Are you looking for some simple tips to lose weight fast that you can apply in your daily life? Then you have come to the right place. These 20 tips will help you lose weight just like they have helped me in the past and continue to do so even today.
I used to love eating candy in the past. But when I found out what sugar does to the body, I stopped eating them completely. Sugar by itself does not contain a lot of calories to make you overeat and gain weight. The problem is the foods that contain a lot of sugar such as cakes, cookies, and candy.
Foods high in sugar are calorie dense. This means they contain a lot of calories packed in a small serving as compared to say a serving of fruits or vegetables. And as you know the most prominent way to gain weight is to consume high-calorie foods that cause you to exceed the calorie requirements of your body.
Sugar has a high glycemic index. This means that when you consume high amounts of sugar, it spikes the insulin levels in the blood. Insulin is a crucial hormone that can regulate the blood sugar levels in the body. When you consume a lot of sugar, a high amount of insulin is released into the blood stream. High levels of insulin tend to store fat from the blood into fat cells and this can make you gain weight.
Sugar is highly addictive. Studies have shown that sugar can be as addictive as a drug like cocaine. So you end up eating more and wanting more of such foods. And as I already mentioned, the main reason for one to gain weight is to eat more calories than the body requires.
Sugar can cause leptin resistance. Leptin is a hormone that tells the brain about fat deposits in the body so that the brain can protect the body in case of starvation. High amounts of sugar can cause leptin resistance. What this means is that the brain does not receive the correct information about the fat stored in the body. As a result, one can keep feeling hungry even after eating food and this will lead to high-calorie consumption.
Drink water instead of sweetened drinks. When we feel thirsty we tend to grab the nearest bottle of fruit juice or soda that we can find. This is one of the easiest ways to consume a lot of sugar without even realizing it. So one of the best ways to start consuming less sugar is to substitute those with water. Sometimes when I feel water is a bit too plain, I add lime juice to it and it tastes really good.
Eat fruits instead of sugar filled foods. If you are feeling the cravings for sugar, you can eat a piece of fruit instead. Not only is it lower in sugar but it also contains a very low amount of calories that will help you with your weight loss. In addition, unlike sugar that does not contain any vitamins or nutritional value, fruits contain a good amount of vitamins and fiber that are good for your overall health.
Eat a small portion of dessert. Sometimes we all crave a piece of that chocolate cake and it’s fine to have a piece once in a while. Eating a small portion of dessert occasionally will take your mind away from the cravings and you will even find it more enjoyable than when you consume it as much as possible.
Keep high sugar foods out of your house. I find it easy to fall to the temptation and binge on cookies and candy if I have them at home. So the best way to avoid falling into this trap is to throw away all the high sugar foods from the house and not bring any new ones. Instead, I keep fresh fruits at hand so whenever I feel like getting a snack, I reach out for an apple or a banana.
Learn to read the labels on foods. One of the ways we unknowingly consume loads of sugar is eating packaged foods and drinks when we travel or visit a friend. Learning to read the labels on such packages will turn into a lifesaver for you. If you cannot avoid such foods, at least check the amount of sugar that they contain and you can choose one with the lowest amount.
Salty and savory foods are something that many people enjoy. I enjoy them a lot too. But they are a potential cause of what is making you fat or at least making you feel fat.
Salty foods can cause overeating. When you consume foods that are high in salt, you feel thirsty. And most people drink fruit juices, sodas or others sugary beverages to quench their thirst. And like I said the easiest way to unknowingly consume calories is by such drinks. Another issue is that salt added to food especially fast food makes it taste better and one cannot resist eating more of it. Again this causes an issue of consuming more calories that you require and that is an invitation to gaining excess fat.
Salty foods make your body retain water. While this is not directly related to fat gain, consuming foods high in sodium will make you retain lots of water in your body. As a result, you will feel puffy and bloated and your weight will go up when you place yourself on the weighing scale.
Throw out the processed foods from your house. Processed foods such as cookies, cakes, and savory snacks contain a large amount of sodium so that they can be kept preserved for a long time. One of the easiest and best ways to lower your sodium intake is to get rid of all such snacks and junk food from your house.
