31 Fast Weight Loss Tips
1. Workout smarter
Did you know you can actually lose more weight & keep your metabolism fired up longer by doing 3-to-4 shorter 10-minute workouts instead of 1 big 30-to-40-minute cardio workout?
A research study at the university of Pittsburgh found that women who split up their 40 minute cardio workouts into 4 separate 10 minute cardio workout sessions during the day LOST 20 pounds while... the group of women who did one big 40 minute cardio workout only lost 14 pounds and...
The reason why more shorter workouts are better is because you never give your fat burning metabolism a chance to slow down.
2. Take a break to lose weight fasterA University of Tokyo study found that people who took a 20 minute break about halfway thru their hour-long cardio workout burned 20% more fat than the people who worked out for an hour straight non-stop because... Taking short 20 minute workout breaks makes your fat-burning hormones work much better.
3. Drink WaterWater Lowers the Amount of Fat Stored in your body
Your kidneys get very lazy on the job when you don't drink enough water and as a result of you not drinking water, your kidneys give most of its unfinished work to your liver.
One of your liver's functions is to help your body burn stored fat for energy and it can't perform that job fully if it has to do the kidney's job also.
By not drinking water you put your liver on double duty, decreasing its fat burning potential and causing you to store more fat. If you drink enough water your kidneys will stop being lazy, do its job of excreting waste products from your body, and...Keep reading
4. Fast weight loss = YOU eating more RAW fruits & veggiesYour body has to burn a lot of calories to break down the RAW fruits & veggies you eat so basically... You're losing weight fast every time you eat fruits & veggies and people whose diets are dominant in fruits & veggies tend to lose weight faster and maintain their weights much longer plus...
Fruits & Veggies give you longer lasting energy while fighting off hunger cravings which means you'll never get fat but fruits & veggies will keep you burning fat! and... Researchers at Tufts university found that the more vegetables people eat - the thinner they are. See how to lose weight without counting calories
5. Drink Green TeaStudies show you can burn 35-43% more fat during the day when you drink 3-5 cups of green tea - See how to make your own fat-burning Green Tea
6. Eat more fiberGetting more fiber in your diet can help you control your weight. Eating fiber prevents you from overeating because it makes you feel full.
You'll have an even greater feeling of fullness and higher energy levels throughout the day if you eat meals that are mostly made up of fiber, protein, and water.
Fiber also slows down the digestion of foods you eat keeping your blood sugar/energy levels in check preventing you from getting hungry and... Keep reading
7. Eat more proteinYou'll eat up to 500 calories less per day when at least 30 % of the calories you eat is from protein and... You increase your body's fat burning metabolism every time you eat fiber & protein because your body has to burn a lot of calories just to digest the protein & fiber you eat plus...
Protein speeds up your weight loss by helping you build and/or maintain lean muscle that also raises your fat-burning metabolism and...
The main reason why people lose weight fast on high protein diets is because Protein suppresses appetite by keeping you fuller longer.
8. Drink milkRecent research now shows that including more dairy in your in your diet may make it easier to lose those extra pounds and burn fat without cutting back too much on calories.
One of the most exciting findings of this new research is diets that are dairy-rich will help you almost double the rate of weight loss as compared to dairy-poor diets and... Keep reading
9. Limit your saltConsuming more than the recommend 2500mg (1 tablespoon) of sodium each day will cause you to retain water and gain weight (bloating)
When you limit the amount of sodium you eat your body will begin to expel some that unwanted water weight and... Keep reading
10. Get more activeAdding a little physical activity to your daily routine will help you start losing weight quicker than you can imagine.
Don't Worry, getting more active doesn't mean you have to sign up at a gym and take tae-bo or start participating in marathons regularly!
There are many ways that you can gradually become more active to lose weight and... Keep reading
11. Wake up & Workout!As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3 times as more fat as opposed to working out at any other time during the day. Here's Why: Keep reading
12. Don't skip breakfastFact: People who skip breakfast are 4 times more likely to be FAT than people who Don't skip breakfast!
Eating breakfast in the morning also gets your metabolism started.
A recent Study at the University of Texas at El Paso found that people who ate breakfast also ate 100 less calories a day and if you eat 100 less calories every day for one year - you'll easily lose 10 pounds.
Don't skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat because... Keep reading
13. Men & maybe women? - Lift heavier weights to burn fat faster
IF you lift heavy weights (that allow you to only do 3-to-5 reps per set) you'll burn more calories during your weight training workout if you lifted lighter weights for 8-to-12 reps and the reason is simple...
