1. Workout smarter
Did you know you can actually lose more weight & keep your metabolism fired up longer by doing 3-to-4 shorter 10-minute workouts instead of 1 big 30-to-40-minute cardio workout?
A research study at the university of Pittsburgh found that men who split up their 40 minute cardio workouts into 4 separate 10 minute cardio workout sessions during the day LOST 20 pounds while… the group of men who did one big 40 minute cardio workout only lost 14 pounds and…
The reason why more shorter workouts are better is because you never give your fat burning metabolism a chance to slow down.
2. Take a break to lose weight faster
A University of Tokyo study found that people who took a 20 minute break about halfway thru their hour-long cardio workout burned 20% more fat than the people who worked out for an hour straight non-stop because… Taking short 20 minute workout breaks makes your fat-burning hormones work much better.
3. Drink Water
Water Lowers the Amount of Fat Stored in your body
Your kidneys get very lazy on the job when you don't drink enough water and as a result of you not drinking water, your kidneys give most of its unfinished work to your liver.
One of your liver's functions is to help your body burn stored fat for energy and it can't perform that job fully if it has to do the kidney's job also.
By not drinking water you put your liver on double duty, decreasing its fat burning potential and causing you to store more fat. If you drink enough water your kidneys will stop being lazy, do its job of excreting waste products from your body, and…Keep reading
4. Fast weight loss = YOU eating more RAW fruits & veggies
Your body has to burn a lot of calories to break down the RAW fruits & veggies you eat so basically…
You're losing weight fast every time you eat fruits & veggies and people whose diets are dominant in fruits & veggies tend to lose weight faster and maintain their weights much longer plus…
Fruits & Veggies give you longer lasting energy while fighting off hunger cravings which means you'll never get fat and researchers at Tufts university found that the more vegetables people eat = the thinner they are. See how to lose weight without counting calories
Studies show you can burn 35-to-43% more fat during the day when you drink 3-to-5 cups of green tea but…
If you do not have time to make your own green tea then you can simply take a green tea diet pill supplement or better yet… You can use a fat burner like the ones here that have green tea in it along with other fat burning ingredients.
6. Eat more fiber
Getting more fiber in your diet can help you control your weight. Eating fiber prevents you from overeating because it makes you feel full.
You'll have an even greater feeling of fullness and higher energy levels throughout the day if you eat meals that are mostly made up of fiber, protein, and water.
Fiber also slows down the digestion of foods you eat keeping your blood sugar/energy levels in check preventing you from getting hungry.
Good sources of fiber are vegetables, fruits, nuts, beans, and some cereals. The amount of fiber in a food product is listed in the nutritional facts found on most food labels.
You should try to eat 20-35 grams of fiber each day spread out evenly in all of your meals.
Don't underestimate the power of fiber. Because fiber takes so long to be digested by your body, a person eating the recommended 20-35 grams of fiber a day will burn an extra 150 calories a day or lose 16 extra pounds a year.
7. Eat more protein
You'll eat up to 500 calories less per day when at least 30 % of the calories you eat is from protein and… You increase your body's fat burning metabolism every time you eat fiber & protein because your body has to burn a lot of calories just to digest the protein & fiber you eat plus…
Protein speeds up your weight loss by helping you build and/or maintain lean muscle that also raises your fat-burning metabolism and…
8. Drink milk
Recent research now shows that including more dairy in your in your diet may make it easier to lose those extra pounds and burn fat without cutting back too much on calories.
One of the most exciting findings of this new research is diets that are dairy-rich will help you almost double the rate of weight loss as compared to dairy-poor diets.
Researchers also found that most of the body fat lost from these diets was around the midsection.
Some of the minerals found in dairy products may enhance calcium's beneficial effects on fat breakdown within the cells and dairy products also contain enough protein in them to help preserve muscle and increase your metabolism.
3-4 servings of dairy products each day like Milk, yogurt, and cheese will do.
9. Limit your salt
Consuming more than the recommend 2500mg (1 tablespoon) of sodium each day will cause you to retain water and gain weight (bloating)
Sodium holds up to 50 times its weight in water.
When you limit the amount of sodium you eat your body will begin to expel some that unwanted water weight.
Thirst is a good indicator that your sodium intake is two high. As your sodium levels get high your body ask for more water to dilute the sodium by making you thirsty.
This is why many bars offer salty snacks such as pretzels and peanuts for free, after customers get thirsty they will order drinks to quench their thirst
To limit your sodium intake stay away from foods like canned soups, fast foods, and cured meats.
Instead of seasonings and MSG use lemons, garlic, pepper, caraway, tarragon, or anything low that's low in sodium for flavor. The nutritional facts label of any food product shows how much sodium a food item has.
