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January 21 2015

How to Lose Weight Fast: 14 Steps you can take to Lose Weight Quickly!
We all want to know how to lose weight fast. We realize the usual "watch your diet and workout regularly" routine. But if it's as simple as that, there wouldn't be so many fat individuals this world!
quickest way to lose weight

Amidst all the lies and hype all around the weight loss industry, it's not easy to separate the hype and lies from the truth. That's why in the current article, I'm going to reveal to you 14 things you must caused by lose weight fast. Following these 14 tips will help you to lose weight safely and remain lean all year-round.


Lose weight fast Fast Tip #1: Cease eating only salads

This can be a well-known habit especially among female office workers. You order a huge salad with nothing but greens. Your colleagues see your food intake and applaud your time and energy to lose weight. But before 2pm, you obtain hungry and start looking for cookies and chocolates to snack. How's that for just one step forward and two steps back in your fat loss attempt? While there's nothing wrong with having salads for supper, you should add some good clean protein including eggs and chicken breasts and also good fats for example avocados or guacamole into your salads too. Remember this: Every meal needs to have a protein element. These protein and fat cause you to feel more satisfied after the meal and definately will sustain your blood sugar levels much longer so you won't be looking for unhealthy snacks round the office right after lunch. fastest way to lose weight

Lose weight fast Fast Tip #2: Replace all of the unhealthy snacks at home and in your office

Contrary to everyday opinion, snacking is actually productive for fat loss. Snacking on healthy snacks between meals will help maintain a steady blood glucose level and also keep your metabolism elevated. Since people eat convenience and the general accessibility to food around them, you should keep only healthy snacks such as dark chocolate, nuts, trail mixes, fruits or even beef jerky within easy reach. Throw every one of the others away. Or give them to a colleague you hate.

Lose weight fast Fast Tip #3: Begin a simple exercise routine

Every weight loss program needs to have a fitness component. It doesn't even need to an actual exercise like jogging or swimming. If you have never exercised before in your life, you can even start simple things like brisk walking every day for 20 minutes and work up the intensity after that. The main objective is staying active and appearing your metabolism. As you get fitter (and you will), crank up the intensity and challenge your body to reach new heights of fitness.

How To Lose Weight Fast Tip #4: Stay away from the steady state jogging

If you were jogging for some time and haven't seen any significant weight reduction results, then it's time and energy to move on to more challenging exercises. Jogging is an excellent exercise to build your cardiovascular endurance, although not the best for weight loss. To effective get rid of fat, you need a workout that elevates your heart rate to at least 80% of one's maximum heart rate and burns the most number of calories within the shortest period of time. Full exercises such as burpees, squats, deadlifts, shoulder presses and rows gives you the most bang to your time spent on exercising. Perform each exercise for 30 seconds with a 30 second enter between for 3 sets before moving to the next. Do this for 10 to 15 minutes a day and you will see results beyond what you have experienced from months of jogging.

Lose weight fast Fast Tip #5: Don't avoid carbohydrates completely

When carbs replaced fats because the main contributor of putting on weight, many people are avoiding all known kinds of carbs completely. I know have a colleague who shuns carbs like the plague. Let me set the record straight. Don't assume all carbs are bad. Your body need carbs to work properly. Carbs are our bodies' main energy source. In fact, our brain functions primarily on carbs. Depriving the body of carbs might have detrimental effects in your body. Every type food has its time and place to be consumed. Typically, you should only consume low glycemic carbs including brown rice, dark leafy vegetables, multi-grain bread, oatmeal, etc. High glycemic foods such as bananas, juices, white rice, potatoes along with other processed foods are best consumed only following an intense exercise.

Lose weight fast Fast Tip #6: Set realistic and measurable goals

Many people give up on a training or fat reduction program after a about a week because they did not start to see the results they were expecting. To start with, you have to remember that you didn't get fat overnight. So that you should not expect magic weight loss to happen as well. Setting realistic and measurable goals will help keep you motivated and continue towards your ultimate weight loss ambitions. So what considered as a realistic goal? Losing 0.5-1kg (1-2 lbs) a week is a realistic. Losing less than an inch on your waist after two weeks is realistic. Of course, you have to be completely honest with yourself when you are accessing these goals. Ask yourself if you are really following the exercise program religiously? How many times did you cheat on your own diet?