You burn more calories or use much more energy to lift heavier weights plus... You'll get a much greater after burn effect from lifting heavier weights because of the high intensity and because of the fact your body's metabolism will burn more fat to help your body recover from your heavy weight training workout - Go here to see what after burn has to do with weight loss
Extra secret tip for men: Do fast weight loss workout #2 using heavier weights that only allow you to do about 5-to-8 reps of each exercise to really burn fat fast & build muscle at the same time and did you know... lifting heavy weights will increase your testosterone
14. Do cardio last to blast fat fastBefore you hop on the bike or treadmill for an hour it's best that you spend 45 minutes doing a moderate-to-high intensity weight training or body sculpting workout to use up most of your body's stored carbs or glycogen for energy so when you do get ready to do your cardio workout...
Your body will began to burn more fat for energy during your cardio workout rather than a combination of fat and carbs because you already used up most of your body's stored carbs for energy during your 45 minute body sculpting workout and...
This tip is almost like fast weight loss tip #11 where you workout with most of your stored carbs GONE so you can burn more fat but get this...
You can blast away twice as much fat if you do a higher intensity workout after your body sculpting workout like intervals or Tae-bo and a perfect example of a ready-made weight training workout followed by intense intervals is fast weight loss workout #1
15. Walk 10,000 steps a day & lose an extra 10 pounds a yearIf you don't have time to go on an exercise program - buy a pedometer, wear it, and try to get in 10,000 steps a day to burn an extra 100 calories or more everyday which adds up to you losing over 10 pounds a year with minimal effort on your part.
16. Use music to lose weight fastUse your favorite music to keep you motivated and energized longer during your weight loss workouts to reach your weight loss goals faster.
A recent study shows that overweight people who did their weight loss workouts to music lost an average of 16 pounds - twice as much as the people who didn't workout with music. Go here to see other ways to get motivated to lose weight fast.
17. Switch To a Mediterranean Diet As Soon As PossibleWhich people are the leanest, least overweight, longest lived, and have lowest rates of chronic disease on earth? The people from the Asia & the Mediterranean regions do. The main reason why these people are the leanest and least overweight is... Keep reading
18. Have water or vegetable juice before mealsDrinking a glass of water or vegetable juice before your meals will suppress your appetite so you will not eat that much so you can lose weight fast. See more things you can drink to lose weight fast.
19. Remember to take your multivitamins every day!Research shows that taking your vitamins daily helps you maintain your weight and it also helps reduce your appetite while you're on a weight loss diet plan and get this...
When researchers asked over 500 men & women if they took multivitamins daily - the men & women that did take multivitamins daily had lower bodyweights & less body fat and in another research study...
45 overweight people who didn't use multivitamins were put on a weight loss diet and given multivitamins and at the end of the 15-week study - everybody in the study lost weight mainly because they were on a weight loss diet but the multivitamins probably helped them stay on the diet longer by reducing their appetites and...
If you don't get the right amount of nutrients - your body will MAKE YOU HUNGRY by increasing your appetite so you'll eat more (and probably gain weight) to get the nutrients you need and taking multivitamins prevents this
- Ladies may want to use One-A-Day Women's Multivitamin and...
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Men may want to use One-A-Day Men's Multivitamin
20. Make Yourself heavier to lose weight faster
The more you weigh the more calories you'll burn while exercising (Go here to see why) so... You can make yourself heavier by wearing a weight vest, book bag, or backpack to burn more calories while walking or running and...
You only need to add an extra 20-to-30 pounds to your weight vest, book bag, or backpack to lose weight faster.
21. Sleep Just RightDon't sleep too long or TOO short because according to a study done by researchers at Laval University in Quebec... People who slept TOO LONG (over 8 hours) & people who slept TOO SHORT (under 6 hours) were more likely to gain weight than people who slept the normal 7-to-8 hours and...
When you don't get enough sleep the levels of leptin in your body are lowered. Leptin is a blood protein that suppresses your appetite. With your levels of leptin being lowered due to sleep depravation... Keep reading
Look at 33 Secrets to a Good Night's Sleep
22. CHEW your food longer and lose weight fasterYou should chew everything you eat at least 8-12 times. Eat slowly. Your body doesn't realize that you've had enough to eat until several minutes after you've had it.
