You push, push, PUSH in the gym, only to go home to eat donuts, potato chips, or skip meals or drink at the bar every night… you name it. You cannot get excellent results if you are looking to lose weight and get those sexy abs without making smart options, and you cannot eat whatever you want because you are working out – it doesn’t work out that way for your body to run efficiently and effectively. Anything you eat is used for fuel during your workouts, as well as recovery to gain muscle and lose fat. Plain and simple.
If you want to lose weight fast, the following are some effective and proven tips to help you boost your odds for better weight loss success!
Tip #1: Burn It Off With Metabolism Boosters
Forget so-called “diet pills” and add these excellent metabolism boosters to your diet to boost weight loss:
Cayenne Pepper – This hot pepper, along with other chili peppers such as jalapenos and habenaros, includes an ingredient called capsaicin. Why does this help with metabolism? It doubles energy disbursement about 3 hours after a meal and helps decrease appetite. Double punch!
Green Tea – I’m sure you’ve seen green tea pills on the shelves at the store. Why waste $10 on pills when you can pay $1.50-$2.50 for 20-40 tea bags? Green tea has been known to possess phenols – compounds that offer excellent metabolism boosting properties.
Coffee – While not a weight loss miracle, coffee does contain caffeine, which has been known to increase metabolism and energy expenditure when used in moderation.
Ginger – I bet you didn’t think ginger would be on this list! However, it aids in digestion as well as increase body temperature and boosts your fat-burning abilities by 20% after a meal. Don’t like the taste? You can purchase ginger pills for a modest price and get the same benefits as fresh ginger.
Water – The simplest component on this list! Drink your water. It not only keeps you hydrated, but banishes bloating, increases the rate of calories burned by 30%, and is a natural appetite suppressant. So drink your water FIRST THING in the morning and throughout the day! I personally carry a big water bottle with me every day.
Apples – Fiber is the fat-burning friend right here. Apples are an excellent source of fiber, which will help keep you full so you eat less overall throughout the day.
Oranges & Grapefruit – When we stress ourselves out, our immune system is compromised and our bodies release cortisol from our adrenal glands. The result? We reach for simple carbohydrates, our cognitive functions become impaired, and we notice an increase in abdominal fat. Vitamin C (1000mg a day) helps us bounce back faster, as well as bring its antioxidant properties to our metabolism for better
Yogurt – Dairy, specifically, is known to bring weight loss benefits. The winning combination of calcium, protein, and probiotics (for your digestive tract) makes yogurt one of the best metabolism boosting snacks. But watch out for yogurt loaded with sugar! Also try Greek yogurt, which has double the amount of protein than regular yogurt.
Oatmeal – The complex carbohydrates and fat-soluble fiber in oatmeal helps keep you full and keeps your blood sugar at a stable level. A key tool in your fat loss efforts!
Protein Sources (Such as Meat, Beans, Dairy, Cheese) – Protein helps keep you feeling satisfied as well as aid in muscle growth after strength training. More muscle (less fat) means more calories burned each day. Look for lean options like skim milk, Greek yogurt, grilled chicken, ground lean turkey or beef, beans (without the sugary BBQ sauce, please!) and 2% milk cheese.
Vitamin B Complex – Eat your nutritious foods and it’s the B vitamins that metabolize carbohydrates and convert them for energy, as well as proteins and fats. These vitamins are required to create energy for your body, as well as nervous system function and blood cell physiology.
Tip #2: Watch Your Salt, Sugar, And Fat
Read labels! Put it back at the store shelf if what you read is more like a chemistry experiment than real food. Watch out for foods with lots of salt, sugar, and fat if you want your body to function at its best and lose weight the fastest. A good guide is to put back anything with:
- more than 350mg sodium per serving
- more than 8g sugar per serving
- more than 2g saturated fat per serving
Tip #3: Find A New Pleasure Other Than Food
Food is pleasurable. If it wasn’t, it would be hard to get us to survive! However, there are many, many other pleasures in this world we need to lean to if we want to feel at our utmost best and leanest. Take pleasure in enjoying a manicure with your girlfriends, a hot latte in the morning on the way to work, buy yourself flowers to bring color to your office or your house, enjoy the pleasures of sex with your significant other as much as possible, sleep naked, buy yourself something special on occasion, call friends you haven’t talked to in a while! Don’t forget that you are only here on this earth temporarily – let yourself safely enjoy some of the wonderful pleasures of this life instead of food!
Tip #4: Change Your Focus
One of the biggest hurdles in losing weight is your mind and eating. When we are trying to lose weight or when we “diet,” our minds focus on what we can’t have and it drives us crazy!
Create your own appetite suppressants by examining your life. Are you home all the time? This can lead for boredom eating. Are you stressed? This can lead to stress eating.
