These tips have nothing to do with any of the weight loss supplements or complicated diet plans. This is all about specific adjustments in your diet and lifestyle habits that you need to follow.
If you really want to reduce weight. you will have to be out of your comfort zones. Remember, all good things in life do not come so easily.
Some of the tips may appear hard and inconvenient for you to follow. Never mind. You can just try to follow as many as these tips as possible.
These tips are all backed by the leading nutritionists and weight loss experts which you can also find in most of those expensive weight loss programs. Just try to follow at least 4 or 5 of the following tips if not all.
Do Cardio Workouts For 30 Minutes A Day
Any activity that increases your heart beat necessarily burns more calories. If you can do 30 to 45 minutes of rigorous cardio workouts daily, it will certainly burn up to 300 calories.
Some of the best cardio exercises you can do are cardio-kick boxing, spinning, boot-camp workouts, high intensity interval training (HIIT), treadmill, power walking, running, cycling, exercises using the elliptical or stair-climber, etc. These exercises will not only burn the calories but will also tone up your arms, legs and torso.
It is found that short bursts of high intensity training followed by short duration slower activity done alternatively and repeatedly burns more calories and make the person less exhausted. There is no proven medical reason to support this claim, but workouts’ trainers are convinced of it.
Do 36 Squats and Sit-Ups
Squats and Sit-Ups may appear to be just simple exercises, but they have great benefits in getting rid of the belly fats.
If you can do daily three sets of 12 each of these exercises, your belly would get flatter and also tighten up the abs, legs and butts. These simple exercises will also help in burning out about 200 calories each day.
There are a couple of good variations of these two exercises which is worth practicing if you are willing.
Do 24 Push-Ups and Lunges Every Day
Push-ups and lunges are two good exercises that help in faster fat burning. Try to do two sets of 12 each lunge and push-ups every day; the former helps to tone your lower body (butts, hips and thighs) and the latter is good for streamlining your upper body.
Above all, these exercises will burn about 2o0 calories with 24 push-ups and lunges done daily.
Don’t Eat Without Feeling Hungary
Keep a close track of your eating habits, and strictly resist the tendency to eat when you are not really hungry.
Most of us eat a lot of snacks and other calories rich food any time when we are bored, nervous, sad, frustrated or tired. Most of us do not even experience hunger on most days, because we are eating quite frequently than required by the body.
Daily Sacrifice One Of Your Favorite Foods Rich In Calories
If you can daily give up one of your food indulgences, it is going to help in naturally reducing two or three pounds of body weight within a week.
Especially you should make a sincere effort to avoid the fast foods, snacks and soft drinks.
Create Calories’ Deficit To Reduce Weight Fast
The weight gain is mostly because of having more calories in the food intake than your body really requires. Balancing calories intake is the simplest method to reduce fat naturally.
In order to reduce weight fast, it is a good idea to create calories deficit in your daily diet. Eat about 500 to 1ooo calories less than actually required by the body.
Suppose your body burns 400 calories for exercises and walking and you also eat 200 calories less in your diet, it will add up to 600 calories deficit.
A woman who follows the normal lifestyle usually requires at least 12oo calories daily and calorie deficit is created if she eats 100 or 200 calories than required. And if she also starts to do at least 30 minutes of workouts or brisk walking, the calories deficit is increased by 500 to 1000 calories. If she continues this calories deficit regimen, she would lose 2 to 3 pounds of weight within a week.
Caution: Normally a man requires 1600 calories and woman 1200 calories per day; in case the person is not in perfectly health, calories deficit diet must be followed only with the approval from the physician.
Avoid White Grain Food Items
Reducing the intake of all white grain food products is the best answer to how to reduce weight fast.
Food items like white rice,
sandwiches, spaghetti, pasta, bread, etc are very high on calories; they are the major reasons for the belly fat and sugar issues. All white grain food items also get digested fast and making you hungry sooner to eat more food just an hour or two later.
The top tip to reduce weight within a week is to substitute the white grain foods with green and leafy vegetables. They contain very little amount of carb and fat. Our digestive system also finds it hard to absorb the carbohydrates present in vegetables unlike the rice and wheat.
The best method to limit the excess calories intake is by consuming less of grain foods and more of vegetables; and this is how to reduce fat within a week by at least two pounds.
Drink Lot Of Water Daily
The best slim-down drink for reducing weight is the pure water. It contains zero calories and carb.
Most of us are habituated to having energy drinks, fruit smoothie, light beer, soda and soft-drinks or fruit juices for couple of times a day. Each glass of such drinks contains minimum 100 calories on an average.
It is estimated that the average American daily consumes about 335 calories from soft drinks alone. This is about 10050 calories (3 pounds ) per month added to the body from juices and soft drinks alone. (1. 2 )
At the most, you may think of having a glass of orange juice or lemon juice during breakfast and then strictly stick to drinking water only. Make sure to have at least 8 glasses of water daily.
Water is also good for suppressing the appetite, especially if two glasses of water is drank 30 minutes before the meal. (3. 4 )
The metabolic activities in the body also improve with sufficient intake of water. (5 )
Sleep 30 Minutes Extra Every Night
As we are busy with our daily work and activities, most of the nights we sleep less than required (7 hours) time.
Lack of sufficient sleep increases the body weight and promotes fringe eating (especially the sweet items). The metabolic functions of the body also get disrupted with insufficient amount of rest and sleep.
Just for a trial, try to sleep 30 minutes extra (especially if you are sleeping less than 7 hours ) and see the difference it will bring in to your efforts to reduce weight fast within next 7 days.
Watch Less TV
Watching TV usually promotes the possibilities of weight gain in many ways.
First of all, while watching television people are unconsciously tempted to eat more food or develop an urge to gorge on snacks.
Secondly it adds up to less physical activities and therefore less burning of calories. Sacrifice one or two of your favorite TV shows and go for a long walk or engage in some physically energetic works instead.
Finally, avoid TV viewing to get better and longer sleep that will make you healthier with improved metabolism and refreshed body.
Take A Walk Quite Often
Do not sit continuously for long hours. Even while you are busy at your work, make sure to take short breaks to get up and walk around a little.
In fact, after every two hours, you should be compulsorily getting up from the chair to walk around for 5 to 10 minutes at least. Few minutes of walks at regular intervals will add up to more than 20 minutes of walk by the end of the day.
It is also a good method to avoid going for snacks or soft drinks as you get busy with the walking schedules.
Have An Antigas Pill Daily
Most of the works and activities which require long hours of sitting cause bloating in the abdomen.
Having an Antigas or its alternative pill can help in overcoming bloating in the stomach that produces the gas bubbles in the digestive tracks.
The belly can be made lot more flat easily by preventing bloating in the stomach.
The Bottom Line
It is easy to reduce weight fast within a week by making a few adjustments in your lifestyle. The best tips to reduce weight fast are:
- Consume low calorie foods
- Do 45 minutes of high intensity cardio exercises
- Drink a only water and a lot of it (No soft drinks and juices)
- Sleep 7 to 8 hours daily
- Reduce TV viewing
- Avoid foods made of white grains like bread, pasta, etc.
- Eat more of green and leafy vegetables with less carb
- Create daily at least 500 calories deficit
- Daily sacrifice one your favorite food items (rich in calorie and fat)