If you eat too fast... Keep reading
23. How to eat a lot more & Lose more weight than people who dietIf you exercise for 45+ minutes at a moderate-to-high intensity at least 5 times a week... You'll be able to eat up to 500 more calories a day than the actually calories you need to lose weight simply because...
You burn the most calories when exercising for long periods of time at higher intensities meaning you can get away with eating an extra snack everyday and still lose 1-to-2 pounds a week and In a University of Pittsburgh study...
Women who ate 2,000 calories a day and exercised for 60 minutes at moderate-to-high intensities lost the most weight out of 4 different test groups. Go here to see if you're working out hard enough to lose weight
24. Eat about 1500-to-2000 calories a dayMost men & women can lose 1-to-2 pounds a week or a little over 10 pounds in 5 weeks without even feeling hungry if they eat 1500-to-2000 calories a day by eating mainly weight loss foods and...
If can't exercise - you may want to eat 1200-to-1500 calories a day and if you're active - You want to eat 1700-to-2000 calories a day and...
Try to split up your 1500-to-2000 calories into 5 smaller smaller meals to burn even more fat.
25. Use baby utensils to prevent overeating
Use smaller plates instead of big ones to limit your meal or portion sizes and also use baby forks or spoons so that'll force you to take smaller bites which will make your meal last longer plus you FEEL full quicker on less calories.
26. High Carb or High Protein for fast weight loss?
IF you workout at least 3-to-4 times a week... You want to eat more complex carbs by making sure only 30-to-40% of your calories come from lean proteins & healthy fats so you can have the extra energy to workout longer, burn more calories and lose more weight but on the other hand...
If you want to lose weight without exercising - then a higher protein diet (where only 30-to-40% of your calories are from carbs) will help you lose weight fast (see fast weight loss tip #7 to see why) but the smartest way to lose weight fast is to probably...
Eat High carbs on your workout days and High protein on your Non-workout days.
27. Eat andTake a 5-10 minute walk after each meal. It doesn't have to be a walk, but any activity will do. The reason you should do this is because... Keep reading
28. WALK! & DON'T RUN to maintain your weightAccording to a study in the International Journal of Obesity - People who walked at least 12 miles a week (or 1-to-2 miles a day) no matter how fast or slow they walked were able to maintain their weight.
29. Please Avoid sodas - Even Diet sodasSince regular soda is basically a weight gainer drink and since water is a 0 calorie weight loss drink - You would lose 1 pound every week if you replaced 2 bottles of soda with 2 bottles of water so go here to see how to stop drinking soda and...
Some studies now link high consumption of diet soda with weight gain because even though diet sodas have 0 calories... The artificial sweeteners increase your cravings for sugars and other foods that make you gain weight.
30. Don't sit down for more than 4 hoursAccording to researchers at Missouri University - sitting down or being virtually inactive for longer than 4 hours slows down your metabolism making it easier for you to store fat so to prevent this from happening try standing up for at least 10 minutes within every 4 hours and you don't have to worry about doing this while sleeping (see fast weight loss tip #17)
31. Say "So that" EverydayAsk yourself Why you want to lose weight and after you come up with a reason why... Just keep on saying SO THAT.
For example - Why Do you want to lose weight...
- I want to lose weight to look better SO THAT...
- I can feel more confident about myself SO THAT...
- I can be the best looking person at my high school reunion SO THAT...
- I can see the surprised looks on the faces of my classmates SO THAT...
- I may be able to go on a date with the person I had a crush on in high school
The more times you say SO THAT the more and more motivated you'll become to lose weight. I don't know about you but...
If you can come up with at least three SO THAT'S - nothing will stop you from losing weight.
More Fast weight loss tips...
- 13 ways to speed up your weight loss
- 11 ways to speed up your metabolism
- 4 tips to lose weight after having a baby
talha
Get motivated to lose weight and
then go here to start losing weight and your friends will stop making fun of you!
Adrian Bryant | 12.20.09 - 5:37 pm
please help me i am very fat and all my friend make fun of me
talha | 12.20.09 - 1:51 am
danette
See why you cant lose weight here (read all) but...
Your weight gain could be related to the meds you are taking.
