How To Lose Weight Fast

how to lose weight fast

Losing weight fast may seem impossible for many.But the truth is: It can be possible—with the right weight loss techniques.

If you are still clueless on how this can be possible, here are 13 simple and effective points that you can check out.

1. Prioritize breakfast over other meals

Though it has been said many times that breakfast is the most important meal of the day, many peoplestill find it hard to eat a decent meal in the morning due to a very busy schedule.

But the thing is if you really want to lose weight fast, you should not skip breakfast so you can begin your day with a lot of energy.

So, what kind of breakfast do you need to take?

This should include food that that will make you feel full and satisfied throughout the day so you can avoid giving in to your cravings in the latter part of the day.

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According to nutritionists, you can consume 400 to 500 calories for your breakfast. Don’t forget to include foods that are high in protein and filling fats like beans, nuts, peanut butter, eggs and unsweetened greek yogurt. You can also add fiber-rich foods like fruits, vegetables and whole grains. When you begin your day with foods that help stabilize blood sugar, you can trim down weight without deprivation.

​According to nutritionists, you can consume 400 to 500 calories for your breakfast. Don’t forget to include foods that are high in protein and filling fats like beans, nuts, peanut butter, eggs and unsweetened greek yogurt. You can also add fiber-rich foods like fruits, vegetables and whole grains. When you begin your day with foods that help stabilize blood sugar, you can trim down weight without deprivation.

2. Do Not Eat Packaged And Processed Foods

You need to eat healthily so you can lose weight fast. But the sad truth is there are many temptations to eat packaged and processed foods. Fast food restaurants are everywhere; you can get a quick fix of your favorite burger and fries in a matter of minutes.

When you are too lazy to cook, there are processed foods that you just need to heat so you can indulge on it. While these temptations are hard to resist, you can still avoid eating packaged and processed foods if you have already planned your meals for the whole week.

​Gather all the ingredients so it will make you feel guilty if you don’t use them. There are many recipe books and online recipes that you can rely on.

3. Limit Your Salt Intake

For instance, you’re buying some snacks. Make sure that you choose the product with 140mg or less salt content. Do not also pour too much salt on any of your dishes; if you can manage not to put any salt at all, and then do so.

​There are many healthier ways to add flavor to your dishes. You just need to be resourceful in finding the healthy ingredients that you can combine to add flavor to your dishes. You can checkout cookbooks to know more about alternative flavorings.​

4.Drink A Cup Of Cofee or Tea.

​It has been a habit of many of us to drink coffee in the morning. Well guess what. It is actually a good habit so you can lose weight fast.

Coffee contains caffeine, which is known to be a great source of antioxidants that can protect cells from possible damage. Caffeine is also known to be a natural diuretic.Based on the 2015 American Dietary Guidelines, you can consume up to 400mg of coffee a day.

If you prefer Green tea over coffee, there’s no problem about it. Tea is known as a natural diuretic as well. You can also rely on herbal teas like fennel root or dandelion. One study revealed that drinkers of green tea burned roughly 70 extra calories within 24 hours.

So, the next time you eat a full meal; don’t forget to pair with a cup of coffee or tea. There is a proven goodness in every cup.

It has been a habit of many of us to drink coffee in the morning. Well guess what. It is actually a good habit so you can lose weight fast.

Coffee contains caffeine, which is known to be a great source of antioxidants that can protect cells from possible damage. Caffeine is also known to be a natural diuretic.Based on the 2015 American Dietary Guidelines, you can consume up to 400mg of coffee a day.

If you prefer tea over coffee, there’s no problem about it. Tea is known as a natural diuretic as well. You can also rely on herbal teas like fennel root or dandelion. One study revealed that drinkers of green tea burned roughly 70 extra calories within 24 hours.

So, the next time you eat a full meal; don’t forget to pair with a cup of coffee or tea. There is a proven goodness in every cup.

5. Don’t Drink Beverages With Too Much Sugar.

Aside from the fact that sugary drinks add up more pounds on your body, these drinks cannot also make you full throughout the day. So what you need to do is to watch out for your beverage intake in a day. If you have consumed any type of sweetened beverage at daytime, you’ll probably consume a minimum of 800 calories come nighttime. And the sad thing is you are still hungry, so you will still look for food to eat—even in wee hours—when you cannot burn as much calories as you wish.

