12 Easy Weight Loss Tips
Posted by at 10:08 02/12/11
So you have a big event coming up and you are desperate to get into shape fast but time is again against you. Well before you neck a bottle of ex-lax or consider stapling your mouth shut, there are some easy methods to help win the Battle of the Bulge without suffering too much.
1.Reduce carbohydrates Immediately – Try to eat only vegetables (excluding potatoes) for your carbohydrate needs. That means no sugar or starches. As well being nutritionally rich, they are low in calories and will help keep you full. By reducing your intake of carbs your body will also shed water as 1 gram of carbohydrate requires 4 grams of water to store in the body. Some people can lose up to half a stone in a couple of days just by eliminating carbs!
2.Eat a Protein Rich diet – Not everyone knows this, but protein will both tend to suppress appetite more than carbs or fats, but it also requires more energy for your body to breakdown and process, so you will actually burn more calories eating protein than other food groups. Aim for at least 2g per kg of bodyweight (3-4g is even better). As a bonus high protein intake will support muscle tissue so that your body primarily burns fat as a fuel source rather than muscle tissue.
3.Cut the Calories – Sorry, but there is no way around it. You have to eat less but by building a diet around protein and vegetables you will not feel deprived unlike a normal diet.
4.Take Fish Oils – Fish oils have been shown to support fat loss and improve body composition over time. Fish Oils will increase metabolic rate and with continual use gradually make your body more likely to attain a leaner physique.
5.Drink Water – You should aim to drink water or a carbonated diet soda frequently. This will keep you hydrated which is important as many people can mistake thirst for hunger. Drinking water will not mean you become bloated so drink away.
6.Drink Green Tea – Aim to drink 3-4 cups of green tea a day. As well as being healthy for you, being full of antioxidants, green tea has fat burning and appetite suppressing properties that make it a great adjunct for anyone dieting. No milk and no sugar! Drink it straight as the Japanese do. This isn’t your Starbucks sugar and caramel special with a hint of coffee.
7.Hit the weights – You should be training with weights for 3-4 times a week. Employ compound exercises which utilize several muscle groups and try to stay away from machine exercises which tend to be easier. This will help with increasing the amount of calories burned. You should be training each muscle group for between 6-15 sets a week across a variety of exercises. When training with weights keep the reps high and the rest periods no longer than a minute. This will help with burning glycogen and forcing your body to burn more stored fats, as well as being shown to increase growth hormone levels which can have a positive effect on fat loss.
8.Get plenty of sleep – People who sleep too little show elevated levels of stress hormones which can lead to increased cravings for sugar and slower metabolic rates. So get your zzzz’s if you want to get lean.
9.Don’t forget cardio – Don’t be lazy and aim to do cardio 3-5 times a week, either in combination with weight training or on separate days. If you are in good condition try to employ an interval routine once or twice a week where you combine high intensity sprinting/cycling for 15 seconds, followed by 45 seconds of rest. Do 6-10 such intervals and then, after a few mins rest, do your normal 30-45mins of cardio at a steady pace. Don’t overdo intervals though as you will overtrain, so on other days just just do your regular cardio for 30-45 mins.
10.Limit alcohol intake – At 7 calories per gram alcohol, drinking alcohol will sabotage the best of plans. A pint of beer at 5% alcohol contains 200 calories and who has just one drink? Further, when you drink alcohol your body must metabolise the alcohol before it will utilise other energy sources such as fat for fuel, so if you are serious give up the booze.
11.Move around – Don’t be lazy if you can avoid it. Use the stairs not the lift, walk to shops and work and generally take the harder option. All these little bits of activity add up over the course of a week.
12.Take a fat burning supplement – There are loads on the market which will help to suppress appetite, give you more energy for training and increase the rate at which you burn calories. Find one you like and take it to get into shape faster!
Not everyone will be able to implement all twelve, but if you can stay consistent with these the weight will drop fast!
If you liked this article, please take a look at our Cheat Meal Strategies Everyone Should Know, Losing Body Fat For Women and Training For a Holiday articles.
Author:Reggie Johal
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