the remote control.
7. Lift heavier weights to burn fat faster
If you lift heavy weights (that allow you to only do 3-to-12 reps per set) you’ll burn more calories during your weight training workout if you lifted lighter weights for 12 or more reps and the reason is simple: you burn more calories or use much more energy to lift heavier weights. Plus, you’ll get a much greater after burn effect from lifting heavier weights because of the high intensity and your body’s metabolism will burn more fat to help your body recover from your heavy weight training workout.
8. Get enough sleep
Don’t sleep too long or TOO short because according to a study done by researchers at Laval University in Quebec, people who slept TOO LONG (over 8 hours) & people who slept TOO SHORT (under 6 hours) were more likely to gain weight than people who slept the normal 7-to-8 hours.
9. Walk after meals
Take a 5-10 minute walk after each meal. It doesn’t have to be a walk, but any activity will do. The reason you should do this is because it increases the amount of calories you burn during digestion.
10. Don’t sit down for more than 4 hours
According to researchers at Missouri University – sitting down or being virtually inactive for longer than 4 hours slows down your metabolism, making it easier for you to store fat. So, to prevent this from happening, try standing up for at least 10 minutes within every 4 hours.
Has any of you tried any of the above tips? Don’t hesitate to share your experience in the comments below.