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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 February 15, 2019

Why Is Goal Setting Important to a Truly Fulfilling Life?

Why Is Goal Setting Important to a Truly Fulfilling Life?

In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

Why is goal setting important?

1. Your needs and desire will be fulfilled.

Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

2. You’ll find out what truly motivates you

The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

What we think we want will rarely provide us with what we actually need.

3. Your state of mind will be a lot healthier

We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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What you truly want and need

Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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Nobody needs a mansion or a sport’s car but we all need love.

Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

Nobody needs to be famous but we all need peace, calm, balance and happiness.

The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

Now all you have to do is see past the fraud and deception and find the right path.

Featured photo credit: Unsplash via unsplash.com

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