How to Lose Weight Fast and Naturally
Weight loss is a challenge for most of us but it doesn't have to be. With some simple changes in your lifestyle you could lose weight fast and naturally and increase your overall health at the same time. Read on.
Instructions
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Decrease your caloric intake. It sounds simple but it is often the one thing people overlook when trying to lose weight. A good rule of thumb is 1600 calories per day which would equate to three 400 calorie meals and two 200 calorie snacks.
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Exercise. In order to lose weight fast you need to burn calories. Aim for three 40 minute interval workouts (5 minute warmup, alternate 1 minute walk, 1 minute jog for 30 minutes, 5 minute cool down), two 40 minute cardio workouts of your choice and two or three weight training workouts per week.
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Sleep. Recent studies show that you can lose weight while you sleep as long as you get 7.5 hours of shut eye every night (see Resources, below).
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Increase your fiber. Fiber has a way of making us feel full for longer than other foods so it is a great addition to your diet (it is also heart healthy) when you are trying to lose weight. How to do it? Try a fiber packed cereal with fruit for breakfast.
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Drink 64 oz. of water per day. It will flush out your system and reduce stomach bloating. Sound boring? Add cucumbers and lemons to your water for some added taste.
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Up the fruits and veggies. Fill up on the good stuff and you'll be less likely to eat the bad. A good way to get your fruit and veggies is to include one with every meal. Snack idea: fat-free milk and fruit smoothie (you can even add peanut butter for a healthy protein boost).
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Add MUFAs (Monounsaturated Fatty Acids) to your diet. MUFAs are dark chocolate, olives, nuts and seed, avocados, and oils (canola, safflower, sesame, soybean, walnut, flaxseed, sunflower, olive and peanut). Eating one MUFA with each meal has been proven to help reduce belly fat.
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Reduce stress to decrease the emotional and binge eating that can jeopardize your dieting efforts. Try yoga or meditation. Both focus on the breath which does wonders for your mind and stress levels.
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