16 Tips To Lose Weight Fast
1. Eat a better breakfast
All meals are important, but breakfast is what helps you start your day on the right track. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you’re including a source of lean protein plus filling fat (e.g. eggs, beans, unsweetened greek yogurt, nuts or nut butters) and fiber (veggies, fruit or 100% whole-grains).
2. Prefer real, whole foods
Make sure that everything you’re eating is whole– as in nothing processed or packaged. Since salt is a preservative, these are the foods that are highest in sodium– something to keep in mind when planning your meals. Plan on making sure that all items you choose are fresh: that means filling up on fresh fruits and veggies, whole grains, low-fat dairy and lean protein.
3. Watch the salt
When it comes by buying snacks, a “low sodium” product has to be 140mg or less per serving– so if you’re REALLY in a bind, you can follow that guideline for what to put in your card.
4. Enjoy that cup of joe
Start your day with a cup of coffee. Caffeine is a natural diuretic and an excellent source of antioxidants, which protect your cells from damage. You can have up to 400mg– about a Venti Starbucks coffee– daily, according to the 2015 Dietary Guidelines for Americans.
Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. : When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.
5. Skip the sugar filled drinks
Simple and plain: We just don’t feel full by liquid calories in quite the same way as we do real food. Drinking a juice or caramel-y coffee drink, for instance, won’t make you feel full the way eating a bowl of veggie-and-protein packed stir-fry will. If you consume one of each of those beverages during the day, you’ll have taken in at least 800 extra calories by nighttime– and you’ll still be hungry.
6. Get a set of 5-pound weights
Here’s why: Strength training builds lean muscle tissue, which burns more calories– at work or at rest– 24 hours a day, seven days a week. How do you start strength training? Do these exercises three to four times per week, and you’ll soon see a rapid improvement in your physique.
7. Go ahead, Eat spicy foods
It can actually help you cut back on calories. What’s more, eating hot peppers may help slow you down as you eat, since you’re less likely to wolfed ow that spicy plate o’spaghetti (and stay more mindful of when you’re full).
8. Go to bed on time
As funny as it sounds, sleep deprivation may make you fat– and not just because you’re susceptible to cases of the late-night munchies (although there’s that too). There’s tons of research that demonstrates getting less than the desired amount– about 7 hours– of sleep per night can slow down your metabolism.
9. Take notes
Loads of research demonstrates people who log everything they eat– especially those who log while they’re eating– are more likely to lose weight and keep it off for the long-haul. It’ll help you stay accountable for what you’ve eaten.
10. Go for a walk
Evening activity may be particularly beneficial because many people’s metabolism slows down toward the end of the day. Plus, it’ll help you relax post meal so you won’t be tempted by stress-induced grazing that can rack up calories, quickly.
11. Don’t skip that meal
If a hectic day makes a sit-down meal impossible, stash an energy bar or a piece of fruit in your car or tote; stash snacks in your office desk-drawer and make a point of getting up to grab a nosh– anything that will keep you from going hungry! Going long periods of time without food does double-duty harm on our healthy-eating efforts by both slowing down your metabolism, and priming you for another binge later in the day. Make it your mission to eat three meals and two snacks every day, and don’t wait longer than 3 to 4 hours without eating.
12. Eat your water
Be consumed in the form of high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple and cranberries– all of which contain diuretic properties that will also help you stay full due to their higher fiber, high water content.
13. Include mineral-rich snacks
Magnesium, potassium and calcium can help to serve as a counter-balance for sodium. Foods that are rich in potassium include leafy greens, most “orange” foods (oranges, sweet potatoes, carrots, melon) bananas, tomatoes, and cruciferous veggies– especially cauliflower. Low-fat dairy, plus seeds and nuts can also help give you a bloat-busting boost, ad have been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall.
14. Let’s not get crazy
Desperation can tempt us to try anything– from “clean eating” to cutting out food groups entirely. Keep in mind: Just because an avocado-walnut-“crunchy”-kale-salad dripping in coconut oil is deemed “clean” by a so-called “expert” on your Instagram feed does not make it an unlimited food. Avoid fads, eat real food, watch some Netflix and use this winter as a time to unwind and relax (perhaps with a glass of wine in-hand).
15. Give yourself a break
Rather than beating yourself up for eating foods you think you shouldn’t, let it go. Treating yourself to about 200 calories worth of deliciousness each day– something that feels indulgent to you– can help you stay on track for the long-haul, so allow yourself to eat, indulge and breathe (so that you don’t eventually dive head first into brownie batter).
16. Look for the GHNA emblem on food labels
Pick foods with the Good Housekeeping Nutritionist Approved Emblem, which exists to help turn smart food choices into healthier eating habits. All GHNA foods and drinks are simple, transparent and make it easier to find– and eat– good-for-you foods without additional time, effort, and cost.
What’s more, eating hot peppers may help slow you down as you eat, since you’re less likely to wolfed ow that spicy plate o’spaghetti (and stay more mindful of when you’re full). Loads of research demonstrates people who log everything they eat– especially those who log while they’re eating– are more likely to lose weight and keep it off for the long-haul. Avoid fads, eat real food, watch some Netflix and use this winter as a time to unwind and relax (perhaps with a glass of wine in-hand). Rather than beating yourself up for eating foods you think you shouldn’t, let it go. All GHNA foods and drinks are simple, transparent and make it easier to find– and eat– good-for-you foods without additional time, effort, and cost.
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Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.Get Motivated - Watch More Videos