how to lose weight fast

Exercise to lose weight fast

Do Cardio

Cardio if done regularly for 5-6 days a week helps in weight loss and toning of the body.

  • Walking
  • Running
  • Rowing
  • Cycling
  • Aerobics
  • Squats and Lunges
  • Planks

Swimming

Swimming daily for 1-2 hours daily is a great step towards losing weight. Choose anytime from the day to go swimming as it has seamless benefits for our body and mind. It is a great stress buster and increases the stamina of our body.

Skipping

It is a proven method to burn a large number of calories (1000 calories in an hour). It is a high intensity exercise that helps one’s body in achieving a great strength and stamina. Perform this exercise in correct manner and don’t over do it. As it may lead to certain injuries.

Do Yoga

Yoga and meditation keep your mind stress free. These Yoga exercises are the best for the people looking to lose some pounds.

  • Surya Namaskar
  • Virabhadrasana – Warrior Pose
  • Trikonasana – Triangle Pose
  • Purvottanasana – Upward Plank
  • Naukasana – The Boat pose
  • Setu Bandhasana – The bridge pose
  • Bhekasana – Frog Pose
  • Dhanurasana – Bow Pose
  • Shalabhasana – Locust Pose
  • Pawanmuktasana – Wind Releasing Pose
  • Ardha Matsyendrasana – Half Fish Pose
  • Vakrasana – Half Spinal Twist Pose
  • Bhujangasana – Cobra Pose
  • Padahastasana – Standing Forward Bend Pose
  • Paschimottanasana – Seated Forward Bend
  • Shirshasana – Head Stand
  • Sarvangasana – Shoulder Stand
  • Halasana – Plow Pose
  • Garudasana – Eagle Pose
  • Utkatasana – Chair Pose
  • Tittibhasana – Firefly Pose
  • Ustrasana – Camel Pose
  • Ardha Chakrasana – Half Wheel Pose
  • Chakrasana – Wheel Pose

Starting with six basic Yoga exercises daily will help a lot to shred some pounds off your body. A beginner can start with Surya Namaskar, Setu Bandh (Bridge Pose), Dhanurasana (Bow Pose), Pavanmuktasana (Wind-Releasing Pose), Vakrasana (Half Spinal Twist Pose), Bhujangasana (Cobra Pose) and Padahastasana (Standing Forward Bend Pose).
Later move on to the tough Yoga poses like Shirshasana (Head stand), Sarvangasana (Shoulder stand), Halasana (Plow Pose), Tittibhasana (Firefly Pose) and Chakrasana (Wheel Pose)

Do weightlifting exercises

The combination of Cardio and Weightlifting is very good for one looking to have lean body.

Do workout in 2 sessions

Working out 5-6 days in a week is a healthy habit but if you divide your workout in 2 parts for a day. It helps you lose some extra calories which is good for weight loss. It is so because each time you start your workout, it is carried out intensely helping to shred some extra pounds.

Walk while you talk

Talking on the phone? Just do it with a walk. Walking also makes your mind function actively when talking on the phone. Also, it is very helpful for those busy people who don’t get much time for exercises out of their busy schedule.

 

Diet to lose weight fast

Don’t skip your meals

  • It does have a negative impact on your metabolism
  • It leads to overeating which leads to weight gain
  • It can lower blood sugar level leading to diabetes
  • It can increase stress

Eat every 2 hours

It is a healthy habit to have a small meal in every 2 hours instead of jumping over all on the plate.

Avoid sugar and starch food

It will help you gain weight instead of losing.

Drink a glass of water before every meal

Drinking a glass of water half an hour before every meal will not let you eat more and hence will result in weight loss. Drinking water at the right times of the day will help you a lot in achieving your goal.

Drink a glass of lemon after waking up

A glass of hot lemon water will keep your metabolism strong. So, have it daily after waking up in the morning.

7 day diet plan for weight loss

Eliminate White Foods

White food contain carbohydrates which can cause overeating and weight gain. Although it is difficult to eliminate the white food but still one can have control over it. White foods that should be controlled over are white flour, white sugar, white rice, cheese, whip cream, mayo, white chocolates, white potatoes and salt etc.

Green Tea

Green Tea is no doubt a healthy drink to start your day with or to have instead of other beverages like coffee and milk tea. A couple of green tea cups will help you lose some calories during the day.

Good Eating Habits

Follow this simple instruction for healthy meals during the day:
Do not overeat
Do not let your stomach feel hungry
Snack healthy foods/fruits between your meals
6 meals a day

Ban Alcohol

If you are a heavy drinker, quit this bad habit right here. It’s better to quench your thirst with water rather than a glass of beer or whisky. A moderate or heavy drinker tends to eat more than the normal. Actually it’s not that bad if you can stop at having a beer or a 30 ml pack in the weekends. Because these do contain a healthy amount of calories if you know. You can see the chart here explaining the quantity of calories in drinks.

