Fast Weight Loss Tips
This has Fast Weight Loss Tips, tools, advice, and the frame of mind you need to lose weight fast the natural way. Let's get to it!
Smart & Effective Fast Weight Loss Tips #1: Grasp the big picture.
Your body mass is made of calories. Your body burns calories. Your body has to take in less calories than it needs to lose weight. A pound of fat is 3500 calories. You need burn 3500 calories more and/or take in 3500 less calories than the body's "maintenance" needs in a week to lose a pound of fat. That is 500 calories a day.
If you want to lose 2 pounds then the number goes to 1000 calories a day. Keep in mind it does not have to be even close to exact everyday and shouldn't be. You can have a 700 net calorie loss one day and a 300 net calorie loss the next, ect..
The human body is truly a complex, efficient, amazing thing. Certain behaviors trigger different bodily functions. When the human body needs something like calories or protein it will find a way to get it any way it can. This is most apparent when following Quick or Fast Weight Loss.
For example if your bodily functions and movement require calories and you do not supply them through food intake, the body will go to your "fat stores" to get it. If you deprive the body too much it will enter "starvation mode" but more on this below.
Similarly if the body needs protein and does not have enough it goes and breaks down your muscle mass to get it. Essentially eating your muscles away.
Below we will explore Fast Weight Loss Tips that promote, limit, and train certain natural body reactions and functions. All the while making you healthier and better looking!
Smart & Effective Fast Weight Loss Tips #2: Set your goals.
You do not always have to fully achieve a goal in a very specific time period. The point of your goals is to have something to work towards and to never give up.
Always remember what your working for. Persist until you succeed or get up the will to see it all the way through the first time.
Keep this in mind when setting goals.
Men with a waistline less than 40 inches or 102 centimeters should shoot for a 2 pounds or .9 kilograms weight loss per week.
Men with larger waistlines may more easily lose pounds in the beginning stages but over 5 is not healthy.
Women with waistlines less than 35 inches or 89 centimeters should also shoot for 1-2 pounds / .45-.9 kilograms weight loss a week. Women with larger waistlines will lose more.
These numbers are regardless of height.
These are just approximates and some weeks you will lose more or less. Look at week and month time periods instead of days to really gauge your average per week weight loss.
Smart & Effective Fast Weight Loss Tips #3: Get Ready.
Everyone knows success is more achievable and better obtained when you have the right tools for the job.
A couple of things you will need to get started:
Gym membership or your own weights and exercise equipment.
Sharp gym clothes like mesh shorts and exercise shirts.
Comfortable pair of sneakers.
Music and/or something to read. (optional of course.)
Good stock of fruits, vegetables, and high protein foods in your fridge. (More on this below.)
And a digital weight scale. To get accurate readings go digital.
And that's it.
Smart & Effective Fast Weight Loss Tips #4: Ease into it the first week or 2.
Avoid a complete exercise and eating lifestyle turnaround in one or 2 weeks. It is not good for your health, can cause injury limiting the beginning to your Fast Weight Loss plan, or worse yet cause body shock.
Smart & Effective Fast Weight Loss Tips #5: You knew this was coming: EXERCISE.
One must work out and exercise on an average of 3 to 4 times a week to lose weight fast. 3 or 4 days is plenty too.
Cardio exercise alone is not enough if you want to lose weight fast. Weight training on top of cardio doubles to triples the calorie burn.
Always do weight lifting before cardio. You need the most energy to lift weights. Before each cardio session spend 15 - 25 minutes weight training. One only needs to lift 3 days a week. On each day focus on different muscle groups. The following pairings are best:
Day 1: Chest & Back
Day 2: Arms & Shoulders
Day 3: Legs
The stomach can be done for about 5 minutes on any 2 of the weight training days.
One big mistake many make is to dismiss the leg weight training day because they think the cardio they are doing exercises the legs.
The leg muscles are the biggest muscles in your body and get your heart rate up high effectively burning many calories. I recommend doing the leg weight training on the last workout day of the week in case they get sore limiting your ability to do your cardio for the next couple of days.
Always try to challenge new muscles on each day. You do not have to work the same exact muscles every week. Every 2-3 weeks is fine. Find 4-6 different ways of working each muscle group and cycle through them.
For example with the chest.
On day 1 do 2 different chest exercises such as inclined press and bench press.
The following week do the inclined press at a different angle and the chest fly with cables.
Point being always strive to work different parts of the same muscle group.
For many more tips on lifting see our article: Smart Weight Lifting Tips
Doing 25 minutes of cardio 3 + times a week after your weight lifting session. 4 times is better and any more than that is not essential for Fast Weight Loss.
As with weight training you want to mix it up and use different muscles throughout the week.
