You don't need fad diets, a personal chef, or prescription pills to lose weight quickly. The fastest ways to lose weight for free are simple, and you can incorporate them into your daily routine. In order to lose weight you have to burn more calories than you take in; it's as easy and as hard as that. To kick start your weight loss cut down on the amount you eat, exercise more, drink plenty of water and boost your morale by finding a weight-loss partner.
Reduce Portion Size
Eating the right foods is important, but eating the correct amount of those foods is vital. It is easy to sabotage a healthful diet by over-eating, so pay attention to portion control. The Mayo Clinic notes: "You may be confusing portion control and servings. A portion is the amount of food you put on your plate. A serving is a specific amount of food defined by common measurements... If your portion control is out of control, you may be supersizing your meals and yourself." Use small plates and bowls when eating at home. If you're eating in a restaurant order half-portions, or ask to have half your meal put in a doggy bag right away so you are not tempted to over-eat.
Exercise Hard
If you want to lose weight fast, you need to burn fat through exercise. A University of Pittsburgh study found that the recommended 30 minutes of moderate intensity exercise several days a week is not enough to lead to significant weight loss. To lose weight, and maintain weight loss, participants in the study exercised at least 60 minutes per day. The good news is that: "exercise was more strongly associated with weight loss than any other factor, including diet."
Stay Hydrated
Drinking plenty of water has a positive effect on weight loss for several reasons. Water will help you feel full and curb food cravings due to thirst, which means you eat fewer calories and still feel satisfied. German researchers have also discovered that drinking water itself speeds up metabolism. In a 2003 study, reported in the "The Journal of Clinical Endocrinology and Metabolism," scientists discovered that: "Drinking 500 ml of water increased metabolic rate by 30 percent" in both men and women.
Team Up
Losing weight is faster and easier if you have a support system. A University of Connecticut study showed couples experienced "impressive" results in improving their eating patterns, activity levels and overall weight loss when they participated in a weight loss program together.
References
- Mayo Clinic: Weight Loss -- Guide to Portion Control for Weight Loss
- "TIME": The Myth of Moderate Exercise, Laura Blue, July 28, 2008
- "The Journal of Clinical Endocrinology and Metabolism"; Water Induced Thermogenesis, M. Boschmann, December 2003
- "Boston Globe"; Love, Money May Help Weight Loss, Elizabeth Cooney, January 5 2009
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