Losing weight super fast requires a lot of hard work and dedication. You will not only have to be aware of everything you are putting into your body, you will also have to expend more energy than you are inputting. This requires combining intense exercise with a healthy diet and taking care of your body.
Kettlebells
Research from the American Council on Exercise and the University of Wisconsin shows that working out with kettlebells is one of the fastest ways to lose weight. The study conducted tested subjects using a 12-, 16- or 20-kilogram kettlebell, swinging the kettlebell in a one-handed motion between their legs and over their heads. On average, the study concluded that an average of 272 calories are burned during a 20-minute workout using kettlebells, not counting any additional calories burned due to anaerobic effort. Researchers contribute the high calorie burning to the fact that using kettlebells is a total-body workout in an intense, interval training format.
Interval Training
Interval training is short, high-intensity cardio exercise alternated with long periods of lower-intensity cardio exercise. Most people exercise continuously, for example, walking or jogging at a consistent speed for a consistent amount of time. According to Jillian Michaels in “Making the Cut”, interval training is more effective at burning fat while maintaining muscle mass compared to longer duration workouts. This is because interval training utilizes a largernumber of the body’s muscles. Additionally, performing the high-intensity work places more energy demands on your respiratory, cardiovascular and nervous systems, helping you lose more weight faster.
Dietary Fiber
Fiber supplements are useful in losing weight quickly, as they control hunger and slow the absorption of food in your body. Additionally, fiber improves the function of your digestive system and helps lowers the risk of heart disease and cancer. Nearly every poorly functioning digestive tract can benefit from an increase in fiber, according to Jillian Michaels in her book “Making the Cut.” After fiber has entered your system, it ineracts with the foods and substances you eat and slows down the rate you oxidize your food into blood sugar. You should consume approximately 25 to 35 grams of fiber a day. If you are eating a healthy diet, supplements should not be necessary. However, if you find you are hungry while counting calories, adding fiber is a way to manage cravings and keep you full longer.
Get More Sleep
Sleep is a critical part of weight loss, according to a study published in June 2010 in the U.S. National Library of Medicine. The study found that sleeping less increased the amount of ghrelin and leptin, the hormones in the body that control your appetite. And according to the New York Times, a study at the University of Chicago showed that both men and women consumed significantly more calories after five and a half hours of sleep, compared to those having eight and a half hours of sleep. Losing sleep decreases your body’s growth hormone levels, which regulate your body’s fat and muscle proportions. Additionally, lack of sleep triggers the release of cortisol, a hormone that promotes abdominal fat.
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