If you’ve been struggling to lose weight then this article is for you. I recently discovered a few fast weight loss tips that I have been using myself to lose a few extra pounds. Below is a list of the top 10 weight loss tips that offer fast results for getting rid of those extra pounds.
1. Workout smarter
Did you know you can actually lose more weight & keep your metabolism fired up longer by doing 3-to-4 shorter 10-minute workouts instead of 1 big 30-to-40-minute cardio workout?
A research study at the university of Pittsburgh found that women who split up their 40 minute cardio workouts into 4 separate 10 minute cardio workout sessions during the day LOST 20 pounds while… the group of women who did one big 40 minute cardio workout only lost 14 pounds and…
The reason why more shorter workouts are better is because you never give your fat burning metabolism a chance to slow down.
2. Take a break to lose weight faster
A University of Tokyo study found that people who took a 20 minute break about halfway thru their hour-long cardio workout burned 20% more fat than the people who worked out for an hour straight non-stop because… Taking short 20 minute workout breaks makes your fat-burning hormones work much better.
3. Drink Water
Water Lowers the Amount of Fat Stored in your body. Your kidneys get very lazy on the job when you don’t drink enough water and as a result of you not drinking water, your kidneys give most of its unfinished work to your liver.
One of your liver’s functions is to help your body burn stored fat for energy and it can’t perform that job fully if it has to do the kidney’s job also.
By not drinking water you put your liver on double duty, decreasing its fat burning potential and causing you to store more fat. If you drink enough water your kidneys will stop being lazy, do its job of excreting waste products from your body, and…Keep reading
4. Fast weight loss = YOU eating more RAW fruits & veggies
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 plus…
Fruits & Veggies give you longer lasting energy while fighting off hunger cravings which means you’ll never get fat and researchers at Tufts university found that the more vegetables people eat = the thinner they are. See how to lose weight without counting calories
5. Drink 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 but…
If you do not have time to make your own green tea then you can simply take a green tea diet pill supplement or better yet… You can use a fat burner like the ones here that have green tea in it along with other fat burning ingredients.
6. Eat more fiber
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 have an even greater feeling of fullness and higher energy levels throughout the day if you eat meals that are mostly made up of fiber, protein, and water.
Fiber also slows down the digestion of foods you eat keeping your blood sugar/energy levels in check preventing you from getting hungry.
Good sources of fiber are vegetables, fruits, nuts, beans, and some cereals. The amount of fiber in a food product is listed in the nutritional facts found on most food labels.
You should try to eat 20-35 grams of fiber each day spread out evenly in all of your meals.
Don’t underestimate the power of fiber. Because fiber takes so long to be digested by your body, a person eating the recommended 20-35 grams of fiber a day will burn an extra 150 calories a day or lose 16 extra pounds a year.
7. Eat more protein
You’ll eat up to 500 calories less per day when at least 30 % of the calories you eat is from protein and… 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 and…
The main reason why people lose weight fast on high protein diets is because Protein suppresses appetite by keeping you fuller longer.
8. Drink milk
Recent research now shows that including more dairy in your in your diet may make it easier to lose those extra pounds and burn fat without cutting back too much on calories.
One of the most exciting findings of this new research is diets that are dairy-rich will help you almost double the rate of weight loss as compared to dairy-poor diets.
Researchers also found that most of the body fat lost from these diets was around the midsection.
Some of the minerals found in dairy products may enhance calcium’s beneficial effects on fat breakdown within the cells and dairy products also contain enough protein in them to help preserve muscle and increase your metabolism.
3-4 servings of dairy products each day like Milk, yogurt, and cheese will do.
9. Limit your salt
Consuming more than the recommend 2500mg (1 tablespoon) of sodium each day will cause you to retain water and gain weight (bloating)
Sodium holds up to 50 times its weight in water.
When you limit the amount of sodium you eat your body will begin to expel some that unwanted water weight.
Thirst is a good indicator that your sodium intake is two high. As your sodium levels get high your body ask for more water to dilute the sodium by making you thirsty.
This is why many bars offer salty snacks such as pretzels and peanuts for free, after customers get thirsty they will order drinks to quench their thirst
To limit your sodium intake stay away from foods like canned soups, fast foods, and cured meats.
Instead of seasonings and MSG use lemons, garlic, pepper, caraway, tarragon, or anything low that’s low in sodium for flavor. The nutritional facts label of any food product shows how much sodium a food item has.
10. Get more active
Adding a little physical activity to your daily routine will help you start losing weight quicker than you can imagine.
Don’t Worry, getting more active doesn’t mean you have to sign up at a gym and take tae-bo or start participating in marathons regularly!
There are many ways that you can gradually become more active to lose weight.
- When you go to a store – Instead of trying to get the best parking spot take the worst one all the way at the back of the parking lot so you have to walk more.
- Throw away your TV remote & get up to change the channels.
- Go to shopping malls. But before you shop walk around the entire mall one or two times.
Those are just a few examples of ways that you can gradually start adding physical activity to your daily routine. It may not seem like much in the beginning but… All the extra calories you burn by doing these little activities adds up to you losing more weight.
Could you save gas by walking to certain locations or is it possible that you can ride a bike to certain locations instead of driving? Just be creative and start thinking about how you can gradually add some extra physical activity your daily routine.
Here are some more examples:
- Stop using the elevator. Take the stairs or at least take the stairs half way up.
- After you come back from a day of shopping. Carry all the items you just bought into your house one by one. The more items you buy the more walking back and forth you have to do.
If you found these tips to be useful then you may also want to check out these other 30 fast weight loss tips to help you achieve your dream weight. Dieting does not have to be hard and painful. To lose weight just take a bit of will power and consistency. If you can stay on course with your current diet plans then you are on your way to losing weight permanently.