20 Ways To Lose Weight Fast Safely & Effectively  

lose-weight

Simple Lifestyle Changes Help You Lose Weight

lose weight Fast using proven methods taught by experts who know how to boost your metabolism using the best diet for weight loss.  Lowering daily total caloric intake will naturally help reduce body weight, however, there are many other factors involved in the process of losing weight.

Recent studies conducted in 2015 suggest only 1 and 10 adults are getting the recommended amount of fruits and vegetable indicators of poor dietary choices among adults.   Simple lifestyle changes in physical fitness routines and dietary choices can make a huge impact on improving health and losing weight. (1.)

Sugar Detox Eliminate Sweets

1.) Sugar Detox Can Improve your waistline and your health by reducing your body weight by eliminating sweets and treats and other processed foods.   According to the American Heart Association people consume more sugar then they realize through natural sources and sugar added to beverages and foods.  Added sugar has no nutritional value and can contribute to weight gain or even obesity often leading to health complications.

One can of regular soda containing sugar sweaters has approximately 130 calories and the equivalent of 8 teaspoons of sugar in each can.  Studies suggest sweets actually increase appetite fueling cravings for all the wrong foods leading to patterns of overeating.   If you are trying to lose weight, reduce or eliminate sugar, fructose or sweeteners from your diet opting for low calorie or sugar free options.

Exercise Often To Lose Weight

2.) Exercise daily to lose weight safely and effectively.  Walking at a brisk pace or moderate intensity for 30 – 60 minutes in duration 6 to 7 days per week can help you reduce total body weight substantially.  Regular physical exercise can help prevent various diseases including heart disease, type 2 diabetes, and high blood pressure.

According to NutraStrategy, a person weighing 155 pounds walking at 3.5 mph at a moderate pace can burn off approximately 422 calories per hour of walking.  Boost metabolism to lose weight building bone and lean muscles walking 7 days per week to burn off 2,954 calories per week walking.  Total calories burned off may vary due to a person weight, the intensity of exercise and duration of activity.

Walking is considered a low impact activity and easy on the joints that can be performed by most individuals who are fit to exercise. Weight management is often attributed to positive lifestyle choices adopting new patterns to maintain a healthy body weight. (1.)

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Reduce Total Calories

3.) Calories are your worst enemy find ways to defeat it. Lower calories for weight loss success by eliminating specific foods from your diet including processed foods, salt, sugar, sweets, treats, sugary drinks, and saturated fats from your diet.  According to the American Heart Association consuming foods high in saturated fats can increase your cholesterol levels your LDL cholesterol in your blood resulting in an increased risk of stroke, heart disease.

Foods that contain saturated fats including Fatty beef, pork, poultry with skin, Lard, cream, butter, cheese and other dairy products made from whole or  2% reduced-fat milk.  Reduce calories eliminating foods known to cause weight gain helping you lose weight keeping it off for good.

Beverages high in calories can pack on pounds due to added sugars and fructose content and can inhibit efforts to lose weight.  One glass of orange juice 250 ml is 115 calories and has the equivalent of 8 cubes of sugar.  Choose drink options with zero or low calories to satisfy your thirst helping to hydrate the body without the calories to lose weight reducing the consumption of fruit juice or sugary drinks. Diets restricting calories has been proven to help individuals reduce body fat and manage weight throughout their life. (3.)

Fitness & Diet App Programs For Weight Loss Tracking

4.) My Fitness Pal offers new technology in Fitness apps found in the Google Play store or the Apple App store where you can find the latest diet and physical fitness programs available.  Millions of people have lost weight with My Fitness Pal free calorie counter allows the user to access the worlds largest calorie and nutrition database of foods. The weight loss program includes a website users can use to track their diet goals, track fitness progress and optimize their personal program with My Fitness Pal.

5.) Lose it Calorie Counter app is a fantastic program used for counting calories most sought after program by dieters who want to lose weight with this easy to use guide.  Set daily goals setting a calorie budget weight loss plan designed to help you reduce calories and track your progress.

