I have been struggling to lose weight and I recently started to fully investigate how to do it. As you can see in the weight loss page I am making progress.
So, I want to share with you how to weight loss fast. Let`s get started.
1.- Have healthier food.
I can’t express how much important this point is. If you want to lose weight very fast you can do a diet, there are a lot of them and I will be writing about them in a future post. But usually after finished a diet and you had reached your goal you go back to your old habits and you will have a rebound and you will regain all the weight that you lost, and sometimes, even more.
You have to change your eating habits as a new way of doing things, not only for a specific period of time but as a new way of life. What foods are good for weight loss and what foods don`t? I already have two posts about this, foods to help to lose weight and foods that kill you. You can start by eating more of the first post`s food and avoid if you can, or at least decrease the number of the foods of the second post.
This happened to me. I went from 135 Kg to 90 Kg and then back to more than 150 kg. That`s why now I am very selective of what I eat.
2.- Drink more water.
And when I say water it means that colorless, tasteless and odorless natural liquid. Not bottled fruit juices, not soft drinks, not energetic drinks, not ice tea, etc.
I know a lot of people that hardly drink 1 glass of water a day, and sometimes not a single glass.
This is very bad for your health, you can get kidney diseases like kidney stones, get overweight for all the added ingredients of non-natural water, high blood pressure and a lot more.
You should drink 8 glasses or two litters of water a day.
When drinking enough water you will keep your body clean because water gets rid of the body toxins. These toxins accumulate in the kidneys and with the water, they have flushed away.
It also helps in weight loss if you drink a glass of water before having a meal, this way you will feel satiety sooner.
Many people recommend drinking 500 ml. of natural water right after you wake up. This helps in a lot of forms, like improving your metabolism, help in weight loss and enhance your immune system. (1)
3-. Do anaerobic exercises
Anaerobic exercises refer to power exercises, like heavy lifting. The main reason to do this kind of exercises is that this way you will develop muscle. And this is very good because, aside from being stronger, muscle is a mayor eater of body fat. So try to do this kind of exercises. If you have never done any kind of exercises or your muscles are too weak, start slow. If you don´t have weights for lifting use your own body, like doing pushups against a wall, this way you won´t be putting too much weight into the exercise.
There is a magic word for this to work well: Perseverance. Start slow and sooner than you expected you will be gaining muscle, you will feel slimmer and stronger.
4.- Do aerobic exercises.
I just told you to do anaerobic exercises and now I´m telling you to do aerobic exercises. Why?
Well, if you had to choose one or the other, I will definitely say that you do the anaerobic exercises, but the best thing is to do a mix of the two. Aerobic exercises refer to exercises that require large amounts of oxygen to develop them, like running.
If you are starting and you are overweight don´t try to run. If you do you will be putting to much stress on your knees and you can make an injury to them. Baby steps are the secret here. Start walking as much as you can. Half an hour is a good start and you can increase your activity until you reach an hour. Walk at your own pace and slowly increase your walking velocity. When you reach a weight that you think is good to start running, do it in short distances.
If you can do two sessions of exercises a day, like an hour in the morning and another hour in the afternoon or at night, then you can do anaerobic exercises in the morning and aerobic exercises in the night, this way when you go to sleep your metabolism will be working faster for the aerobic exercises and you will burn calories even in your sleep.
If you only have time for one session of exercises then try to do a mix of the two types, first the anaerobic and the aerobic exercises at the end.
If you don´t have time for any time of exercise then at least try to walk more in your daily routine, like leaving your car further away of your work. The message here is starting moving your body.
5-. Decrease your carbohydrates intake
Carbohydrates are one of the three macronutrients that our body needs to obtain energy. The other two are protein and fat.
Carbohydrates are classified into two forms, simple and complex. Simple carbohydrates include sugar, which can be converted into energy very fast. Complex carbohydrates include whole grain bread, potatoes, beans, and cereals.
You can´t completely avoid the intake of carbohydrates as they are needed in our body. You can take them in the form of vegetables, whole grain bread or fruits, but remember, don´t overtake them.
Sugar is very different, try to avoid it as much as you can, because you will find it in processed foods or drinks.
6-. Increase your fiber and protein intake.
Proteins, like eggs, meat, chicken, and fish are good to make your muscles grow. If you combine a routine of anaerobic and aerobic exercises with a high protein diet you will get faster results in your weight loss program. Also, you can be satiety for a longer time after eating meals with high levels of protein because they are harder to digest.
The same applies to fiber. You can get fiber from whole grain bread and whole grain cereals, just are careful because in every processed food are hidden ingredients like high fructose (you can find it in a lot of whole grain bread) and sugar cereals. If you are going to eat cereals, they must be as much unprocessed as it can be. Package cereals also have a lot of bad ingredients inside. You can opt for a fiber supplement instead.
If you add a fiber supplement to your main meal it will help you to have a faster bowel transit and will help you to be more satiety and for a longer period of time.
Stevia is the sugar industry killer. They don´t want you to know all the benefits that this sweeter has.
It has no calories, it is poorly absorbed in the body, don’t up to the blood pressure, in fact, it can help to regulate it, it can help against pancreatic cancer, it doesn`t cause allergies, it´s good for children and it´s natural. The stevia is a plant native from Paraguay. It leaves has been used to sweeten beverages for a long time. Now scientists have extracted the sweeten compounds, eight glycosides: stevioside, rebaudioside A, C, D, E and F, steviolbioside and dulcoside A. And all of these compounds are inside the Stevia Plant and are not artificially created as Aspartame is. (2)
8-. – Don’t be hungry
Increase the number of meals a day. Five smaller meals a day can help you be satiety. Also ingesting protein like eggs or meat helps because they are harder to ingest. You can prepare healthy, non-caloric snacks so you can endure without feeling hungry.
If you keep hungry all the time your anxiety levels will rise and will make you even more hungry. If you go to a supermarket and are feeling hungry it will make you more vulnerable to buy unhealthy food. Also being hungry all the time doesn´t make a person happy, and who don´t want to be happy?
9-. Have a light dinner
The dinner is the meal that will cause you to get fat more easily because when you go to sleep you won´t burn the calories that you ingested. That`s why a light dinner will help you to avoid this.
You can counter this by doing exercises at night because it will make your metabolism to work faster and keep burning calories even in your sleep. If you do exercise at night you won`t feel hungry because usually exercises tend to avoid to be hungry (except sex).
10.- Drink green tea
Undoubtedly green tea has many good properties:
It boosts your metabolism, and this is great for a weight loss program.
Lower the risk of type II diabetes
Lowers the risk of getting cancer
Lowers the risk of developing Parkinson or Alzheimer.
And much more (3).
The amount of green tea that you should drink to see this good effects is 5 cups a day, but if you don`t have time to prepare your tea you can ingest it in supplements (pills) that contain it.
11.- Lower your room temperature before going to sleep.
We have a body that regulates its temperature, which must be 36.6 degrees Celsius. If the temperature around us is lower than 36.6 Celsius our body will work to counter this and keep our temperature stable. This will burn calories in the process, so if you can keep your room a little cooler than you usually do you will burn some extra calories in your sleep.
These are some tips that I am using. Remember, perseverance is the key in any weight loss program.
If you have any doubts or have another tip that helps in our goal for losing weight, please share a comment.