Losing weight isn’t complicated. There’s no big secret that you’re missing out on. Despite this, many people have no idea how to lose weight fast. It all boils down to controlling your daily calorie intake, and getting some form of exercise in on a regular basis. That’s it. However, if you’re still having trouble losing weight, I’ve put together a list of 101 tips to help you lose weight in a hurry. Most of them are just little changes, but little changes implemented over a long time can add up to a major difference to the shape of your body. Not all of them will help everyone, but you might just stumble upon 1 or 2 that will really resonate with you and change your results dramatically. Enjoy.
Join an exercise class. Some people need to be held accountable for their weight loss. Having a social group of like-minded individuals around you can help in a serious way. Don’t underestimate its power.
Cut back on the smoothies. Many people turn to smoothies for a “healthy snack” when they’re in a hurry. Sounds like a great idea, but in reality many smoothies contain enough calories to be a small meal in and of themselves. Not to mention that the vast majority of smoothies contain nearly twice the amount of total daily sugar you should be consuming. Try carrying around a bottle of water to keep your stomach full instead.
Eat out less. Restaurants, fast food chains, coffee shops, salad bars. It doesn’t matter if the food is healthy or not, the vast majority of places serve you way too much food. Most people have forgotten this, but a serving size is roughly the size of your fist. That also happens to be the size of your stomach. If you’re eating more than that, you’re stretching out your stomach, while probably having more calories than you truly need. Of course, if you have super human willpower, you can simply leave food on your plate.
Park further away. Instead of pulling up as close to your destination as you can, park a little further away on purpose. Not only does this lessen the chance of door dings – if you do this on a consistent basis, it can add up to a whole lot of calories burned.
Skip the cheat day. Many fitness “gurus” suggest taking a day off from healthy eating once a week to eat whatever you want. I understand why they do this, but if you’re not careful, you can ruin an entire weeks weight loss by binge eating on your cheat day. If you know how hard it can be to burn off those pounds, you know that this just isn’t worth it. Instead, try limiting yourself to only a cheat meal once a week. You shouldn’t completely deprive yourself of your favourite indulgence, after all.
Ditch a couple wheels, avoid rush hour. If your situation permits, try bicycling to work instead of driving. You may be surprised how quickly you can get to work on a bike, especially when everyone around you is bumper to bumper. If you have a shower at work, you really have no excuse not to.
Don’t keep unhealthy snacks in the house. I consider myself to have Jedi-like skills when it comes to resisting the urge to eat unhealthy foods. However, when I know there is something in the house, I never forget it. It’s always somewhere in the back of my brain, and every so often in a moment of weakness, I’ll go for it. It’s way easier to fall victim to this when it’s in your house already.
Walk to your local grocery store. This kills two birds with one stone. You’ll be getting off your keester and getting some exercise, and you’ll be forced to limit your grocery shop to things that you can carry home. You get the necessities, and probably leave behind some unnecessary and unhealthy items that you would have otherwise purchased.
Get a hobby. Some people turn to food for no other reason than boredom. Keep yourself busy, do something that interests you in your spare time. You’ll be less likely to turn to the fridge to fill your time.
Avoid buying low-fat foods. Low-fat food items have been marketed as the healthy alternative to their full-fat cousins. Nine times out of 10, this isn’t the case. While the item is low in fat, it probably has more carbohydrates, and sometimes, even more overall calories than it’s normal, full-fat cousin. Not only that, but fats and their “unhealthy” role in our lives are being brought into question more and more by researchers around the world.
Get sufficient sleep. Research shows that you’re less likely to successfully lose weight without getting a good nights sleep. Most health authorities suggest at least 8 hours per night, so make that your goal.
Drink more water. The old 8 glasses a day suggestion is out of date. Read this article to find out how much you should really be drinking.
Incorporate High Intensity Interval Training (HIIT) into your cardio routines. HIIT alternates periods of low intensity with periods of high intensity to create a special fat burning effect, causing you to continue to burn calories long after you’ve stopped exercising.
