from getting so ravenous that you lose control and can’t stop eating. But if
you’re in the habit of eating when the clock says to, instead of when you’re
actually hungry, you tend to lose touch with what “hungry” feels like and eat
more than you really need. Research shows that mindful and or intuitive eating
has health and potentially weight loss benefits, too.
1_ Exercising to Lose Weight Quickly
To lose weight, you need to burn more calories than you consume.
However, some people claim that exercise isn't effective for weight loss on its own.
This may be because exercise increases hunger in some people, making them eat
more calories than they burned during the workout.
2_ Drink Plenty of Water
Listen to your thirst—it’s there for a reason! Signs of dehydration are often
mistaken for hunger. Before grabbing a food snack, try downing a glass of water;
water will fill your stomach and ease those hunger signals. Drinking water is
also essential for keeping the body hydrated and will reduce water retention. The
general recommended daily amount is 64 ounces, so don’t be afraid to drink up!
3_ Drink Black Coffee
Coffee helps mobilize fats from fat tissues and increase your body’s metabolism.
The caffeine in coffee stimulates the production of the hormone epinephrine (or
adrenaline). As the epinephrine travels through the blood, it then sends signals to
break down fats and release them into the blood.
4_ Veg and Fruit It Up
Fruits and vegetables are great options for filling you up without loading you up
with fat and calories. These high-fibrous, high-nutrient, high-volume but low-
calorie foods will help you lose weight. Evidence from recent studies show that
plant-based foods aid in controlling overeating and cravings. When your stomach
is occupied with these nutrient-dense but low-calorie foods, you won’t load up
with fat and calories.
Additionally, the consumption of five or more servings per day of vegetables and
fruit can help change the direction of the food-addiction cycle, especially the
craving for processed foods.
5 _Get a Mantra
Repeat positive thoughts to yourself, and create an affirmative self-fulfilling
prophecy:
“No excuses.”
“Conquer.”
“Get slim”.
“I can resist dessert after dinner.”
“Quitting is not an option.”
“Focus.”
“Just do it.”
“Believe.”
“Earn your body.”
“I will exercise today.”
“I can do this!”
“Strength.”
6 _Lift, lif.
Let’s do some math. Every pound of muscle you have burns about 6 calories an
hour. So if you add just five pounds of muscle to your frame, you’re burning an
additional 700 calories a day just by doing nothing. And gaining muscle doesn’t
have to be an arduous slog. You’ll be good to go once you master the 10 Easiest
Ways to Build Muscle Quickly.
7_ Avoid junk food
candy
baked goods
processed snacks
most desserts
People should try to eat whole, single ingredient foods to help reduce calorie and
carb consumption.
8_ Limit carbohydrates
Refined carbohydrates are generally very processed and low in nutrients (like
fiber). Limit the following types of foods: bread, rice, pasta, bagels, crackers,
pretzels, chips, muffins, tortillas, or quinoa.
Foods that are rich in carbohydrates, especially when whole grain, are a part of a
healthy diet. However, limiting these foods has been shown to help support
quicker weight loss.
Whole grains are grains that are minimally processed and contain all the nutrient-
dense parts of the grain (the germ, bran, and endosperm). These types of grains
are typically higher in fiber and other essential nutrients. If you choose have
grains, try to choose 100% whole grains like: quinoa, oats, 100% whole wheat
pasta or brown rice.
9_ give up soda
It’s also time to give up soda. Every 12-ounce soda contains 150 calories. So
removing one per day from your diet will save you 1,050 weekly calories. And
if you think that drinking calorie-free diet options are safe when it comes to
weight-loss, think again: According to a study in the Yale Journal of Biology and
Medicine, people who regularly drink diet soda actually end up gaining weight.
10_ Choose the side salad.
Cut back 100 calories per day, the thinking goes, and you’ll lose 10 pounds over
the course of a year. And the easiest way to do that is with a simple side dish
swap. A salad with all the trimmings—two cups of leafy greens, a cup-and-a-half
of crisp veggies (like tomatoes or cucumbers), and two tablespoons of light
dressing—amounts to a little over 100 calories. A medium order of fries has
about 350.
So, if you’re a habitual fry-eater, swap fries for a salad on just three meals each
week and you’ll slash 750 calories from your weekly diet—or about 100 per day.
And for more help, consult these 50 Genius Weight-Loss Motivation Tricks.
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