How To Lose Weight Fast Tip #7: Give attention to building muscle

Some people may disagree beside me that exercising and muscle-building is very important for fat loss. To me, fat loss is all about changing your body composition - reducing the fat mass and increasing fat-free mass (muscles). Increasing fat-free mass will usually contribute to the cut in fat mass. For every pound of muscle your system has, you burn an extra 35-50 calories a day. Fat however burns only 2 calories per pound. So the more muscle you've, the higher your metabolic rate will be. And contrary to everyday opinion, having more muscles is the thing that will give your body those sexy curves how the opposite sex desires.

Lose weight fast Fast Tip #8: Invest in a whey protein or meal replacement supplement

Having 3 meals a day with 3 snacks times among is not always easy to prepare. That is why for convenience purposes, it's recommended that you purchase a good whey protein isolate or meal replacement supplement. Just add water or milk and you've got one serving of quality protein.

Lose weight fast Fast Tip #9: Make small changes and stick to them for 21 days

Let's be honest with ourselves. Weight loss involves some behavioral and life style change. Your current lifestyle got one to the state that you are now. Continuing down this path obviously is not the quickest way to lose weight. We all know behavioral change will be the hardest thing. This is the reason we need to make little changes each day that is more acceptable to the bodies. For example, in the event you currently drink two cans of soda every single day, cut down to one can each day. Then next week, cut down to one can every 2 days. You get the picture. And for any program that you simply decide to get started, stick to it for 21 days. Statistics have demostrated that any behavioral change takes 21 to accept and approximately Sixty days to form into a habit. So regardless of how much you hate a present diet or exercise program, persevere for 21 days. You will be glad you did.

Lose weight fast Fast Tip #10: Have like-minded people

Some people are very dependent on social support, although some not so much. If you are part of the former group, it is crucial that you factor this facet of motivation especially when you're starting out on a fat reduction program. During the initial A 3 week period, it is important to stay motivated and focused on the goals you have set for yourself. You are bound to encounter challenges and struggles along the way through the program. Such as days when your thighs are extremely sore after doing full body squats or even very good news like when you succeed in losing an inch off your waist. If you have friends who are doing body fat loss program together with you, great! Share your results and the way you feel about the program with them. Talk to fitness professionals; join social networks or Facebook groups to talk about experiences and gain knowledge. Also, don't just focus on the fat loss part. Enter into the whole health and fitness experience. Buy fitness magazines, visit fitness websites. Take a look at physiques you desire to achieve and hang up them as your desktop wallpaper. Do what you may need to stay motivated.

How To Lose Weight Fast Tip #11: Train your legs

I am not just talking about jogging here; I'm discussing doing heavy squats, lunges, deadlifts, etc. If you have ever done squats before, you will be aware that it is one of the most demanding exercises on the planet. You pant and sweat like a dog as if you have sprinted a mile. But it is also one of the better exercises for building overall strength and of course burning calories. Leg exercises such as squats are usually compound exercises and therefore burns more calories. If you are not doing weighted squats, just doing bodyweight squats alone can be just as challenging. To be honest, in my first 5 years of training, I never once trained my legs. I usually thought the upper person is more important and doing squats could stunt your vertical growth. That's all a fallacy. Since I started doing squats, my strength went through the roof and my figure fat levels have remained consistently low all year-round. Now I really do squats at least once a week otherwise my exercises are never complete. If you have never trained your legs before, believe me, start your workouts with squats and you will be amazed by the results the thing is. And yes, you can thank me later.

How To Lose Weight Fast Tip #12: Keep a meal diary

Many people don't realize how many calories they consume every single day. You think you are eating less by skipping dinner here and there. But you never consider those sodas, grande Frappuccinos or those cookies written by your colleagues that you simply so casually put in your mouth during the day. If you take down everything (and i also mean every single thing including those mentos) which you eat into a meal diary, you will be surprised how many calories you take. Yes, I know it's quite a pain to record down everything. But do yourself a favor and just do it for one day. It will likely be an absolute eye opener.

How To Lose Weight Fast Tip #13: Figure out how to love water

Perhaps the most overlooked causes of weight gain, the liquids you eat can deceptively pack over a ton of calories. Only a can of soda contains near to 150 calories. A grande mocha Frappuccino contains a whopping 420 calories. Drink a soda plus a Frappuccino every day and you will obtain a pound a week.

Because we can so easily and carelessly gulp down beverages without a second thought, liquid calories tend to be more harmful. Fruit juices aren't any better. They all contain natural fruit sugar, fructose, which as with other sugars if consumed excessively will result in weight gain. One of the quickest ways to shed weight is to always choose water over all other beverages. Water has zero calories and is a natural source of hydration for the bodies. By simply replacing all of your other sugary laden beverages with water, you may quickly be able to see weight-loss results.

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