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10 Smart Tips To Lose Weight Fast That You Probably Never Knew

10 Smart Tips To Lose Weight Fast That You Probably Never Knew

If you’ve been working out and still can’t seem to shed those extra pounds around your midsection, chances are it has everything to do with your diet.

Here are a few brilliant tips to lose weight that helped me lose 10 pounds in three months and several inches around my stubborn midsection.

1. Download MyFitnessPal and Count calories and micronutrients

You will not lose weight if you are not in a caloric deficit, period. A 140-pound, 5’4 woman burns around 1,700 calories a day without exercise. To lose weight, she’d have to subtract 500 calories from her diet each day.

That’s 1,200 calories a day that needs to be lost in order to loose weight. While it seems like a lot of calories, it isn’t if you’re eating the right foods.

2. Focus on fiber and protein

I used to feel as though I was starving when I began counting calories. My mistake was not eating the right foods.

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I now focus on eating 35 grams of fiber each day and around 60 grams of protein each day; no supplements and no protein shake needed.

They all come from non-fat Greek yogurt, Kellogg’s All-Bran, ¾ cups of fruit each day, low-fat or non-fat cheese, non-starchy vegetables, whole grain and low-calorie bread, and lean meats like chicken, tuna, salmon, and lean ground turkey.

3. Calculate your BMI to find out how many calories you need a day 

The law of thermodynamics does not lie. You can’t take in more calories and carbohydrates than you burn. This is the golden rule when trying to shed pounds.

4. Drink wine instead of mixed drinks

A half cup of rose wine has 83 calories and no more than 5 carbs! One margarita can have anywhere from 200-400 calories, blowing your calorie count for the day.

My go-to drink used to be calorie-rich mixed drinks and Blue Moon beer which adds a whopping 170 calories.

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5. Count carbs

This is an essential key to losing weight, too. You can’t overfill your body on carbs when you haven’t burned the carbs already stored in your body.

When I reach my goal, I’ll allow myself 150 carbohydrates a day. My stubborn, little belly has shrunk tremendously and the pounds are melting right off. Ten pounds in three months isn’t too shabby, now is it? Only 10 more to go!

6. Plan your meals and your cheat days

It might seem arduous at first to plan every single meal, but give it a month or two and it becomes second nature and you’ll never have to worry about falling off your meal plan again.

When I know something fun is happening and that I’m probably going to be eating junk food and drinking alcohol, I make sure I’ve eaten great all week.

I follow the 90/10 rule meaning if you’re following your healthy eating plan 90% of the time, that 10% of cheat treats won’t impede your progress. Since I eat 3 meals a day and one small snack a day between lunch and dinner and one small snack before bed, I calculated 7 x 4 = 28 meals per week.

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And 10% of 28 is 2.8 cheat treats a week. That’s almost 2 meals a week and maybe some dessert. I haven’t quite figured out what to do about the .8.

7. Drink lots of water. If that’s too boring, try sparkling water

Every dietician will tell you that you must stay hydrated or your body will mistakenly signal it’s hungry when in fact it’s just thirsty.

I love carbonation in my drinks and Perrier makes me feel as though I’m having a cheat drink like a coke when I’m just having carbonated, flavored mineral water. This reminds me of Sprite, so I’m kind of tricking myself into thinking I’m having a treat when I’m not.

8. Drink smoothies in the morning

This is a fast and simple way to pack in your fiber and protein into a delicious drink.

What you need:

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  • A bender (duh)
  • 1 cup of non-fat milk
  • 3/4 cups of frozen berries
  • 1 tbsp. of peanut butter
  • 2 cup of greens (spinach or kale)
  • ¼ cup of Non-fat Greek yogurt

*Don’t forget to log it in MyFitnessPal! If it tops your carbohydrate count, opt in for 1 cup of non-fat Greek yogurt (non-flavored), ½ cup All-Bran, and ¾ cup of berries.

This will keep you full by the time lunch rolls around.

9. Try to exercise

I’m convinced that dieting is even more crucial to reaching your weight goal than working out. Working out, however, will expedite the weight loss and make you lean and muscles defined.

Although I haven’t worked out as much as I’d like to, I’ve still lost weight. This will speed up your weight loss by almost four times the amount. The more muscle you build, the more you can eat.

10. Stay positive

There will always be those days where we fall off the wagon. Don’t worry; just get right back to your routine as soon as you can.

Don’t get discouraged if you have one bad eating day or one bad eating week. Just rev up your workout and get back on track as soon as you can.

Featured photo credit: Brooke Cagie via unsplash.com

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Samantha Sullivan

Co-founder/Managing Editor

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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