10. Get more active
Adding a little physical activity to your daily routine will help you start losing weight quicker than you can imagine.
Don't Worry, getting more active doesn't mean you have to sign up at a gym and take tae-bo or start participating in marathons regularly!
There are many ways that you can gradually become more active to lose weight.
- When you go to a store - Instead of trying to get the best parking spot take the worst one all the way at the back of the parking lot so you have to walk more.
- Throw away your TV remote & get up to change the channels.
- Go to shopping malls. But before you shop walk around the entire mall one or two times.
Those are just a few examples of ways that you can gradually start adding physical activity to your daily routine. It may not seem like much in the beginning but… All the extra calories you burn by doing these little activities adds up to you losing more weight.
Could you save gas by walking to certain locations or is it possible that you can ride a bike to certain locations instead of driving? Just be creative and start thinking about how you can gradually add some extra physical activity your daily routine.
Here are some more examples:
- Stop using the elevator. Take the stairs or at least take the stairs half way up.
- After you come back from a day of shopping. Carry all the items you just bought into your house one by one. The more items you buy the more walking back and forth you have to do.
Challenge yourself by adding 5 minutes of extra physical activity to your daily routine everyday
JUST GET ACTIVE!
11. Wake up & Workout!
As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3 times as more fat as opposed to working out at any other time during the day. Here's Why: Keep reading
12. Eat or skip breakfast?
Do what's best for you but these are the facts…
Eating breakfast will cause you to be less likely to overeat during the day.
A Study at the University of Texas at El Paso found that people who ate breakfast also ate 100 less calories a day and if you eat 100 less calories every day for one year then you'll easily lose 10 pounds.
But skipping breakfast or Intermittent fasting actually increases your metabolism to help you burn fat faster.
13. Lift heavier weights to burn fat faster
If you lift heavy weights (that allow you to only do 3-to-12 reps per set) you'll burn more calories during your weight training workout if you lifted lighter weights for 12 or more reps and the reason is simple…
You burn more calories or use much more energy to lift heavier weights plus… You'll get a much greater after burn effect from lifting heavier weights because of the high intensity and your body's metabolism will burn more fat to help your body recover from your heavy weight training workout - Go here to see what after burn has to do with weight loss
14. Do cardio last to blast fat fast
Before you hop on the bike or treadmill for an hour it's best that you spend 45 minutes doing a muscle building or body sculpting workout to use up most of your body's stored carbs or glycogen for energy so when you do get ready to do your cardio workout…
Your body will began to burn more fat for energy during your cardio workout rather than a combination of fat and carbs because you already used up most of your body's stored carbs for energy during your 45 minute muscle building or body sculpting workout and…
This tip is almost like fast weight loss tip #11 where you workout with most of your stored carbs GONE so you can burn more fat but get this…
You can blast away twice as much fat if you do a higher intensity workout after your body sculpting workout like intervals or Tae-bo and a perfect example of a ready-made weight training workout followed by intense intervals is fast weight loss workout #1 &…
Japanese researchers recently found that lifting weights first helps you release more growth hormone which in turn helps your body release more fat to be burned for energy while doing cardio or intervals.
15. Walk 10,000 steps a day & lose an extra 10 pounds a year
If you don't have time to go on an exercise program - Buy a pedometer , wear it, and try to get in 10,000 steps a day to burn an extra 100 calories or more everyday which adds up to you losing over 10 pounds a year with minimal effort on your part.
16. Use music to lose weight fast
Use your favorite music to keep you motivated and energized longer during your weight loss workouts to reach your weight loss goals faster.
A recent study shows that overweight people who did their weight loss workouts to music lost an average of 16 pounds - twice as much as the people who didn't workout with music. Go here to see other ways to get motivated to lose weight fast.
17. Switch To a Mediterranean Diet As Soon As Possible
Which people are the leanest, least overweight, longest lived, and have lowest rates of chronic disease on earth?
The people from the Asia & the Mediterranean regions do.
The main reason why these people are the leanest and least overweight of all people on earth is that they eat a healthy balanced diet.
Their diets include an Abundance of Plant Foods (complex carbs) like rice and other grains, noodles, flatbreads, potatoes, fruits and vegetables (including sea vegetables), nuts, seeds, beans, various soy foods, other legumes, vegetable and nut oils, herbs and spices, and plant-based beverages including tea.
They eat fish, poultry, and eggs in low to moderate amounts and only eat red meat sparingly. Tea, wine, Beer and other Alcoholic Beverages are only enjoyed in moderation.
