Losing weight is never an easy task, and it never seems to happen fast enough. Even though it probably took you several months or years to gain the weight, you want to lose it as quickly as possible. Luckily, there are a few things you can do to speed up your weight loss journey. Here are the top tips experts recommend if you want to lose those excess pounds and keep them off for good.
1. Supplement Wisely
It may surprise you to learn that some supplements may actually help those pounds melt away. Adding a yohimbine hcl supplement for fat loss will help you drop inches while also boosting energy levels. A chromium supplement may give your metabolism the boost it needs to burn calories. Green tea extract may even reduce your appetite so that you stop overeating after a long workout at the gym.
There are a few things to remember when taking supplements. First, always follow the instructions exactly. If the supplement recommends taking with food, make sure you do. It’s also wise to drink plenty of water to help dissolve the pills. Be sure to take every supplement at the same time each day. Finally, remember that weight loss supplements work best when combined with a healthy diet and exercise plan.
2. Sip More Water
Water isn’t only for taking those supplements. Drinking enough can also boost your weight loss mission. Many people are dehydrated and don’t even know it. Dehydration often makes a person feel like they’re hungry, so instead of pouring a glass of water, they grab a bag of chips. Of course, doing this too much may lead to weight gain. However, drinking more water will fill your stomach and reduce those hunger pains.
Water also helps rid the body of toxins. People often look and feel bloated from salt retention, for example. Flushing out the excess salt will help those snug jeans fit a bit looser. Furthermore, drinking water also helps control blood pressure and blood sugar levels. How much water should you drink? Most adults should aim to chug 8-10 glasses a day.
3. Indulge in Mini Snacks
Snaking more doesn’t seem like it will help you lose weight, but those pounds will drop before your eyes if you snack smartly. Too many people eat a large meal on an empty stomach. Instead of stopping when they feel satiated, they continue eating until the plate is clean. This will only make you gain more weight.
Instead, try eating a light snack an hour before a big meal. Munch on a 100-calorie pack of nuts will make you feel full before you sit down at the dinner table. Try to choose a healthy snack that is high in protein. Snacking throughout the day may actually help you consume fewer calories.
4. Stop Drinking Calories
Sugar-laden beverages are everywhere, and too many people consume these drinks each day. That mocha from the local coffee shop, for instance, may contain over 500 calories. These specialty coffees are usually loaded with sugar. Sodas and fruit juices are equally as unhealthy.
No, you don’t have to give up your coffee habit, but you should try drinking it black. Unsweetened teas are also a good alternative. If you do decide to treat yourself to a sugary beverage, be sure to count it in your calorie total for the day.
5. Trick Your Eyes
Portion control is a problem for many people. As a child, you were probably told to eat everything on your plate before you could leave the table. As an adult, you may still follow that mentality on a subconscious level. Unfortunately, the bigger the plate, the more you’ll consume.
Try tricking your eyes by using smaller dishes. Instead of serving your meal on a dinner plate, use an appetizer plate instead. Your brain will still feel a sense of accomplishment when you finish eating everything, but you’ll end up consuming fewer calories in total.
6. Write It Down
What did you eat yesterday? Most people can’t recall everything they ate in a day, much less in a week. Keeping a food journal is one of the best ways to monitor how much you consume. A journal can also help you recognize poor eating habits.
The most basic food journals are just paper and a pencil. However, there are also apps available that let you input each meal. It’s often eye-opening to see how many calories you forget about each day, and a food journal will hold you accountable for every bite.
7. Burn a Sweat with HIIT
HIIT stands for high interval intensity training. Unlike traditional cardio workouts, HIIT incorporates short bursts of intense cardio with a brief recovery period. Most intervals last for only 15-30 seconds, but they really get the heart pounding.
HIIT workouts push you to the max. These short, intense intervals increase heart rate and oxygen consumption. As a result, the body burns calories at a faster pace. HIIT is one of the best ways to get a jump start on your weight loss goals.
8. Burn Calories at Rest
No one can exercise constantly. Thankfully, it’s also possible to burn calories while at rest. Muscle tissue has a faster metabolic rate than fat. The more muscular your body, the more calories you’ll burn while doing nothing at all.
Strength training is the best way to build more muscles. Those who want to add bulk should include heavier weights. However, you can also create long, lean muscles with lighter weight and resistance bands.
9. Post Kitchen Hours
Are you a late-night eater? The worst time to consume food is right before you go to bed. Consider posting strict kitchen hours so that you stay out of the refrigerator. Try to stop eating at least three hours before bedtime. Even fasting for 12-hours can help you lose weight faster.
10. Go to Sleep
Most adults require 7-9 hours of sleep each night; however, too many people get much less. Unfortunately, not getting enough sleep can lead to insulin resistance and weight gain. Going to bed on time every night will make you feel better in the morning, and it can even help you lose those extra pounds.
Reach Your Target Weight in No Time
Losing weight doesn’t have to be tricky. As long as you have the right mindset, anything is possible. Knowing your eating habits, drinking more water, taking supplements, and getting more sleep are just a few ways to lose weight fast. Making these simple adjustments to your eating and exercise routines may be all it takes to drop those pounds for good.