The online (and offline) world of advice on how to lose weight fast is filled with some pretty odd tips and some without a doubt dangerous fad diets.
Have you heard of eating cotton balls to make you feel full so you don’t consume any calories? No? Maybe, you’ve heard of living off tasteless cabbage soup for months? In any event, you have to be careful about what you read and what you actually do with weight loss.
Real weight loss is about making small, permanent changes you can maintain over long periods of time. It shouldn’t be restrictive and it shouldn’t involve starvation.
A healthy eating and exercise regime allows for occasional treats and weekly rest days.
So, ignore all the bad advice on the internet. Below are a few things you should know before embarking on a weight loss journey.
These 6 weight loss tricks actually work to make you lose weight fast and will help you lead a healthier lifestyle – does losing 10 pounds in 10 days sound appealing to you?
Once you incorporate them as part of your routine, you’ll be able to easily maintain a healthy and stable weight.
1. Weight lifting is just as important as cardio
Many people aiming for weight loss prioritize cardio because it burns more calories and gives faster results. However, recent research shows that weight lifting is just as important as cardio, if not more.
More trainers subscribe to this philosophy every day. Muscle burns more calories than fat. When you build muscle by weight lifting you’re actually increasing the number of calories you burn while at rest.
Muscle is much leaner than fat. Five pounds of muscle occupies less space than five pounds of fat. In order to create a lean, athletic physique, you need to build layers of muscle.
2. Do things with a friend.
A weight loss partner can be the difference between reaching your goals and losing your motivation. When you have someone pushing you forward, you’re less likely to skip the gym or make bad food choices. A gym buddy will hold you accountable.
Partner with someone who is just as motivated as you, if not more. You want someone who won’t skip the gym. You can even choose a gym buddy who’s at a different level than you. If you have a friend who’s been going to the gym regularly for years, don’t be afraid to ask them if you can join.
3. Don’t skip breakfast.
A lot of people think of weight loss as eating as little as possible. Since most of us don’t have time to prepare a nice breakfast, it’s often the first meal to go.
But skipping breakfast is detrimental to your weight loss goals. When you skip breakfast, your body starts the day without available calories. It will send signals to the brain that make you hungrier, cause cravings, and make you less likely to resist junk food.
Research shows that people who skip breakfast end up eating more throughout the day. A balanced breakfast will help rev up your metabolism early in the day.
4. Focus on changes you can make permanently.
Fad diets don’t work. When people give up junk food for a short period of time, they often resume their unhealthy diet with added vigor.
They eat more of the high-fat, sugary treats they love, regaining their original weight and packing on additional pounds.
In order to make permanent changes to your body, you have to make permanent changes to your lifestyle. While eating only organic, clean raw foods for the rest of your life is an admirable goal, it’s not realistic.
Start with giving up foods you can live without, whether that’s bacon, soda, or vending machine snacks. Slowly work up to other changes, like only allowing dessert once a week, or vowing to bring homemade food for lunch three or four times a week. Before long, these changes will start to show.
As long as you keep them up, the pounds will stay off.
5. Stay hydrated.
Your body can confuse thirst for hunger. To help keep cravings away, make sure to drink the recommended amount of water every day.
Water is the only truly zero calorie drink in the world. You can drink it to keep your stomach full and mitigate hunger.
If you stay properly hydrated, you might find that you have more energy for workouts and feel less tired throughout the day.
6. Get a good night’s rest.
Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity. There are several reasons behind this.
Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage.
How long and how deep someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain while ghrelin tells your brain you’re hungry.
Without a properly functioning leptin and ghrelin, you’re constantly hungry and nothing you eat will ever make you full – double whammy.
So, sleep more and sleep well.