​So, it is really best to pack your body with protein-rich foods with stir-fry vegetables.

6. Don’t Drink Too Much Alcohol.

Drinking alcohol is not good for our health in general. But do you know that alcohol can also suppress the metabolism of fats, making it more difficult for you to burn calories? Many studies suggest that drinking too much alcohol can slow down or even hinder metabolism of fats.

​This is why it is strongly suggested to drink occasionally, if you want to lose weight fast.

7. Indulge With Spicy Foods.

Although this may sound off, it is proven to be really effective. According to a few studies, eating spicy foods can help you burn calories.

The explanation behind this is: Spicy foods contain compound named capsaicin, which can be found in cayenne peppers and jalapeno. This compound is said to be helpful in increasing the release of stress hormones called adrenaline, which can speed up the body’s metabolism, and the capacity to burn calories.

In addition to this, consuming hot peppers may slow you down while eating,and may make you feel full. You may not also feel that you are being deprived of good food because black pepper, jalapenos, turmeric, oregano and ginger are among the top flavors that trend in 2017.

​​So if you’re not yet into eating spicy foods, start now. It is not necessary to eat extremely spicy foods—mild spiciness is enough to help you burn some calories. But if you can give in to eating spicier foods, then it is better. In this way, you can burn more calories because you feel a lot fuller.

8. Buy Weights.

If you want to lose weight fast, you need to invest on weights. You need to perform strength training so you can build lean muscle tissue, which has been proven to be effective in burning calories—whether your muscles are doing something or doing nothing.

The rule is: You will lose more weight if you have accumulated a lot of lean muscles.

So, how will you begin with strength training? Well, start easy. You can do some squats, lunges and push-ups. Utilize your free weights to do basic triceps pulls and biceps curls, whether you’re at home, or in the office. You must do these strength exercises 3-4 times every week.

Does it sound simple? Yes, perhaps. But in reality, it takes hard work, discipline and commitment to perform strength training. You need to condition your mind and body of the strenuous activity that you’ll be doing. Some give up right away after their first day of training, because they cannot stand the body pain afterwards. But always remember that you need pain to gain whatever you desire.

​If you feel like your body is not yet ready for a formal strength training, start with warm-up exercises. As you gain your strength, gradually shift to strength exercises—with a few repetitions first. In a matter of week, you will find that your body is already prepared for a more strenuous training.

9. Sleep Well.

You might ask, “How can I lose weight fast by sleeping?” Well, aside from the fact that you won’t be tempted to eat during midnight; there are lots of researches that say that sleeping less than 7 hours at night can slow down one’s metabolism.

Sleeping for at least 7 hours at night may seem to be the easiest way to lose weight fast. But again, it is not so easy for some people who work at night. They are usually sleep-deprived, making them indulge in satisfying yet unhealthy foods to make up for their lack of sleep.

If this is the case, you need to find time in the morning to sleep at least 7 hours a day. Even it’s not a good night sleep; it will still help you stabilize the rate of your metabolism. You must also prevent yourself from eating too much at night while at work. Drink more water and coffee perhaps to make up for the hunger you have.

Experts say that you can control your hunger rate by keeping yourself busy with other things.

10. Write Down Everything That You Eat.

Writing down everything that you eat is a nice habit if you want to lose weight fast. Prepare a notebook where you can jot down everything that you will eat in a week opposite its calorie content.

It will serve as your inspiration to continue eating healthy meals. You can also write down while you’re eating, so you will be more motivated to eat whatever you’re eating, especially if you feel deprived of your favorite but unhealthy foods.

You can also download a fitness app which can help you monitor the pounds that you gain while you eat. It makes you feel more responsible of your food choices. In addition to this, you can also review aspects of your meals that need a bit of improvement.

​So if you’re not yet jotting down everything that you eat in a day, you should start now so you can stay on the right track.

11. Exercise In The Evening.

​Many people exercise during daytime, before they go to work or before they send their kids to school. There’s nothing wrong with that—it’s still physical activities that help you burn calories.

