When all is said and done there is still only one way to lose weight.
You have to burn off more calories than you take in. Exercise is an
important part of that equation, but we are going to take a look at some
foods that can help you achieve your weight loss goals. As a
general rule weight loss foods are those that make you feel fuller
without adding all kinds of empty calories. Adding these foods to your
diet on a regular basis will help you to lose weight faster. Here are
some of the top contenders.
Beans are at the top of list for
several reasons. They come in many varieties, meaning they're versatile
and you don't have to get bored eating them every day. They are low in
fat, but very satisfying. They are packed with protein. And they contain
plenty of fiber, which not only adds to how full you feel, but also
reduces your risk for several diseases. The only thing you have to watch
out for are re fried beans that have extra fat added, and canned beans
that are too high in sodium. But you'll be doing yourself a tasty favor
by eating any variety of dried beans.
Whole grains. There's one
change you can make in your diet that's very easy: stop eating refined
grains. The "refining" process gets rid of most of the good stuff,
making them so void of nutrition that they actually have to re-add
nutrients to make the process complete. All of that so our bread and
rice can be pure white. To be blunt, it's ridiculous. Start eating whole
grains to get the full nutrition nature put there in the first place.
Olive
oil (or any other oil high in monounsaturated fat). Surprised? Yes, it
still has many calories as any other kind of fat (9 calories per gram)
but fat adds to the feeling of fullness. It also adds a nice flavor to
many different foods. Besides olive oil is one of the healthiest fats
that you can. So, while it may seem to be a lot of calories up front,
the amount of calories you eat later will actually go down because it's
so satisfying.
Oatmeal is another one of the best weight loss
foods out there. A few years ago it got some good press for being able
to reduce cholesterol. It's true, it is. But did you know that it has
about the same amount of soluble and insoluble fiber?
Again, it makes
you feel fuller and is good for your overall health. Plus, it's low in
calories. Most people think of oatmeal as a breakfast food, but it has a
flavor that works well with many different foods. Therefore, it can be
incorporated into any number of dishes throughout the day. There
are many more weight loss foods, no question about it. But the four
mentioned above will give you a great start on losing weight. Keep
trying to reduce the bad foods, and increase the good ones and your
waistline and health will be the better for it
Choosing the right foods can actually help you lose weight, just
by eating them. These foods are known as thermogenic foods. They help to
increase your metabolism simply by eating them. Foods high in protein
make your system work harder to digest them and therefore burn more
energy and fat. The same is true for whole grain foods. Whole grain
foods take longer to digest and release their energy slower into your
system helping to prevent spikes in your glucose.
I won't go into
great detail for each food on this list in order to keep this article at
a reasonable length. I will briefly explain why each food is a great
choice for anyone fighting fat and wanting to lose weight.
Here
are some foods that are healthy for you and can cause you to burn more
energy giving you a double benefit. These foods can help to boost your
metabolism and burn fat.
1. Chili Peppers
These
are hot peppers. The heat is derived from the capsaicin the peppers
contain. This is also what gives these peppers their fat burning
qualities. Use caution when eating these types of peppers as some types
are extremely hot.
2. Nuts
Not all nuts are
created equal when it comes to health benefits. Peanuts and pine nuts
are 2 of the best nuts for fat burning. Peanuts are almost 20% protein
and provide beneficial monounsaturated heart health fat. Pine nuts are
about 14% protein and have about a gram of fiber per ounce. Nuts help
you feel full (from the fiber) and provide beneficial fats and protein
to your diet. Almonds, technically a seed and not a nut, also are very
good for us (in moderation) containing around 20% protein. Almonds are
also believed to help lower cholesterol.
3. Whole Grains
Whole
grains provide a wealth of healthy benefits. Whole grains are grains
that have not been processed and retain the qualities that make them
beneficial. Whole grains include grains like wheat, rice, corn and oats.
