There are many ways to lose a lot of weight fast.
Losing weight is never easy but small yet simple changes to your daily routine, can help you slim down without dieting.
Making healthy choices, like eating breakfast and moving every day, is the first step to dropping that extra weight and feeling energized.
Below you’ll find 15 tips that can help put you on the path to losing weight. You don’t have to try to take on all 15 tips at once. In fact, I would definitely advise not trying all at once, because you’ll overload yourself and quickly lose motivation.
Pick a few to start with that you think you can manage, then keep coming back and adding more in to your lifestyle.
Make breakfast easy and don't skip Breakfast
Think of one or two quick, nutritious choices you can grab every morning, like Oatmeal. Or try a protein smoothie with frozen fruit, some fresh greens and a small container of plain 2% Greek yogurt.
Skipping breakfast won't help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
Eat Spicy Foods
Some of us love a little spice, some of us love a lot of spice but for all of you chili peppers lovers spicy foods can actually help you lose weight.
Many studies over the years have found out that certain spices like red chilli pepper, ginger, and black peppers increase your basal metabolic rate by raising your body temperature, which causes you to burn more calories and is a great way of helping your weight loss plan.
Chili peppers contain capsaicin, a spicy compound that can boost metabolism and reduce your appetite slightly.(Source)
Now before rushing off to your local curry house for some hot food or investing in some extra hot chilli peppers to add to all your meals, it is important to remember that a balanced approach to weight loss is essential.
Adding a tiny amount of chilli to your food can help increase your tolerance to hot spice and help you gradually build up to more therapeutic doses.
Don’t shop hungry
Shopping hungry leads to bad ideas. We all know it and yet we all still do it.
Have a precise list of items you need for shopping, by then you won't risk buying things you don’t need.
Exercise Portion Control or Count Calories
Portion control — simply eating less or counting calories can be very useful, for obvious reasons.
Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight.
Anything that increases your awareness of what you are eating is likely to be beneficial.
Try using smaller plates. It has been shown to help some people automatically eat fewer calories.
Go on a Low-Carb Diet
If you want to get all the benefits of carb restriction, then consider going all the way and committing to a low-carb diet.
It can help you lose 2–3 times as much weight as a standard low-fat diet, while also improving your health.
Try Intermittent Fasting
Intermittent fasting (IF) is currently one of the world's most popular health and fitness trends.
Intermittent fasting is a eating pattern in which people cycle between periods of fasting and eating.
These are the most popular methods:
- The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
- The 5:2 diet: With this method, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.
- Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
People are using it to lose weight, improve their health and simplify their lifestyles.
Try dinner for breakfast
Give your body the nutrients it needs to power through your day in the morning instead of before you go to sleep.
Try a cold whole-grain pasta. Not only is it a time saver, but it's carbs are converted into appetite-suppressing fiber instead of sugars.
Then, downsize your dinner and serve yourself appetizer-size portions in the evening. Good picks include a small piece of vegetable lasagna or a Tuna & Avocado Wrap.
Do Aerobic Exercise
Aerobic exercise, like walking, bike riding, or running, means you’re moving your body, breathing faster, and increasing your blood flow. It’s a level of activity that you can maintain for an extended period of time.
While cardio does burn calories and helps aid in weight loss, combining it with at least two to three days a week of strength training workouts can increase the rate at which you lose weight.
In the end, it is an excellent way to burn calories and improve your physical and mental health.
Drink Green Tea
Like coffee, green tea also has many benefits, one of them being weight loss.
Though green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning.
Eat More Vegetables and Fruits
Vegetables and fruits have a lot of fibre and are full of nutrition like essential minerals and vitamins that may help your body improve metabolism and burn belly fat.
They contain few calories but a lot of fiber. Their high water content gives them low energy density, making them very filling.
So eating them is important for your health.
Lift Weights
One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, then your body goes into this mode known as starvation mode.
The best way to prevent this is to do some sort of resistance exercise such as lifting weights. Weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass.
Of course, it's important to also build muscle and not to just lose fat . Resistance exercise is critical for a toned body.
Don't stock junk food
To avoid temptation, try to not stock junk food, such as chocolate, biscuits, crisps and sweet fizzy drinks at home.
Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance.
You may find it helpful to make a weekly shopping list.
Cut down on alcohol
Alcohol and weight loss don't go well together because alcohol can change the way your body burns fat.
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.
Drink plenty of water
People sometimes confuse thirst with hunger.
Drinking water helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight.
You can end up consuming extra calories when a glass of water is really what you need.
As mentioned there are numerous techniques which can aid your weight loss goals.
Achieving and maintaining weight loss is possible when people adopt lifestyle changes in the long term.
Before too long you’ll find that the healthy choice becomes your first choice in all kinds of scenarios, and when you add all those together, you’ll be losing weight without even thinking about it.