But studies show that it’s better to perform physical activities at night, specifically before dinnertime as it increases your metabolism. Some studies added that the effect of a 30-minute exercise to your metabolism can linger for up to 3 hours.A person’s metabolism slows down come nighttime, so it’s also fitting to move more at night.

You can do this after you arrived from work. Rest for one hour before you engage yourself in a 30-minute exercise. Aerobic exercises are best, because it makes all your body parts move. Dance to your favorite tune before you eat your dinner.

Many people exercise during daytime, before they go to work or before they send their kids to school. There’s nothing wrong with that—it’s still physical activities that help you burn calories.

But studies show that it’s better to perform physical activities at night, specifically before dinnertime as it increases your metabolism. Some studies added that the effect of a 30-minute exercise to your metabolism can linger for up to 3 hours.A person’s metabolism slows down come nighttime, so it’s also fitting to move more at night.

You can do this after you arrived from work. Rest for one hour before you engage yourself in a 30-minute exercise. Aerobic exercises are best, because it makes all your body parts move. Dance to your favorite tune before you eat your dinner.

12. Hike or Walk.

​Aside from the adrenaline and fulfillment that you get when you climb mountains, you can also burn calories really fast. When you hike, you use all your body parts, especially your legs and thighs—which are often the problem areas of most women, and even some men.

It also tests your muscle strength which also helps in building lean muscles. Hiking is known to be an extremely strenuous physical activity—which means that you will sweat a lot as you do this activity—leading to burning more calories.

If you are not the adventurer type of person, you can simply walk. But of course, it’s not the relaxed walk in the park. Try to add a little speed, intensity—and walk continuously. It’s like a slower jog. It is ideal for those who have just started exercising.

Walking as an exercise is an easier way to lose weight fast. Studies found that through walking, you can burn the same calories that you burn when you are running. But the key is the consistency in your speed, intensity and continuity.
No matter how busy you are at work or at home, it is indeed possible to lose weight fast. You just need to exert effort in making ends meet, when it comes to your schedule and the energy that you have.
 
With these weight loss techniques, you will surely find a few ones which you can apply regularly. It just goes to show that everyone has the ability tolose weight—regardless of age, health status, job and the many other related factors.
 
The bottom line is: You should be committed in your goal to lose weight fast—no matter what it takes—as long as it will not be detrimental to your overall health. Remember that you want to lose weight because you want to be healthier, so don’t ever sacrifice your health so you can lose weight fast.

Aside from the adrenaline and fulfillment that you get when you climb mountains, you can also burn calories really fast. When you hike, you use all your body parts, especially your legs and thighs—which are often the problem areas of most women, and even some men.

It also tests your muscle strength which also helps in building lean muscles. Hiking is known to be an extremely strenuous physical activity—which means that you will sweat a lot as you do this activity—leading to burning more calories.
If you are not the adventurer type of person, you can simply walk. But of course, it’s not the relaxed walk in the park. Try to add a little speed, intensity—and walk continuously. It’s like a slower jog. It is ideal for those who have just started exercising.

Walking as an exercise is an easier way to lose weight fast. Studies found that through walking, you can burn the same calories that you burn when you are running. But the key is the consistency in your speed, intensity and continuity.
No matter how busy you are at work or at home, it is indeed possible to lose weight fast. You just need to exert effort in making ends meet, when it comes to your schedule and the energy that you have.
 
With these weight loss techniques, you will surely find a few ones which you can apply regularly. It just goes to show that everyone has the ability tolose weight—regardless of age, health status, job and the many other related factors.
 
The bottom line is: You should be committed in your goal to lose weight fast—no matter what it takes—as long as it will not be detrimental to your overall health. Remember that you want to lose weight because you want to be healthier, so don’t ever sacrifice your health so you can lose weight fast.

13.Use Proven Weight Loss Supplement

​​You can use weight loss supplement for quick weight loss along with a simple diet. There are many diet supplements out there in the market which are clinically proven and very effective. You can try prescription or even non prescription pills but for prescription you need to get prescription from your Doctor. 

But before taking any such pills we recommend you to take advice from your Doctor.

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