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Oct 1

How to Lose Weight Fast: Best Diets, Workouts and Tips …

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Maybe youve decided to get in better shape to improve your overall health, gain more energy, or in preparation for a competition or special event. Whatever the goal, you are certainly not alone. Most people in this world know what its like to live with extra body weight, and that it can be astruggle to sustain weight loss.

Assuming youre not already underweight (you can use a BMI calculator to determine this) and go about weight loss in a healthy manner, then theres never a bad time to get fit and work on reaching a healthier weight.

But if youve ever tried slimming down in the past, you know that its not necessarily easy to just change your diet and squeeze in more exercise. Thats why experts are always offering up their favorite tips and suggestions.

From exercising for short bursts of time, to making weekly menus, to even having a cheat meal here and there, the diet and lifestyle tips below can help you achieve your health and fitness goals. Just remember, this is not only about losing weight, but living a better healthier, happier life.

When it comes to learning how to lose weight fast and easy, some common issuesmay be gettingin the way. For some, research showsthat one or more health issues may be what prevents them from losing weight (in addition to factors like physical activity, genetics, mental health status and socioeconomic status). First and foremost, try to identify any roadblocks that are keeping you from seeing results, such as:

In order to address these obstacles and overcome them, consider avoiding certain foods that can contribute to over-eating and trigger inflammation by causing gut-related issues. I call these themetabolism death foods,which you will want to remove and replace with healthy alternatives.

Here are some of the top fat-burning foodsthat can help revive your metabolism:

What are some other foods to include in a healthy diet that may lead to weight loss? These include grapefruit and green tea.New research is revealing that consuming grapefruit may be beneficial due to an enzyme called AMP-activated protein kinase (AMPK) that helps your body utilize sugar. Additionally, nootkatone, a component found in grapefruit, has been shown to significantly increase fat-burning (AMPK) activity.

Drinking 13 cups of herbal teas such asgreen tea, white tea, black tea androoibos teadaily may help amp up your metabolism. According to a study in theAmerican Journal of Clinical Nutrition, green tea is more effective than other teas like oolong at promoting weight loss because of its high levels of catechins.

Rememberto have protein, fiber and healthy fatat every meal. Also, when consuming carbohydrates, like fruit, consider having them in the morning and around workouts.

Heres a One-Day Sample Eating Plan:

Breakfast: Coconut Berry Smoothie

Lunch: Greek Salad

Dinner: Organic Meat (bison burger, salmon, chicken)

Believe it or not, heres how to lose weight fast with exercise: do less, not more. If you want to break through a weight-loss plateau, jumpstart your metabolism andburn belly fat fast,there is no better type of exercise than burst training andTabata training. Studies show that this type of exercise causes anafterburn effectin your body so you keep burning fat for hours after your workout.

I recommend doing Burst training three to four days a week for between 20 and 40 minutes.Many people have seen amazing results with aBurst trainingworkout. Here is an example of a 4-minute Tabata with 40 seconds of burst exercise and then 20 seconds of rest. You would repeat this set 2 to 3 times for a complete workout:

If youre at a total loss as to how to begin a fitness routine, have an injury or other health issues or simply want to learn how to maximize your gym time, considering investing in a personal trainer. They can help shape a fitness program to reach your goals while taking into account any special considerations. A certified personal trainer can be a great way to kick-start your healthy lifestyle or help get you over a weight loss plateau.

Intermittent fasting, also known as cyclic fasting, helps to stop you from eating mindlessly, can crank up your metabolism and is beneficial for hormone production, digestion and more. Research shows that fasting can stabilize blood sugar levels, help reduce inflammation and help keep your heart healthy.

You may want to try fasting approaches like Time-Restricted Feeding, which you fast for 16 hours everyday and limit your eating to eight hours (often this involves not eating anything after dinner and skipping breakfast the next morning), or Alternate Day Fasting, in which you eat no food at all or only a very small amount on fasting days, and then eat normally on non-fasting days.

Want to know how to lose weight in 7 days or less? One option is trying the ketogenic diet. Aketogenic dietis an extremely low-carb diet in which you drastically reduce or completely eliminate the amount of glucose you eat. Onceglucosehas been eliminated from the body and there are no carbs available for your body to use for energy, the body will turn to stored fat instead, putting you into the metabolic state called nutritional ketosis.

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If youre looking for how to lose weight fast in two weeks or so, but dont want to fully go keto, then a low carb diet is a good option.Alow-carb dietis a diet that limits carbohydrate foods such as foods with added sugar, grains, starchy vegetables and fruit and emphasizes foods high in protein and fat.