4. Oatmeal
As
mentioned in #3, oats (oatmeal) are an excellent weapon for fighting
fat. Oatmeal is a whole food that is very low in fat. It has almost 4
grams of fiber per serving, so you feel full longer. It has other health
benefits too, like lowering cholesterol. Have some for breakfast with a
teaspoon of cinnamon.
5. Eggs
Eggs are an
excellent source of protein but they also contain a high amount of
cholesterol, so eat them in moderation. If you want the protein without
the cholesterol, use just the whites of the eggs. These will fill you
up, give you energy the protein your body needs and help you burn fat.
6. Beans
Beans
are naturally high in protein and high in fiber. Together, these keep
you feeling full longer so you eat less. Beans are a good substitute for
meat on occasion. There are many varieties of beans and many ways to
prepare them, so chances are you'll find several ways that work for you.
Remember to watch the refried beans and baked beans (read the labels).
They usually contain high amounts of sugar and fat.
7. Berries
Berries
provide soluble fiber, are relatively low in calories and provide
vitamins and anti-oxidants. The soluble fiber fills you up and helps you
burn fat. So next time you're at the store pick up some berries and
enjoy the benefits beyond the great taste.
8. Fish
This
is one of the best protein sources you can get. Fish is a low fat, high
protein, vitamin and nutrient rich food. They are an excellent source
of omega-3 fatty acids that are essential for healthy heart and brains.
The American Heart Association recommends eating at least 2 servings of
fish each week as part of a healthy diet. Fish also help you burn fat by
increasing your metabolism. Salmon, Trout and Tuna are all excellent
choices for fish.
Everyone
wants to know how to lose weight fast. We know the usual "watch your diet
and exercise regularly" routine. But if it is as simple as that, then
there wouldn't be so many fat people in this world!
Amidst
all the lies and hype surrounding the weight loss industry, it can be hard to
separate the hype and lies from the truth. That's why in today's article, I'm
going to share with you 14 things you must do to lose weight fast. Following
these 14 tips will help you to lose weight safely and stay lean all year-round.
WARNING:
SOME OF THE INFORMATION YOU ARE ABOUT TO READ MAY CONTRADICT WHAT YOU KNOW
ABOUT WEIGHT LOSS.
How To
Lose Weight Fast Tip #1: Stop eating only salads
This is a
well-known habit especially among female office workers. You order a big salad
with nothing but greens. Your colleagues see what you eat and applaud your
efforts to lose weight. But before 2pm, you get hungry and start looking for
cookies and chocolates to snack. How's that for one step forward and two steps
back in your fat loss attempt? While there's nothing wrong with having salads
for lunch, you should add some good clean protein such as eggs and chicken
breasts and also good fats such as avocados or guacamole into your salads as
well. Remember this: Every meal should have a protein element. These protein
and fat make you feel more satisfied after the meal and will sustain your blood
sugar levels for a longer period so you won't be looking for unhealthy snacks
around the office right after lunch.
How To
Lose Weight Fast Tip #2: Replace all the unhealthy snacks at home and in your
office
Contrary
to popular belief, snacking is actually productive for fat loss. Snacking on
healthy snacks in between meals will help maintain a steady blood glucose level
and also keep your metabolism elevated. Since people snack on convenience and
the general availability of food around them, it is important to keep only
healthy snacks such as dark chocolate, nuts, trail mixes, fruits or even beef
jerky within easy reach. Throw all the others away. Or give them to a colleague
you hate.
How To
Lose Weight Fast Tip #3: Start a simple exercise routine.
Every fat
loss program needs to have an exercise component. It doesn't even have to an
actual exercise like jogging or swimming. If you have never exercised before in
your life, you can even start something as simple as brisk walking every day
for 20 minutes and work up the intensity from there. The main objective is
staying active and turning up your metabolism. As you get fitter (and you
will), crank up the intensity and challenge your body to reach new heights of
fitness.
How To
Lose Weight Fast Tip #4: Stop the steady state jogging
If you
have been jogging for some time and haven't seen any significant weight loss
results, then it's time for you to move on to more challenging exercises.
