It’s the little things. The day-to-day habits which seem so insignificant, yet when they’re ignored for long enough, they can wreak havoc on our bodies and our health.
Before you know it, you’re 30 pounds (or more) overweight and you’re wondering where it all went wrong!
I’m going to give you 14 quick tips in this article which you’ll be able to implement right away in order lose weight fast and get yourself back on the right track.
Let’s get straight into it!
Drink Water (Especially Before Meals)
I can tell you from experience that one of the most useful lifestyle changes if you’re trying to lose weight, is to start drinking more water. Drink it before meals. Drink it ice cold.
The reason behind this is that water can help boost your metabolism by up to 30% over a period of around 90 minutes, helping you burn off those extra calories. One study actually showed that drinking a pint of water about 30 minutes before meals helped people lose 44% more weight than those who didn’t drink.
Also, it helps you feel slightly more full, meaning you’ll eat less food. Often times, people think they’re hungry when they’re actually dehydrated!
Drink Coffee (Ideally Black)
For all you coffee fans out there, you’re gonna love this one! Coffee has been demonised as of recent years, and it’s simply unfair. It’s absolutely packed with a ton of useful antioxidants and it has lots of health benefits.
The caffeine in coffee can actually increase your metabolism by up to 11%, leading to a significant increase in overall weight loss.
Just don’t go adding a ton of milk and sugar to it – a latte is not going to help you lose weight… which is a real shame, as it’s my favourite drink.
Drink Green Tea
One of the most awesome benefits of green tea is actually its fat-burning properties which allow dieters to enhance their weight loss results!
It has a ton of general health benefits, but the primary one I want to talk about in this article is the fact that not only does green tea contain a small amount of caffeine, but it also contains powerful antioxidants called catechins, which will work synergistically with caffeine in order to help you lose weight fast.
If you’re like me and you don’t like green tea, you can use a green tea extract supplement. This will allow you to reap all the benefits of green tea without having to drink it.
Cook Your Meals With Coconut Oil
There’s been a massive hype surrounding coconut oil over the past couple of years, and to be quite honest, it’s well deserved.
Coconut oil is a fantastic all-round superfood and a clean source of healthy fats. It’s especially high in medium chain triglycerides, which are broken down by the body in a different way than other fats.
These fats can boost your metabolism by up to 120 calories every single day, and they can also help reduce your appetite, leading to dieters eating around 250 fewer calories each day.
Don’t go covering your current foods in coconut oil, though, as it is calorie-dense. What I’m saying is that you need to remove the unhealthy fats from your diet and replace them with coconut oil… then you’d be on the path to fast weight loss!
Eat Eggs With Your Breakfast
And I don’t mean just the whites! Eating whole eggs have some amazing health benefits.
Studies have shown that replacing your typical oats/cereal kind of breakfast with a protein-based breakfast can actually help you consume fewer calories over the course of the entire day! This, of course, leads to a reduction in body fat, which is what we’re after.
However, if you can’t eat eggs for whatever reason, another high-quality protein will do a great job too. This leads me on to my next tip…
Eat More Lean Protein
Protein is the daddy of all nutrients when it comes to fast weight loss.
Eating a diet which is high in protein is something which everybody should be doing, but if you’re looking to shed some unwanted weight, this applies even more so.
A high-protein diet can help your body burn over 100 extra calories each day, while also offering an incredibly strong feeling of satiety (not feeling the ‘need’ to eat, basically).
One study actually showed that eating a high protein diet actually made people less than half as likely to indulge in late night snacking.
Cut Back On The Sugar
For a long time, people thought that fat was enemy number 1 when it came to weight gain. This has since been proven incorrect.
I can tell you now, sugar is the absolute worst thing you can possibly eat if you’re looking to lose weight fast and maintain a lean and healthy body.
Sugar consumption is also directly linked to obesity, leading to type 2 diabetes and increasing your risk of heart disease.
Stay away from the processed foods and refined carbs. They lead to a rapid spike in blood sugar, which actually leads to hunger and a craving for more unhealthy foods. But what should you be eating instead?
Eat Single-Ingredient Whole Foods
This is what you should be doing! One of the best things you can possibly do for your body is to eat whole foods – natural foods which consist of one ingredient, like fruits, vegetables and things of a similar nature.
