Follow one or more of these weight loss hacks for quick weight loss
Looking for some amazing tips to lose weight fast?
No magic pills, insane diets or crazy fads – simply pick a few of the fitness expert and nutritionist secrets that follow and add them to your schedule and you’re guaranteed to lose weight!
Rather than having to follow a strict regime we know you’ll be more likely to stick to your new lifestyle plan if you can pick and choose from a number of exercises and eating strategies.
1. Do a HIIT Workout
High-intensity interval training. It gives your body an intense workout in a short amount of time, so people love it! It’s known for its ability to burn fat fast.
HIIT is actually a term used for a variety of workouts that include short bursts of movement followed by short rests. The concept is to push yourself to the max for a short time.
Because HIIT workouts can be 15 minutes or less, they really are an effective way to burn a lot of fat when you have a little bit of time. These workouts are one of my favorites because of this!
2. Have Coffee Or Caffeine 60 Minutes Before Your Workout
Caffeine gives you extra energy during your workout so you can push yourself harder and burn even more calories.
A pre-workout cup of coffee or a calorie-free energy drink also increases your metabolism so you’ll burn more calories while achieving a more effective workout.
Black coffee is just 5 calories, and a coffee with a splash of skim milk and calorie-free sweetener is only 11 calories.
3. Swap Beverages For Water
Did you know an energy drink, sports drink, smoothie or light beer can have up to 150 calories?
Not only is this a waste of 150 calories which you could replace with food, but the sodium and sugar can play havoc on your body and brain – leaving you bloated and craving unhealthy snacks.
Substitute those drinks for water – a zero-calorie zero-carb alternative which helps you flush out the excess weight and boost your metabolism.
Drinking ice cold water can even make your body burn calories to process as it has to heat the water to your body temperature!
If you don’t like the taste of plain water try adding some lemon wedges and mint leaves and let infuse in the fridge.
4. Substitute Refined Carbohydrates For Veggies
Refined or ‘simple’ carbs are one of the worst things to eat when trying to lose weight fast.
They are digested extremely quickly and give you an energy spike, then crash – making it more likely that you’ll overeat later on.
Avoid foods like chips, white rice, spaghetti, bread, and rolls.
Try replacing refined carbohydrates with vegetables. Instead of white rice try cauliflower rice. Substitute chips for carrot and dip or celery and dip.
Vegetables are complex carbs and digested much more slowly giving you sustained energy without the crash and cravings.
5. Add Salmon To Your Diet
Salmon is loaded with healthy fats and essential fatty acids that our body needs.
It is packed with protein and nutrients that add to muscle tone and even give your skin a radiant glow.
Nutritionists claim that consuming a portion of salmon each day can immediately make your face look more contoured.
Not keeping track of your calories is a common weight-loss downfall.
Eating nutritious foods is a good weight loss strategy. However, you may still be eating more calories than you need to lose weight. Most people over estimate the number of calories burned and the number of calories consumed.
You may also be getting less protein and fiber than you think.
Experts say that tracking what you eat can help you get an accurate picture of your calorie and nutrient consumption, as well as provide accountability.
Keeping a food log will not only keep you honest, it also provides a realistic picture of your overall intake.
Having a few snacks through out the day can add tons of calories each day. Keeping a food journal can help with weight loss in so many ways. A food journal helps you keep track of the food you eat and helps you determine where you need to make changes to reach your target weight loss goal.
I have a super cheap diet and fitness tracker you can print off now! It has everything you need to set yourself up for success. Best of all it’s only $3.95!
This fitness planner includes:
- 2 Weekly Fitness Planners
- 1 Weekly Meal Planner
- 1 Weekly Food Tracker
- 1 Monthly Workout Planner
- 1 Before & After Page
- 1 Exercise log Page
- 1 Recipe Page
- 1 Healthy Habit Tracker
- 1 30 day challenge Page
6. 40 Push-Ups And Lunges Every Other Day
These staple exercises will help tone your body for a more streamlined appearance as well as sculpt muscle.
Lunges work your lower body – butt, hips, thighs, and core. Push-ups target your upper body – arms, chest, and core.
Make sure you keep your spine and legs straight when you do push-ups to improve your muscle tone.
If you’re finding body-weight lunges too easy, you can work your legs harder by holding dumbbells in each hand while you do them.
Start out doing 3 sets of 12 push-ups and 3 sets of 12 lunges every other day.
Add more sets as you become stronger.
7. Get 30 Minutes More Sleep Each Night
Did you know that getting an extra half hour of sleep a night can reduce cravings and make you feel less lethargic?
It doesn’t matter whether you sleep 5 hours or 9 hours – getting an extra half hour will help immensely with your goal to lose weight fast.
More sleep results in a boost in your metabolism which means more calories burned.
Also, when you sleep your body is repairing and building muscle so more sleep means a more toned body.
8. Sacrifice 1 Indulgent Food
You can subtract 200 to 300 calories from your diet each day by simply sacrificing one of your indulgences.
Whether it’s the chips you have for lunch or the chocolate or ice cream after dinner – skip this one indulgence for 2 weeks and you’ll be losing flab.
9. Do Squats And Sit-Ups Each Day
Squats and sit-ups are commonly used by bodybuilders before competitions to tone and add definition to their muscles.
Squats work the biggest muscles in your body – your legs, butt, and core.
Bigger muscles mean more calories burned without even exercising.
Tighten and tone your abs, butt, and legs temporarily by doing 3 sets of 12 squats and sit-ups each day.
10. Try Intermittent Fasting
Intermittent fasting is better described as an eating pattern rather than a ‘diet’, and there is actually a solid amount of scientific evidence supporting its benefits – including weight loss, mental clarity and improved metabolism. Intermittent fasting is an eating pattern that cycles between periods of fasting and eating; an eating window and a fasting window.
Intermittent fasting is a powerful approach that facilitates weight loss and helps reduce your risk of chronic diseases like type 2 diabetes, heart disease and cancer. A large and growing body of medical research supports the use of intermittent fasting, showing it has a wide range of benefits.
Remember, while there’s no easy fix to losing weight, there are plenty of steps you can take to achieve a healthy weight and develop a healthier relationship with food.
What works for one person may not work for you. To find the method of weight loss that’s right for you will likely take time and require patience, commitment, and some experimentation with different foods and diets. Even taking little steps will get you going in the right direction!