how to lose weight fast and naturally


17 Healthy Ways to Lose Weight Fast

Guille Feingold/Stocky | Lauren Ahn

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Sustainable weight loss doesn’t happen overnight (and if it does, it’s probably self-destructive). But if you’re anxious to lose weight for a legit reason, follow these painless tips to improve your diet, streamline your workouts, and shed weight *the healthy way*.

1. Pregame for meals with water. Drinking water throughout the day and during your meals promotes proper digestion so you don’t get backed up and bloated. But some research suggests downing two glasses of water glasses before meals can make you feel fuller when you take that first forkful, leading you to eat less overall.

2. Eat breakfast. Skipping breakfast tricks your body into thinking it is starving — and it is (at least since last night!). In response, your body conserves energy by slowing down your metabolism and increasing its insulin response, according to clinical psychologist Joseph Luciani, Ph.D., author of Thin from Within. The next thing you eat will spike your blood sugar big-time and leave you feeling hungry shortly after. Meanwhile, you work up a major appetite that causes you to scarf down food impulsively — bad news if you’re trying to make smarter decisions.

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Even if you aren’t hungry-hungry at the ass crack of dawn, registered dietitian Holley Grainger recommends eating at least a little protein and fiber, like overnight oatmeal, a yogurt parfait, avocado toast with a scrambled egg, a green smoothie, or even last night’s leftovers.

3. Don’t make dinner your heaviest meal. Research suggests that people who eat their largest meals later in the day lose less weight than people who eat their heaviest meals early on, mostly because the body digests food differently at different times — and more slowly at night, according to Luciani.

4. Focus on eating more fruits and vegetables instead of eating fewer carbs or less fat. You’ll fill up on the nutrients you need to function and fiber to keep you full, so you’ll feel satisfied instead of sorely deprived by a bunch of restrictive rules, according to registered dietitian Holley Grainger.

5. Take a break from soda and other sugar-sweetened drinks. Of course, water and unsweetened tea don’t hit the same spot as a Coke or Frappuccino, but getting rid of liquid sugar in your diet is the only way to drastically reduce your caloric intake without changing a single thing you eat — a pretty good deal when you think about it!

6. Eat fruit for dessert. No one said your sweet tooth has to suffer when you clean up your diet — but you’ll fill up faster and stay that way longer if you punctuate your meals with fiber-rich fruit.

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Grainger stands by frozen grapes or mashed frozen bananas as a stand-in for straight-up ice cream without the classic dessert’s extra fat and added sugars. Or you could always microwave a cored apple with a sprinkle of cinnamon to make the fruit tasteless like, “You call this dessert?!” and more like pie.

7. Phase out salty snacks. Instead of pretzels and chips, which promote water retention that puffs you up, snack on carrot sticks or hydrating cucumbers dipped in hummus or guacamole, Grainger suggests — you’ll feel more full and less bloated.

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8. Avoid sugar-free gum, bubbly drinks, beans, and other salty, gassy foods. Stick with water, fresh fruits and vegetables, unsalted nuts, and lean protein, and you’ll feel energized without residual bloating, Grainger promises.

9. When you eat, slow down — and nix distractions. “It takes time for the food in your stomach to tell your brain that you’re no longer hungry,” explains Luciani. To help your brain register fullness and prevent the overeating that makes you feel not-so-hot, set a 15-minute phone timer before you take your first bite, then focus on the food in front of you, not the deliciousness cropping up in your Instagram feed, whatever show is on TV, or the snap you just received. If you’re feeling like going for seconds, wait until the buzzer goes off to ask yourself whether you’re actually still hungry, and dig in only when the answer sounds a little bit like, “YAS!”

10. Focus on high-intensity workouts. When you alternate between periods of high-intensity exercises (like burpees, squat jumps, or straight-up sprints) and short recovery periods, you burn body fat more efficiently during and after the actual workout session, according to certified personal trainer Adam Rosante.

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That can mean turning your walk into a run with this interval-training program, or taking on a high-intensity interval workout like the one below, which you can do at home with no equipment:

11. Get all up in those weights. Lifting your body weight, alone, can give you a killer workout (You could sweat just from watching the workout above!), but strength-training with weights can help you build lean muscle that your body burns calories to maintain — even when you’re sitting on your butt, according to Rosante, who promises that lifting light weights will not bulk you up. Try these 15 ways to get a full-body workout with dumbbells, and use these household items that work just as well as weights if you don’t have access to equipment — NBD.

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12. Make exercise a regular thing. Some unfortunate facts of life: Doing one set of crunches will not give you a six-pack any more than doing one set of squats will give you a Beyoncé butt. The only way to see real changes in your body is to pick a fitness program (like the 28-day butt challenge) and stick to it, then practice it on the regular.

13. Put workouts on your social calendar. “The best time of day to work out is the time of day that you’re actually going to work out,” Rosante says. So if you know you get E-X-H-A-U-S-T-E-D after school or work, that’s probably not your hour to shine. Once you figure out when you can sweat like you mean it, but at least two or three sessions a week into your phone calendar to make things *~oFfIcIaL*~.

