Losing weight quickly and safely means that you must combine an exercise program with proper nutrition. If you eat the right foods at the right times, it will feel effortless. Follow a few basic guidelines to lose weight safely, quickly and easily.
Step 1
Work out with weights three to five days per week. "The Abs Diet" by David Zinczenko recommends three full body workouts on Monday, Wednesday and Friday for example. You don't need to train very intensely to burn fat and get the muscle-building benefits of resistance training, says Mackie Shilstone in, "The Fat Burning Bible."
Step 2
Perform 30 minutes of cardiovascular activity right after your weights workout, says "Combat the Fat" author Jeff Anderson. Examples include the treadmill, exercise bike, stair-stepper or elliptical machine. Timing your cardio this way allows your body to target fatty acids--using them for energy, according to Anderson.
Step 3
Eat three smaller meals per day with three healthy snacks between them for a total of six per day. Zinczenko recommends this strategy because it suppresses hunger, stabilizes blood sugar, speeds up metabolism and energizes your body all day long. Include at least 15 to 20 g of protein at each meal or snack.
Step 4
Consume 40 percent carbohydrates, 30 percent protein and 30 percent healthy fats at each of your meals and snacks. According to, "The Fat Burning Bible" by Mackie Shilstone, this is the best fat-burning ratio of macro-nutrients. Include lean proteins, low-glycemic carbohydrates and poly or monounsaturated fats. For carbs eat brown rice, oatmeal, whole-grain breads and pastas or quinoa. Examples of healhty fats include omega-3, olive oil, avocados, nuts and seeds.
Step 5
Drink at least eight 16 oz. glasses of water every day. Anderson says that drinking more water naturally speeds up metabolism, suppresses your hunger and hydrates your body for better overall health and wellness. Have a full glass of water with each meal and sip from a water bottle throughout the day to make your daily water quota.
Step 6
Add a few safe fat-burning supplements to speed up your weight loss. Conjugated linoleic acid or CLA and omega-3 fish oil are fats that help your body burn fat faster. Take 1 to 2 g of each three times daily with meals, says author Matthew Kadey in his book, "Five Fat Fighters". In addition, take green tea extract containing 300 mg of EGCG up to three times daily before meals.
Step 7
Eat a cheat meal once a week. Diets actually slow down your metabolism over time, according to "Xtreme Lean" author Jonathan Lawson. The body lowers metabolic rate as a defense mechanism against starvation. However, you can trick your body into burning fat faster by indulging once every week or so. Do not binge at your cheat meal. Have a few pieces of pizza and a bowl of ice cream or whatever else you have been craving.
Things You'll Need
- CLA
- Omega-3 fish oil
- Green tea extract, 300 mg EGCG
References
- "The Abs Diet;" David Zinczenko; 2004
- "The Fat Burning Bible;" Mackie Shilstone; 2005
- Muscle & Fitness Presents 2010 Edition The Ultimate Supplement Handbook; "Five Fat Fighter;" Matthew Kadey
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
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