Cycle your carbohydrate intake. If you’ve lost a lot of weight already, but seem to have hit a bit of a brick wall, carb cycling may be an effective solution for you. By eating fewer carbs than you normally would for 3 days, then following that with 1 day of increased carb intake, you can jump start your body out of a plateau, and reach lower levels of body fat than you ever thought possible. *Note – this is best for intermediate to advanced exercisers. If you’re just beginning your weight loss journey, focus on the bigger issues of calorie intake and exercise before conquering details like this.
Don’t keep jumping from fad diet to fad diet. Here’s a newsflash: all diets can work. Want to know why? It’s because you can create a calorie deficit with any combination of food groups. It doesn’t matter if you exclude carbohydrates or not. It doesn’t matter if you’re replacing one or two of you daily meals with health shakes. It doesn’t matter if you have a diet high in healthy fats. It doesn’t matter if you don’t eat fish. The human body has the capability to lose weight regardless of slight changes to the menu. Pick a healthy, balanced diet plan and control your portion sizes. That will always beat the latest and greatest diet craze.
Workout at home. For a variety of reasons, some people aren’t able to get to a gym. Sometimes, people also don’t feel comfortable working out in a gym – especially if they’re just starting out and have a lot of weight to lose.
Learn. Never stop learning about your body and how it works. Keep a list of websites that you trust handy and check them from time to time for new information or discoveries when it comes to fitness and nutrition. This also helps you stay motivated.
Join a fitness forum. This can also be a great way to stay motivated, and once you get to know some people online, they’ll start to encourage you and keep you on track. They’ll also be able to hold you accountable, if you’re one of those people who has trouble doing this on your own.
Buy nuts. Nuts, and almonds in particular, are an incredibly healthy and filling snack. I buy them and use them as a replacement got other, often unhealthier snack foods. They contain loads of protein and healthy fats, and you don’t have to feel guilty eating them. However, due to their higher fat content, try to limit them to a palm-sized amount per sitting. It’s easy to eat too many calories if your nut consumption gets out of hand.
Workout in the morning. When people get home from work or school, they generally don’t feel like exercising. For me personally, if I don’t exercise first thing in the day, it won’t get done. I just don’t feel like doing it later in the day. Get around this by going to bed a little earlier than normal, setting your alarm a little earlier, and get your workout in before you start your day. I can’t even begin to explain to you what a good feeling it is to have it out of the way, and not have it sitting in the back of your mind all day.
Don’t overtrain. Some people lose their minds a little when they decide to start an exercise routine and go overboard with it. They’ll spend hours in the gym, day after day, without giving their minds or their body a decent rest. While I respect the enthusiasm and dedication, try to balance it out a little, and try to keep your workouts to under an hour.
Use more full body, multi-joint movements. The two most important are deadlifts and squats. If you’re trying to lose a lot of weight, and not using these two powerful exercises, then you’re cutting yourself short, big time. These exercises recruit more muscles than practically any other forms of movement, thus raising your heart rate and burning more calories than any other. Not only that, but they also cause your body to produce hormones that aid you in your attempts to burn fat or build muscle.
Throw out the scale. People who have a lot of weight often turn to their scale to monitor their progress. The problem with this, is that many people will actually gain some muscle when they start working out. Perhaps that’s not a big surprise, but what may be, is that muscle weighs significantly more than fat. That means, even though you may have lost a very significant amount of fat in a few weeks time, the scale might show you as being even heavier than when you started out. That’s due to the increased muscle mass. Many people take this as a sign that they can’t lose weight, and give up completely. Do yourself a favor, and throw out the scale. Use a camera and take a picture of yourself in the mirror, or better yet, get a cheap pair of fat calipers and measure your progress with them.
Print yourself a list of bodyweight exercises. If you can’t get to a gym for whatever reason, and you don’t have a home gym, it is extremely useful to have a good repertoire of bodyweight exercises that you can use in a pinch. Whether this means you’ve been snowed in, or will be at a hotel for a few days, bodyweight exercises will keep you on track with your workout program.
Be skeptical of what you read online. Like any good outlaw, this should come naturally to you. There’s an almost incomprehensible amount of pure garbage on the internet, written by people who know nothing about fitness and don’t care about your success – they just want to make a quick buck. Put on your skeptic goggles and question what you read. Be smarter. Demand evidence. Think critically. You’ll be better off for it.