Follow one or more of these weight loss hacks for quick weight loss
Are you looking for some fantastic tips to lose weight fast?
There are no magic pills, crazy diets, or crazy fads – just pick a few of the fitness expert and nutritionist secrets below and incorporate them into your daily routine, and you’ll be sure to lose weight!
We know you’ll be more likely to stick to your new lifestyle plan if you can pick and choose from a variety of exercises and eating strategies rather than being forced to follow a strict regimen.
1. Do a HIIT Workout
Interval training at a high intensity. People love it because it gives their bodies an intense workout in a short amount of time. It’s well-known for its ability to quickly burn fat.
HIIT stands for “high-intensity interval training,” which refers to a variety of workouts that include short bursts of movement followed by short rests. The idea is to push yourself to your limits for a short period of time.
Because HIIT workouts can be completed in 15 minutes or less, they are a great way to burn a lot of calories when you only have a short amount of time. Because of this, these workouts are among my favorites!
2. Have Coffee Or Caffeine 60 Minutes Before Your Workout
Caffeine gives you an extra burst of energy during your workout, allowing you to push yourself further and burn more calories.
A cup of coffee or a calorie-free energy drink before a workout boosts your metabolism, allowing you to burn more calories while getting a better workout.
A cup of black coffee with a splash of skim milk and calorie-free sweetener has only 5 calories, and a cup of coffee with a splash of skim milk and calorie-free sweetener has only 11 calories.
3. Swap Beverages For Water
Did you know that an energy drink, sports drink, smoothie, or light beer can have upwards of 150 calories?
Not only is this a waste of 150 calories that could have been replaced with food, but the sodium and sugar can have a negative impact on your body and brain, leaving you bloated and craving unhealthy snacks.
Replace those drinks with water, a zero-calorie, zero-carb beverage that will help you lose weight and boost your metabolism.
Drinking ice cold water can actually cause your body to burn calories as it tries to warm the water to your body temperature.
If plain water doesn’t appeal to you, try infusing it with lemon wedges and mint leaves and storing it in the fridge.
4. Substitute Refined Carbohydrates For Veggies
When trying to lose weight quickly, refined or “simple” carbs are one of the worst foods to consume.
They are quickly digested and provide a burst of energy before crashing, making it more likely that you will overeat later.
Chips, white rice, spaghetti, bread, and rolls should all be avoided.
Vegetables can be used to replace refined carbohydrates. Cauliflower rice can be used instead of white rice. Chips can be used in place of carrots and dip or celery and dip.
Vegetables are complex carbohydrates that are digested slowly, providing you with long-lasting energy without the crash and cravings.
5. Add Salmon To Your Diet
Salmon is high in good fats and essential fatty acids, which our bodies require.
It’s high in protein and nutrients, which help you build muscle and give your skin a healthy glow.
Salmon can help you lose weight and keep it off if you eat it frequently.
It helps regulate the hormones that control appetite and make you feel full, just like other high-protein foods.
A common weight-loss pitfall is failing to keep track of your calories.
Eating healthy foods is a good way to lose weight. You may, however, be consuming more calories than you require to lose weight. The majority of people overestimate the number of calories burned and consumed.
It’s also possible that you’re getting less protein and fiber than you think.
According to experts, keeping track of what you eat can help you get a more accurate picture of your calorie and nutrient intake while also providing accountability. (2)
Keeping a food diary will not only keep you accountable, but it will also give you a realistic picture of your overall consumption.
Having a few snacks throughout the day can add hundreds of calories to your daily calorie intake. Keeping a food journal can help you lose weight in a variety of ways. A food journal allows you to keep track of what you eat and identify areas where you need to make changes in order to reach your weight loss goal.
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- 1 Recipe Page
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- 1 30 day challenge Page
6. 40 Push-Ups And Lunges Every Other Day
These basic exercises will help you tone your body and sculpt muscle for a more streamlined appearance.
Lunges strengthen your lower body, including your buttocks, hips, thighs, and core. Push-ups work the upper body, including the arms, chest, and core.
When doing push-ups, keep your spine and legs straight to improve your muscle tone.
If body-weight lunges are too easy for you, you can make them more difficult by holding dumbbells in each hand while doing them.
Every other day, begin with 3 sets of 12 push-ups and 3 sets of 12 lunges.
As you gain strength, increase the number of sets you do.
7. Get 30 Minutes More Sleep Each Night
Did you know that getting an extra half hour of sleep each night can help you lose weight and feel less sluggish?
It doesn’t matter if you sleep 5 hours or 9 hours a night; gaining an extra half hour will help you achieve your goal of losing weight quickly.
More sleep boosts your metabolism, which means you burn more calories.Sleep Foundation
Also, your body repairs and builds muscle while you sleep, so getting more sleep means a more toned body.
8. Sacrifice 1 Indulgent Food
Simply by giving up one of your indulgences, you can cut 200 to 300 calories from your daily diet.
Whether it’s chips for lunch or chocolate or ice cream for dessert, if you skip this one indulgence for two weeks, you’ll lose weight.
9. Do Squats And Sit-Ups Each Day
Bodybuilders frequently use squats and sit-ups before competitions to tone and define their muscles.
Squats target your body’s largest muscles: your legs, buttocks, and core.
More calories are burned without even exercising when you have bigger muscles.
Do three sets of 12 squats and sit-ups each day to temporarily tighten and tone your abs, buttocks, and legs.
10. Try Intermittent Fasting
Intermittent fasting is more accurately described as an eating pattern than a diet, and there is a substantial body of scientific evidence to back up its benefits, which include weight loss, mental clarity, and improved metabolism. Intermittent fasting is a type of eating that alternates between fasting and eating periods, or an eating window and a fasting window.
Intermittent fasting is a powerful weight-loss strategy that also lowers your risk of chronic diseases such as type 2 diabetes, heart disease, and cancer. Intermittent fasting is supported by a large and growing body of medical research, which shows it has a wide range of health benefits. (4)
While there is no quick fix for losing weight, there are many steps you can take to achieve a healthy weight and improve your relationship with food.
It’s possible that what works for one person won’t work for you. Finding the weight-loss method that is right for you will most likely take some time, patience, commitment, and some experimenting with various foods and diets. Even small steps will help you get started in the right direction!
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- (1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
- (2) https://www.canr.msu.edu/news/benefits_of_tracking_your_food_intake
- (3) https://www.sleepfoundation.org/how-sleep-works/how-your-body-uses-calories-while-you-sleep
- (4) https://www.nia.nih.gov/news/research-intermittent-fasting-shows-health-benefits