Most doctors and weight loss clinics recommend losing one to two pounds per week from a combination of smart diet choices, decreased calorie consumption and increased activity. Dieters often find that the first few weeks of lifestyle changes trigger a quick burst of weight loss. If you need fast results from your diet or weight loss plan, adding small lifestyle changes, such as drinking more water or eating fiber, can jump-start your body's metabolism.
Drink Water
Dehydration forces your body to hang on to water, causing bloat and excess water weight. The Mayo Clinic recommends drinking an eight oz. glass of water eight times daily, while the Institute of Medicine suggests three liters of fluids for men and 2.2 liters for women. Water flushes toxins, allowing your liver to efficiently burn fat, and also ups your energy levels encouraging more calorie-burning activities.
High Fiber for Low Fat
HIgh-fiber foods, like vegetables, fruits, and whole grains, are more filling and satsifying, so you eat less throughout the day. Fiber-rich foods also move toxins and waste out of your colon, enabling your digestive tract to effectively process fats and carbohydrates.
Graze on Mini-meals
Break your meals into six mini-meals or snacks throughout the day. Eating something small every three hours keeps your metabolism at its most efficient level throughout the day. Instead of eating a full breakfast, eat just the scrambled egg. A few hours later, have a piece of fruit. Next, eat a small sandwich, followed by fresh carrot sticks as an afternoon snack.
Work Out Twice a Day
Your metabolism burns more efficiently during and after working out. Schedule shorter workouts throughout the day, at least morning and evening, to keep the metabolism benefits working throughout the day. Your Basal Metabolic Rate refers to how many calories you burn at rest; frequent short bursts of activity raise your BMR for more total calorie burn.
Skip the Alcohol
Refrain from alcohol for a few weeks to get the most from your diet and workout regime. Alcohol lowers your metabolism, triggers snack cravings and most regular drinks have empty calories.
Eliminate Sugary Drinks
Cut out regular soft drinks, sweetened teas and juices, and other beverages with excessive sugar. Eliminating three cans of soda can quickly cut more than 300 calories from your daily intake. Liquid calories are harder to keep track of and do not fill you up.
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