There are various types of low carb diets in existence, one of which is a high-protein diet.Low-carb diets tend to be either very high in fat or high in protein. If you choose to follow a high-protein diet, which is what the Atkins Diet could be considered, your diet will be roughly distributed as 30 to 35 percent calories from protein, 20 percent or less from carbohydrates, and about 45 to 50 percent from fat. With every meal youll want to incorporate12 palm-sized portions of protein, such as fish or meat.

Many people will still experience great results when eating a modified keto diet that is a bit higher in carbs, or keto-cycling or carb-cycling in which they boost carb intake on certain days of the week.

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3. Vegan Diet

While there are different levels of vegetarian and vegan diets, most vegetarians steer clear of eating meats, including seafood and poultry.What do vegans eat?Well, they take it a step further and avoid all products that come from animals, including dairy and eggs.

If youd rather be mostly plant-based but dont want to totally nix all animal products, thats a good option, too. Simply swap out meat, fish, etc. for clean proteins like legumes, lentils, quinoa, etc. several times per week or more. There are plenty of ways to get protein without consuming too many animal-derived foods, such as from nuts, seeds, beans, ancient grains or plant-based protein powders.

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4. Mediterranean Diet

People who follow a traditional Mediterranean diet know how to lose weight naturally without going to extremes. Made popular by the fortunate folks living in one of the most beautiful regions on Earth, people on theMediterraneandietenjoy fresh fruits and vegetables, embrace fats like olive oil, and eat high-quality poultry and seafood, all in close-to-natural states.

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5. Paleo Diet

Paleo diet vs. vegan diet,which is better? These are two of the trendiest diets out there. Going Paleo is something you hear more and more these days, especially in athletic communities such as CrossFitters. Itsmodeled after what our ancient (specifically, Paleolithic) ancestors would have eaten thousands upon thousands of years ago.

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6. Low Fat Diet

Low-fat diets reduce the amount of (you guessed it) total fat you eat in a day. The diet became especially popular in America following the release of thefederal governmentsdietary guidelinesin 1980, leading to the proliferation of low-fat food availability.

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Related: The Okinawa Diet: Foods + Habits that Boost Longevity

Pencil workouts into your daily planner the same way you do dinner with friends or that important business meeting. Consider starting your day with a workout if you constantly find that theres not enough time during the day to squeeze in a workout.

Getting exercise in the morning has a variety of perks: Youll be energized throughout the day, unexpected time commitments wont jeopardize your fitness plans and youre more likely to make healthier choices.

Cant carve out a full 30 minutes or an hour of exercise time in one go? Opt for shorter bouts of exercise throughout the day instead, which science suggests has a similar benefits to doing longer workouts. Try a quick cardio circuit in the morning, a brisk stroll during your lunch hour and an after-dinner strength session.

Being away from your normal routine doesnt mean your healthy efforts need fall to the wayside. Jog a few miles on the hotel gyms treadmill, scope out a local barre studio and pop in for a class, take a walking tour of the city, rent a bike and explore, or do a quick workout in your hotel room (try bringing along bands so you can do these simpleresistance bandexercises).

Keep your muscles guessing by cross training and trying different workouts or tweaking your usual routine. Studies show that youre more likely to stick with your daily exercise routine if youswitch up your workouts, such as by doingCrossFit, a fewyoga classes, and going for a few walks/runs each week. If you hate an activity, youre likely much less likely to stick with it; working out shouldnt be a chore, it should be something you look forward to!

Its easy to think that getting in shape will be expensive, but it doesnt have to be. Aside from outdoor activities like walking, running andhiking, there are many other ways to get in a great workout without spending much money, such as trying YouTube workouts or classes at low-cost community fitness centers.

Its beenscientifically shown that listening to upbeat music during exercise helps you work harder and enjoy both the workout and the music more. All you have to do is add your favorite fast-paced jams to a playlist and get moving.

Not only do activities like group fitness exercises help hold you accountable to a specific time and place to work out, its also a great way to meet friends. Classes also provide an opportunity to try something new in a safe, supportive environment. From running groups towalking to lose weightto bike riding communities, theres probably a group interested in the same activities as you.

When youre trying to lose weight, the scale can be deceiving because it doesnt take into account that you are probably adding muscle. And while a pound of fat is still the same as a pound of muscle, because muscle is lean and smooth, you can be shedding inches while remaining the same weight.

To get a more accurate depiction of how your body is changing, use body measurement tape instead to track your size and progress.

Could lifting weightstruly be one of the fastest ways to lose weight? Savvy exercisers know that the best workouts dont include just cardio, but incorporate strength training as well. Building muscle helps you lose inches all around, keeps your metabolism going after leaving the gym and will help you look better, too. Researchers even discovered thatweight trainingcould be more beneficial for reducing belly fat than aerobic exercise.

