A Set Of The 20 Best Rules How To Lose Weight Quickly
1. WORKOUT SMARTER
Doing one aerobic exercise will get you fit, but doing two will get you fit FASTER. Remember, if you just did one exercise you’d have to work harder and harder to get improved results.
For example: If you only run for exercise, you might have to increase the distance or intensity every month to see results. But if you go biking in addition to running, you can challenge the body with this alternate activity and you won’t have to increase the difficulty of the running. By switching exercises, you can fool your muscles into thinking they’re working harder. They’re using the same amount of energy, only in a different way. You get off easy by doing two different exercises with moderate exertion instead of doing one exercise with increased exertion.�Lose Weight Quickly.
2. TAKE A BREAK TO LOSE WEIGHT FASTER
Drink water throughout the day. Drinking water during the day can help keep you feeling full without consuming high-calorie coffees and snacks. You may also eat less when you do have a snack, as you should already have the sensation of being full. Consuming fewer calories on a daily basis can help speed weight loss.
3. REPLACE SWEETENED DRINKS WITH WATER
Instead of drinking soda, smoothies, alcoholic beverages or other high-calorie drinks, grab a glass or bottle of water. Swapping in a zero-calorie beverage for high-calorie alternatives can spare you hundreds of calories per day, further aiding in weight loss.
4. DRINK COLD WATER TO SPEED YOUR METABOLISM
In a study on water-induced thermogenesis, researchers found that drinking water caused an increase in energy expenditure in both men and women, likely caused by the body�s efforts to warm the water to body temperature.
In the study, men burned fats to provide the energy to warm the water, and women burned carbohydrates. The effects of elevated metabolism began about 10 minutes after consuming the water and peaked at 30-40 minutes after drinking.
5. DO NOT SKIP BREAKFAST & HAVE WATER OR VEGETABLE JUICE BEFORE MEALS
Eating breakfast will cause you to be less likely to overeat during the day. 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. Drink a glass of water before every meal. In several studies of weight loss in overweight adults, those who drank water before eating a meal regularly consumed fewer calories and saw improved weight loss results. Some reports of the water diet recommend drinking a full glass of water before, during, and after a meal to aid digestion and speed weight loss from the water.
6. EAT MORE FIBER
Try increasing your daily fiber intake in the form of nutrient-rich high-fiber foods. Why fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. The researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 � pounds of weight lost.You should try to eat 20-35 grams of fiber each day spread out evenly in all of your meals. 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
The moment it leaves your fork, protein starts winnowing your waistline. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching her weight.
8. 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!Being physically active uses up calories. In order to lose weight you need to either eat fewer calories, or burn up more by being more active. Successful slimmers do both.
9. WALK MANY 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 many 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. It sounds good !
10. 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.
11. 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 even when you do everything right & go on a proper diet & exercise plan without giving in to your hunger pangs but you still get less than 6 hours of sleep each night.
12. 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.
13. 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. 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.
14. 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.
15. 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.
16. 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 . 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.
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!
17. 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.
18. 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.
19. 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.
20. 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
-Avoid heating plastic containers in microwaves & ovens which can leach the estrogen like chemicals into your foods
-Avoid plastic wrapped meats
-Avoid canned foods which contain traces of BPA.
One More And The Most Important Advice..
Your cells in body monitor your emotions and thoughts, so keep positive your thoughts and sensations because…the quality of your thoughts.. make the same quality of your health and your life !
LET YOUR THOUGHTS MAKE YOUR LIFE BETTER !