Their diets are low in saturated and total fat with most of the fats consumed are the good fats that come from nuts, legumes, vegetable, and nut oils - See this sample Healthy Mediterranean Recipe
18. Have water or vegetable juice before meals
Drinking a glass of water or vegetable juice before your meals will suppress your appetite so you will not eat that much so you can lose weight fast. See more things you can drink to lose weight fast.
19. Remember to take your multivitamins every day!
Research shows that taking your vitamins daily helps you maintain your weight and it also helps reduce your appetite while you're on a weight loss diet plan and get this…
When researchers asked over 500 men & men if they took multivitamins daily - the men & men that did take multivitamins daily had lower bodyweights & less body fat and in another research study…
45 overweight people who didn't use multivitamins were put on a weight loss diet and given multivitamins and at the end of the 15-week study - everybody in the study lost weight mainly because they were on a weight loss diet but the multivitamins probably helped them stay on the diet longer by reducing their appetites and…
If you don't get the right amount of nutrients - your body will MAKE YOU HUNGRY by increasing your appetite so you'll eat more (and probably gain weight) to get the nutrients you need and taking multivitamins prevents this so…
- Ladies can use One-A-Day men's Multivitamin
- Men can use One-A-Day Men's Multivitamin
20. Make Yourself heavier to lose weight faster
The more you weigh the more calories you'll burn while exercising (Go here to see why) so… You can make yourself heavier by wearing a Weight Vest or backpack to burn more calories while walking or running and…
You only need to add an extra 10-to-40 pounds to your weight vest or backpack to lose weight faster.
21. Sleep Just Right
Don't sleep too long or TOO short because according to a study done by researchers at Laval University in Quebec… People who slept TOO LONG (over 8 hours) & people who slept TOO SHORT (under 6 hours) were more likely to gain weight than people who slept the normal 7-to-8 hours and…
When you don't get enough sleep the levels of leptin in your body are lowered. Leptin is a blood protein that suppresses your appetite.
With your levels of leptin being lowered due to sleep depravation…
The levels of ghrelin in your body are increased. Ghrelin is a hormone that's released in your body that makes you want to eat.
Basically, not getting more than 6 hours of sleep only increases your appetite causing you to gain weight plus…
A University of Chicago study showed that up to 75% of the weight you'll lose will probably be muscle or mostly fat-FREE mass and…
Losing muscle is a bad thing since losing muscle makes you look worse naked so try to get more than 6 hours a sleep every night - Look at 33 Secrets to a Good Night's Sleep
22. CHEW your food longer and lose weight faster
You should chew everything you eat at least 8-12 times. Eat slowly. Your body doesn't realize that you've had enough to eat until several minutes after you've had it.
If you eat too fast…
You'll fill yourself up and possibly eat more on top of that.
Studies show the body is accustomed to an average numbers of chews per mouthful. If you chew your food more than usual, not only will you eat more slowly, but also you'll trick your body into thinking it's had more to eat.
23. How to eat a lot more & Lose more weight than people who diet
If you exercise for 45+ minutes at a moderate-to-high intensity at least 5 times a week… You'll be able to eat up to 500 more calories a day than the actually calories you need to lose weight simply because…
You burn the most calories when exercising for long periods of time at higher intensities meaning you can get away with eating an extra snack everyday and still lose 1-to-2 pounds a week and in a University of Pittsburgh study…
men who ate 2,000 calories a day and exercised for 60 minutes at moderate-to-high intensities lost the most weight out of 4 different test groups. Go here to see if you're working out hard enough to lose weight
24. Eat about 1500-to-2000 calories a day
Most men & men can lose 1-to-2 pounds a week or a little over 10 pounds in 5 weeks without even feeling hungry if they eat 1500-to-2000 calories a day by eating mainly weight loss foods and…
If can't exercise - you may want to eat 1200-to-1500 calories a day and if you're active - You want to eat 1700-to-2000 calories a day.
25. Use baby utensils to prevent overeating
Use smaller plates instead of big ones to limit your meal or portion sizes and also use baby forks or spoons so that'll force you to take smaller bites which will make your meal last longer plus you FEEL full quicker on less calories.
26. High Carb or High Protein for fast weight loss?
IF you workout at least 3-to-4 times a week… You want to eat more complex carbs by making sure only 30-to-40% of your calories come from lean proteins & healthy fats so you can have the extra energy to workout longer, burn more calories and lose more weight but on the other hand…
If you want to lose weight without exercising - then a higher protein diet (where only 30-to-40% of your calories are from carbs) will help you lose weight fast (see fast weight loss tip #7 to see why) but the smartest way to lose weight fast is to probably…
Eat High carbs on your workout days and High protein on your Non-workout days.
27. Eat and run walk
Take a 5-10 minute walk after each meal. It doesn't have to be a walk, but any activity will do. The reason you should do this is because it increases the amount of calories you burn during digestion.
