How Much Pounds Should A 9 Year Old Boy Weigh How to Lose Weight Fast: 14 Things You Can Do to Lose Weight Quickly!

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How to Lose Weight Fast: 14 Things You Can Do to Lose Weight Quickly!

Everyone wants to know how to lose weight fast. We know the usual “watch your diet and exercise regularly” routine. But if it was that simple, then there wouldn’t be so many fat people in this world!

Amidst all the lies and hype surrounding the weight loss industry, it can be difficult to separate the hype and lies from the truth. That’s why in today’s article I’m going to share with you 14 things you must do to lose weight fast. Following these 14 tips will help you lose weight safely and stay slim all year round.

WARNING: SOME OF THE INFORMATION YOU ARE ABOUT TO READ MAY CONFLICT WITH WHAT YOU KNOW ABOUT WEIGHT LOSS.

How to lose weight fast Tip number 1: Stop eating only salads

This is a well-known habit, especially among office workers. You order a large salad with only greens. Your colleagues see what you eat and applaud your efforts to lose weight. But before 2 pm you get hungry and start looking for cookies and chocolates for a snack. How’s that for one step forward and two steps back when trying to lose fat? While there’s nothing wrong with having salads for lunch, you should also add some good clean proteins like eggs and chicken breast to your salads, as well as good fats like avocado or guacamole. Remember this: every meal should contain a protein element. These proteins and fats make you feel more satisfied after a meal and will keep your blood sugar levels stable for longer, so you won’t be looking for unhealthy snacks around the office right after lunch.

How to lose weight fast Tip #2: Replace all unhealthy snacks at home and in the office

Contrary to popular belief, snacking is actually productive for fat loss. Snacking on healthy snacks between meals will help keep your blood glucose levels stable and also keep your metabolism elevated. Since people snack for convenience and the general availability of food around them, it is important to keep only healthy snacks within reach such as dark chocolate, nuts, mixes, fruit or even beef. Throw away all the others. Or give them to a colleague you hate.

How to lose weight fast Tip #3: Start a simple exercise routine

Any weight loss program must have an exercise component. It doesn’t even have to do actual exercise like running or swimming. If you’ve never exercised before in your life, you can even start with something as simple as brisk walking every day for 20 minutes and build up the intensity from there. The main goal is to stay active and speed up the metabolism. As you get fitter (and you will), increase the intensity and challenge your body to reach new heights of fitness.

How to lose weight fast Tip #4: Stop steady running

If you’ve been jogging for a while and haven’t seen significant weight loss results, then it’s time to switch to more challenging exercises. Running is a good exercise for building your cardiovascular endurance, but it’s not the best for fat loss. To burn fat effectively, you need a workout that raises your heart rate to at least 80% of your maximum heart rate and burns the most calories in the shortest amount of time. Full-body exercises like burpees, squats, deadlifts, shoulder presses, and rows give you the most energy for your workout time. Perform each exercise for 30 seconds with a 30 second rest between 3 sets before moving on to the next. Do this for 10-15 minutes a day and you will see results beyond what you experienced after months of jogging.

How to Lose Weight Fast Tip #5: Don’t Avoid Carbohydrates Completely

When carbohydrates replaced fat as the main factor in weight gain, many people completely avoided all known types of carbohydrates. I personally have a colleague who avoids carbohydrates like the plague. Let me set the record straight. Not all carbohydrates are bad. Our bodies need carbohydrates to function properly. Carbohydrates are our body’s main source of energy. In fact, our brain functions primarily on carbohydrates. Depriving your body of carbohydrates can have harmful effects on your body. Each type of food has its own time and place for consumption. In general, you should only consume low-glycemic carbohydrates such as brown rice, dark leafy vegetables, multi-grain breads, oatmeal, etc. It is best to consume foods with a high glycemic index such as bananas, juices, white rice, potatoes and other processed foods only immediately after intense exercise.

How to Lose Weight Fast Tip #6: Set realistic and measurable goals

Many people give up on a workout or weight loss program after a week because they haven’t seen the results they expected. First of all, you must remember that you did not gain weight overnight. Therefore, you should not expect miraculous weight loss to occur. Setting realistic and measurable goals will help you stay motivated and continue towards your ultimate weight loss goal. So what is considered a realistic goal? Losing 0.5-1 kg (1-2 lbs) per week is realistic. Losing half an inch on your waist after two weeks is realistic. Of course, you need to be completely honest with yourself when approaching these goals. Ask yourself, are you really following an exercise program religiously? How many times have you cheated on your diet?

How to lose weight fast Tip #7: Focus on building muscle

Some people may disagree with me that exercise and muscle building are important for fat loss. To me, fat loss is about changing our body composition – reducing fat mass and increasing fat-free (muscle) mass. An increase in lean mass will inevitably contribute to a decrease in fat mass. For every pound of muscle your body has, you burn an extra 35-50 calories a day. Fat, on the other hand, only burns 2 calories per pound. So the more muscle you have, the higher your metabolism will be. And contrary to popular belief, more muscle is what will give your body those sexy curves that the opposite sex wants.

