If you want to know how to lose weight fast, the answer lies in taking command of the little things – those very small changes that make a huge difference in your waistline.
To help you accomplish your weight loss goals, we have compiled a veritable ‘top 10 list’ of the things you can do at home that can really help you lose weight quickly.
All of the tips and tricks listed here have been proven time and again to work.
Remember: the little things have the biggest impact over the long-term.
Tip #1 – Eat Smaller Meals, Multiple Times Per Day
If you wait until you are very hungry, you will tend to overeat. When you overeat, excess calories are stored as fat.
To lose weight quickly, it is infinitely wiser to feed your engine as it needs the fuel – then the calories can burn off much faster.
Try to divide your meals to 5-6 times per day. Trick your body by eating a half-sandwich now, and then a half-sandwich 1-2 hours later.
Also remember that even if you are not a breakfast person, having a small amount of food in the morning will decrease hunger at lunchtime.
Tip #2 – Don’t Eat After 8:30 p.m.
Your metabolism goes through spikes during the day. But in the evening, your body begins to slow down as it knows sleep is just around the corner.
Anything you eat after 8:30 p.m. will not have a chance of getting burned off – and it will be stored as fat.
So if you really want to lose weight, make sure that you limit your consumption in the evening to liquids, preferably water.
Tip #3 – Don’t Eat Carbs In The Evening
By now you might be getting the impression that food in the evening is a dieter’s worst nightmare. Carbs make it even worse.
It takes several hours for the body to break apart carbs, and when it finally does so, it has two choices: a) take that energy and burn it, or b) take that energy and store it as fat.
In order to lose weight, carb-laden meals are ideal in the morning or at lunch so that your body has the opportunity to burn that fuel.
Dinners should be more centered around protein (lean meat, fish, poultry) and vegetables in order to stay slim.
Tip #4 – Drink Water With Lemon Before Meals To Cut Your Appetite
This might be the neatest trick of them all!
The first thing to know is that lemons contain pectin fiber, and pectin has been proven to reduce hunger.
So although you may have heard to drink water before meals to curb your appetite, it is far more effective to have lemon squeezed in that water.
Secondly, most think of lemons as being highly acidic. But a strange thing happens. Once metabolized, lemons help your body become more alkaline, and alkaline diets help dieters lose weight much quicker.
So if you are in the mood to lose weight quickly, then please drink water with lemon before your meals.
Tip #5 – Raspberry Ketones Break Apart Fat And Burn It For Fuel
This is the only diet supplement we endorse on this website, and only because it works.
Dr. Oz first brought this to everyone’s attention, and now refers to it as the “#1 miracle in a bottle that will burn your fat”.
Raspberry ketones are what gives raspberries their aroma, and contains a critical protein called adiponectin, which regulates our metabolism.
This protein has been proven in multiple scientific studies to break apart fat cells, which in turn are burned rapidly by our bodies for fuel.
This is a fast, powerful and completely safe method to jump start your weight loss, and very inexpensive to boot.
Tip #6 – Drink Plenty Of Water And Include Plenty Of Fiber
You have heard countless times to drink water and eat fiber. Here we will quickly summarize how it can help you with weight loss.
Drinking plenty of water is beneficial because it helps your tummy feel full, which helps you eat less.
More importantly, proper hydration helps you to efficiently burn fat and dispose of the waste. This is critical while dieting.
Aside from the multitude of health benefits for fiber, USDA studies have shown that fewer calories were absorbed with diet plans that included higher fiber content.
These studies have also shown that fiber adheres to certain fats and proteins, efficiently flushing them out of your system.
The bottom line is that water + fiber helps you lose weight much faster.
Tip #7 – Set Up A Snack Kiosk With Healthy Foods
This is an easy trick to help keep the weight off.
The food that makes us fat is usually in the cabinets. So the idea is to set up a diversion before you even can make it to the cabinets.
This is a golden opportunity to stack the counter with some healthy fruits, vegetables and nuts.
There are a few things you might have to keep in the refrigerator overnight to maintain freshness, but you can set them out while you are in the house.
You will be amazed at how easy it is to break the junk food habit if you simply make healthy foods accessible – and in your line of sight – right in the kitchen.
Tip #8 – Cheat Smarter And Plan Ahead
You know you’re going to cheat on a diet – we all do.
We are all human and we can’t live on fruit and vegetables. But what separates a winner from a loser in a diet is learning how to ‘control the fail’.
The smartest thing to do is take the time to plan your cheats. For example, a rice cake has only 35 calories and 7 grams of carbs. That sure beats a sleeve of crackers.
If the plan is to lose weight, and to do it quickly, then you need to be able to control the cheats. Make them manageable, plan ahead, and you will succeed.
Tip #9 – Lose Weight Easily With Elliptical Trainers
If you want to know the easiest and most painless exercise to lose weight fast, elliptical trainers are at the top of the list.
It is a fact that most people do not even like the word ‘exercise’. They conjure up thoughts of running, treadmills or lifting weights, and they decide right then and there that they are not interested.
The truth of the matter is that elliptical machines are an ‘easy’ way to burn calories quickly. Unlike those exercises mentioned above, elliptical machines are easy on the knees, the back and the spine.
And if you get one for the home, you are more likely to actually use it. One hour typically burns 500-600 calories, and the cardio and health benefits are off the charts.
Beware of the ones sold in department stores – they are cheaply built, not smooth on the mechanics, and will soon end up being a large clothes hanger in your basement.
The ones used in health clubs are geared for heavy gym traffic, and cost typically between $3,000 – $6,000.
The best middle ground where you can get the quality of a gym elliptical, but at a far more affordable price is Pro Form. Their machines typically cost between $749 – $1999 and have outstanding warranties on their products.
Tip #10 – Interval Training In The Fat Burning Zone
If you take our advice on elliptical trainers, you will be astounded at how quickly you can lose weight.
One piece of advice on exercising that will improve results is to exercise in the ‘fat burning zone’, and to use ‘interval training’.
The fat burning zone is the range of your heartbeats where you will simply burn the most fat.
That formula is:
(220 minus your age) x (70% / 85%).
So a person 50 years old will be:
(220 – 50) = 170
(170 X 70%) = 119
(170 X 85%) = 144
Therefore, the ideal pace of your heart during a workout – where you will lose the most weight – is a range of 119 – 144.
Interval training is where you alternate the speed of your workout. For example, you kick it into high gear for a 5 minute burst, and alternate with 5 minutes at a more moderate pace.
Countless studies have proven, beyond a shadow of a doubt, that interval training melts the fat faster than keeping the same pace throughout the workout.
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