It is often observed that even after joining a weight loss program, people find it hard to lose calories at a normal pace. And no matter how much they would like to speed up things a bit, they are at a risk to jeopardize their health by doing so.
So, if you really want to lose weight fast, you ought to create what is called a caloric deficit every day. For instance, if your daily calorie intake is 1600 calories and you burn up 1800 calories, then your caloric deficit is 200 calories.
Two Ways Of Maintaining Caloric Deficit
Hence, there are two options for maintaining a caloric deficit, either you should decrease the daily intake of calories or you should spend more calories by way of more physical activities and exercises.
You can increase the number of days as well as the duration of your exercising on a weekly basis. For example, a half hour exercise routine for three days a week can be increased to an hour of the same exercise routine for five days a week. You can do aerobic exercise or walking which is a good form of fat burning.
Hence, you would be increasing your exercising to two and a half times more; more calories would be expended during the extra hours and days of exercise. This is true whether you are resting or active in the day. So that is really a great way to lose more fat. Follow this plan to attain maximum output and increasing your metabolism as well.
After the aerobic exercise session, thrice a week, go for a weight training regime which will enable you to tone your muscles. Aerobic exercises should be done every morning ideally for 30 to 60 minutes. It should be kept in mind that if you are just beginning, you should gradually increase the time that your exercise.
If possible, you may also do a light aerobic exercise such as brisk walking 15-30 minutes in the evening either before dinner or after it. You could also try to include “intervals” in your aerobic sessions to increase your metabolism along with several other benefits.
Try to do everything in a more manual manner, which means being more active physically and doing things in a way that would consume more energy. You can even get training for a 5k or 10k walk/run.
Changes In Diet
Have a glass of water when you have taken a snack. This not only ensures that you have more water input but also fills your stomach to prevent over eating. Also remember that you should take on healthy snacks, like fruits and nuts to avoid loading on unnecessary fats.
Eat your food slowly. Not only do you enjoy your food more this way, you will feel full easily and faster which leads to less food consumed. You will also feel satisfied with your meal when you savor it slowly, appreciating all the juice and flavor. Be alert to what you eat, though, so that you will not be consuming unnecessary fats that you will need to work extra hard to get rid of later.
Practice eating big portions early in the day so that you have more time to digest your food while you can eat your smaller portion meals later, which can digest faster. A large breakfast and small dinner help you to lose weight faster as your carbohydrates have more time to digest throughout the day. You can enjoy some salad and meat later for dinner.
You are more active during the day and hence, larger meals can give you the required energy for your day’s activities as well as prevent your craving for other foods like unhealthy snacks.
The most basic element of dieting is burning more calories compared to what you consume. Your fat loss can be easily eliminated if you watch what you eat. Organic foods are great for health and fat loss. If you can eat more organic foods as you exercise more, you will see faster results as more fat is burned from your body. Processed food contains more calories.
Fresh fruits and green vegetables have plenty of vitamins and minerals; there is no limit to consuming such natural foods which are good for your body. You can opt for wholegrain muesli instead of sugar and white flour products. For more nutrients, eat nuts and all kinds of seeds which are great snack products.
Opt for brown rice instead of white rice which is processed and has more calories. Try to make gradual changes in any regime you follow. It is not a herculean task to lose weight, but it does require effort on your part.
You may need some motivation for effort in your quest to lose fat, especially if you are on your own. It is harder to be consistent with your fat loss program alone; hence, it is best to consider some motivation to keep you focused and determined until you achieve your goal. It is so easy to be filled and overwhelmed with self-doubt on your capability on the task to be accomplished, especially when you do not see much progress.
Everyone needs motivation. There are many ways to motivate yourself to achieve success in your fat loss. You can put up some ‘post-it’ notes all over your home with motivation words; even simple phrases like “I CAN!” or “Nothing is Impossible for me!” can be very impactful to drive you on your fat loss quest.
Many times it is the ‘mind over matter’ that requires a push in the right direction for our task. These motivational words can overcome our self-doubt and low self-esteem. They can remind you of your desire and intended goal as you are motivated to be positive about the quest.
These words can fuel your passion on your quest and raise your determination in achieving success on your intended task. Ask yourself,”How badly do I want to look great besides being healthy?” You can create similar “I CAN” yourself in many ways to motivate yourself.