Weight loss is not only a physical challenge but it’s a mental challenge as well. No amount of weight loss advice you hear won’t matter if you don’t change your attitude. You can’t change your body without changing your mind. A huge part of losing weight is believing you can do it and realize it it’s not going to happen overnight. You have to keep in mind it took more than a day to put the weight on so it’s gonna take more than a day to take it off. Whenever you feel like winning, you ask yourself why you started in the first place and believe that you can persevere after all we all have choices in life. Losing weight is hard. Being fat is hard. It’s time to pick your heart. You have to set realistic goals and just do it. Don’t think, don’t wait, just do it. You’ll be amazed at your results in 45 days if you follow these tips. Countless people have amazing weight loss transformations everyday and you can be one of them too.
2. Drink more water
Drink more water while water doesn’t have anything magical in it that burns fat. It certainly will help you with weight loss efforts. Drinking water means you’re not drinking other beverages that have calories in them. Drink in a glass or two of water 20 minutes before a meal may help you feel fuller resulting in you eating less food and consuming fewer calories. In fact a 2010 study conducted by the American Chemical Society confirms that people that consume 2 cups of water right before eating a meal ate between 75 and 90 fewer calories during that meal. Not only that but people that drink more water throughout the day have more energy because they are more hydrated and won’t feel too tired to workout. I feel tired is the most common excuse people used to skip on the exercise. So, cut the excuses, fight fatigue and stay energized by keeping yourself adequately hydrated.
3. Eat from a smaller plate
Basically, instead of a normal plate, eat from a smaller plate than you would usually. There is actually proof that eating from a smaller plate tricks your brain into thinking you’re eating more than you actually are. So, when you finish your meal, you’ll psychologically feel fuller and not continue to overeat. This applies to eating from smaller bowls and smaller spoons as well, which I’ve been doing all my life. Another study found that eating food off a plate with contrasting colors will help people reduce the amount that they’re eating. The mind doesn’t realize how much you’re eating if the food and plate are too similar in color. So, if you had a meal with mostly red food, choose a green plate to eat off; And if you have a meal with mostly yellow food, then choose a blue plate. Basically, you’d stop sooner.
4. Get enough sleep
Having poor sleep habits can cause you to gain weight for one your metabolism does not function properly when you’re sleep-deprived. Secondly, you have the hunger hormone ‘Ghrelin’ that tells you when to eat. When you have insufficient sleep, you have more ghrelin, you also have the hormone ‘Leptin’ that tells you when to stop eating. When you don’t get enough sleep, you have less leptin more gherlin plus less left and eat is weight gain. Lack of sleep also increases stress hormone levels, which also causes weight gain. In a nutshell, get enough sleep. Getting seven to eight hours a day of sleep is important. So, now you can sleep in and not even have to feel bad for it. I’ll definitely be using this to my full advantage, cause sleep is my most favorite thing in the world.
5. Cut down Carbohydrates in your diet
Work first things first if you want to lose weight fast you have to cut refined sugars and starches out without getting all sciency when you consume carbohydrates like soda, candy, refined sugars and donuts. Your body not only produces more fat but it also slows down the burning of fat. Carbs present in your body hold on to a ton of water weight as well so basically if you cut down your carb intake, your body is forced to burn up the carbs you’ve been holding on to for energy and after all of that is burned up, your body has no other choice but to burn your fat for energy by putting fewer carbs in your body. You will turn into a fat-burning machine. The standard American diet has over 300 grams of carbs per day. To cut body fat fast, eat 100 to 150 grams of carbs per day and make sure you stay away from junk foods and choose unprocessed foods like meat, fish, eggs, fruits, vegetables and nuts. This will allow your body that’s happened to your fat storage for energy inside note even if the food is healthy it still counts toward your daily carb intake number.
6. Incorporate more protein in your diet
Incorporate more protein in your diet. Protein slows down digestion which means you’ll feel full and satisfied for longer and it’s appetite reducing so you’ll end up eating fewer calories throughout the day. You can control bad food cravings and overeating by consuming protein rich foods such as Yogurt, eggs, cottage cheese, milk, chicken, fish, peanut butter, tofu and the list goes on and on. Studies have shown that eating two eggs for breakfast can boost weight loss by 65% compared to eating the same amount of calorie from carbohydrates like a bagel by eating protein early in a day you’re starting your morning off right and you will be less hungry throughout the day.
7. Lower your caloric intake
Weight loss is a numbers game. You need to burn more calories than you eat everyday to lose weight. It’s that simple. If you lower your carb intake and increase your protein consumption as I mentioned in the last two steps, then you will naturally take in fewer calories per day anyway because you won’t be craving foods that contribute to weight gain and you will be incorporating high protein foods that will fill you up and suppress your appetite. There are 35,000 calories and a pound of fat to lose a pound of pure body fat. Each week you need to shave off 500 calories from your daily caloric intake each day. 500 times 7 equals 3,500. Most people need 2,000 calories to not gain or lose a single pound so to lose that one pound of weight in seven days you need to consume 1,500 calories per day. I’ll explain how you can burn calories with exercise which will help you lose more than a pound of fat every seven days in just a moment.
8. Cut out your snacking
Snacking can break your weight loss efforts. The truth is you should focus on eating three healthy filling meals and not so much on snack foods that don’t fill you up any way for it to be considered a snack it needs to be under 150 calories and most snack foods far exceed that number sure you can eat a small piece of fruit or some veggies but that will count toward your daily caloric intake and quite frankly won’t curb your hunger enough to make you eat less at your next meal so if you’re aiming to lose weight fast, cut out snacking completely.
9. Limit your energy drink
Limit your energy drink and Starbucks consumption. Actually try to limit any drink that isn’t water. The last thing you want to do is drink your calories.
10. Count and write down your calories
Count and write down your calories. Research indicates that we are terrible at estimating calorie counts which is why if you want to lose weight fast you must get in the habit of counting your calories. You need to keep a food journal handy 3 nutrition labels and jot down the foods you eat so you can add up how many calories you eat per day. Write down every morsel of food that passes your lips and you may be surprised at just how many calories you are actually eating every day.
11. Cardio Exercise
If you want real results, then exercise is just as important as diet. Exercise is great for boosting your metabolism. When have a fast metabolism, your body is burning calories at a higher rate even when you’re resting which makes it harder to gain weight in the first place. You should aim for 150 minutes of moderate exercise per week for weight loss but the amount of exercise you do will depend on how much weight you want to lose. There’s no specific exercise you have to do but it needs to be an activity that breaks a good sweat. Cardio exercises that burn the most calories are jumping jacks and rope jumping. Jumping jacks burn 100 calories in 10 minutes while rope jumping burns as much as 130 calories in 10 minutes. Now, if those exercises get to be a little difficult for you, then fast paced walking mixed in with a little jogging may be the way to go as long as you sweat and keep your heart rate up for the duration of your exercise session, then you had a good fat burning workout.
I wish you a great success in your weight loss journey. If you liked this post, you can subscribe to my updates and channel. Thank you for going through my post! 🙂