Whole foods are naturally very filling and they’re also packed with nutrients and minerals.
The best way to figure out whether something is a whole food is to determine whether it’s made up of ingredients, or whether it IS the ingredient. If your goal is to lose weight fast, you should be eating foods which are the ingredients!
Follow A Low-Carb Diet
There are a ton of ‘fad diets’ out there today, but the low-carb diet isn’t one of them.
Restricting your carbs is a fantastic way to lose weight for a number of reasons. The primary idea behind the low-carb diet is that when you eat less carb, your insulin levels decrease. This then causes you to burn stored body fat for energy which ultimately results in weight loss.
In my next article, I will go in-depth about how exactly a low-carb diet works, so be ready to check that out if you’d like to know more.
Use Smaller Dinner Plates
This sound like a weird one, I know.
But using smaller plates has actually been proven to help people eat less food per meal, obviously resulting in fat loss.
This is one which has actually worked for me in the past. I tend to stay lean for most of the year but like anyone, I’ve let myself go a couple of times before. Whenever this happens, I always eat my meals on smaller plates to help restrict my calories… and it’s worked, every time.
Always Stock Up On Healthy Food
When Suzie and I do our grocery shopping, we always make sure we buy an absolute ton of healthy food. This way, whenever we’re craving something to eat, we know we can graze on something nutritious as opposed to automatically gunning straight for the cheesecake (although I must admit, I have accidentally polished off a whole cheesecake on multiple occasions).
A few snacks which we love to buy are things such as carrots and cucumber (to dip in houmous), natural yoghurt, almonds and maybe some healthy fruits, such as blueberries or strawberries. Take it easy on the fruit, though – don’t get carried away.
Eat Spicy Foods Regularly
Spicy foods are great for weight loss, especially when you add things like cayenne pepper to your meals.
The reason for this is that spices contain capsaicin, which is a compound that can increase your metabolism. It also has a slight effect on your appetite, making you less likely to binge eat.
Eat More Fibre (Plenty Of Vegetables)
If you’re trying to lose weight, fibre is right up there with protein in terms of importance within your diet. Fibrous foods are almost always low in calories while being loaded with vitamins and minerals.
Vegetables are generally the go-to foods when you want fibre, although fruit contains them, too. Fruit, however, must be eaten in moderation as they do contain sugar. Vegetables don’t cause any kind of insulin spike which makes them absolutely amazing for anybody who wants to lose weight fast.
Get A Good Amount Of Sleep
Sleep is extremely underrated when it comes to weight loss, and I can tell you this from first-hand experience.
Every single time I’ve ever been sleep deprived, whether it’s due to working long hours, or even being in the military, it’s always lead to me ending up out of shape!
Poor sleep is becoming more and more widely regarded as one of the main factors for obesity and weight gain. It’s actually linked to an 89% increased risk of obesity in children, and 55% in adults.
Get your sleep, I can’t even begin to explain how much of an impact this will have on your weight loss… don’t be lazy though!
Follow A Program
Following a set program which has been crafted by professionals is one of the best ways to utilise all of the tips in this article. It takes the guesswork out while giving you a step-by-step plan to follow (well, a good one will anyway!).
If you’ve been feeling like you’re spinning your wheels with this whole weight loss thing and you’re struggling to get the needle on the scale to move, you should really consider taking a look at our 30-Day Weight Loss Challenge.
It’s a comprehensive weight loss program which we spent weeks devising using the most effective weight loss methods (from both science and personal experience) in order to help you shift between 10-20 pounds of body fat in 30 days for less than the price of ONE personal training session.
However – we don’t want somebody’s money if they’re not completely satisfied with the result. For this reason, we offer a 30-day money back guarantee to anybody who follows the program and doesn’t get the desired result. If you follow the program for 30 days and you haven’t lost more than 10 pounds, just drop us an email and we’ll be more than happy to offer you a full refund.
We’ve eliminated all the risk, so the only way you can possibly lose out is by not getting involved. Besides, you won’t want a refund when you see the kind of results it’ll bring you – trust me!
To get started with the challenge, or to find out more information, you can check it out here.
Now put these tips into practice – go out there and start getting the results you know you deserve!
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