Rather that worrying about stomach bloat and water weight, realize that water will actually reduce bloating and overall weight. Drinking water not only keeps fat toxins moving out of the body, it also keeps your metabolism running optimally. In fact, in a 2013 study showed14 healthy men and women increased their metabolic rate by 30 percent after drinkingabout 16 ounces of water.

Skip the vending machine and on-the-go packaged foods and instead prepare your ownhealthy snacksto take to work, school or whenever youre out and about. From apple chips to an on-the-gohealthysmoothie, packing your own snacks will help you lose weight fast while also giving you the nutrients you need without the icky preservatives from expensive, processed foods.

If your goal is to lose weight, I would recommend consuminghalf your body weight in grams of protein a day (at the very least). For those seeking to burn fat and build muscle, aim to consume 0.7 to 1 gramperpound of body weight. For example, if you weigh 150 pounds, you should be getting 75 to 150 grams of protein a day (depending on your goals). Checkout this list of these topprotein foods.

Foods high in fiber will help you feel fuller longer and help reduce sugar cravings, plus fiber has been proven to balance blood sugar, lower cholesterol and more. The average person only gets 1520 grams of fiber eachday when they should be getting 3040 grams daily from a variety ofhigh-fiber foods.

Want to know a secret regarding how to lose weight fast without exercise? Make the majority of your own snacks and meals from whole foods at home. Start by committing to making one meal a day at home. As you get more comfortable in the kitchen, increase that number.

Save money by choosing meals that use in-season produce and combining your meals with your local grocery stores sales flyer. And dont forget aboutleftovers.Use them to create new meals (for instance, make a stir-fry with leftover cooked meats and veggies) or have a weekly night where all the leftovers get put out and everyone in the family can eat their favorites again.

Keep your cabinets and refrigerator stocked with fresh,healthy snacksso theyrefront and center. Try washing fresh fruits and veggies and storing them in glass or nice bowls on the counter or refrigerator shelf where they will be most visible.

When you eat fast, its easy to overeat. It takes about 20 minutes for your stomach to register that itsfull. Practicemindful eating, chewing slowly and enjoying the flavor of your food. This process will ensure that you not only consume fewer calories, it also eases digestion and helps your brain to catch up with your body.

Halfway through your shopping trip, have you ever found that your stomach starts growling and all of a sudden those potato chips are looking a lot more appealing than normal? The best solution? Fill up before you go when youre not fighting hunger pangs, which makes it a lot easier to make healthy choices.

Eating clean doesnt mean you have to give up your favorite foods. Instead, think of ways to healthify them yourself, which means you can enjoy delicious and healthy food that also satisfies your cravings. You can also bring your own healthy foods to gatherings.Whether its a healthy appetizer, a tasty side dish, or your favoriteclean-eatingdessert, youll know theres at least one healthy option that you can fill up on while minimizing your intake of the unhealthier ones.

Try down-sizing your plate, since the same serving of food looks like less food on larger plates, tricking your brain into eating less.

Are you at a party with hors doeuvres and appetizers you just cant turn down?Decide youll eat just one type of bite-sized food and turn down the rest. Or, is your office having a pizza party and the smell of cheesy goodness is too hard to resist? Pick the slice loaded with veggies, enjoy and then turn away.

Most diets barely discuss herbs, but adding in some healthy herbs to whatever eating plant youre onmay be just what you need to lose weight fast! Studies have shown that herbs like cayenne pepper,turmeric, cinnamon and dandelion can all make meals tastier and may all help promote weight loss.

Whether it be a few days or weeks, doing something like a vegetable juice cleanse or theDaniel fastis highly effective. Another simple way to cleanse is by starting to drink thisSecret Detox Drink.

Start your day on the right foot and fuel your body with a hearty breakfast. Itll give you energy in those first few hours youre awake. Plus, since breakfast is the firstmeal of the day, youll have all day to burn those calories.

Creamy, foamy drinks might taste delicious, but they can have enough calories to serve as an entire meal and thats not even taking into account the amount of sugar and preservatives they contain. Make your own healthier versions instead. Frompumpkin spice lattestospiced hot apple cider, theres a nutritious alternative for most high-calorie beverages

If youre desperately trying to figure out how to lose weight in a week, remember, this is a marathon, not a sprint. Changing every part of your lifestyle at once is overwhelming and sets you up for failure. Decide on making just one healthy change a week to allow yourself time to adapt.

