Following the roots of the website, Strength and Fitness TIPS today I am going to give you some tips for your arsenal to help you with fast weight loss. These tips can really help everyone in any situation, even if your primary goal isn’t to lose weight but just to remain healthy. Losing weight doesn’t mean you need to make massive sacrifices and live in an unhealthy manner, you simply need to be able to use your time and diet effectively. Following these 15 tips will allow you to healthily achieve fast weight loss.
Fast Weight Loss Tips
Fast Weight Loss Tip 1 – Calorie Count
You need to appreciate how many calories each food you consume contains. For instance 1g of fat contains 2.5 times the number of calories as 1g of carbohydrate. I suggest making a list of foods and what calories they contain, this way you can plan your daily diet to suit your calorie intake. Counting your calories still means you can eat some fat, however you must appreciate you will have to eat less and this will leave you hungry even though your calorie intake has been justified.
Fast Weight Loss Tip 2 – Don’t forget to eat
Our bodies are able to adapt very well, if you eat too little and irregularly you will simply start storing everything you eat as you guessed it fat. You will become very tired and weight loss will be very negligible, this is a common cause for people failing at fast weight loss. It’s much better to eat small portions throughout the day than the occasional larger meals.
Fast Weight Loss Tip 3 – Eat your Vegetables
I’ve never seen a diet that doesn’t recommend this and for good reason. Vegetables contain vitamins, minerals and roughage to ensure healthy digestion. They contain a minimal amount of calories and are great for bulking out your meals. I would recommend at least 50% of your meal should be vegetables.
Fast Weight Loss Tip 4 – Don’t forget to Drink……….Water
Fast weight loss can’t be achieved without suitable quantities of water, both in the USA and UK it’s recommended to drink 8 x250ml glasses a day. Research has shown that water will help fat oxidation and subsequently weight loss. Obviously don’t over do it, just ensure you drink with every meal and remain hydrated.
Fast Weight Loss Tip 5 – Get Busy
Not many things have ever been achieved sitting on a sofa watching television. Try and make your life as active as possible, jump at any opportunity to exercise. If you need to go to the shop half a mile away walk instead of driving. Use you initiative in order to make you day more exercise intensive.
Fast Weight Loss Tip 6 – Snack Well
I can’t recommend snacking but it’s not the end of the world if you do snack, on the right foods of course. Traditional snacks are often high in fats and calories, you have to stay well clear of these. If you must snack, get some healthy alternatives like humous and carrot sticks.
Fast Weight Loss Tips 7 – A 30 minute run does not equal a Cookie
It’s good to reward yourself, however completing a modest 30min run does not to give you an excuse to eat a huge cookie. Cookies contain a vast amount of calories, running does burn a lot but less than you would expect. Let’s get down to some figures, the average person running will burn 600-700 calories depending on weight and fitness. This means in 30 minutes you will only burn 350 calories max! A cookie will often contain around 500, resulting in a surplus of calories leaving you with weight gain and not weight loss.
Fast Weight Loss Tips 8 – Don’t weigh yourself everyday
A big mistake many people have is thinking they will lose weight everyday. An issue with this is that you will be at varying hydration levels giving you a +/- figure of your round about weight. It’s much better to weigh yourself once a week at the same time of day preferentially morning to give a more accurate weight loss speed. A good rate for fast weight loss is losing around 3-4 lb’s a week. Any more than this will be unhealthy.
Fast Weight Loss Tips 9 – Watch out for Caffeine
Caffeine is a powerful stimulant and does help increase the metabolism however it’s usually administered with fatty or sugary substances such as milk. Cappacinos for instance contain caffeine but the also contain a lot of milk and sometimes chocolate. These have a greater effect than the caffeine and will not help fast weight loss.
Fast Weight Loss Tips 10 – Ready Meals
With lives being very hectic, convenience is bliss. There are plenty of ‘low fat, low calorie’ meals, only requiring you to stick in the microwave for 10 mins. Notice how I used my inverted commas…. These ready meals often give you false promises and are lavished in fatty dressings. There is no substitute to cooking your own meals, just because your busy doesn’t mean you can’t cook. I highly doubt anyone is too busy to say this. Simply cook your daily meals when you get up in the morning and have a nice supply of Tupperware in which you can store it. This saves you time throughout your day and not forgetting countless dollar!
Fast Weight Loss Tips 11 – Look for the long term
Weight loss is not to be seen as short term thing. If you are a little overweight think back to how long it took you to put that weight on. I can assure you did not gain 10kg after 1 week’s indulgence. Set a goal each week what you wish to lose and within the range of 1-3/4lb’s. Don’t set crazy ones like 10lb’s in a week this is unattainable, keep them simply so you can keep achieving them.
Fast Weight Loss Tips 12 – Alcohol
If you are a fan of having a bit of tipple now and then then it’s important to note how this will effect your diet. Don’t kid yourself with the reasoning, ‘Red Wine is good for me blah blah.’ Wine contain lots of sugars and in turn lots of calories. You will be surprised at how calorific alcohol is. It also reduces the speed in which your body metabolises fat. So in short, if you can limit your intake of it as much as possible while remaining social.
Fast Weight Loss Tips 13 – Discover what works for you
In order to achieve fast weight loss you may need to discover a diet that you have not read about before. Not everyones body is the same, and rarely will we react to things the same. In order for you to get the fastest weight loss you may need to try out foods and exercises not recommended before as they may help you lose weight more effectively.
Fast Weight Loss Tips 14 – Gain Muscle?
Anyone looking for fast weight loss must undoubtedly be performing exercise. What is commonly overlooked is the effect muscle can have on weight loss. Building and repairing muscle requires calories and nutrients, it also requires calories in order to do the exercises. Therefore don’t overlook lifting some weights, don’t worry you will not turn into Arnold Schwarzenegger, you will simply become a stronger more toned person.
Fast Weight Loss Tips 15 – Cardio Cardio Cardio
You have to exercise, it’s just as important as dieting correctly. It’s must be in the cardiovascular region which is when your heart rate is at 65% of it’s maximum. I recommend starting off with at least 30minutes of exercise per day.
I hope you found these tips useful, if you have any of your own I would love to hear from you and I will add them to this post giving you full recognition.
If you have any questions please leave them in the comments below.
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