Jogging is a good exercise to build your cardiovascular endurance, but not the
best for fat loss. To effective burn fat, you need a workout that elevates your
heart rate to at least 80% of your maximum heart rate and burns the most number
of calories in the shortest period of time. Full body exercises such as
burpees, squats, deadlifts, shoulder presses and rows gives you the most bang
for your time spent on exercising. Perform each exercise for 30 seconds with a
30 second break in between for 3 sets before moving onto the next. Do this for
10 - 15 minutes a day and you will see results beyond what you have experienced
from months of jogging.
How To
Lose Weight Fast Tip #5: Don't avoid carbohydrates completely.
When
carbs replaced fats as the main contributor of weight gain, many people are
avoiding all known types of carbs completely. I personally have a colleague who
shuns carbs like the plague. Let me set the record straight. Not all carbs are
bad. Our bodies need carbs to function properly. Carbs are our bodies' main
source of energy. In fact, our brain functions primarily on carbs. Depriving
your body of carbs can have detrimental effects on your body. Every type food
has its time and place to be consumed. As a general rule, you should only
consume low glycemic carbs such as brown rice, dark leafy vegetables,
multi-grain bread, oatmeal, etc. High glycemic foods such as bananas, juices,
white rice, potatoes and other processed foods are best consumed only right
after an intense exercise.
How To
Lose Weight Fast Tip #6: Set realistic and measurable goals.
A lot of
people give up on a training or fat loss program after a week or so because
they did not see the results they were expecting. First of all, you have to
remember that you didn't get fat overnight. So you should not expect a miracle
weight loss to happen as well. Setting realistic and measurable goals will help
keep you motivated and continue towards your ultimate weight loss goal. So what
considered as a realistic goal? Losing 0.5-1kg (1-2 lbs) a week is a realistic.
Losing half an inch on your waist after two weeks is realistic. Of course, you
have to be completely honest with yourself when you are accessing these goals.
Ask yourself if you are really following the exercise program religiously? How
many times did you cheat on your diet?
How To
Lose Weight Fast Tip #7: Focus on building muscle
Some
people may disagree with me that exercising and muscle-building is important
for fat loss. To me, fat loss is all about changing our body composition -
reducing the fat mass and increasing fat-free mass (muscles). Increasing
fat-free mass will invariably contribute to the lowering of fat mass. For each
pound of muscle your body has, you burn an extra 35-50 calories a day. Fat on
the other hand burns only 2 calories per pound. So the more muscle you have,
the higher your metabolic rate will be. And contrary to popular belief, having
more muscles is what will give your body those sexy curves that the opposite
sex desires.
How To
Lose Weight Fast Tip #8: Invest in a whey protein or meal replacement
supplement. Having 3
meals a day with 3 snacks times in between is not always easy to prepare.
That's why for convenience purposes, it's recommended that you purchase a good
whey protein or meal replacement supplement. Just add water or milk and you
have one serving of quality protein.
How To
Lose Weight Fast Tip #9: Make small changes and stick with them for 21 days
Let's be
honest with ourselves. Fat loss involves some behavioral and lifestyle change.
Your current lifestyle got you to the state that you are now. Continuing down
this path obviously is not the quickest way to lose weight. We all know
behavioral change is the hardest thing. This is why we need to make little
changes every day that is more acceptable to our bodies. For example, if you
currently drink two cans of soda every day, cut down to one can a day. Then
next week, cut down to one can every two days. You get the picture. And for any
program that you decide to get started, stick with it for 21 days. Statistics
have shown that any behavioral change takes 21 to accept and approximately 60
days to form into a habit. So no matter how much you hate a current diet or
exercise program, persevere for 21 days. You will be glad you did.
