Whether you have an event you want to spiff up for, or are tired of slogging it out on the treadmill without seeing any progress, you would want to know how to lose weight fast. There are many ways to do it, some are bad for your long-term health. Others require too much willpower, you are bound to fail. Because what you eat contributes a large part to your weight loss success, the tips I have compiled will reflect that.
Why does losing weight seem to be an unattainable dream for so many people? One reason is the incorrect beliefs people have about the process. A fundamental guideline to keep in mind is: To lose 1 pound of fat, you need to spend 3500 calories. You can choose NOT to eat those calories, or burn them through activity and exercise.
How long it takes to lose a pound is up to you, a guideline, if you are looking to do it fast and safely, is about 1 week [SAFE].
Eat:
Intermittent fasting can take many forms but merely involves carving out a time for eating meals, and staying without food for other periods of time. While you fast, your body must rely on stored energy for its fuel. Studies show intermittent fasting to improve blood sugar levels, lower diabetes and push dieters through a weight loss plateau [IF].
For example, using the 16:8 method [DAVID ZINCZENKO] you eat your meals in the 8 h between 11:00 a.m. and 7 p.m., and fast from 7 p.m. till 11.00 a.m. the next day (there are other guidelines to follow). If you already skip breakfast regularly on most days without affecting your productivity, such time windows will be perfect for you. If you are a breakfast lover, however, you may choose to have a very early dinner the night before.
Sometimes, in spite of your plans and preparations, your emotions can trip you up. Boredom, stress, even thirst are culprits often confused for hunger. In such times, roadblocks that you placed when the going was good can help you get back on track. It’s a good idea to rid your home of tempting snacks, replacing them with wholesome alternatives, e.g., air-popped corn instead of a bag of chips. Using smaller plates is another trick you can use to prevent overeating. Eat slowly, and if you are still hungry, drink some water then get some more food. The chances are that you will recognize cues when you are getting full and stop at that point.
If you follow the tips I already mentioned above, you will lose weight fast. If you want to fire things up, lift weights about 2-3 times a week [LIFT]. This increased activity burns calories and builds muscle mass that gives your body a more defined appearance. The heavier the weights, the better. Bodyweight exercises like squats, sit-ups, push-ups, and lunges are a good place to start.
Cardiovascular activities that get your heart pumping are excellent for using up stored calories. Choose activities you enjoy from running, jumping rope, swimming to dancing and fast walking. Aim for a minimum of 30 minutes a day. With high-intensity interval training (HIIT), you can reduce your workout time by half as it is a super calorie burner [HIIT]. For example, using proper form, perform an exercise at high intensity for 40 minutes, rest for 20 minutes and follow the same pattern for the next exercise. To sum up, don’t obsess over the numbers on the scale, follow your plan and know that every little step you take in the right direction counts.
Remember! This is just a sample.
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