How to Lose Weight Fast Tip #8: Invest in whey protein or a meal supplement

It is not always easy to prepare 3 meals a day with 3 snacks. Therefore, for practical reasons, it is recommended that you buy a good whey protein or meal replacement supplement. Just add water or milk and you have one serving of quality protein.

How to lose weight fast Tip #9: Make small changes and stick with them for 21 days

Let’s be honest with ourselves. Losing fat involves changing your behavior and lifestyle. Your current lifestyle has led you to the state you are in now. Continuing on this path is obviously not the fastest way to lose weight. We all know that changing behavior is the hardest thing to do. That’s why we need to make small changes every day that are more acceptable to our body. For example, if you currently drink two cans of soda every day, cut back to one can a day. Then for the next week, cut back to one can every two days. You get the picture. And for whatever program you decide to start, stick with it for 21 days. Statistics have shown that it takes 21 days to accept any change in behavior, and about 60 days to turn it into a habit. So, no matter how much you hate your current diet or exercise program, stick with it for 21 days. You’ll be glad you did.

How to lose weight fast Tip #10: Surround yourself with like-minded people

Some people are very dependent on social support, while others are not so much. If you belong to the first group, it is important to consider this aspect of motivation, especially when starting a weight loss program. During the first 21 days, it is important to stay motivated and focused on the goals you have set for yourself. You will certainly encounter challenges and struggles as you go through the program. Like the days when your thighs are so sore after doing full body squats or even good news like losing an inch off your waist. If you have friends who are doing a weight loss program with you, great! Share with them your results and how you feel about the program. Talk to fitness professionals; join online communities or Facebook groups to share experiences and gain knowledge. Also, don’t just focus on the fat loss part. Enter the total health and fitness experience. Buy fitness magazines, visit fitness websites. See the physiques you want to achieve and set them as your desktop background. Do whatever it takes to stay motivated.

How to lose weight fast Tip #11: Train your legs

I’m not just talking about jogging here; I mean doing heavy squats, lunges, deadlifts, etc. If you’ve ever done a squat before, you’ll know that it’s one of the most demanding exercises in the world. You’re panting and sweating like a dog like you’ve run a mile. But it is also one of the best exercises for building overall strength and of course burning calories. Leg exercises such as squats are usually compound exercises and as such burn more calories. Even if you don’t do weight squats, just doing bodyweight squats can be just as challenging. To be honest, in my first 5 years of training, I never once trained my legs. I’ve always thought that the upper body is more important and doing squats can slow down your vertical growth. It’s all a delusion. Since I started squatting, my strength has been top notch and my body fat levels have been consistently low year round. Now I do squats at least once a week otherwise my workout is never done. If you’ve never trained your legs before, trust me, start your workouts with squats and you’ll be amazed at the results you see. And yes, you can thank me later.

How to Lose Weight Fast Tip #12: Keep a food diary

Many people do not realize how many calories they consume every day. Think you’re eating less if you skip a meal here and there. But you never consider those sodas, grande Frappuccinos, or those cookies shared by your coworkers that you so casually pop into your mouth throughout the day. If you write down everything (and I mean everything, including those mints) in a food diary, you’ll be surprised how many calories you’re consuming. Yes, I know it’s quite difficult to write everything down. But do yourself a favor and do it for a day. It will be an absolute eye opener.

How to lose weight fast Tip #13: Learn to love water

Perhaps the most overlooked cause of weight gain, the fluids you consume can sneakily pack on a ton of calories. A can of soda alone contains close to 150 calories. A Grande Mocha Frappuccino contains a whopping 420 calories. Drink juice and frappuccino every day and you will gain half a kilo per week.

Because we can so easily and carelessly swallow beverages without thinking, liquid calories are more harmful. Fruit juices are no better. They all contain natural fruit sugar, fructose, which, like all other sugars, if consumed in excess, will result in weight gain. One of the fastest ways to lose weight is to always choose water over all other beverages. Water has no calories and is a natural source of hydration for our body. By simply replacing all other sugary drinks with water, you will be able to see weight loss results quickly.

How to lose weight fast Tip #14: Limit alcohol consumption

I know that it is almost impossible to completely abstain from alcohol. But if your goal is to find the fastest way to lose weight, then you need to cut back on your happy hours. Alcohol is a toxic substance without any nutritional benefit. Moreover, each gram of alcohol contains 7 calories. A few glasses of cocktails with their sugar mixers can easily add up to at least 1000 or more calories per night. You should also know that alcohol stimulates the appetite. So don’t be surprised if you feel hungry after a night of partying. Of course, this leads to extra calories in your body that you don’t need. If you’re focusing on building muscle, excessive alcohol lowers your testosterone and increases your cortisol (stress hormone) levels, reducing your body’s ability to build muscle efficiently.

With so many downsides to your fat loss goals, do you still need another reason not to drink?

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