How to Start Losing Weight Now? Making small, specific goals is fundamental to losing weight long-term. Check out these, 15 jump-starts to feeling like your old self (i.e., back into your skinny jeans) ASAP! No gimmicks, no lies. Just 15 science-based nutrition strategies to jump-start your slim down.
1. Prepare a better Breakfast to Start Losing Weight Now.
Breakfast starts your day off on the right track. The best, heartiest meals are ones that will fill you up, keep you satisfied and stave off cravings until later in the day. Eat between 400 and 500 calories for your morning meal. Make sure you’re including a source of lean protein plus filling fat (e.g., eggs, beans, unsweetened greek yogurt, nuts or nut butter). Add fiber by including veggies, fruit or 100% whole-grains. Starting your day with a blood-sugar-stabilizing blend of nutrients will help you slim down without sacrifice.
2. Eat Real, Whole Foods.
Everything you eat should be whole foods and nothing processed or packaged. Since salt is a preservative, these are the foods that are highest in sodium. So keep in mind when you are planning your meals. Make sure that all items you choose are fresh. You should be filling up on fresh fruits and veggies, whole grains, low-fat dairy and lean protein.
3. To Start Losing Weight Now You’ll Need to Lower your Sodium Intake.
When buying snacks, look for a “low sodium” product that is 140mg or less per serving. You can follow this guideline for what to put on your food log.
4. Grab a cup of Joe.
Start your day with a cup of coffee. Caffeine is a natural diuretic and an excellent source of antioxidants, which protect your cells from damage. You can have up to 400mg — about a Venti Starbucks coffee — daily, according to the 2015 Dietary Guidelines for Americans.
Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.
5. Skip Sugary Beverages to Start Losing Weight Now.
Liquid calories won’t make us feel full in quite the same way as real food. For example, drinking juice or coffee won’t make you feel full the way eating a bowl of veggie-and-protein packed stir-fry will. Limit your intake of juice, soda, sweetened coffee and tea drinks and alcoholic beverages. If you consume each one of these refreshments during the day, you’ll take in at least 800 extra calories by nighttime, and you’ll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)
6. Buy a set of 5-pound Weights.
Strength training builds lean muscle tissue. The more lean muscle tissue you have helps you to burn more calories, and slim down faster. Is it hard to start strength training? No, you’ll just need to want to. Start off with some push-ups or a few squats or lunges. Perform simple biceps curls or triceps pulls with your free weights right in your home or office. Do these exercises every other day, and you’ll soon see a rapid improvement in your physique and fitness.
7. Eat more Spicy Foods to Start Losing Weight Now.
The compound capsaicin is found in jalapeno and cayenne peppers. It may speed up your metabolism and your ability to burn calories. Furthermore, eating hot peppers may slow you down as you eat, since you’re less likely to wolf down that spicy plate of spaghetti. Some other great spices (with additional benefits) are Ginger, turmeric, black pepper, oregano, and jalapenos, all of which are flavor top-trends for 2017!
8. Early to Bed, Soon to Rise!
Sleep deprivation may make you fat and not just because you’re susceptible to cases of the late-night munchies (although there’s that too). Tons of research demonstrates getting less than 7 hours of sleep per night can slow down your metabolism. So don’t skimp on your sleep. You’ll be rewarded when it comes to shedding pounds quickly.
9. To Start Losing Weight Now Write it down.
Loads of research demonstrates people who log everything they eat (especially those who record while they’re eating) are more likely to lose weight and keep it off long term. You might start using an app such as MyFitnessPal. It’ll keep you accountable for what you’ve eaten. You’ll also quickly identify other areas of your daily diet that needs improvement when it’s laid out in front of you.
10. Take an Evening Walk!
Exercising at any time is right for you. Evening activity may be particularly beneficial because many people’s metabolism slows down toward the end of the day. Exercise before dinner may increase your metabolic rate and keep it elevated for another two or three hours after you’ve stopped moving. You’ll be less likely to go back for seconds or thirds. And it helps you relax so you won’t be tempted by stress-induced grazing that can rack up calories, quickly.
11. Don’t skip any Meals!
Skipping meals won’t make you lose weight faster. If you don’t have time for a sit-down dinner after a hectic day starts keeping an energy bar or a piece of fruit in your office or car. Make a point of eating your snack to keep you from going hungry! Your mission should be to eat three meals and two snacks every day and don’t wait longer than 3 to 4 hours between eating.
12. Drink Plenty of H2O for Losing Weight.
You certainly need to drink plenty of water every day to help expedite the process of ridding your body of excess sodium. You can (and should!) also be consuming plenty of high-water-content foods. Cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries are all high-water content foods and contain diuretic properties that will help you stay full longer due to their higher fiber, high-water content.
13. Don’t Forget Mineral-rich Foods.
Potassium, magnesium, and calcium are essential to help as a counter-balance to sodium. Potassium-rich food includes leafy greens, oranges, sweet potatoes, carrots, melons, bananas, tomatoes, and cruciferous veggies such as cauliflower. Low-fat dairy, nuts, and seeds can also help give you a bloat-busting boost, and they also add to a wide range of additional health benefits. These include but are not limited to lowering blood pressure, controlling blood sugar, and reducing the risk of chronic disease overall.
14. Ignore the Scams.
There are dozens of weight-loss scams in the marketplace. They make silly claims to have the ability to take off 10 pounds in 10 days, or whatever. Desperation can tempt people to try anything. Keep in mind: Just because a so-called expert deems an avocado-walnut-“crunchy”-kale-salad dripping in coconut oil to be healthy does not make it an unlimited food. The moral of the story is? Avoid fads, eat real food, get plenty of exercises and watch some Netflix. Use the upcoming winter as a time to relax and unwind (perhaps with a glass of wine in-hand).
15. Give Yourself a Break to Start Losing Weight Now.
We already know that a perfect diet doesn’t exist. Many of us still can’t resist the urge to kick ourselves when we indulge, overeat or get thrown off course from our diets. It only makes it more difficult, stressful, and downright impossible to lose weight. Instead of beating yourself up for eating foods, you should just let it go. Treating yourself to some deliciousness each day will help you stay on track for the long-haul. Food should be joyful, not agonizing! So allow yourself to eat, breathe and indulge.
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How To Lose Weight Fast – Quick & Easy Weight Loss Tips, http://www.goodhousekeeping.com/health/diet-nutrition/advice/a17162/lose-weight- (accessed October 19, 2017).
How To Lose Weight Fast And Safely – Yahoo, https://www.yahoo.com/lifestyle/lose-weight-fast-safely-160405192.html (accessed October 19, 2017).