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14. Make QT more active. Instead of meeting your squad for dinner, go for a walk or do a partner workout. And if Netflix beckons, try this workout you can do while you watch TV together:

Kathleen Kamphausen/ Lauren Ahn

15. Remember that exercise reduces hunger. Because everyone knows that exercise burns calories, it’s easy to psych yourself into thinking you’ve earned a little extra something-something (I SEE YOU, CHOCOLATE) on gym days. While you can and should refuel — Your body needs food to function! — adding additional treats to your diet set you up for weight gain and even trigger hunger if you end up housing a bunch of sugary sweets.

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To overcome the impulse to reward workouts with food, tweak your thinking: Remind yourself that besides burning calories, exercise actually reduces hunger — it’s a hormone thing, according to Luciani. Use this fact to call B.S. on hunger pains that seem to stem from your mind — and raid your kitchen only when your stomach says you’re really truly hungry.

16. Make sleep a Serious Priority. When you don’t sleep enough (and the threshold is different for everyone), the hormones that moderate your appetite get all messed up, so you’re left with high levels of the ones that tell you to eat, and low levels of the ones that tell you when to stop, according to long-standing research. The result: You eat way more food than your body actually needs until your clothes feel notably tighter. To keep your hormones (and appetite) in check, establish a consistent bedtime that leaves you with no less than six hours for shut-eye (more = better!). And when the clock strikes bedtime, tuck in without your devices to help your body beat the odds.

17. Focus on small goals instead of the number on the scale. If you have a real reason to lose weight, and you gauge your progress on a scale that won’t budge, you’re going to get discouraged pretty quickly. “Nothing will sabotage your efforts more quickly than impatience, pessimism, or the hopelessness that comes from unrealistic expectations,” says Luciani. So give yourself some freaking credit for the baby steps you can control from day-to-day, like ordering a salad instead of a pizza, or turning down a cupcake that you weren’t actually hungry for. And if you really want to feel like a 👑queen👑? Record your smart decisions on an iPhone note (“I ate veggies at ~every~ meal!”), and reference the list daily to reaffirm how far you’ve come.

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New Diet Plan Reveals How to Lose Weight Quickly and Naturally

Dallas, TX — (SBWIRE) — 02/18/2013 — Overweight and obesity are two of the major issues raising concern globally. However, with technology advancing every day, techniques and therapies for weight loss and fitness have become more affordable and safe. People usually neglect the health part when it comes to eating habits and lifestyle, but when things take a drastic turn, they look out for quick remedies that can help them lose weight fast. You are always safer and guaranteed better results if you go with a natural and healthy weight loss program suggested to you by your doctor or nutritionist. One program, Fat Loss Factor, has seen extraordinary results for people who want to lose weight fast.

Weight Loss Programs and Diet Plans

Instead of jumping into a quick weight loss program, choose an eating plan that you can follow for the rest of your life. Let us discuss the 2 major factors that influence your health.

Physical Exercise — Physical exercises and routine workouts are important aspects of natural weight loss programs. Once you decide to workout, dedicate time every week to do it. Regular exercise could be anything from walking for 15 minutes or jogging for 10 minutes. You burn calories by moving the muscles of your body repeatedly at a challenging speed; especially if done on a regular basis.

Diet Plans — What we eat and drink also matters when it comes to a healthy body. Eating and drinking healthy not only helps you to maintain your energy levels but also lose extra fat. If you are planning to take up a diet plan, you might find it difficult to adjust to initially, but you will get used to it, and eating well will become routine. One of the best ways to make your diet plan effective is to increase your consumption of protein and consume fewer carbohydrates. Proteins are responsible for muscle building which burns calories. Using a weight loss percentage calculator, you can determine how much calories you require per day and control your diet accordingly.

How to Lose Belly Fat?

Most adults, especially women, are concerned about fat accumulation in the belly area. For women, this problem usually arises post-pregnancy, and it is usually very difficult to get rid of. Here are a few tips to get rid of stubborn belly fat

Diet — When you decide to get rid of accumulated fat, one of the first things you should do is throw away any fatty or fried food, sugar-filled drinks, and frozen batter coated foods in your fridge. While rich fatty food consists of high calories, protein-rich food consists of the right nutrition. Along with your protein and small carb servings, consume a lot of water and vegetables. Do not try to starve yourself or go hungry for hours at a time; this might make your condition worse. Figure out your daily calorie needs to consume the right amount of food required by your body.

Exercises — Dieting is not the only thing that will help in reducing body fat. If you combine it with toning exercises, jogging, aerobics, crunches, torso twists, etc., you will definitely see the results in just a few weeks. To start with, you can do some fat burning exercises and then gradually add in cardio and muscle building exercises once you are comfortable with the routine.