Start reading labels on foods. Just as in the case of high sugar foods, once you start reading the labels on foods and groceries that you buy, you will start getting a pretty good idea about the salt content in foods and then you can make the right choices when purchasing so that you can limit the overall sodium intake of yourself and your family.
Use fresh meats instead of packaged. Packaged or cured meats that are found in grocery stores and deli usually have a lot of salt in them. So the best thing you can do is to go to a butcher’s and get some fresh meat that will be significantly lower in sodium.
Reduce your use of condiments. A lot of condiments such as mustard or ketchup contains a lot of sodium. And one tends to consume a significant quantity of such condiments with foods and snacks. So be aware of this and try to reduce your intake of such condiments. You could also be careful when you shop for such items at the grocery store and choose those with a low sodium content.
Consume more of fats? Now you might be thinking this topic is about weight loss, so why should I have more of fats? I used to think the same too but the below information is what made me realize that good fats are actually essential for efficient weight loss.
Consuming fat helps your body to burn fat. The body produces hormones known as adipokines that burn fat and improve your metabolism. These adipokines are created in the fat cells that work well when the body consumes a good amount of healthy fats.
Eating healthy fats will make you feel satisfied. When you consume healthy fats, the body feels full and satisfied. This is due to the hormones released by such fats that trigger a signal to the brain that the body is satiated. And having a satisfied stomach means that you will not feel hungry and this will help you avoid snacking on unhealthy foods.
Consume salmon. Salmon is a rich source of Omega-3 fatty acids that can not only help you lose weight but also improve your cardiovascular health, improve your brain functions and provide you a source of Vitamin D.
Eat avocados. They are loaded with Monounsaturated fatty acids that will improve your cardiovascular health, lower cholesterol and provide you with loads of fiber and vitamins. All this in addition to helping your weight loss.
Consume nut butter. Nut butter such as almond, peanut, walnut butter is a rich source of Omega-3 fatty acids that will help you lose weight. In addition, they are a good source of protein and fiber.
Proteins are the building blocks of the muscles in the body. A diet high in protein has many benefits and one of them is the calorie consumption can be lower and this will help you lose weight fast. I’ve been weight training for around a year and adding protein to my diet has helped me immensely when it comes to gaining muscle and losing fat.
Protein helps to satiate your hunger for longer. High protein foods are shown to make you feel satiated and full for longer. The reason is that the body takes longer to digest protein-rich foods and so helps you feel satisfied. This means you will consume lesser calories as you will not feel hungry often.
Protein can help in the fat burning process. When you are losing weight, your body will tend to lose both fat and muscle. Consuming protein along with weight training which we will discuss in later tips helps the body to retain muscle and this will speed up the fat burning process as lean muscle requires more calories for maintenance.
Dairy sources such as greek yogurt, milk, and cottage cheese. Greek yogurt is a rich source of protein and it also has the added benefit of probiotic bacteria that will help you keep a healthy stomach. It is also a rich source of calcium.
Eggs. An egg is a food that contains a large amount of the essential amino acids. You can have them whole if you want as the yolk contains a lot of healthy fats and vitamins while the egg-white contains protein.
Lean meats. Lean beef, chicken breast, turkey, pork chops are all good sources of protein that are delicious as well as can be prepared into a variety of meals.
Seafood. Fish such as tuna, salmon, tilapia, etc. are high in protein and also provide a rich source of Omega-3 fatty acids.
Beans. Beans and legumes are a rich source of proteins, carbohydrates, and loads of fiber. No wonder they are one of the bodybuilding favorites. Additionally, you can get them for quite cheap as compared to the other sources of protein.
Complex carbohydrates are slower to digest. Refined carbohydrates such as white rice, pasta, and bread get digested quickly and turn into sugar in your body. Complex carbohydrates such as brown rice, pasta, oats, and bread, on the other hand, are slower in digestion, have more fiber and nutrients and can help prevent storage of body fat.
Oatmeal. Oatmeal has loads of fiber and protein that will make you feel full and satisfied for a longer period of time. Studies have also shown oatmeal helps in lowering cholesterol and helps protect you from heart disease. And it’s a really cheap source of carbohydrates too!
