Fast Weight Loss with These Quick Tips
Allow me to go out on a short limb here and say: dieting works . . . at least in the short term. But you can improve the effectiveness of most diets and improve your long-term odds of success by mastering a few easy lifestyle additions.
Over the past years, I’ve put together a long list of simple lifestyle changes that combine to form a practical, long-term approach to dieting. Add a few of these changes to your present routine one at a time until they become habit. Before long, you’ll notice better, more lasting results if you truly absorb these changes. Plus, they’ll help jump-start any fast weight lose diet.
Ice cold water: drink an ice-cold glass of water (16 ounces) when you first wake up and prior to every meal. Your body will be forced to raise the water to its temperature, burning a few extra calories in the process. Additionally, it will make you feel fuller when you eat and help keep you properly hydrated.
Add negative calorie foods: there are a handful of foods out there that consume more energy when burned than are contained within the foods themselves; i.e. they have a net negative caloric impact. Try adding asparagus, broccoli, blueberries, beets, radishes, cucumbers, strawberries, tomatoes, and similar foods.
Evening lockdown: don’t eat for at least two hours before bedtime, and ideally, in the final three hours that you are awake, consume only fresh vegetables or salad. This is actually easier than it sounds. If you eat dinner at 7:00 PM and go to bed at 11:00 PM, add a small garden salad as an evening snack around 9:00 PM. There’s no sense consuming calories that will not be burned efficiently as your metabolism slows (this is especially true in the winter time).
Switch to anaerobic exercise: exercise burns calories — you know this. But effective exercise can burn calories for up to 24 hours after it’s performed and spare your muscle mass at the same time. The secret is interval training. Drop your long cardio workouts in favor of short interval sessions.
Eat brown foods: try to stay away from processed foods or foods that increase your blood sugar. Whole wheat bread, sweet potatoes, brown rice are good substitutes for white bread, potatoes, and white rice.
3:1 deficit-to-normal ratio: after three days at a caloric deficit, add a normal day. If you’re dieting at a 30 percent deficit for 3 days (e.g. 2400 calorie diet dropping to 1650 calories), make the fourth day a 10 percent deficit. That is, in this example, give yourself an extra 510 calories on every fourth day. This will keep your body guessing.
Remember, for maximum effectiveness, add these lifestyle changes into your current fast weight loss plan. When you stop dieting, retain these changes for the long-term to help you keep off the weight it took so much effort to lose. It’s always easier to maintain than to lose!
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