Diet enthusiasts have lost approximately 57, 870, 489 pounds of unwanted fat with the Lose It Calorie counter app.  Join Lose It to gain access to the community program access features including a biometric tracking activity for best results.  Join others as they discover how to lose weight using the app with one million foods and restaurant items from around the world hand-curated by a nutritionist at Lose It.

frite-flaviored-water

Hydrate The Body Flush Toxins

6.)  Drinking water can help the body lose weight, boost the metabolism and flush out fat.  Cleans the body of waste drinking the recommended amount of water each day aiding the body with the elimination process.  Aim to drink eight 8 ounce glasses of water throughout each day to benefit from drinking water. Hydrate the body from the inside out maximizing physical performance and endurance burning aiding in weight loss drinking filtered water.

 

10 Tips Lose Weight

  • Walk once per day for 30-60 minutes at a brisk pace
  • Drink eight 8 ounce glasses of water throughout the day to hydrate the body and flush out fats
  • Sleep 6-8 hours per night to stabilize hormone levels
  • Eliminate foods that cause weight gain
  • Use portation control to avoid overeating
  • Get a complete physical exam to rule out health conditions that may cause weight gain.
  • Control appetite naturally drinking one glass of pure water with the juice of one lemon in the morning
  • Eat several small meals spaced throughout the day between 200-300 healthy calories
  • Use Portation control for weight loss.
  • Use a food journal to document foods you eat on your weight loss journey.

sleep

Sleep Patterns Satbolize Hormone Levels

7.) Sleep Important Facts You Need to Know.  Studies indicate sleep deprivation can have negative effects on every process in the body including weight gain.  People who do not get the recommended amount of sleep each night have increased levels of hunger hormones called ghrelin and decreases the level of leptin hormones leading to weight gain.

According to the Department of internal medicine, University of Luebeck sleep loss contributes to the endocrine regulation of energy often resulting in obesity and weight gain.  New studies from to the National Sleep Foundation, suggest stabilizing hormone levels while you rest getting the recommended amount of sleep each night.    Discover the secrets to sleeping well with Primal Sleep fighting insomnia naturally. Sleep through the entire night waking up feeling refreshed and rejuvenated helping you lose weight by regulating hormone levels.

Boost Metabolism Burn The Fat

8.) Increase sluggish metabolism naturally performance to burn off fat effectively and efficiently using simple methods backed by experts.   Studies indicate resistance training in combination with aerobic activity and a sensible diet plan is the best way to boost metabolism.

Building lean muscle can help the body burn calories 24 hours per day even when your workout is complete.  Use hand weights with your favorite workout program building strength and stability helping you lose weight fast. Scientific evidence supports physical fitness as a key factor in weight loss, setting realistic goals that are attainable. (4.)

Build Muscle Resistance Training

9.) Most local gyms in the United Staes offer 2 free training sessions on all equipment including weights, resistance training, elliptical, cycling, aerobics, kickboxing, aqua exercises, and yoga for toning and tightening your entire body.  When joining a gym ask for a free fitness evaluation and complete training on all equipment.

Each piece of equipment can be customized to your specific needs using adjustable weights for beginners or advanced athletes.  Reach maximum benefit to lose weight fast resistance training 3 times per week building muscle and burning off fat.

Yoga Burn To Lose Weight

10.) Yoga Burn for weight loss success.  A 12 week follow along weight loss program dedicated to tone the entire body with targeted moves you can do at home.  Join other as they discover the freedom of burning off more calories working core muscle group developing the abdominal muscles toning 6 pack abs to get the results you want.  Yoga can benefit the body lower blood pressure, reducing insomnia,  increase flexibility, muscle strength, tone muscles and lose weight with Yoga Burn.

Leave me a comment and be sure to share this post with friends,

Cheers!

Patricia Lynn

Photo by Caju Gomes on Unsplash ,Photo by Monika Grabkowska on Unsplash

 

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About Patricia Lynn 59 Articles
I am the author of How To Lose Belly Fat Guide a blog dedicated to the latest information on weight loss, diet, healthy recipes, fitness and good health.