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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 December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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