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10 Quick and Effective Ways to Lose Weight Fast1. Water
The most useful tip for anyone hoping to lose weight quickly is to drink more water. Water helps flush waste from the system while hydrating the body. When possible, skip the soda and fruit juice by drinking plenty of clean water in their place. An added benefit of water is clearer skin and eyes.
Incorporate a walk into your day. Walking is low-impact and easy to do. It's an excellent method of speeding up metabolism no matter how physically fit you are. For faster weight loss, walk instead of driving whenever possible.
3. Eat Better Food
This should go without saying, but to lose weight fast you must change what you eat. The simple equation is burn more calories than you take in. There are many small adjustments you can make to food you love to make it easier to reduce calories. Bake, don't fry. Marinate meats in Italian dressing instead of fatty sauces. Put a few veggies on a sandwich made with whole grain bread. It may be surprising to find out how many empty calories you actually take in when you start counting. Not to mention how quickly calories add up when you forget about snacks you've consumed. Be attentive to meals and snacks. Aim to reduce the calories you eat by around 500 or so a day.
4. Sodium Dangers
Excess sodium intake can result in water weight gain. Fluid retention is a common occurrence in those who regularly add salt to foods. Starchy foods can also contribute to fluid retention, which leads to weight gain. A great way to boost your initial weight loss is by cutting back or eliminating salt and starch. It won't shed any fat, but it will certainly help rid your body of unsightly bloating.
5. Eat at the Table
Many people don't intend to eat as much as they do. If you absentmindedly find yourself snacking in front of the television, it is important that you make every effort to only eat when you are able to focus on your meal. No more snacking in the living room. Eat meals at your dining room table. Put your fork down between bites to better enjoy the food. Don't use large dinner plates, though. It's been proven that using large plates can cause excessive calorie consumption. Try smaller dessert plates for your meals. Another helpful eating tip is change the color of your dishes. Seems silly, but it has been shown that eating from a warmer toned plate, such as red or orange, people will often eat up to 30% fewer calories at mealtime.
6. No Elevators
You may not relish the thought, but taking the stairs rather than the elevator is a quick workout and can boost your metabolism. As you get used to it, the process will become faster. Once it becomes a second nature activity, up the ante. Start taking the stairs two at a time. Your body won't want to travel by elevator once you train it to take the stairs.
7. Toss It
If you truly want to lose weight fast, toss all the junk in your home. You may think you have the willpower to have cookies in your cabinet and french fries in the freezer and not eat them, but past attempts by many other dieters have proven that is usually not the case. If you will be having any sort of treat food, it should be outside of your home. Make your living space conducive to speedy weight loss by stocking only food with merit. Empty calories, excess sugar, anything fried or floured needs to be kicked to the curb.
8. Hold Yourself Accountable
Write down what you eat and how many calories it contains. Seeing it on paper keeps your eye on the prize. Don't overlook that single french fry because it "was just one". It counts. Track your weight loss with a reliable scale. Weigh yourself daily for the first week or two, since this is usually when you see the biggest loss. After that, weigh yourself every second or third day. Morning is usually the best time to get an accurate reading. Keep a chart handy.
9. Sweat it Out!
Everyone knows you have to exercise to see the best weight loss results. If you really want to melt fat and get fit, you have to sweat. Cardio and other exercise that gets your heart rate up and turns you into a fat burning machine are required. There is really no way around that. The good news is that if you actively participate in these kinds of workouts, one hour a day, at least five days a week, you will see results. And you'll see them quickly. It's entirely possible to lose up to two pant sizes a week when you actively sustain a workout schedule.
10. Forget Starvation
If you don't eat, you will lose weight. It won't just be fat, however. You will lose muscle. And you need muscle to effectively burn fat. The only thing starvation will do for you is convince your body that it needs to hold on to every last fat cell. Your body is designed to use its fuel, i.e. fat, sparingly when the calories going in are dramatically reduced. You may know you are doing it on purpose, but the genetic makeup of your body does not. Its designed to protect you when there is no food. While you may well rapidly drop pounds in this way, you also risk serious detriment to your health and well-being. You risk dehydration, imbalanced electrolytes and blood sugar irregularities. Long term anorexic behavior can even lead to death. Never reduce caloric intake to less than 1,100 calories a day unless directed by your physician.
It is possible to lose weight quickly and in a healthy fashion. Listen to your body, be smart about your weight loss methods, and don't forget to use a diet coupon if you're starting a new diet program. Your choices now will help you create the body you want in the future. Happy Dieting!