Wouldn’t it be nice if all you had to do when you wanted to lose weight was to take a magic pill? There are many diet supplements out there that insist they have just the pill. Putting weight on takes time and taking it off does too, it is just that losing weight feels so much more punishing. Taking off weight is as simple as the equation calories in versus calories expended, but there are ways to expedite the calories expended by increasing your metabolism.
Your metabolism is the key to weight loss. It is the rate at which your body burns the calories you take in. To increase your metabolic rate you have to do two things, feed it what it wants and exercise, specifically build lean muscle mass. When you starve yourself, you are working in opposition to weight loss, which is why it never lasts. If you want to lose weight fast, the following rules will help not only take off those unwanted pounds, but keep them off forever.
9 tricks to losing weight fast
1. Stay well hydrated
Drinking a good amount of water not only helps the body flush fat from your system, it increases your energy level and makes you feel full longer. To expedite your weight loss goals make sure to drink a minimum of 8 8 ounce glasses of water a day. The best trick is to drink a full glass of water before sitting down to any meal. Making you feel full, it will make you feel so quicker, and decrease the likelihood that you will overeat, or binge eat.
2. Weight lift
The mistake that most people make is to exercise but only participate in cardio activities. The key to weight loss is to burn a lot of calories, while at the same time, build lean muscle mass. It isn’t enough to do exercise; you have to do the right type of exercise. Most people stay away from lifting weights for fear that they are going to “bulk” up. If you weight lift following the rule of more repetition at lower weights, it will help to gain lean muscle mass and stop you from bulking up. Make sure to incorporate weights into your exercise regimen a minimum of two days per week. Using one day on, one day off, will give your muscles enough time to repair and rebuild. By building lean muscle, you will signal your metabolism to speed up.
3. Circuit training
Circuit training type exercise is also a great way to shed unwanted pounds quickly. Circuit training is the practice of doing high intense activity followed by a slow down period. During the high intense time, the body expends a huge amount of calories. That is followed by a cooling off period. In this type of cycle, the body is continually having to expend the energy starting at zero. The high intensity also helps to build lean muscle, which aids in expediting the metabolism.
4. Eat half
When you fill your plate for a meal, load your plate they way you normally would, and then put half of that aside. Most of the time, we eat to finish what is on our plate. By not overloading your plate, you will naturally eat less. Make the commitment to not refill your plate, and you will automatically cut down significantly on your calories.
5. Slow down
The mistake that most of us make when we are eating is to eat too quickly. When you consume your calories at a quick rate, your brain does not have time to get signals from the stomach when it is full. By the time that your stomach transmits the full signal, you have already eaten too much. If you slow down, take the time to eat, your brain will have enough time to catch up with where the stomach is. Just slowing down when you eat will have you feeling full at a point where you will eat a quarter less according to scientific research.
6. Park far away
Most of us are in such a hurry that we choose the quickest path. Sometimes it is beneficial to take the long road. When going to the grocery store, or the mall, don’t drive around the parking lot waiting for the coveted first spot, take that time and park far to walk. Just those five minutes of additional walking time can add up significantly. Over time, it can speed up your weight loss efforts. In the same manner, take the stairs instead of the elevator or escalator. When confronted with choices always take the one that will have you challenging yourself a bit harder.
7. Substitute low-fat
If you do nothing but substitute high-fat foods for their lower fat alternatives, you can realize a weight loss average of about 20 pounds in one year’s time without making any other changes. When you choose low-fat alternatives, you can cut calories by half, which is a significant amount. There are many great tasting substitute products out there.
8. Stay away from artificial sweeteners
Doesn’t it make you wonder why since aspartame went on the market, we have all gotten heavier? Artificial sweeteners are not only not good for you, they may be keeping you fat. The body doesn’t know how to process them, and it can lead to water retention and weight gain. When possible, choose foods that contain no chemicals. Choosing raw foods is the best way to get all the nutrients that you need without all the additives that may be maintaining your heavy fat.
9. Cut the sugar
Sugar is going to be your biggest weight loss sabotage. Sugar causes changes in the body that actually trigger it to eat more and to feel hungry even when you aren’t. Sugar is going to be your biggest enemy. Choose fresh fruits for a sweet escape instead of high fructose syrup. Cutting all sugar from your diet may be a hard thing to do, but it is one change that will have you losing weight at lightening speed.