Are you aware about how many calories do you intake with alcohol ?? Click on the image to know calories in alcohol

calories in alcohol

How many calories in alcohol

Have your dinner early

To have your dinner early means to eat it 2-4 hours before going to bed. Eating a light and simple dinner will help you lose weight and improve the quality of your sleep.

Never skip breakfast

Do not skip breakfast instead kick start your day with healthy and quality foods. Skipping breakfast will not only lead to overeating but also lower your metabolism.

Chew the food properly

Chewing breaks down the food into smaller particles which helps in easy digestion. The research confirms that chewing the food properly lets you take time to finish a meal. In this way, one tends to eat less which helps in weight loss.

Have a healthy balanced diet
A healthy balanced diet is an ultimate way of keeping the body weight adequate. This helps in obtaining all the necessary nutrients needed by the body. A balanced diet is the most essential requirement of the body.

Stop consuming Processed and Packaged Foods

Processed and Packaged Foods are directly responsible for obesity. Junk Food are mouth watering and one becomes addicted to them. These packaged foods have artificial sweeteners, flavors and other preservatives in them. But it is very necessary to stop consuming these foods as these are very high in calories, fat and sugar.

Eat Fruits to Lose Weight

Fruits are great options to lose weight. Yes, exactly fruits just don’t keep you healthy but also help you shred some pounds off your body. These 7 fruits are known to lose body weight: Apple, Guava, Watermelon, Pear, Oranges, Strawberries and Peaches.

Green Salads for Weight Loss

Green salads can be replaced with light meals as snacking. These can be eaten simply or by using them as sandwich, burger or toast. You can use broccoli, cucumber, spinach, iceberg, radicchio, basil, garlic, tomatoes and onion between two brown bread slices or buns. These are really fun to eat.

Dry Fruits and Nuts

It is a healthy deal to keep few nuts and dry fruits for snacking throughout the day. These can be snacked anytime between two large meals. Raisins, Almonds, Walnuts, Brazil Nuts, Cashews, Pistachios and figs are well sources of good health and weight loss. Do not over eat them, 5-6 pieces of each dry fruits is enough for a day.

 

Schedule your daily routine

Schedule your daily routine

Planning out the daily routine schedule should be the first step to move towards any health goal. Everyone has different schedule according to their job, work or profession. This should be taken in consideration if you are serious about weight loss. Set your goal and schedule the plans according to your lifestyle.

Healthy Sleep

Take a healthy sleep of 8 hours a day to keep your mind focused and refreshed to perform these activities. As it is not possible to carry out such routine with mind stress. Healthy sleeping hours can be anywhere between 7 to 9 hours. Most of the people are not aware of the fact that a good sleep helps burn calories, boosts fat loss and results in healthy lifestyle.

Weight Loss Supplements

  • Garcinia Cambogia Extract
  • Hydroxycut
  • Orlistat
  • Raspberry Ketones
  • Green Coffee Bean Extracts
  • Glucomannan
  • Green Tea Extract
  • Conjugated Linoleic Acid
  • Forskolin
  • Bitter Orange

Fasting

Consider fasting once a week, trust me it’s not bad at all. Well, fasting is a religious practice but it has some relations with science too. Religiously fasting keeps your body pure and if we think the same with science then it levels the poisons from body. Also fasting helps in giving you quick results in shedding some pounds. There different ways to keep a fast vary from having only water throughout the day or having some fruits. But fasting is only preferable if you are capable of it. Having a fast a week, twice a week or twice a month help a lot in reducing body weight with some extra benefits.

 

Keep yourself motivated for weight loss

When we read the article, we are very excited to hit the gym, adopt healthy habits and shred some pounds. That’s really good but only if you are not fed up before achieving the goal. For this one needs daily motivations through images, quotes, readings or videos. This is also a healthy habit which fills energy within us. Keep in touch with us for daily motivations for weight loss. Subscribe us to keep your yourself motivated until you achieve your health goals.

Tip to reduce weight: Turn your head to the left then turn to the right. Repeat this exercise every time you are offered something to eat.

Before considering these all tips, you must ask yourself that are you really serious about losing weight? Because this is a bit difficult process to transform your body by weight loss. It is not that easy process if you are not dedicated for actually shedding some pounds off your body. But once you make your mind for weight loss, this is the best plan. For this, you got to control your diet, exercise regularly, have a healthy routine, limit the junk food and much more. And these all activities involve dedication in order to achieve a healthy goal. Read here 7 days Balanced diet plan