Anyone can lose weight fast without pills. In fact, diet supplements only speed up the process at best and many of them contain high amounts of stimulants. The real focus should be placed on diet and exercise. In the long term, proper nutrition and increased physical exercise will burn fat and keep it off for good. Follow these basic tips to lose weight fast without popping a single pill.
Step 1
Switch to the "clean" versions of the foods you already eat. Replace high-glycemic refined carbohydrates such as white bread, rice and pasta with their whole-grain equivalents. These low-glycemic carbohydrates include brown rice, oatmeal, sweet potatoes and whole-grain pasta and bread. Take in lean proteins such as fish, turkey and chicken, rather than meats with high saturated fat. Replace your saturated fats with heart healthy olive oil, avocados, nuts and seeds and omega-3 fats.
Step 2
Divide your daily nutrition into five or six smaller meals throughout the day. Rather than getting stressed out about planning all these meals, think of it as breakfast, lunch and dinner with two or three snacks in-between. Eating more frequent, smaller meals keeps blood sugar low to limit fat storage, while also elevating metabolic rate to increase fat burning.
Step 3
Control your portions at each meal and snack to stay on the path to healthy weight loss. "The Fat Burning Bible" recommends 40 percent carbohydrates, 30 percent fats and 30 percent protein at each meal or snack. Instead of counting every gram, use "Combat the Fat" author Jeff Anderson's method for visualizing portions. Eat a serving of protein about the size of your flattened fist, enough carbohydrates to fill your cupped palm and a handful of nuts or seeds at each snack or meal. A serving of oily fats such as olive oil resembles the size of your thumb.
Step 4
Do resistance training workouts every other day. Try working out Monday, Wednesday and Friday to keep your metabolism elevated all week long. According to "The Abs Diet," this form of training can keep you burning calories for up to 48 hours or more. Training with weights also improves bone density, burns fat directly from trouble areas and helps to fight the insulin resistance that can cause Type II Diabetes.
Step 5
Do 30 minutes of cardiovascular training at least three times per week. If you have a lot of weight to lose, try five or six days a week. Choose activities you like to do such as biking, swimming or jogging. If you like the comfort of the gym, try the elliptical machine, the treadmill or a stair-stepper. Cardio is cumulative, meaning you can do several short duration sessions or one longer workout.
References
- "Combat the Fat"; Jeff Anderson; 2008
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "The Abs Diet"; David Zinczenko; 2004
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