Whole-wheat bread. This type of bread contains lots of fiber that once again slows the digestion and will keep you full longer. It also helps lower the cholesterol as well as blood pressure and this directly helps lower the risk of heart disease. Whole-wheat bread also contains vitamins B and E that can help protect against diseases of mental decline.
Quinoa. Quinoa is considered a super-health food as it contains loads of benefits. It is high in protein and contains fiber almost twice as much as most grains. It is rich in vitamins B and E as well as contains a good amount of iron, magnesium, and zinc. In addition, it is gluten-free and can be added to a lot of recipes to make them tasty and nutritious. It is also high in antioxidants that can help to fight aging and prevent diseases.
Sweet potatoes. They are a good source of vitamin C that can help boost the immune system as well as keep your skin in good shape. They also contain large amounts of vitamin D that can help keep your bones healthy. Since it’s a slow digesting carbohydrate it will not cause a spike in insulin levels in the body that is linked to weight gain. They contain loads of beta carotene that studies show is useful in lowering the risk of cancer.
Vegetables contain a lot of fiber and water. This can help keep you full and satisfied for a longer period of time. They are also rich in lots of vitamins that will keep your body healthy and away from diseases such as high blood pressure, diabetes and Alzheimer’s. Vegetables are very low in calories and are an ideal snack that you can replace processed foods with and can help you lower your calorie intake thereby inducing weight loss.
Broccoli. One of the best, low-calorie vegetables that can help you lose weight. In addition, it helps protect against various types of cancer such as skin, breast and lung cancer. It also contains loads of vitamin C that boosts your immune system and keeps your skin healthy.
Spinach. Another superfood that you can add to your daily meal to help you with your weight loss goal. Studies have shown that spinach can help reduce cravings while helping you lose weight. It also contains a decent amount of protein that can be useful when you are on a weight training program.
Cucumber. This vegetable contains lots of water that will help you feel full for a longer period of time. It can be added to a variety of foods and can also be tossed into a salad or just eaten raw.
Brussels sprouts. They have a high content of vitamin C for boosting your immune system. They also detoxify your body from cancer producing radicals and can help lower your risk of heart diseases.
Everyone keeps preaching to drink lots of water. That it is good for your health. And there is a lot of truth to it. Often times, when I’m busy at work, I tend to forget drinking water and keeping myself hydrated. So if you are like me, it’s time we make it a part of our routine to drink lots of water. And it’s beneficial to fat loss as well.
Water can help reduce your appetite. Studies have shown that if you consume water before a meal, you will have a reduced appetite and eat less food. This means lower calorie consumption for you that will translate to weight loss.
Water can substitute your sugary drinks. Also consuming lots of water per day means you will substitute calorie drinks like fruit juices, sodas, and other beverages with water. This will also help you consume fewer calories than you normally would and will help you with your weight loss.
Fruits are the best things to reduce cravings for sugar. At least they work for me. When I feel like having a snack, I reach for an apple or pear instead of candy and it has helped me immensely in losing weight.
Fruits have a high fiber content that will help keep you full and satiated. This means you will consume lesser calories and find it helpful in your weight loss journey. Fruits are low in calories and rich in vitamins and minerals. They will help keep your body healthy and energized. They will also help you avoid craving for sugar rich foods and indirectly lower your calorie intake.
Watermelon. This is probably the best food you can eat when you are targeting weight loss. Watermelon has a high content of water and is extremely low in calories. This means that you can eat loads of this stuff without worrying about consuming a lot of calories and you will feel full and satiated.
Apple. This is a low-calorie fruit as well. It contains loads of vitamins and nutrients that can lower your risk of cancer, improve the health of your heart and boost your immune system.
Banana. Though a bit higher in calories than the fruits mentioned above, a banana is a good source of instant energy. It contains lots of water to keep you full. It also contains loads of potassium that will keep your blood pressure in check and also avoid the problem of constipation.
Tomato. Low in calories and the perfect fruit if you are looking to lose weight. Tomatoes help with the leptin levels in the body and this hormone helps in the fat loss process of the body. They are high in antioxidants and can help you fight the aging process as well.