Cycle through doing the following exercises for cardio: cycling on a stationary bike or real bike, running on the treadmill or outside, using the stepper, and using the eliptical.
When doing your cardio you want to go from low intesity to high intensity to get the heart rate at optimal range. See the heart rate chart in the our article Tips for Losing Weight.
For example job at a regular pace for 7 minutes then job at a very fast pace for 2. Repeat this till you are done your cardio workout.
Always warm down after your cardio session. Walking for 3 minutes is sufficient.
For the cardio portion of exercising see are other 2 articles: Running Tips and Quick Weigth Loss Tips.
Smart & Effective Weight Loss Tips #6: Change your diet and keep up your metabolism.
To lose weight fast you must pay attention to your eating. You need to eat less than your body needs to maintain and keep up your metabolism without starving yourself.
Eat frequently throughout the day. Eat healthy, low fat, and protein packed foods. Eating 5 times a day is a good rule of thumb with lunch and dinner being the bigger of the 5.
When you are hungry eat something small and get busy again and your hunger pains will go away.
Drink water in the half hour leading up to your larger meals. This will make you feel fuller faster.
This is one of the most important Fast Weight Loss Tips. Always eat breakfast. Not eating breakfast slows your metabolism around 5% for the entire day. This translates into 80-120 less calories burned by the body just for not eating breakfast. Oatmeal, a shake, or fruit and yogurt are good breakfast items.
Eat more dairy. Dairy foods fortified with Vitamin D are a bonus and recommended. A diet high in Calcium and Vitamin D can double your body's secretion of fat. Examples of dairy foods are: Milk, cheese, yogurt, and prunes.
Count Nutrients not Calories! If you strive for more nutrients and count them the calories will take care of themselves.
Lower the amount of starch you eat. This will increase your body's fat burning efficiency.
Calorie Cycle. As mentioned above your body tries to adapt to your behavior. So if you severely cut your calorie intake day after day your body will enter it's efficient "starvation mode". Since we have primitive roots when the body starts to notice lower available intake the survival instincts kick in.
Do not eat the same low calorie diet everyday. Keep the body guessing by eating different foods and different portions.
The easiest way to do this is to have 2 high calorie meals and one separate high calorie day mixed into your week and spaced apart. For example Monday and Tuesday were low calorie days then on Wednesday eat a large dinner. Friday eat a large lunch and Sunday try to take in an extra 700 calories.
It doesn't have to be perfectly spaced and shouldn't be, just keep mixing it up. Not only does this keep your body guessing it makes fasting more easy because you get to essentially "cheat" a couple of occasions throughout the week.
Remember your body needs carbs and calories to function so be sure to have a steady supply through the day. Just choose wisely the type of food and portion size.
For more eating tips see the other articles: Tips for Losing Weight and Heart Healthy Tips.
Smart & Effective Fast Weight Loss Tips #7: Get adequate rest.
Try to get a good nights rest. Adequate rest keeps up your metabolism and gives you energy to work out and burn more calories.
Also studies have shown over and over that people who get enough rest experience faster weight loss.
Smart & Effective Fast Weight Loss Tips #8: On top of it all do the little things.
Burn, burn, burn those calories. Cycle back to our other article: Tips for Losing Weight and do the little and easy behaviors talked about on top of all the tips above.
Not only eat better, keep your metabolism raised, and exercise but add on the little things.
You will not only lose weight or lose weight quick, you will lose weight fast.
Smart & Effective Weight Loss Tips #9: Stick with it and remember.
Remember don't bank on instant results. Look at yourself 1 month after starting to follow these Fast Weight Loss Tips and you will notice a difference I guarantee.
Weigh yourself with a digital scale around the SAME time of the day at least 4 times a week. Your weight will fluctuate but don't fret that is normal. At the end of the week average your weight and calculate weight loss that way.
Weigh yourself before you workout that day or at least 5 hours after. This will give you a better "true" weight.
Waking up everyday and expecting to see a slimmer stomach is not going to happen. Weight loss and gain don't happen over night they happen over weeks and months.
Stick with your fast weight loss tips routine as best as you can but don't stop till you reach your goals. If you mess up a whole weekend or week because of a business trip or vacation don't fret. Just jump back into the swing of things as soon as you can and you will reap the rewards of success.
Smart & Effective Weight Loss Tips #10: Maintain forever!
Once reaching your goal the hard part is finished. Congratulations!
From here on out just take some of the new ways of thinking and behaviors that you have been practicing for the last couple of weeks and months and make them permanent.
Maintain your weight forever. Maintaining is much easier than losing weight fast so just stay the way you are and enjoy your new look!
We hope you enjoyed our Fast Weight Loss Tips. Now go out there, stay strong, keep your head up, never give up, and enjoy the new you!
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