Whether you want to lose 50 lbs or are looking to get a little bit leaner , fat loss is not as hard as it seems . Do not give in to the bullshit surrounding the fitness industry about fat loss pills and quick crash diets. These gimmicks are not only a waste of time and money but is also seriously hindering if not decreasing your chances or losing weight . Losing weight is tough , and it won’t happen in a week or two , you won’t get a six pack in three weeks , HOWEVER if you follow these these tips consistently the fat will melt off.
1) Drink Plenty Of Water
A lot of reason people cannot lose weight is because they aren’t hydrating themselves properly. Aim to drink at least 8 glasses of water a day , and perhaps little more if you are more active. Drinking more water works in two ways . First , it will increase your metabolism, whereas not properly hydrating will decrease your metabolism . Secondly , drinking water will suppress your appetite . When you get cravings for foods you shouldn’t be eating, drink a glass or two of water , wait five minutes and I promise you the cravings for the food will vanish . So aim to drink more water daily . An additional tip , avoid drinking anything but water , Black coffee and tea. Avoid the sugary drinks , like soda and juices . Cutting these drinks also means you would not consume an extra 100-200 calories a day , meaning in a week you’ve cut 700-800 calories already.
2) Do H.I.I.T
H.I.I.T stands for High Intensity Interval Training . This means you do short bursts of Hard exercise followed by a period of rest . Examples of this kind of workout would be Sprinting for 30 seconds , resting for 15 seconds , and repeating this cycle a various amount of time . H.I.I.T is better than just running in a treadmill for hours. This is because 1) it saves time and 2) doing H.I.I.T Activates what is known as the after burn effect , which means you’ll burn extra calories 24 hours after working out .
3) Meal Prep
Meal prepping is the act of cooking your meals all at once for 3-5 days. Meal prepping helps you ensure you stick to your diet . Let me give you a Scenario. You come home after work , you’re tired , and there’s no cooked food , and you’re too lazy to make something . You then go for whatever you can grab your hands on , chips , ice cream and microwaveable pizza . When you meal prep all you have to do is heat the nutritious food up that you already cooked and you’re good to go. It will even be better if you avoid buying any junk food and keeping junk food in your kitchen so you’re forced to eat what is at hand . I would typically meal prep for three days maybe four , to ensure freshness of food .
4) Lift Weights
When a majority of people think of losing weight , they immediately think of cardio. This isn’t a bad approach , however if you really want to ensure rapid fire weight loss, implement weight training into your training program , specifically compound movements that work more than one muscle , such as squats , deadlifts and bench pressing. Doing compound lifts will increase your metabolism . The more muscle mass you have , the better your metabolism will be and the quicker the fat will melt.
5) Relieve stress
When our bodies are stressed out it cannot lose weight , in fact you can put on more weight if you are stressed out . Make it a habit to avoid stressors in your life. Here are some simple and easy ways to do so . Flat out avoid them at all costs , say there are toxic people in your lives who stress you out. If that’s the case cut them out and don’t spend as much time with them . If it’s something you truly can’t avoid such as work , practice meditating . Start as small as meditating for five min a day and build it up . Meditating will relax you and calm you down . Meditating also helps you stay motivated. Aim as well to sleep enough everyday . Not getting enough sleep induces the stress hormones in your body to increase , causing you to be more stressed , so aim to sleep more and improve the quality of your sleep as well.
I hope after reading this article you ditch the pills and the crash diets and return to the fundamentals . Drink your water , lift weights , do HIIT, prep healthy foods to eat and avoid stress in your life . It should also be noted to not just use these techniques for a short period of time . If you’re serious about getting a better body , it takes time and consistency. You will not get a better body through just doing what you need to for three weeks . Do it for fucking years and you will see a change . Implement these tips into your life and that’s when change will come . Good luck to you all and have a fantastic day !