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10 Simple Natural Hacks To Help You Lose Weight Fast

10 Simple Natural Hacks To Help You Lose Weight Fast

Losing weight is not actually a big deal. But many people find it a demanding task. With some dedication and practice you can easily achieve your goal of being slimmer and looking good.

The problem of roaming different shops in the city to find your size will be gone forever. With some simple tasks that you can do at your home, you can easily lose excess weight.

Most people start their weight loss regime but can’t continue it in the long run. And that’s the major reason most people find it difficult to lose weight. It doesn’t matter the extent to which you are prepared but rather how dedicated you are to losing your excess weight.

1. Drink plenty of water.

Drinking more water keeps you hydrated which makes losing weight easier. Keeping the body hydrated helps the heart to pump blood more easily to the muscles through the blood vessels. As a result, it helps the muscles work efficiently which causes fat to dissolve in the body resulting in a slimmer body shape.

Instead of having juice or soda throughout a day, focus on water. Drinking water before a meal can reduce hunger which can be a way to reduce your consumption. Consuming less is key to becoming slimmer.

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2. Lift, throw and move.

Lifting some weights in your home shouldn’t be a very difficult task. You can find a bucket full of water to lift. You can practice lifting some kind of weight on a regular basis after you wake up in the morning, and after not too many days you will notice weight changes.

Throwing objects around your yard such as football or a volleyball can be another drill you can take on. It energizes your muscles and helps your movements to become more agile. Doing these workouts at home can not only make you thinner but also healthier.

3. Morning walk.

Going for a walk every day, especially when it involves leaving your warm bed on a cold morning, is a difficult task to do. But it’s very important if you are really focused on losing your excess weight. Walking every day helps you burn extra calories. It’s more efficient if you walk before your breakfast.

Scientific research shows that walking before breakfast burns more calories from your body fat than after breakfast helping you to lose weight faster. Researchers found that walking at 2mph for around 30 minutes can burn around 75 calories of your body fat while 150 calories can be burned at 4mph.

4. Consume more vegetables and fruits.

Consuming more fruits and vegetables can be beneficial for you in losing weight. As fruits and vegetables are naturally lower in calories, they can be a highly effective addition to your diet. Fruits and vegetables provide fiber that can help you to feel fuller quicker while also helping to keep your digestive system healthy.

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5. Eat at home/avoid pre-packaged food.

Don’t buy food items that list sugar, fructose, glucose and corn syrup as their major ingredients. The food served at restaurants on large plates can also contain high calorie levels. If you are willing to cook more, a better option is to prepare the meal at home.

Also, avoid junk food from the supermarket. Those foods contain high calorie counts that can increase your weight. They can also cause problems for your digestive system. Consuming this sort of food should be minimized as soon as possible if you are wanting to lose weight. You should also be careful about trying weight loss supplements, such as Garcinia Cambogia.

6. Stare at the blue color.

Have you seen any restaurants that were painted in blue, or featured blue on their walls or dining table covers? Researchers have concluded that blue is the color that makes you feel like you are full; the color is considered an appetite suppressant. Hence staring at blue can be a way to consume fewer calories.

Avoid red, yellow, and orange in dining areas as studies have found that these colors boost eating.

7. Watch less TV.

When you spend more time watching TV, there is a greater chance that you will eat more. A bunch of researchers have found that people eat more while they are watching TV. The people who spend more time watching TV eat more often while watching TV and also at other times.

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So, if you manage to watch TV less, there is a chance that you will consume fewer calories which can be a significant factor in losing weight.

8. Avoid white food.

White foods such as white bread and white flour contain large amounts of simple carbohydrates which consequently can lead to weight gain. Instead of having these sorts of sugary products, you can eat plenty of grains or cereals and brown rice.

Research by Harvard University on 74, 000 women showed that those who ate more than two daily portions of cereals were 49 percent less likely to be overweight than those who ate white items such as those listed above.

9. Sleep properly.

Your quality of sleep can also influence your weight. Normally you need 7-8 hours of sleep in a single day. To enjoy sound sleep, soft and clean sheets are a must. Good quality sheets will make a difference on how you feel lying on them.

Sleep problems can contribute to mental health conditions like depression, which in turn have an adverse effect on weight control. So proper sleep and the cure of mental health problems, if any are present, also can have a positive impact on weight loss.

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10. Grab ordinary coffee.

Special coffee drinks from fancy stores can contain several hundred calories. Hence, such items must be avoided. A cup of regular coffee with skim milk has just a small fraction of those calories.

Also you can try non-fat powdered milk in coffee. The skim milk is high in calcium and low in calories and thus it can be beneficial to you in terms of losing weight.

