I recently had a really good girlfriend preparing for an upcoming trip to Hawaii, where — get this — her husband’s ex-wife will be staying nearby (it’s because of their mutual children, etc, etc,). So my girlfriend needed a swimsuit-perfect body (where she can show-off in a skimpy bikini) in just two weeks, which isn’t a lot of time.
Like my girlfriend, you may have a vacation scheduled, or maybe you just want to get into your skinny jeans – what both of you need is accelerated fat loss.
Here are 10 strategies that will give you those weight loss results quickly and safely:
1. Eliminate gluten from you diet.
One recent study found a gluten-free diet helps reduce inflammation, insulin resistance, and your waistline. And no, that does not mean replacing your favorite junk foods with gluten-free equivalents.
2. Swap out two meals a day for a protein shake.
One meta-analysis showed a meal replacement shake helps people lose fat and keep it off better. Blend non-soy, nondairy plant-based or defatted beef protein powder with raspberries, avocado, kale or other leafy greens, freshly ground flaxseed, and unsweetened coconut or almond milk.
3. Limit fruit to one cup of berries or cherries a day.
Fruit can be a part of a healthy fat-loss plan, but too much can stall fat loss. One study found excess fructose — the main sweetener in many fruits — could create leptin resistance and weight gain. Leptin tells your brain to stop eating, but when your brain becomes resistant to this hormone’s call, you’re more prone to eat seconds.
4. Swap your starchy carb for another green vegetable.
Leafy and cruciferous veggies give you way more fiber, nutrient, and antioxidant bang for fewer calories compared with potatoes, rice, and other starchy carbohydrates.
5. Increase your fiber gradually.
Epidemiological studies show higher fiber intake is associated with lower body weight. High-fiber fat-burning foods include avocado, raspberries, lentils and other legumes, and quinoa.
6. Try this appetite-curbing trick.
About 30 to 60 minutes before meals, add a few teaspoons of freshly ground flaxseed or a fiber-blend supplement powder to a tall glass of water.
7. Get at least 7 (but more like 9) hours of high-quality sleep.
If you haven’t heard, little sleep can knock your fat-burning hormones out of whack and make you constantly hungry all day long. Insufficient sleep also makes you more likely to sheepishly order a low-fat banana nut muffin with your morning caffeine jolt.
8. HIIT it to lose it.
Exercise you can do in minutes that makes you an all-day fat-burning machine? That’s High Intensity Interval Training (HIIT), or in layman’s terms—repeatedly exercising at a high intensity for 30 seconds to several minutes, separated by 1-5 minutes of recovery. One study assigned young adults to either a 20-week endurance training or 15-week HIIT program. The HIIT group had significantly greater fat loss than the endurance trainers.
A five-year study with over 5,000 participants concluded what you already know: Psychosocial stress, including both perceived stress and life events stress, was positively associated with weight gain but not weight loss. Meditate, breathe deeply, get a massage, or walk your dog around the block. Figure out what works for you to manage stress and do it.
10. Get proper sleep.
Research has proved that sleep deprivation can cause you to gain weight. This is simply due to the fact that the longer you are awake, the more you are likely to eat.
In fact, it is a common scenario that people who are in late night working often have several cups of coffee to avoid feeling sleepy. The result is clear, they consume extra calories.
The duration and quality of your sleep also influence the production of certain hormones which are directly linked with your appetite.
While sleeping, you lose weight through two processes, namely respiration when you exhale and transpiration through your skin, also called sweating.
All these factors contribute to weight loss. So, get the right amount and the best quality sleep you can get to lose weight quickly.