It affects your metabolism. Skipping meals will slow down your metabolism and your body will not burn the food that you later consume efficiently. This will increase your chances of holding on to fat.
It makes you overeat. When you skip meals, you will feel hungry later on and this will cause you to eat more food than you normally would. Overeating is the worst thing you can do when you are focussed on weight loss.
It will lower your blood sugar. Skipping meals will lower your blood sugar and play havoc with your insulin levels. This may increase your risk of diabetes.
It will save you money. When you make your own lunch, it will save you money you may spend at a restaurant.
It will help you avoid temptation. When you are at a restaurant, you may get tempted with the offers and treats available there. Making your own lunch will help you avoid such temptations.
It will help you with portion control. When you make your own lunch, you can decide on how much you want to eat. You can even choose the correct amount of macronutrients like carbohydrates, proteins, and fats that your body requires.
Processed foods include cakes, candies, cookies, chips among other things. Other than that there are also “invisible” processed foods that you might not be aware of while eating them. These include salad dressings, ketchup, breakfast cereal, canned soup, flavored yogurt, etc.
Processed foods contain loads of sugar and salt. And as we have already seen in the tips above, you need to reduce your intake of sugar and salt if you are serious about weight loss. Excessive intake of sugar causes insulin resistance, heart problems and more while a high salt intake is the leading cause of high blood pressure.
Processed foods can make you overeat. Most people find such foods to be very tasty and can’t resist the temptation to eat more and more. This leads to overeating and is hazardous to your weight loss goals. A lot of these processed foods also contain addictive chemicals added to them so that you keep spending your money (and health) on them.
Processed foods contain refined carbohydrates. As we have already seen, such carbohydrates can cause insulin spikes in your body which will make your body hold on to fat and is detrimental to your weight loss goals.
Drinking your calories can cause you to overeat without knowing it. This is again one of those “invisible” ways of consuming loads of calories. Beverages such as fruit juice, soda, alcohol, cocktails, coffee drinks, etc. contain lots of calories and we tend to drink these without realizing this. It’s easy to gulp down a can of soda or a beer. But these calories add up and will negatively affect your weight loss. The best thing you can do while on a weight loss diet is to drink plain water. Plain black coffee is fine as well. If you don’t like the taste of plain water, you could add some lime juice or a little bit of fruit juice to give it some flavor.
Eating small portions of food several times a day will keep you full throughout the day. This means you will not feel hungry and so the chances are low that you will binge eat on unhealthy foods. Having small meals that are spaced out throughout the day will also help avoid a drop in blood sugar levels and so you won’t crave unhealthy snacks and fast foods. You don’t need to consume entire meals. Instead, you could just snack on something like fruits, yogurt or dry fruits.
I can’t believe the number of people who still think it is healthy and feasible to use extreme diets to lose weight. I’ve found that weight loss is a long-term, holistic process and while short cut methods might help you drop a little weight in the short-term, it’s not going to do good for you in the long run both for your mind and your body when the weight is back and you feel you failed at something.
Extreme diets can actually make you gain weight. There are some extreme diets out there that promised you a lot of weight loss in a short period of time. Following such diets, you may lose weight rapidly in the short-term. But the problem with such diets is that they are not sustainable long-term. What this means is that as soon as you are off the diet, you will rapidly gain all the lost weight and more as you start binge eating.
Weight loss dieting requires a change in the mindset. It also requires that your mind and body adapt to the changes you are going to place it through. Extreme diets don’t allow these things to happen. The result is that your metabolism will slow down and you may even end up gaining more weight because your mind and body will think it is in starvation mode and try to cling to as much weight as possible.
I love my cheat meals whenever I can fit one of those. I can then eat foods that I enjoy without feeling guilty about it. You should try it out too.
Treating yourself occasionally will help you psychologically. It’s OK to treat yourself with an indulgence occasionally. A piece of chocolate or a few chips will not hurt you as long as you don’t go overboard with it. The best thing you can do is to plan such an indulgence as part of your weekly eating schedule so that you don’t feel guilty and know exactly what you are eating. You could plan cheat meals or a cheat day and use it as a treat after you have followed a successful diet for a few days or weeks.
