Since I have received many requests on “how to lose weight fast and what should I do”, I have decided to write an explicit weight loss guide that will entail the most basic and efficient weight loss tools.
Your weight loss results will depend on the strictness with which you follow this guide and stick to your regimen. Don’t expect anything “magical” and “easy-to-do” because I don’t know anybody who has managed to lose weight just by sitting on the couch and putting no diet and exercise effort whatsoever.
Enough talking, let’s get back to business. So your goal is weight loss, and whatever the amount of kilograms (pounds) you would like to shake off, you will manage to do it with the help of some basic rules.
Remember: weight loss takes time, so don’t expect to get rid of enormous amounts of weight within an instant. Your weight loss strongly depends on your current weight, the amount of exercise you will pursue, and the strictness with which you will follow your diet. If you are overweight – you will lose more weight and faster. If you’ve already lost a lot of weight or you have a normal, healthy BMI – your weight loss will be slightly more challenging.
Rule #1 – Start exercising! If you haven’t ever been exercising before, you are likely to burn 30% more fat if you are exercising. Another benefit of exercise is building muscles. They will not only give you nice shapes, but also speed up your metabolism, thus making you lose weight faster. If you’ve never been exercising before and sport is not your habit, I recommend starting with 40-50 minutes workouts, 3 to 5 times a day. The most efficient fat-burning exercises are cardio exercises: running, jogging and biking. Don’t push too hard, too fast. Start with fast walking – slow running, and gradually increase your speed and the duration of your workout as you progress through the weeks. If you are already exercising for a while, increase the speed and the duration of your workouts.
Rule #2 – Watch your diet! As obvious as it sounds, you have to leave out a few basic foods in order to make weight loss possible. These include: junk food, fat/greasy foods, take-aways, sauces, dressings, all sorts of salty snacks, all sorts of sweet snacks. The foods that you CAN and actually should eat during a healthy diet are: fruits, vegetables, meat, fish, diary products (don’t exaggerate with them), brown rice, whole-wheat bread, nuts, eggs and oats. For more recipes with healthy and low-calorie sweets, please refer to the following link on my page: https://galinabella.wordpress.com/category/good-foodrecipes/
Rule # 3 – Watch your portion size! I know it sounds tough but this is what you have to do in order to lose weight. Besides the fact that your body has to receive healthy, nutritious foods, it also has to receive less of it. For a start, I recommend removing a quarter of our portion, and then bringing it down to a half of your portion. This will most likely make you feel still hungry after you’ve polished your plate – but this is what it takes. Drink a glass of green tea after your meal in order to survive the food cravings. At some point, you will be fine with eating less, and I believe most people eat more than their body actually requires – so it will do you good.
Rule # 4 – Don’t eat after 6 pm! This is yet another challenge to overcome. If you’re a fan of late-night snacks and dinners – you better forget about them! 6pm is your last chance to have something to eat, and it better be something light. A fruit salad, or a vegetable salad with 1 cup of yogurt and 1 slice of whole-wheat bread is what you can eat. In order to combat with your food cravings after 6 pm, I recommend green tea, plain yogurt and vegetables. For more healthy snacks ideas please refer to my article: https://galinabella.wordpress.com/2013/04/19/some-healthy-snacks-you-can-have-during-your-diet/
Rule # 5 – It’s all about cooking methods! In order to lose weight, you have to take good care not only of what you eat, but also how you prepare your foods. When you’re on a diet you should NOT deep fry or pan fry your food, and definitely exclude using oils, butter, sauces and fat while cooking. In return, you can oven-bake, microwave and boil your foods or eat them raw. There is no need to use excess of oils, sweeteners, sauces and dressings – get used to the natural taste of food.
Rule # 6 – Watch your drinks! I know that fizzy drinks and sodas taste good – but they are nothing but water with gas and a whole a lot of sugar (yes, even the ones that are “light” or “zero” sugar). Forget about fizzy drinks and chose water, tea or coffee instead. You can occasionally give in to fresh fruit juices, however do not exaggerate with them either since they contain quite some sugar as well.
Rule # 7 – Have a healthy daily regimen. For this you will have to remember to sleep during the night and not any other time of the day and try to adapt the “early awake early asleep” approach. Your weight loss processes take place during your sleep, especially between 12am – 6am. This is the time that should be dedicated to sleeping. Another important factor for a healthy metabolism is waking up and having breakfast early in the morning – between 7am – 9am. This will make you feel energetic during the day, and will make you feel less food cravings and hunger pangs during the day.
Rule # 8 – REGULARITY is the key! You have to understand that doing all these things for one day or one week isn’t going to get you anywhere. A healthy diet and exercise should become a habit, a lifestyle that should be rather routine than rarity. If you are decided to start, start NOW and stick to your plan! Consistency and regularity is the key to successful weight loss! What is a battle in the beginning, is a habit in the end, and it will do you only good!
I wish you best of luck and I hope this has been helpful!