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21 Jan 2015
We all want to know how to lose weight fast. We all know the usual "watch your diet and exercise regularly" routine. But if it's as simple as that, then there wouldn't be so many fat individuals this world! quickest way to lose weight

Amidst all the lies and hype all around the weight loss industry, it's not easy to separate the hype and lies from your truth. That's why in the present article, I'm going to reveal to you 14 things you must do to lose weight fast. Following these 14 tips will help you lose weight safely and turn into lean all year-round.


How To Lose Weight Fast Tip #1: Give up eating only salads

This is a well-known habit especially among female workers in offices. You order a huge salad with nothing but greens. Your colleagues see what you eat and applaud your time and energy to lose weight. But before 2pm, you get hungry and start looking for cookies and chocolates to snack. How's that for just one step forward and two steps in your fat loss attempt? While there is nothing wrong with having salads for supper, you should add some good clean protein such as eggs and chicken breasts as well as good fats such as avocados or guacamole into your salads as well. Remember this: Every meal must have a protein element. These protein and fat make you feel more satisfied after the meal and will sustain your blood sugar levels for a longer period so you won't be searching for unhealthy snacks across the office right after lunch.

Lose weight fast Fast Tip #2: Replace every one of the unhealthy snacks at home and in your office

Contrary to popular belief, snacking is actually productive for weight loss. Snacking on healthy snacks in between meals will help keep a steady blood glucose level and in addition keep your metabolism elevated. Since people eat convenience and the general availability of food around them, it is important to keep only healthy snacks including dark chocolate, nuts, trail mixes, fruits or even beef jerky within easy reach. Throw every one of the others away. Or let them have to a colleague you hate.

Lose weight fast Fast Tip #3: Start a simple exercise routine

Every weight loss program needs to have an exercise component. It doesn't even have to an actual exercise like jogging or swimming. When you have never exercised before in your own life, you can even start something as simple as brisk walking each day for 20 minutes and progress up the intensity from there. The main objective is staying active and turning up your metabolism. As you get fitter (and you will), start the intensity and challenge your system to reach new heights of fitness.

How To Lose Weight Fast Tip #4: Steer clear of the steady state jogging

If you've been jogging for some time and haven't seen any significant weight reduction results, then it's time to move on to more challenging exercises. Jogging is an excellent exercise to build your cardiovascular endurance, although not the best for fat loss. To effective burn fat, you need a workout that elevates your heart rate to at least 80% of your maximum heart rate and burns probably the most number of calories in the shortest period of time. Full body exercises such as burpees, squats, deadlifts, shoulder presses and rows provides you with the most bang for the time spent on exercising. Perform each exercise for 30 seconds with a 30 second burglary between for 3 sets before moving onto the next. Do this for 10 to 15 minutes a day and you may see results beyond that which you have experienced from months of jogging.

How To Lose Weight Fast Tip #5: Don't avoid carbohydrates completely

When carbs replaced fats because the main contributor of extra weight, many people are avoiding all known forms of carbs completely. I know have a colleague who shuns carbs such as the plague. Let me set the record straight. Not all carbs are bad. The body need carbs to function properly. Carbs are our bodies' main energy source. In fact, our brain functions totally on carbs. Depriving your system of carbs may have detrimental effects on your own body. Every type food has its time and place to be consumed. In most cases, you should only consume low glycemic carbs such as brown rice, dark leafy vegetables, multi-grain bread, oatmeal, etc. High glycemic foods including bananas, juices, white rice, potatoes and other processed foods are best consumed only right after an intense exercise.

How To Lose Weight Fast Tip #6: Set realistic and measurable goals

Lots of people give up on a training or fat loss program after a week or so because they did not begin to see the results they were expecting. To start with, you have to remember that you didn't get fat overnight. So you should not expect magic weight loss to happen as well. Setting realistic and measurable goals can help keep you motivated and continue towards your ultimate weight loss ambitions. So what considered as a realistic goal? Losing 0.5-1kg (1-2 lbs) weekly is a realistic. Losing less than an inch on your waist after two weeks is realistic. Of course, you have to be completely honest with ourselves when you are accessing these goals. Consider if you are really following the exercise program religiously? How frequently did you cheat on your diet?

How To Lose Weight Fast Tip #7: Give attention to building muscle

Some people may disagree with me that exercising and muscle-building is important for fat loss. If you ask me, fat loss is all about changing the body composition - reducing the fat mass and increasing fat-free mass (muscles). Increasing fat-free mass will forever contribute to the cut in fat mass. For every pound of muscle your body has, you burn an extra 35-50 calories a day. Fat however burns only 2 calories per pound. And so the more muscle you have, the higher your metabolic rate will be. And contrary to public opinion, having more muscles is exactly what will give your body those sexy curves that the opposite sex desires.