Sleep — Many of us seldom realize that sleep is the most important part of our routine. Those who do not get proper sleep are prone to obesity. The protein enzyme, Leptin, is behind this; it is a kind of protein that is secreted in our bodies during sleep. Leptin helps to decrease our body’s cravings for food, allowing us to eat only as much as required.

Those wanting to see results may visit the Fat Loss Factor website directly for more information.

About M.D. MayoMr. Mayo of Mayo4 lives in Dallas, TX and is an accomplished blogger covering many topics. He is also a well-respected reviewer and regularly contributes to product review sites.

 

How to Lose Weight with Running
Will running actually help you achieve your weight-loss goals, and how much running do you need? Here are some answers to common beginner questions about running and weight loss.

So you’ve decided to take on a running program. Before you start, it’s important to figure out your source of motivation. Most beginners start running to lose weight or get in shape. If one or both of these are your objectives, you’re in good company. But will running actually help you achieve your weight-loss goals, and how much running do you need? Here are some answers to common beginner questions about running and weight loss.

More: Active Gear Scout: 10 Essentials for Rookie Runners

Will I Lose Weight?

If you’ve decided to take up running to shed a few pounds, you’re not alone. While there are countless benefits to running, weight loss can be a bonus side effect.

Many runners want to know how much weight they can lose and if the pounds will simply melt off once they start logging miles.

While running can help you burn calories and slim down, patience is a virtue. You may shed some pounds initially—especially if you were previously sedentary—substantial weight loss requires sound nutrition and a balanced diet.

“Running can be a great way to improve your fitness,” says Road Runners Club of America-certified coach Kim Lovejoy. “But you’ll only lose weight if the amount of calories you’re eating is less than the number of calories you’re expending through activity.”

Rather than drastically slashing your calories, remember that you may feel hungrier as a result of your increased activity level, and it’s important to eat enough food to fuel your workouts. To be safe, you may want to consult a nutritionist or health professional to make sure you lose weight gradually without sacrificing your health.

Do I Need to Lose Weight Before I Can Start Running?

Some people think that they can’t start a running program until they lose a certain amount of weight. The truth is, this all depends on the individual.

While it’s important to listen to your body and not overextend yourself, you can find a program that works for you, regardless of your current fitness level.

“Running is going to be more strenuous on your joints, heart and lungs initially if you have a lot of weight to lose,” says Ron Bowman, an RRCA-certified running coach. “A smart way to start running if you’re worried is through a run/walk program. Consult your doctor or health professional before beginning any type of exercise program if you feel a reason to be concerned.”

More: How to Execute a Run/Walk Program Properly

How Many Calories Does Running Burn?

Want to know how many calories you’re burning every time you head outside or hit the treadmill? The amount of calories burned varies from one individual to the next.

“Calories burned while running is mainly determined by body weight,” says Emily Brown, a former professional runner, registered dietician, and nutritionist for RunnersConnect.net. “On average, you burn 0.63 times your body weight (in pounds) per mile.”

While this formula will give you a ballpark figure, the calorie burn can be increased or decreased depending on your intensity level. As you become a more consistent runner, you may need to tweak your training to continue reaping the same weight-loss benefits.

“You can burn more calories by running faster or longer,” Brown says. “As you become more fit, your body becomes more efficient at running, which means you’ll burn fewer calories doing the same workout. You can keep the calorie burn up by mixing up your workouts and challenging yourself in different ways; for example, running up hills or doing interval workouts.”

More: How to Burn Calories Fast With Interval Training Workouts

Does Fasting Before Running Burn More Calories?

You may have heard that fasting before pounding the pavement or hitting the treadmill is the way to go. Before you skip your pre-run meal, however, let’s break down how fuel is burned during a run.

First, you need to understand the type of fuel (carbohydrate, fat or protein) your body uses during a workout. According to Brown, this depends on your exercise intensity. For low-intensity workouts (think slower runs), the primary fuel source is fat, while higher-intensity workouts (hill repeats, tempo runs, interval training,) use more carbohydrates for fuel.

Fasting before a run affects the type of fuel you use during your workout, and while this may seem like a great way to lose weight quickly, this isn’t necessarily the case.

“When carbohydrates aren’t readily available (due to fasting), the body will use a higher amount of body fat as fuel,” Brown says. “This doesn’t mean you’ll burn more total calories. In fact, it could be argued that you’ll burn less because you may not be able to run as far or as fast as you could if you had fueled before the run.”

As a beginner, it’s more important to determine what type of pre-run meal or snack works for you. Try a couple different things and stick with what works best.

The Bottom Line

When you’re starting out, try not to focus all of your energy on weight loss and how many calories you’re burning each time you head out for a run. While you’ll notice some physical benefits when training, weight loss can be a slow and gradual process. It’s important not to get discouraged.

Remember that by starting a running program, you’re investing in your health and improving your fitness. Make sure you acknowledge your accomplishments, even the little ones.

It’s not always easy to start a new sport or stick to a goal. So congratulate yourself for how far you’ve come, then lace up, get out there, and keep getting after it.

More: How Often Should Beginners Run?

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