Featured photo credit: Pixabay via pixabay.com

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Nabin Paudyal

Co-Founder, Siplikan Media Group

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Last Updated on September 4, 2020

How to Lose Fat and Gain Muscle to See Results Fast

How to Lose Fat and Gain Muscle to See Results Fast

There’s a lot of confusion, mystery, and desperation around how to lose fat and gain muscle. We applaud body transformation pictures we see on Instagram, Facebook, and magazine covers but are never able to replicate the results ourselves.

Well, that mystery is over because I will tell you exactly how to achieve those results in this article.

The journey to getting there is straightforward but not easy. Most people give up too early in the game, when they stop making visible progress.

Keep reading to learn how to utilize your metabolism and the laws of muscle building to lose fat and gain muscle fast.

Skyrocket Your Metabolism to Lose Fat

Learning how to lose fat and gain muscle at the same time is one of the biggest misunderstandings of body transformations because they are opposite metabolic processes.

To lose fat, you must have calorie deficits each day, and to gain muscle, you must be in a caloric surplus, but you cannot do both at the same time.

When you look at pictures, it looks like it can be done simultaneously, but what is actually happening is a change in fat and muscle percentages.

If your weight stays the same through your journey, and you lose body fat, your percent of lean muscle mass automatically goes up by default. You didn’t gain any muscle, but your fat and muscle ratio percentages have shifted.

Calculating Your Calories to Lose Fat

There are many good calorie calculators out there that will give you an estimate on how much to eat to start losing fat for weight loss. You usually need to cut about 10 to 15% of your TDEE (total daily energy expenditure) calories to start the process.

You can find a visual explanation of TDEE below[1]:

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Use TDEE to learn how to lose fat and gain muscle.

    Remember that the calculators are just an estimate. It’s up to you to track your measurements and to adjust your caloric intake to ensure you’re getting the results you’re looking for.

    Metabolism calculators take into account four different ways your body burns calories to come up with your TDEE, or how many calories you burn in a day:

    • Resting metabolic rate
    • Thermic effect of food
    • Thermic effect of activity
    • Non-exercise activity thermogenesis

    Resting Metabolic Rate (RMR)

    This is your baseline metabolism at rest, or how many calories your body needs to survive if you spent the entire day lying in bed awake.

    RMR accounts for about 60 to 75% of your total daily energy expenditure. Your RMR is mostly determined by how much you weigh.

    A heavier person has a higher RMR than a lighter person, even if the lighter person has a higher lean muscle mass, because the metabolism of muscle only contributes to about 20% of your total RMR energy expenditure[2].

    Thermic Effect of Food (TEF)

    You’ve heard that to lose weight and gain muscle, you should be eating lots of protein. This is true for a number of reasons:

    • Lowers your intake of other types of foods, like processed carbs.
    • Increases satiety, so you continue to feel fuller, longer.
    • The building blocks for your muscles are found in protein.

    About 30% of the calories from protein intake are burned off during the digestion process, which includes absorption and waste removal of it. Eating more protein as opposed to other macros increases the amount of calories burned during digestion. That’s why you feel fuller with a higher protein diet.

    Thermic Effect of Activity (TEA)

    The calories burned in TEA are relatively minor in your entire TDEE equation. TEA is any calories burned during official exercise, like going to the gym, doing an aerobics class, or going for a run. It covers any exercise you do outside of your normal activities.

    Non-Exercise Activity Thermogenesis (NEAT)

    The calories burned in NEAT is the big game changer for most people and can vary up to 2000 calories burned per day between people with identical RMRs[3].

    For the majority of us, when we’re done with our workouts for the day, we don’t do much else for movement. We spend about an hour in the gym, and instead of using the other 15 hours awake as an opportunity to move and burn more calories, we spend it sitting.

    This is how there can be such a big difference between the amount of calories burned between two people who have the same RMR.

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    Outside of your gym workout, any additional body movements count towards burning additional calories. The quickest way to add this to your day is to make everything you do as inconvenient for yourself as possible.

    Examples of inconvenient activities that count towards NEAT include:

    • Taking the stairs versus the elevator
    • Parking farther away
    • Getting up to change the TV channel versus using the remote
    • Pacing and walking while on a phone call instead of sitting down

    Increasing your NEAT goes a long way to helping your burn calories faster, leading to quicker fat loss. For more ideas on how to make life a little more inconvenient to up your activity level, check out this article.

    The Laws of Building Muscle

    Congrats on reaching the stage where you want to tone and get some definition! Learning how to lose fat and gain muscle isn’t an easy process, so if you’ve taken it on, that’s a huge step.

