6 Tips to Lose Weight Fast
We all want to lose weight fast, we all look for the newest miracle product that is going to help you get skinny without working out or eating right. These 6 tips have scientific merit and are what you need to lose weight fast!
1.Put Down the Soda, Drink More Water!
Nothing has exploded midsections more than the prevalent use of soft drinks in America. In 1990, only around 10% of Americans were considered Obese (https://stateofobesity.org/adult-obesity/). By 2017, 40% of adults are obese (https://stateofobesity.org/obesity-rates-trends-overview/). Unfortunately studies show that the average American only drinks 20 ounces of water a day (https://www.theatlantic.com/health/archive/2013/03/how-much-water-do-people-drink/273936/).
Water helps flushes away toxins and fat metabolites, increases metabolism, and makes you feel full. Water is the ultimate “supplement” for your diet! Here is a study on using water as a diet aid (https://www.ncbi.nlm.nih.gov/pubmed/18787524).
2. Protein Helps With Weight Loss
Yes, bodybuilders who want to get bigger eat protein, but so should you if you want to lose weight. The reason is that quality protein keeps you fuller, helps build lean muscle mass that burns fat, and is less likely to be turned into fat. Lean protein options like eggs, seafood, and quality (and tasty) protein shakes like 1st Phorm Level-1 is low in calories, but high in muscle making, fat burning, goodness. A protein shake should be used for replacing an unhealthy meal.
Post Workout protein shakes, even with simple carbohydrates also help you lose weight. This is because when you workout, you create trauma inside the muscles. You actually create small tears that need to be repaired. Your body needs protein like Phormula-1, a fast digestion, super high quality protein to rebuild and repair the muscle. I suggest the Post Workout Stack from 1st Phorm.
Here is a study that talks about the benefits of eating a high quality protein breakfast when it comes to weight loss (https://www.independent.co.uk/life-style/food-and-drink/protein-rich-breakfast-weight-loss-diet-lunch-inner-snacks-healthy-a8141266.html).
Some of our best success stories…
3. Lift Weights, Even if you Don’t Want to Get Bulky
You won’t get bulky lifting weights, especially if you are in a calorie deficient state. Lifting weights helps create lean muscle, the strong foundation of a sexy body. This lean muscle helps you burn more fat at rest. Lifting weights also improves cognitive function.
4. Don’t Forget Your GUT!
As I age, the one thing that I wish I would have taken better care of is my gut. Gut health is everything as you age, and if you are wanting to maximize your diet, focus on your gut!
Your digestive health and much of your overall wellness comes from your gut. There are millions of bacteria in our bodies, some good, some bad. Good bacteria helps you digest food better and also helps you rid illnesses.
Too much bad bacteria can make you feel hungry all the time. It also causes inflammation that can cause weight gain (https://www.healthline.com/nutrition/gut-bacteria-and-weight#section4).
5. Nutrition/Working Out is 90% of the Game, but Sleep is Important!
Studies show that sleep is extremely important to weight loss. Lack of sleep causes hormonal changes that can cause you to be more hungry. The more hours you are awake also gives you more opportunity to eat. Sleep also helps your muscles recover properly after a workout (https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sleep-and-weight-gain/faq-20058198). Shoot for 8 hours a sleep a night.
Lack of sleep can be caused by stress. Stress can cause weight gain and increased cortisol levels. I suggest taking a product like Core-21 to help you sleep and reduce cortisol levels.
6. Stay Consistent
It is Tuesday, do you workout on Tuesday? Then go to the gym. Is it lunchtime? Eat your prepared lunch. Do you allow yourself a cheat meal on Saturday, is it Saturday? People with the best weight loss stories stayed consistent. We may all have a bad day, but we don’t allow it to turn into a bad week.
Have your meals planned out, have your workouts scheduled, and you will see the best results. Below is a photo of the before and after one of my most successful clients. She lost 151 pounds in 12 months.
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Thanks for reading,
Personal Trainer/Sports Nutritionist