In today’s quick-fix society, we’re always on the lookout for tips on how to lose weight fast and with minimal effort. Maybe we’ve got an event or party to go to and we need to look our best at short notice, or we could just want a kick-start to our weight loss goals; whatever the reason, finding and using good tips has never been so sought after. Here are a few great tips consider.
First, it’s probably a great idea to start by considering how you gain fat in the first place and what you need to do to reduce it. Put simply, you put on weight when you consume more calories than you burn off through physical activity.
An extra pound of weight is roughly equal to 3,500 extra calories, so if you don’t exercise and eat a lot you’re very likely to put on weight in a very short space of time. When you consume these extra calories it gets stored as fat in the body, and as many dieters know it’s a lot easier and quicker to put weight on than to lose it!
But what can you do about it? Probably the best place to start is to determine how many calories you need to consume on a daily basis. So, in order to lose weight you need to be burning more calories than you take in.
Therefore, try to make a list of your usual diet (including calorie content) and identify areas where you could improve. In order to maintain weight most women should be consuming between 1800 and 2000 calories a day and men around 2500, but to lose weight this can be reduced to around 1400 and 1800 respectively, depending on your metabolism and exercise levels.
If you combine this lowered intake will a good amount of exercise, you could start to lose weight fast and it can be easier than you think!
The second involves food swaps. This, as well as reductions are a great way to reduce the amount of calories you’re eating.
For example, could you go for skinless chicken? Do you really need that dressing? What about that extra spoonful of sugar in your latte? Even better, swap the latte for a black coffee and see yourself up to a pound lighter in a week!
There are a lot of ways to change your eating habits without actually changing much of what you eat, simply by choosing healthier alternatives. You might not feel like you’re on a diet at all!
This next bit of advice can seem too good to be true. You can lose weight quickly by eating more! How does this work?
Research has shown that by eating little and often, for example having six small meals and snacks throughout the day instead of three big meals, can be particularly effective at shifting the pounds because your body’s getting a constant stream of energy and keeps your metabolism running at its peak.
It goes without saying that these small meals/snacks need to be healthy and of good portion sizes (don’t use it as an excuse to eat six full size meals!), but as long as they are you’ll be able to see fast and effective results.
If you want to lose weight fast, exercise is essential. Make sure it’s high-energy aerobic exercise, such as running, cycling or swimming, and you can expect to burn around 500 calories an hour.
Something you may not have considered is weight training. But, doesn’t that put on weight? Technically yes, but it puts on muscle weight, not fat weight, and having a higher muscle mass can actually increase the number of calories you burn on a daily basis by increasing metabolism and thus helping you drop weight fast.
Consistent weight training can raise metabolism by up to 15%, which means you can burn an extra 200-300 calories a day just resting. What are you waiting for? Pick up those weights!
The only downside to the above methods is that you need willpower and motivation to be successful.
And as we all know, resisting that chocolate bar and jumping on the treadmill instead can often be extremely difficult! So, the next idea (my preferred method!) is to consider a weight loss pill to help to get you on the right track.
Just make sure you do your research first, as some can come with unwanted side-effects. But as long as you go for a well-reviewed and researched product, they can be hugely beneficial to your weight loss regime.
Appetite suppressants such as Phentabz are extremely popular (and my preferred pick). With a reduced appetite you won’t be so tempted by those extra snacks, and when you do eat you’ll be fuller quicker so won’t be able to overeat.
Many varieties also come with added ingredients to boost your energy, thus making you more active and able to burn even more calories helping shed pounds.
For a truly good kick start you could try a more extreme diet, such as the cabbage soup diet. With this, you eat cabbage soup every day for a week along with a strict regime of other foods available throughout the 7 days.
But, diets such as this should be entered with extreme caution, as although they help you lose weight fast, they’re not the healthiest way to do so. Indeed, you should only stay on the cabbage soup diet for a week at a time before returning to your usual food.
However, as long as you follow the rules and don’t stay on them too long, diets such as this can be the ideal quick fix if you need to get in shape fast.
With so many options available, using one or a combination in these tips will have you in that dream body that you have been dreaming of. Best of all, it doesn’t have to be so difficult either. In fact, it can be easier than you think- especially if you pick the right methods!