Quick Weight Loss Tips
Here you will find some simple yet very effective Healthy Quick Weight Loss Tips. You do not need to perform all of these tips all day everyday.
These Quick Weight Loss Tips are intended to give you ideas, get you into the right frame of mind, and to help you form routines and habits that promote weight loss naturally. You will not find structured diets or weight loss pills and supplements here.
Studies and doctors report that losing more than 2 pounds a week is not healthy and I’m going to leave it at that. It’s easy to lose more than that in the early stages of weight loss because of water loss and muscle mass loss but I want to show you how to keep your muscle and water weight and only loss fat!
To get you thinking right away we’ll start with this Quick Weight Loss Tips fact.
A pound of fat is 3,500 calories. To burn a pound of fat in a week you need to burn 3,500 more calories than our “maintenance” caloric needs.
Your maintenance caloric need depends on many factors most notably: amount of muscle you have, your gender, your age, your height, your physical activity level, and the kind of food you eat. Keep these in mind when reading below.
Increase your body’s “maintenance” caloric needs by doing the 3 Quick Weight Loss Tips below and limit your consumption and you will see excellerated Weight Loss.
Quick Weight Loss Tips : #1
Keep up your Metabolism. Metabolism is the ticket to your body becoming a calorie burning machine and there are many ways to increase it. Keeping your metabolism up burns an enormous amount of extra calories. Use any number of these when you can and make them routine or habit.
East breakfast. Skipping breakfast lowers your metabolism by about 5% for the entire day.
Exercise. (More on this below.)
Like spicy food? Your in luck if you do because spicy food raises your heart rate which in turn raises your metabolism for a period of time.
Try to get a good night sleep. Everyone is different but around 6 ½ to 8 ½ hours is a good range. Being well rested raises your metabolism.
Quick Weight Loss Tips : #2
Keep your muscle or make a little more. It is a challenge to lose weight. It’s an even bigger challenge to dramatically increase your muscle mass when trying to lose weight. It is possible but hard.
I recommend that you make sure to keep your current muscle mass or make a little and just lose weight! Believe me you have muscle under there and you’ll start to see it as soon as you lose some weight.
Your body constantly needs protein. When you are limiting your food and caloric intake the body tends to not have enough protein to use and goes to your muscles to get it. Your body actually breaks down muscle mass to get the protein it needs. There are 2 ways to keep this from happening.
One is to weight train while you are losing weight. 20 minutes 3 times a week is sufficient. Work different muscles constantly.
Don’t do the same lifting routine or use the same machines week after week and you do not need to try and work every muscle every week either. Zeroing in on certain muscles every two weeks is sufficient.
Work the following muscle groups in conjunction with eachother on the same day.
Day 1: Chest and Back Muscles.
Day 2: Arm and Should Muscles.
Day 3: Leg and Stomach Muscles.
Always lift weights before you do your cardio. This allows your body to have the energy to lift a larger amount of weight. For more great tips on Weight Lifting see our other popular article: Smart Weight Lifting Tips
The second way to keep your muscle and give your body the protein it needs is to get more high protein foods into your diet. Dairy, nuts, leaner meat & fish, and certain vegetables all are jam packed with protein.
Something to keep in mind: Your body burns 10% of the calories it needs in a day or week just by digesting food! You can actually increase this number and the amount of calories your body uses for digestion by increasing your protein intake.
Protein is a more complex compound than most and takes more calories to break down than any other food components.
Quick Weight Loss Tips : #3
Eat smart when you can and you don’t have to hardcore diet. You can have cheat meals and cheat days. Look at the big picture.
A week is a good time period to have reduced caloric intake balance in your favor. You do not get fatter or skinnier in one day or night. It is the day in and day out caloric intake and burn. Don’t get discouraged or worry because you binge eat one night. Just try to eat less over time.
Also do not get hung up too much on the amount of fat and carbohydrates food has. You want to limit these in your diet but that happens naturally when you are limiting your food intake anyway.
Your body needs both of these to lose weight and keep your metabolism running. If you do not get enough fat and carbs in your diet your body trains itself to work off of less. This makes it harder to lose weight!
You actually want to have a high calorie meal or day sprinkled into your reduced calorie weeks to keep your body guessing. This is called calorie cycling.
By putting in a high fat or calorie day mixed in with varying lower calorie days it keeps your body “guessing” and keeps your metabolism at a good level.
Now let’s take a look at the big picture. There is essentially 3 tips contained in the article to achieve Quick Weight Loss and they all tie together.
1) Keep your metabolism up. A big part of this comes from just doing the other 2 tips.
2) Exercise. Weight train and do cardio 3 times a week.
3) Eat smarter.
I will leave you with this: Look at the big picture. If you have a high calorie day or can only work out 1 time this week or don’t get a good night sleep for a couple of days don’t get discouraged.
You do not have to be on a 100% strict regimen to lose weight quick. All you need to do is keep these 3 Quick Weight Loss Tips in mind and make them happen MOST of the week.
Start forming some routines and learn how your body works and you will be able to control your weight forever. Be sure to check out our other "Health & Weight" related articles:
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