admin On August - 2 - 2011

Lose weight FAST!

Forget the magic diet-pills & overnight miracle meds to burn fat ‘n flab! When it took months or years to put on all that weight, it’s clear its gonna take more than a few days or nights to burn it off! Here’s the skinny on how you’ll reach your goal weight, soon(er!!!) than you would without knowing and following these tips.

Count your daily calorie intake – write down, with the help of google/bing, how many calories you take in for everything you eat over a week. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, you can calculate how many calories you need to cut down to maintain the required daily recommended calorie intake (Research in hpathy.com).

Based on the list, make some smart changes – Go through your list at the end of the week and make some smart substitutions – water for sodas, salads for fries, olive oil for any other oil, black/green tea for rich coffees, lattes or smoothies, fruits for desserts, etc. Also, cut down your food intake – Note: Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week. Check the nutrition labels on everything you buy – go for low-sodium, low-fat & low-calorie food – stay clear of saturated fats and empty calories (high-sugar foods). Choose white lean meats over red & have them steamed or grilled – not fried or even BBQ-ed (the sauce is fattening). Go for a-la-carte instead of buffets or while in buffets, help yourself only once. Suppress hunger with a healthy soup/salad or a glass of water and always skip desert.

Have all 4 meals of the day – Never skip breakfast, but have light yoghurt, cereal, oatmeal, fresh-fruit low-fat milk/yoghurt-based smoothies instead of eggs, bacon, etc. Have 4 meals a day else you’ll end up overeating in hunger and mess up your metabolism & sugar/glucose levels.

Watch your portion-size – Get your snacks in a little bowl rather than the whole packet or buy the 90-100 calorie snack-packets you get in most stores. Follow my buffet rule from 2 points above, if you’re in a buffet. Pizza(only)-Party? Have just 1 slice – that too, the smallest & thinnest.

Snack healthy – Pick low-calorie low-fat snacks that are high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, etc.). Avoid starchy snacks like potato-based snacks & skip the dressings and dips. Fruits & Vegs are great healthy snacks rich in fiber, vitamins, etc. When consuming dry or dried fruits, have loads of water to cut calories.

Get more fiber & drink loads of water– Fiber keeps your intestines free-flowing & helps in making you feel slimmer (It also prevents heart diseases & diabetes!) Water pushes out toxins from the body & when you’re dehydrated, the body holds on to whatever water it can in pouches in unflattering places.

Exercise – You can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential. Get a good mix of cardio (2-30 mins run/walk or dancing or elliptical or aerobics), yoga/pilates/stretches and pumping iron. Don’t be afraid of weights: Rem, more sets and repetitions on lower weight (don’t push it – go as far as you can comfortably go) is better for toning. You step up the weights to build muscles.

Get enough rest – Sleep deficiency reduces your ability to lose weight. 8 hrs is a must! If you’re exercising, you definitely need to rest for the muscles to recover & get stronger.

Be realistic – Don’t have high expectations. Keep a realistic goal & work on it, else you’ll give up de-motivated sooner than you think! Keep your target weight at par with your BMI – A shorter lady at 115lbs is healthier than a taller one.

Change your lifestyle – Smoking, drinking, partying,… has got to stop or atleast be limited. When you’re out partying is when you overlook your goal & go overboard with the high-sugar alcohol & high-salt high-carb party foods (pizzas, cakes, bread/pasta, fries, etc), plus you forget to drink enough water and lose sleep – so basically, you nullify all the above points!

Be confident, consistent & motivated – Be focussed and chase your dream. Know, in your heart that you can do it. Tell yourself – its gonna take time but it will happen and by pushing daily, it will happen sooner! Do not be distracted. Change your social circle, habits, routine & lifestyle to suit your goal. It may be a good idea to work with someone as motivated as you to loose weight fast.

Follow my How-To blog, ‘Stay slim or keep the lost weight OFF!’ – Follow the tips here to keep track of your weight & stay in shape FOREVER!!!

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