Need to lose weight fast to fit into that swimming suit or to get ready for that Mexican cruise vacation? Here are the top 10 fast weight loss tips.
1. Eat breakfast – many people skip the most important meal of the day or else they indulge in donuts and sugary lattes when they get to the office. Eating a healthy breakfast will cause you not to cheat and will ramp up your metabolism. Also, there’s no way you can put in a good workout without properly fueling your body first thing in the morning. Your breakfast should have low fat, low sugar and high protein. For example:
- 4 scrambled egg whites with one whole egg
- One piece whole wheat/whole grain toast with sugar free jam
- 1 slice of turkey bacon
- 8 ounces of water
2. Start Plyometric training – this type of training is not for the weak at heart. Plyometric training uses whole body movements such as jump squats, lunges, and pushups done in rapid succession. The result is your body builds lean muscle and burns fat which sheds off the weight faster than anything else.
3. Drink water – without water your body will simply hold onto the weight it’s got. By drinking at least 64 ounces per day your metabolism will speed up and you will feel less hungry throughout the day. A recent study compared weight loss results of people who were on the same diet and exercise plan with the only difference being one group drank eight ounces of water before each meal. The group that drank water lost 30% more weight.
4. Don’t eat past seven o’clock – night eating is a killer when it comes to trying to lose weight fast. The calories will probably not be burned off and will end up being stored as fat by the body.
5. Eat six small meals throughout the day – you will want to consume high protein lower carb meals throughout the day. This helps your body to keep its muscle mass while regulating insulin levels in the body so it can lose weight faster. Each meal should be around 300-450 calories depending on your size. You will want to eat each meal no later than three hours apart.
6. Cut out the Processed food – if you want to lose weight fast you have to cut out the fast and processed foods. Things that come prepackaged like tv dinners are full of calories, sodium and void of quality nutrients. They will put a halt to your thin plans.
7. Workout twice per day – you want fast results then do a 30 minute plyometric workout in the morning and a 30-45 minute cardiovascular workout in the evening. This will result in creating a large calorie deficit resulting in a ton of weight loss.
8. Sleep at least 8 hours – a lack of sleep causes your body’s hormones to get out of whack. Sleep is critical to weight loss so make sure you’re catching up on you Z’s. When you lack sleep your body will not produce enough of the hormone leptin which signals your body that it is full. This will result in some major over eating.
9. Count calories – losing weight requires creating a caloric deficit. To do this you have to know how many calories you are consuming. It is a must to record all of the calories you consume by using a food journal. This will help you keep your diet in check. Handful of crackers here and a donut there adds up fast and will sabotage your weight loss efforts.
10. Cut back on carbohydrates – you will need some carbs but you will want to ditch the pasta, white bread, sugary cereals, and other refined grains. Stick to eating fruit as your carbohydrate source. And you will also need to completely cut out the soda, and other drinks except for water. They are added calories and full of sugar. Also keep the diet and sugar free drinks to a minimum as they can cause weight loss to stall.