It can help eliminate bad feelings that arise once you start making different choices. For instance, if youre constantly turning down dinner invitations with friends, they might assume youre just not interested in spending time with them. Instead, explain that youre trying to incorporate a healthy lifestyle and, while that new restaurant isnt in your plans, youd love to go see a movie or get together for coffee instead.

Let people know that youll be up for a run and ask ifanyone wants to join you. Share a post-workout selfie or join an online community where members cheer each other on. Try wearing afitness trackeror download an app to keep a list of what youre eating, how how many miles youre running, etc.

Track your progress from the start to see how much youve accomplished. Whether you track how many inches youve lost, keep a food diary or maintain a journal about the healthy changes youve made, its encouraging to see what a great job youre doing. Keeping an exercise or food diary can help you see weaknesses in your routine, push yourself out of a fitness plateau or notice what situations drive you to eat more or exercise less.

If knowing that your body is thanking you for making healthier choices isnt enough (and thats ok!), treat yourself but dont tie these rewards to food. For instance, if you worked out fivedays eachweek for the entire month, splurge on that new tennis racquet youve been wantingor indulge in a manicure or pedicure.

A cheatmeal not a day! is something you might also need from time to time in order to keep on track, especially when youre first getting used to a healthier lifestyle.Sometimes giving yourself a little cheat takes the wind out of those cravings and keeps your week on track, so start with one cheat meal a week and gradually scale back.

Embracing a healthy lifestyle means cutting out some things you might have taken for granted, like after-work happy hours with coworkers or weekend brunches with friends. But theres no reason your social life has to suffer. Instead, suggest fun alternatives, like taking a new exercise class together, going on a hike or checking out a spin class.

Setting a fitness goalgives you a specific purpose for your workouts and the satisfaction once youve completed it. Whether its deciding to run your first 10k, learning how to do a headstand when practicing yoga or completing 50 push-ups without stopping, a challenge might be just what you need to get out of a fitness rut.

A chroniclack of sleepis linked to obesity, diabetes and more. Plus, sleep is an important time to rebuild muscle from your workout routine and give your brain a chance to process and heal. If youre constantly sleeping less than seven or eighthours a night, your health and waistline will suffer. Some studies suggest that sleep-deprived people are more likely to choose larger portions of snacks than those who sleep at least eight hours at night. If youre having trouble sleeping, try some of theseall-natural ways to fall asleep.

A 2015 study published in the journalFrontiers in Psychologyshowed that experiencing boredom actually not only increased the amount of snacking, but also the amount of unhealthy eating overall. Before you eat something,drink some waterand ask yourself if youre truly hungry, go on a quick walk outside or around the office or just wait 20 minutes or so before eating.

Take control of cravings naturally by using essential oils like peppermint, grapefruit, ginger, cinnamon or lemon. Instead of consuming another coffee or snack, dab a drop on your wrists to boost energy or calm hunger.

We often eat well and exercise throughout the week only to let weekends get out of control. Ifyou decide that Friday through Sunday doesnt count, remember thats almost halfof the week! Commit to keeping a similar schedule throughout the entire week or use the extra weekend time to your advantage: Try doing a longer workout you normally dont have time for, take the dog on an extra-long walk or hike or use the extra time to prep meals for the upcoming week.

The best thing to remember is that no one decision will derail your efforts. If you ate more than you intended at your last meal, dont skip the next few, but instead choose filling, protein-rich foods. Couldnt work out as much as you wanted? Squeeze in a 10-minute workout and remind yourself to do more the next time you can.

Remember, you dont have to follow a specific diets rule completely, especially for these supposed best diet plans to lose weight.Some aspects of a particular diet might appeal to you while others dont. For example, you might want tobe vegetarian one or two days a week to give your wallet a little breathing room and encourage your family to try a variety of seasonal veggies. Or you might reduce your carb intake for a few weeks to level out your insulin levels and jump-start your diet, then switch to a Mediterranean diet, where whole grains are consumed in moderation.

Diet plan shouldnt be looked at as something to follow for a few weeks or months until youve reached a goal weight and then its back to your old ways. In fact, thats the exact reason researchers say diets dont work.

Instead, a diet plan should be a lifestyle change, something youre able to stick to because, unlike starving yourself or eating weird concoctions, its something sustainable. The way you eat should leave you feeling your best, while providing your body with the nutrients it needsso you can live a long and happy, healthy life.

Read Next:9 Reasons Why Women Struggle to Lose Weight + Solutions

From the sound of it, you might think leaky gut only affects the digestive system,but in reality it can affect more. Because Leaky Gut is so common, and such an enigma,Im offering a free webinar on all things leaky gut.Click here to learn more about the webinar.

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