Most people want to know how to lose weight fast because they’re sick of waiting for their bodies to respond to lifestyle changes they’ve made like exercising or changing what they eat. If you don’t have time to exercise, if you hate cooking, or just plain hate sitting in front of a computer all day long reading spam emails, there’s no shame in losing belly fat fast using simple tricks and common sense. This is how to lose weight quickly.
It might seem easier said than done but once you break down each step into manageable bites, you’ll be able to realize those goals much faster. Here are 9 ways to lose weight fast without spending hours in the kitchen preparing healthy meals.
1) EAT BREAKFAST EVERY MORNING
I’m sure this goes without saying but I still see many people who skip out on breakfast completely every morning, even though they usually end up snacking later in the day when hunger kicks in. When you wake up in the middle of the night hungry, chances are you haven’t eaten anything substantial enough to keep you going through the rest of the day. You should always make sure to start the day right and fuel yourself properly before moving forward. A good breakfast will set the tone for the entire day and encourage you to stick to your meal plan.
2) STOP SKIPPING MEALS/SNACKS
You may think skipping snacks and meals during the day will allow you to “save” calories. However, studies show that most people snack too often anyway, especially late at night. In fact, research shows that we tend to consume about three times our daily caloric needs between 6pm-11pm alone. So instead of depriving yourself of nourishment, simply save these calories for when really needed. This means avoiding unhealthy processed junk altogether and opting for healthier options like fruits and vegetables. Remember, it’s better to eat smaller meals several times throughout the day rather than 3 large ones spaced apart over 12hrs since it keeps insulin levels steady, helping prevent cravings later in the afternoon.
3) AVOID FATTY CARBS AND TRANS FATS (SOYBEANS) – How to lose weight quickly
The majority of Americans consume an average of 250g of saturated fat per week, mainly due to high amounts of sodium and refined carbohydrates found in traditional American diets. These types of nutrients contribute to overweight issues and heart disease. Although meat has been shown to reduce cholesterol levels, animal protein also contains a lot of fat and carbs known as trans-fats. Trans-fats are formed after animals feed on vegetable oil and hydrogenated oils which are used extensively for frying and baking. They contain twice the amount of harmful LDL (“bad”) cholesterol compared to regular old dairy butter, making them extremely dangerous ingredients to include in one’s diet. It’s important to note that although soybeans themselves aren’t bad for us, the production process to turn soybean oil into tofu involves heating it under pressure until its molecular structure becomes damaged. As such, consuming lots of soy products could lead to increased estrogen levels in menopausal women and prostate cancer risk. Therefore, it’s highly recommended to avoid fried chips, canned soups, packaged baked goods, and other items containing partially hydrogenated oils. Simply put, cut back on fatty meats and choose leaner cuts of fish or poultry. Also, replace white rice with whole grain brown rice, use half full eggs rather than yolks only, limit bread intake, and substitute sugary cereals with fresh fruit.
4) SWITCH UP YOUR PROTEIN SOURCES – How to lose weight quickly
Protein sources vary greatly among cultures and ethnicities. For example, Asians prefer red meat whereas Africans favor dark chocolate. We recommend switching up your primary source of proteins based upon cultural preferences. Additionally, consider including different kinds of legumes, nuts, seeds, and dried beans in your diet. Legumes provide fiber, vitamins, minerals, antioxidants, phytonutrients, and plant compounds called flavonoids which protect against chronic diseases and improve cardiovascular health. Nuts are rich in monounsaturated fats and omega-3 fatty acids, both linked to lower risks of stroke, type 2 diabetes, Alzheimer’s, and arthritis. Seeds such as flaxseed, chia seed, pumpkin seed, hemp seed, sesame seed, etc., contain essential Omega-3 fatty acids, lignans, folate, calcium, iron, zinc, magnesium, potassium, and manganese. Dried beans are packed with soluble fibers, antioxidants, and various micronutrients. Overall, switching up your protein sources regularly helps you incorporate new flavors and textures into your everyday routine.
5) DON’T GET TO EXHAUSTED WITH SNACKS OR LESS OF FOOD AT WORK – How to lose weight quickly
In today’s world where office jobs require employees to sit behind computers, standing desks are becoming increasingly popular. While working off-site does offer numerous benefits, it also poses unique challenges regarding nutrition. Many workers find themselves reaching for convenience store cookies or vending machine candy bars as well as drinking soda pop or coffee. To avoid falling victim to fattening temptations, experts suggest creating a list of approved treats and sticking to it whenever possible. Another option would be having a workplace pantry stocked with nutritious alternatives to sweets and sodas. Foods in moderation can actually boost productivity since they promote alertness and performance on the job, according to Harvard Medical School researchers. In addition, limiting caffeine consumption to 200mg per day is another smart move for staying fit. More than 100 mg above this level can negatively impact sleep patterns and cause insomnia.
6) DRINK WATER!!
We hear it constantly yet people rarely act upon it. Drinking water consistently throughout the day improves digestion and prevents constipation. Not only does hydration aid in overall digestive function, it also increases metabolic rate preventing excessive sweating and lowering resting core temperature. According to Dr. Robert Lustig, author of Fat Chance?, dehydration accounts for 20% of obesity related deaths worldwide. He recommends replacing calorie filled drinks with pure water to stay fully hydrated and maintain proper bodily functions. An 8oz glass of H20 provides approximately 25 percent of total daily value for vitamin C, B complex vitamins, and electrolytes. Moreover, hydration promotes clear skin, maintains elasticity, reduces bloating, aids in muscle recovery, regulates bowel movements, and relieves headaches. Lastly, drinking plenty of fluids also allows you to feel fuller longer thus reducing unnecessary grazing behavior.
7) GET ENOUGH REST
Getting adequate sleep is critical to achieving optimal physical performance as well as mental acuity. People who do not receive sufficient sleep deprive themselves of vital nutrients required for growth and repair. Lack of quality sleep leads to impaired glucose tolerance, elevated cortisol levels, and decreased immune response. Studies reveal that adults need 7-8 hours of deep REM sleep to restore hormonal balance, regulate appetite, manage stress, control memory formation, and preserve cognitive functioning.
8) EXERCISE REGULARLY
Exercising regularly is beneficial for improving metabolism and burning additional calories. Experts agree that moderate activity 30 minutes 4-5 days per week is ideal for maintaining a healthy weight. Exercises should engage multiple muscles groups, strengthen bones, increase flexibility, build stamina, and promote positive moods. There are endless exercises available online. Pick something fun and enjoyable to suit your personality. Some examples are dancing, hiking, walking, biking, swimming, jogging, running, playing sports, taking part in team activities, gardening, cleaning house, boxing, kickboxing, pilates, yoga, strength training, cardio workouts, and calisthenics.
9) BE CONSISTENT WITH DIET PLANS
Consistency is key with any form of fitness program. Making small adjustments here and there is bound to fail eventually leading you back to square one. Instead, create a realistic strategy and follow it strictly. Track progress weekly to evaluate whether it meets pre-determined goals. Make necessary modifications accordingly. Once you reach your desired outcome, continue supporting your efforts by incorporating similar habits into your life.
Overall, being consistent with a sensible approach towards workout plans and nutritional choices is the easiest path to shedding pounds rapidly. Focus on eating nutritionally balanced meals and snacks along with getting ample rest and exercise. By doing so, you’ll achieve maximum results within relatively short periods of time and enjoy sustainable long term success.
Leave a Reply