Lose weight fast Fast Tip #8: Purchase a whey protein or meal replacement supplement

Having 3 daily meals with 3 snacks times in between is not always easy to prepare. This is exactly why for convenience purposes, it's a smart idea to purchase a good whey protein isolate or meal replacement supplement. Just add water or milk plus you've got one serving of quality protein.

How To Lose Weight Fast Tip #9: Make small changes and stay with them for A three week period

Let's be honest with ourselves. Fat reduction involves some behavioral and life-style change. Your current lifestyle got one to the state that you are now. Continuing down this path obviously isn't the quickest way to lose weight. We all know behavioral change may be the hardest thing. This is the reason we need to make little changes each day that is more acceptable to the bodies. For example, if you currently drink two cans of soda each day, cut down to one can each day. Then next week, cut down to one can every 2 days. You get the picture. As well as for any program which you decide to get started, stick to it for 21 days. Statistics have demostrated that any behavioral change takes 21 to simply accept and approximately Sixty days to form into a habit. So regardless of how much you hate a current diet or workout program, persevere for 21 days. You will be glad you did.

How To Lose Weight Fast Tip #10: Surround yourself with like-minded people

Some people are extremely dependent on social support, although some not so much. If you belong to the former group, it is vital that you factor this facet of motivation especially when you are starting out on a fat reduction program. During the initial A 3 week period, it is important to stay motivated and centered on the goals you've set for yourself. You're bound to encounter challenges and struggles as you go through the program. Including days when your thighs are extremely sore after doing full squats or even great news like when you succeed in losing an inch off your waist. If you have friends who are doing the fat loss program with you, great! Share your results and the way you feel about the program together. Talk to fitness professionals; join online communities or Facebook groups to share experiences and gain knowledge. Also, don't just focus on the fat loss part. Get into the whole health and fitness experience. Buy fitness magazines, visit fitness websites. Take a look at physiques you desire to achieve and hang up them as your desktop wallpaper. Do anything you need to stay motivated.

Lose weight fast Fast Tip #11: Train your legs

I'm not just talking about jogging here; I'm discussing doing heavy squats, lunges, deadlifts, etc. If you have ever done squats before, you should understand that it is one of the most demanding exercises in the world. You pant and sweat like a dog as if you have sprinted miles. But it is also one of the better exercises for building overall strength not to mention burning calories. Leg exercises for example squats are usually compound exercises and therefore burns more calories. Even if you're not doing weighted squats, just doing weight squats alone may be just as challenging. To be honest, in my first Five years of training, I never once trained my legs. I always thought the upper body is more important and doing squats could stunt your vertical growth. That's all a fallacy. Ever since I started doing squats, my strength went through the roof and my body system fat levels have remained consistently low all year-round. Now I really do squats at least once a week otherwise my workout is never complete. When you have never trained your legs before, believe me, start your workouts with squats and you will be amazed by the results the thing is. And yes, you can thank me later.

Lose weight fast Fast Tip #12: Have a meal diary

Many people don't realize how many calories they consume every day. You think you are eating less by skipping dinner here and there. But you never consider those sodas, grande Frappuccinos or those cookies written by your colleagues which you so casually eat during the day. If you take down everything (and i also mean every single thing including those mentos) that you simply eat into a meal diary, you will be surprised how many calories you take. Yes, I know it's quite a pain to record down everything. But do your favor and just get it done for one day. It will likely be an absolute eye opener.

How To Lose Weight Fast Tip #13: Figure out how to love water

Perhaps the most overlooked factors behind weight gain, the liquids you eat can deceptively pack over a ton of calories. Only a can of soda contains near to 150 calories. A grande mocha Frappuccino contains a whopping 420 calories. Drink a soda along with a Frappuccino every day and you will acquire a pound a week.

Because we could so easily and carelessly gulp down beverages without a second thought, liquid calories tend to be more harmful. Fruit juices are no better. They all contain naturally sourced fruit sugar, fructose, which as with other sugars if consumed in excess will result in weight gain. One of the quickest ways to lose weight is to always choose water over all other beverages. Water has zero calories and it is a natural source of hydration for our bodies. By simply replacing all of your other sugary laden beverages with water, you'll quickly be able to see weight reduction results.


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