    To build muscle, first you want to increase your calorie intake.

    Based on your TDEE, you want to add about 10% more calories as a starting point. This is enough calories to build muscle, and any excess can lead to fat storage if you’re not training hard enough or aren’t active enough.

    Again, be sure to track your measurements and adjust your calories if necessary.

    Second, follow a muscle-building program that you can sustain for at least 3 to 6 months.

    Consistency is key with building muscles because they need to be stimulated and broken down on a regular basis in order to build back up. You want to strength train at least twice a week for at least an hour each time to start getting results.

    Of course, more often is better but requires better planning and a more complicated body parts training plan. So, start simple if you’re a novice. It’s not necessary to train 6 times a week unless you’re training for a competition.

    Progressive Overload

    Muscle needs to be challenged in order to grow. You need to gradually and consistently increase the amount of load and volume you are lifting.

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    Load means the amount of weight you’re lifting during weight training. Up to a certain point, it becomes unrealistic to keep adding pounds to each exercise every week, at which point you need to switch exercises and work on your weaker points to break that plateau.

    However, the goal with load is to keep increasing the amount of weight you lift.

    Increasing the volume you do is another method to progressive overload. Volume means the total number of reps for that specific exercise. If you’re doing 3 sets of 12 reps, it means you’ve done a total of 36 reps.

    But increasing volume doesn’t mean doing super high reps of 20+ unless you’re training your muscle for endurance versus strength.

    You want to use a challenging weight and be able to lift more of it each week through increased reps and sets.

    Here is a visual explanation of how you can engage in progressive overload[4]:

    PROGRESSIVE OVERLOAD FOR MUSCLE MASS by @jmaxfitness - Visit the link in my bio to claim your free 1-week muscle bu… | Muscle, Gain muscle, Weight training workouts

      Training Intensity

      Paying attention to what you’re doing is required if you want to lose fat and build muscle because you want to build and improve the mind-muscle connection to optimize growth.

      A healthy mind-body connection means you’re able to better feel your muscles working during each lift.

      You know you’ve picked the right weight when the last 2 to 3 reps of your intended rep range is challenging. On occasion, you want to push past the burn and muscle fatigue for the last reps.

      This little bit of pushing past the discomfort is the difference between an average body and a body with more definition. Lifting almost to failure increases muscle recruitment, metabolic stress, and anabolic recruitment to grow muscles.

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      Proper Recovery

      This is the most overlooked aspect of building muscles. We focus too much on pre/post workout meals, macro tweaking, and supplements, forgetting that we already have the ultimate tool for recovery: our own body.

      For best recovery practices, allow at least a day, but no more than 3 days of rest between workouts that stress the same muscle group. Overtraining results in diminished exercise capacity, possible injury, and illness.

      Remember, muscles are broken down in the gym and built outside of it during recovery.

      Get 7 to 8 hours of sleep, and be mindful of your stress levels to optimize recovery time. A lack of sleep and excess stress will spike cortisol levels, leading to hunger cravings, decrease regulation of burning fat, and cause faster aging.

      You can learn how to lower your stress levels fast here.

      Stop Program Hopping

      Every day, there is new workout, new exercise, new program on a website, in a magazine, or in your social media feed. No wonder we’re tempted to try a little bit of everything!

      Frequent program hopping stops you from getting any results.

      When you change programs too often, you don’t make progress on each exercise. It becomes hard to gauge whether you’re getting stronger or even getting results because you’re not allowing enough time for your body to adapt.

      Strength is a skill that needs to be built and developed by practicing it consistently. If you’re changing the skill set too often, you won’t know if you’re improving, and, therefore, cutting yourself short of future muscle gains.

      Conclusion

      The steps to losing fat and gaining muscle are simple, but the journey to get there is not.

      Tracking and measuring your calories is the quickest way to lose fat, along with increasing your activity level outside of the gym. Having a stronger, more toned body can be yours when you follow the laws of building muscles consistently.

      Applying these methods will guarantee that you get the results you’re after!

      More on How to Lose Fat and Gain Muscle

      Featured photo credit: Benjamin Klaver via unsplash.com

      Reference

      [1] Cheat Day Design: What is TDEE?
      [2] International Journal of Obesity and Related Metabolic Disorders: Determinants of energy expenditure and fuel utilization in man: effects of body composition, age, sex, ethnicity and glucose tolerance in 916 subjects
      [3] Current Opinion in Clinical Nutrition and Metabolic Care: Variability in energy expenditure and its components
      [4] J Max Fitness: PROGRESSIVE OVERLOAD FOR MUSCLE MASS

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