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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 June 19, 2019

How to Practice Positive Meditation in 2 Simple Steps

How to Practice Positive Meditation in 2 Simple Steps

Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

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When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

1. Relax as You Meditate

A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

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Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

2. Practice Daily Affirmations

Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

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So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

  1. Use first person pronouns in your message (I)
  2. Use present tense (I have)
  3. Use positive messages (I am happy)
  4. Repeat your affirmations on a consistent basis

Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

Here’s an example of a “success affirmation” you can use on a daily basis:

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I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

More About Positive Thinking

Featured photo credit: Jacob Townsend via unsplash.com

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