Recognize what your cues are, whether it’s emotional stress, constant temptations at the office, your routines of having a doughnut or shake or nacho fest every afternoon or week, and such. Examine and accept what they are and change it!
For example, if you are home all the time, pick your Go-Tos if your need to munch strikes. If you aren’t really hungry (meaning your stomach isn’t growling or it’s been less than 3 hours since you last ate), go for a walk, do a 30-minute yoga workout, read a magazine, call a friend, anything to keep yourself away from the kitchen. Better yet, get out of the house for 30 minutes!
Stress makes us more susceptible to eating fried, high-fat foods or as a reward for dealing with a hard day. Instead, give yourself permission to watch a movie, go bowling with friends, whatever you enjoy doing except eating. As my grandmother used to say, “If you’re stressed, sad, or angry, do not eat. You can’t trust yourself to fuel your body well when you’re ‘off’.” It’s true!
Tip #5: Go For Speed Intervals
Also known as HIIT (high intensity interval training), this form of “speed training” is known for burning up to 9x more fat than regular, steady-state cardiovascular exercises. Simply put, this is speeding up your efforts for 30-60 seconds with 30-60 seconds breaks at a slower speed. This could be picking up the pace in swimming, running, biking, stair climbing, dancing, boxing… the possibilities are endless! Just take the activities that raise your heart rate and push harder for 30-60 seconds. You’ll gain better cardiovascular endurance AND torch fat in less time! You only need to do these HIIT workouts for 20-30 minutes and no more than 3-4x a week. All other workouts you do during the week can be done at a moderate pace.
Tip #6: Do Activities You Love To Reach Your Goals
Going on a weight loss plan is an excellent time to find out what physical activities you enjoy doing! If you enjoy being alone during your workout, try jogging/running in the morning or with headphones to your favorite music on a treadmill to find your solitude, or a solo session of yoga without any distractions. If you’re tough and competitive, try a boot camp or martial arts class, a kickboxing fitness class, or another sport like soccer. If you’re a social butterfly, try a Zumba or dance class. The possibilities are endless – just look for the activities that fit your special personality and your weight loss success will be more achievable!
Tip #7: Believe You’re A Fit Person
Change your perspective. If you look in the mirror and say negative statements about yourself like how fat you are, how much weight you have to lose, or how you have failed, you will be creating a self-fulfilling prophecy that you will not succeed! Tell yourself you deserve to feel great and you accept every single part of you. Repeat this mantra every day. It sounds ridiculous, but trust me, the voices that say you are not worth it and you can’t win the weight battle are fulfilling themselves, aren’t they? Change the scenario and tell yourself differently! You’ll find yourself ordering healthier foods automatically like you would order the fried meals automatically before. Take the stairs because you want to energize those legs you were given to use for your whole life! Drink water so all of your cells feel alive. Take care of yourself like a fit person and tell yourself you are deserving of it – because you are worth being taken care of!
Tip #8: Set Small Goals With Rewards
When you were a child, what encouraged you to reach certain goals? Was it a date with mom or dad? A special trip? Stickers, cars, dolls? Now that you’re an adult, you can always use the same method! Rewards can motivate us and remind us that something great is at the end of something less pleasurable we have to go through. Is it a manicure? A movie night out? A new fitness wardrobe? Some kind of fun afternoon with girlfriends to celebrate? Write down a small goal like “Lose 5 pounds by X date” or “Lose a dress size by X date” or even “Eat five veggies and fruits every day for X days” and put a sticker or smiley face on each day after doing a ‘good job.’ Give yourself that special gift (that isn’t food!) with each small goal. It breaks it down rather than one big goal that seems daunting to reach.
Tip #9: Get Enough Sleep Each Night!
When we are able to get the recommended 7-8 hours of rest your body needs to regenerate new cells and recover from workouts, we can achieve the best results in weight loss. This is the time when our bodies produce HGH – Human Growth Hormone. Getting enough sleep also regulates the hormones ghrelin (responsible for hunger) and leptin (responsible for fullness). If you get less than 5 hours of sleep, ghrelin runs rapid in the body! Tame it with sleep and tame your appetite for carbohydrates and sugar the next day.
Tip #10: Love Yourself
This is one of my favorite tips to recommend for losing weight! Yes, it seems silly, but consider this: If you stress about losing weight and constantly drag yourself down, your body will hold onto that fat longer. If you had a friend who was struggling with something, you would encourage them and support them in any way you could – right? Do the same for yourself. Talk to your doctor and get your hormones tested because you deserve to know if they are out of whack (which can attribute to weight gain along with tiredness, dizziness or forgetfulness.
Give yourself a break if you are exhausted, give your body food in its most natural state so it can function effectively, make time for rest, time for pushing hard in your spinning class, encouragement that you are deserving of looking and feeling your best. When you relax, so does your body! So, give yourself a little love and it will love you back.
If you like more tips to lose weight fast for a flatter belly, click here