Treating yourself could also benefit your weight loss. This can happen because such treats may help increase the leptin levels in your body and avoid your body from going into starvation mode due to your diet.
Quitting smoking will increase your endurance. When you quit smoking, your overall health will increase. This includes your cardiovascular endurance. As a result, you will have more energy to perform cardio exercises and weight training. As a result, you will have more potential to lose weight because of the additional effort your body will automatically be putting into your workouts.
Quitting smoking will reduce your belly fat. The fat around your belly is the dangerous kind of fat that covers your organs and increases the risk of heart disease. When you quit smoking, studies have shown that the belly fat tends to reduce and also redistribute to other areas of the body. This means that you will get a lot healthier and redistribution of the fat under the skin will also tend to suppress your appetite.
Sleep can help you avoid late-night snacking. When you are up late in the night, you might feel hungry and end up scavenging for unhealthy snacks that will dent your weight loss plans. Sleep more and you can avoid feeling hungry until you wake up and can have a nutritious breakfast.
Sleep can help you lose fat. Studies have shown that people who sleep well tend to burn a higher amount of resting calories during the day. They even tend to burn more calories after they have consumed food. So it’s best that you have plenty of sleep as it will help your body be more efficient during the weight loss process.
Meditation helps to lower stress. A lot of times we tend to eat not because we are hungry but because we might be under a lot of stress, maybe due to work. Meditation can reduce the levels of stress and this helps avoid such eating that can be detrimental to weight loss.
Meditation helps to focus on weight loss. Meditation is the art of focussing our mind. So combined with our purpose of weight loss, meditation can help to focus on it and increase the chances of achieving our goals.
Weight training has helped me immensely in dropping weight and giving my body a good shape. I find myself energetic and in the best of health with consistent weight training and nutritious food.
Weight training helps you burn calories. If you perform intense weight training it will help you burn calories not just during the workout but also for hours after completing the workout.
Weight training can be used to build/maintain muscle. Weight training along with good nutrition will help you maintain and even build more muscle. Muscle requires more calories as fuel and so the more muscle your body has the more calories it will burn. And this will help you a lot in weight loss.
Weight training can shape your body. Weight training will help you build muscle, lose weight and improve the overall shape of your body.
Full-body workout. This workout helps to train a group of body parts in a single session and is quite beneficial to beginners. A program could involve upper-body workouts on one day and lower-body workouts on another with sufficient rest between the workouts. This can be done 3 days per week.
Push-pull-leg workout. This workout involves pushing exercises on one day, pulling exercises on another and leg exercises on the third with sufficient rest days in between. Pushing exercises work body parts like chest, triceps, and shoulders. Pulling exercises work body parts like the back and biceps. And legs workout will involve legs and the lower back.
Personally, I am a bit lazy when it comes to traditional cardio like running or cycling. What I do find enjoyable though is walking and I have managed to add it as part of my travel from office to home. So I can save time as well as get in a decent amount of cardio. So do whatever type of cardio you enjoy because at the end of the day you need to do it for the long-term on a consistent basis to lose weight.
Cardio exercises can help you burn calories. Cardio basically means you will elevate your heart rate for a consistent period of time. By doing this, you will make your body burn calories and that is the single most important factor in weight loss.
Cardio exercises can help you eat more. While you are following a weight loss plan and are under a calorie deficit, it can get a bit difficult to keep reducing your calories. By doing cardio exercises, you will burn calories and so you can consume more food than you could without the exercise.
Walking. This is the simplest form of cardio that can be performed safely and without any equipment. Walking at a good pace to elevate your heart rate for around 30-45 minutes per day is a good form of cardio.
Running. A very popular form of cardio is running. But be ready to invest in a good, comfortable pair of running shoes. And it’s also not feasible to run all the days of the week. It’s good to maybe use this form of cardio 2-3 days a week.
Swimming. One of the best forms of cardio, swimming can help you burn off loads of calories while improving your cardiovascular endurance.
I hope you found these 20 tips to lose weight fast useful. Please apply some or all of these tips in your daily life and I hope you can get the results that you so deserve.
I would be glad to hear from you so do let me know what tips you found beneficial. And if you have some weight loss tips that you would like to share, please comment below and let me know.