You don't have to do something after all your meals… I would start off by doing something for 10 minutes only after 3 of your 6 meals. This way you'll get in the recommend 30 minutes of daily activity you need to lose weight.
28. WALK! & DON'T RUN to maintain your weight
According to a study in the International Journal of Obesity - People who walked at least 12 miles a week (or 1-to-2 miles a day) no matter how fast or slow they walked were able to maintain their weight.
29. Please Avoid sodas - Even Diet sodas
Since regular soda is basically a weight gainer drink and since water is a 0 calorie weight loss drink - You would lose 1 pound every week if you replaced 2 bottles of soda with 2 bottles of water so go here to see how to stop drinking soda and…
Some studies now link high consumption of diet soda with weight gain because even though diet sodas have 0 calories… The artificial sweeteners increase your cravings for sugars and other foods that make you gain weight and as a matter of fact…
A University of Texas at San Antonio study showed that people who drank diet soda increased their waistlines 6 times more than people who drank any other kind of drink including regular soda!
30. And Don't Drink Juice !
It's better to eat raw fruit instead of fruit juice because fruits contain more fiber and the juice will always contain more sugar than the actual fruit and just like soda…
You can also lose up to an extra pound a week by replacing juice with water since most juice drinks are mainly just water & sugar.
31. Don't sit down for more than 4 hours
According to researchers at Missouri University - sitting down or being virtually inactive for longer than 4 hours slows down your metabolism making it easier for you to store fat so to prevent this from happening try standing up for at least 10 minutes within every 4 hours.
32. Say "So that" Everyday
Ask yourself Why you want to lose weight and after you come up with a reason why… Just keep on saying SO THAT.
For example - Why Do you want to lose weight…
- I want to lose weight to look better SO THAT…
- I can feel more confident about myself SO THAT…
- I can be the best looking person at my high school reunion SO THAT…
- I can see the surprised looks on the faces of my classmates SO THAT…
- I may be able to go on a date with the person I had a crush on in high school
The more times you say SO THAT the more and more motivated you'll become to lose weight. I don't know about you but…
If you can come up with at least three SO THAT'S - nothing will stop you from losing weight.
33. Don't ask yourself "What's the best workout I can do" and…
- Ask yourself "What's the best workout I can do that will kick my ass in only 20-to-40 minutes" (hint: High intensity intervals) and…
- Ask yourself "What workout can I do where I almost feel like quitting but I push myself to finish because I'm 100% focused on looking good naked" and…
- Once you answer that… Do that workout 1-to-2 times a day 3-to-4 days a week and I guarantee you'll always lose at least 2 pounds of FAT each week even if you only have 10 pounds of stubborn fat to lose.
34. Add 15%
Walking at a 15% incline on your treadmill can burn 3 times as many calories as you would walking without an incline so imagine how much more fat you would burn if you run on a treadmill at a 15% incline.
35. Keep Records
Researchers at the University of Arkansas found out during a 13 week study that people who kept detailed records of what they ate lost 3.5 pounds more than those who didn't because it helped them accurately estimate their protion sizes so they could eat just enough to make them lose more weight.
36. Lose weight while you watch TV
To lose weight while you watch TV you simply need to get rid of your TV remote to force you to contiually get up and MOVE to change channels!
An Austrailian study found that people who did the greatest amount of light activity during lazy activities like watching TV had 16% smaller waistlines than people who were even lazier and used the TV remote or…
37. Watch less TV & Play less Video Games
You can burn more fat each day just by cutting your TV & video game time in half says research from the University of Vermont but it's common sense…
Less TV means you have to fill your time by doing something more active that gets you up off your lazy ass.
38. Don't let plastic make you fat
Plastics contain synthetic chemicals (called BPA & phthalates) that act like estrogen in your body and estrogen is basically a fat-gaining hormone you'd want to limit when trying to lose weight so to prevent these estrogen-like chemicals from getting into your body…
- Avoid drinking out of plastic containers & Styrofoam cups and…
- Avoid heating plastic containers in microwaves & ovens which can leach the estrogen like chemicals into your foods and…
- Avoid plastic wrapped meats and…
- Avoid canned foods which contain traces of BPA.
39. Go skiing while you walk
You can Use walking nordic poles to burn 20% more calories as you walk according to new research from the Cooper Institute.
40. Eat more
It's better to eat more frequently by eating 4-to-6 smaller meals a day to lose weight rather than you eating less than 3 meals a day becasue…
You're more likely to be hungier and overeat if you wait too long in between meals but if you eat smaller meals every 2-to-3 hours then your hunger levels will be much lower plus…
Studies show that people who eat more frequently are less likely to be fat.