How To
Lose Weight Fast Tip #10: Surround yourself with like-minded people
Some
people are very dependent on social support, while others not so much. If you
belong to the former group, it is important that you factor this aspect of
motivation especially when you are starting out on a fat loss program. During
the initial 21 days, it is important to stay motivated and focused on the goals
you have set for yourself. You are bound to encounter challenges and struggles
as you go through the program. Such as days when your thighs are so sore after
doing full body squats or even good news like when you succeed in losing an
inch off your waist. If you have friends who are doing the fat loss program
with you, great! Share your results and how you feel about the program with
them. Talk to fitness professionals; join online communities or Facebook groups
to share experiences and gain knowledge. Also, don't just focus on the fat loss
part. Get into the whole health and fitness experience. Buy fitness magazines,
visit fitness websites. Look at physiques you desire to achieve and set them as
your desktop wallpaper. Do whatever you need to stay motivated.
How To
Lose Weight Fast Tip #11: Train your legs
I'm not
just talking about jogging here; I'm referring to doing heavy squats, lunges,
deadlifts, etc. If you have ever done squats before, you will know that it is
one of the most demanding exercises in the world. You pant and sweat like a dog
as if you have sprinted a mile. But it is also one of the best exercises for
building overall strength and of course burning calories. Leg exercises such as
squats are usually compound exercises and as such burns more calories. Even if
you are not doing weighted squats, just doing body weight squats alone can be
just as challenging. To be honest, in my first 5 years of training, I never
once trained my legs. I always thought the upper body is more important and
doing squats could stunt your vertical growth. That is all a fallacy. Ever
since I started doing squats, my strength went through the roof and my body fat
levels have remained consistently low all year-round. Now I do squats at least
once a week otherwise my workout is never complete. If you have never trained
your legs before, trust me, start your workouts with squats and you will be
amazed by the results you see. And yes, you can thank me later.
How To
Lose Weight Fast Tip #12: Keep a meal diary
Many
people don't realize how many calories they consume every day. You think you
are eating less by skipping a meal here and there. But you never consider those
sodas, grande Frappuccinos or those cookies
distributed by your colleagues that
you so casually put in your mouth during the day. If you take down everything
(and I mean every single thing including those mentos) that you eat into a meal
diary, you will be surprised how many calories you are taking. Yes, I know it's
quite a pain to record down everything. But do yourself a favor and just do it
for one day. It will be an absolute eye opener.
How To
Lose Weight Fast Tip #13: Learn to love water
Perhaps
the most overlooked causes of weight gain, the liquids you consume can
deceptively pack on a ton of calories. Just a can of soda contains close to 150
calories. A grande mocha Frappuccino contains a whopping 420 calories. Drink a
soda and a Frappuccino every day and you will gain a pound a week.
Because
we can so easily and carelessly gulp down beverages without a second thought,
liquid calories are more harmful. Fruit juices are no better. They all contain
naturally occurring fruit sugar, fructose, which like all other sugars if
consumed in excess will result in weight gain. One of the quickest ways to lose
weight is to always choose water over all other beverages. Water has zero
calories and is a natural source of hydration for our bodies. By simply
replacing all your other sugary laden beverages with water, you will quickly be
able to see weight loss results.
How to Low Weight Fast Tip #14:
Limit alcohol consumption
I know it
is almost impossible to completely abstain from alcohol. But if your goal is to
find the fastest way to lose weight, then you have to cut down on your happy
hours. Alcohol is a toxic substance with absolutely no
nutritional benefit
whatsoever. What's more, each gram of alcohol contains 7 calories. A few
glasses of cocktails with its sugary mixers can easily pile on at least 1000 or
more calories a night. You should also know that alcohol is an appetite
stimulant. So don't be surprised if you feel hungry after a night of partying.
Of course this leads to additional calories into your body that you don't need.
If you are focusing on building muscle, excessive alcohol lowers your
testosterone and increases cortisol levels (stress hormone) thereby reducing
your body's ability to build muscle effectively.
When all is said and done there is still only one way to lose weight.
You have to burn off more calories than you take in. Exercise is an
important part of that equation, but we are going to take a look at some
foods that can help you achieve your weight loss goals. As a
general rule weight loss foods are those that make you feel fuller
without adding all kinds of empty calories. Adding these foods to your
diet on a regular basis will help you to lose weight faster. Here are
some of the top contenders.