I'm not a doctor and I'm not advising you to stop taking them but you may want to ask you doctor for alternative meds that will not cause weight gain
Adrian Bryant | 12.02.09 - 1:13 pm
I have gained 25 pounds in 4 months and am uncertain as to why. I am pre-menopausal and take a lot of different medications for asthma- one is an inhaled steroid, ptsd, depression and anxiety. I also am taking a blood pressure med not because I have high blood pressure but to slow my rapid heart beat and anxiety. I am watching what I eat and have begun to exercise but I am still gaining weight. Any suggestions?
danette | 12.01.09 - 5:31 pm
SABRENA MACK
You may want to go here and read everything on this page - including the comments at the end
Adrian Bryant | 12.02.09 - 1:12 pm
CAN YOU GIVE ME SOME TIPS ON HOW TO KEEP MY WEIGHT UNDER CONTROL...WHEN I HAVE HYPOTHYROIDISM....I HAVE BEEN BATTLING WITH MY WEGHT FOR YOURS UNTIL LAST YEAR I FOUND OUT I HAD AN ENLARGE THROID GLAND, THANK GOD IT WAS NOT CANCEROUS. THE GAIVE ME RADIATION TO SHINK MY THYROID SO NOW I HAVE TO TAKE 250 MCG OF THYROID MEDS TO KEEP IT BALANCED. I NEED HELP
SABRENA MACK | 11.26.09 - 9:40 am
Ashley
Make your intervals more intense
see these 8 rules to lose weight fast with intervals
Adrian Bryant | 11.19.09 - 9:19 pm
Why only 3-4 times per week? I am 24 yrs old. I am in pretty good shape just because I work outside all day on kind of a mini farm. I got a pedometer and found I walk 10,000- 11,000 steps a day on an average day. So I decided to aim for 15,000 I eat good food, that is whole foods, some of it grown myself. Not HFCS, hydrogenated fat etc.
ashley@naturespets.com
So, I started trying to get more exercise because I started gaining weight for no apparent reason. I am about 40 lbs overweight. I am taking herbs for female hormones and thyroid as I have other symptoms of that.
So, I started jogging until I was winded pretty good, then walking until I was aired up and going back and forth. I was mostly trying to get my 15,000 steps per day (I often get 17,000) I then read about interval training, so I've morphed more into doing that. I'm running outside, on a dirt road and there are hills, so I will especially try to run fast up the two main hills and throw in jogging and sprinting.
I'm wondering how fast I should be losing weight. I'm going about 3 miles, it's about 40-45 minutes. I have gotten to the point it does not make me sore or anything, and I don't feel very pooped,so I am about to start going longer, but is more intense a better idea? I've been doing this 5-6 days a week. I figured I would drop back to 3 times a week once I had lost all the weight I was needing to lose.
I have maybe lost 4 lbs in a month. Should I have lost more? I am very genetically predisposed to obesity, on my father's side, all of his sisters were very big, like 300- 400 lbs. Two had their stomach's stapled. I think the only reason I'm not is that I am naturally active and eat well. I like to be outside, my hobbies are all outside stuff, horses, goats, gardening etc.
Ashley | 11.18.09 - 9:36 am
the tips you,ve given are great and work well but after the 1st few days i end up going back to my old ways
at the moment im trying this new weight control system you dont eat any carbohudrates or sugars after 7 and it seems to be quite good
sweety | 09.29.09 - 10:00 am
coraline
Any of the foods here at NowLoss.com/199 and it does not have to be "breakfast" food but...
grapenuts and fiber one are great weight loss cereals
Adrian | 08.31.09 - 4:57 pm
what? i thought the quaker one would be good 3/4 of it is 120 and the cookie crisp is only 100 what would u suggest to eat for breakfest when on a diet?
coraline | 08.30.09 - 10:52 pm
coraline
Neither ONE!
but if you had to choose I would take the quaker
Adrian Bryant | 08.30.09 - 7:48 pm
hi adrian i was wondering if ur on a diet wich cereal is better to eat?quaker oats maple brown sugar or cookies n crip cereal i always have Two 3/4 servings of cereal
coraline | 08.30.09 - 1:15 pm
jess
Only an ounce per pound you weight is all you need + only about 2 liters is needed
Adrian Bryant | 08.24.09 - 7:27 am
if i drink 4 liters a day will water fasten my metabolism and by how much?
jess | 08.23.09 - 8:08 pm
jess
More than likely you don't have to take with meals but you need to use your own judgement for that on whether to follow the manufacotrs instructions
Adrian Bryant | 08.23.09 - 12:44 pm
if supplements say to take with a meal do u have to? or can u just take them with a full glass of water will they have the same effect if u take them just with water
jess | 08.23.09 - 12:35 pm
coraline
Probably not but if so it's not enough to effect weight loss or gain
Adrian Bryant | 08.23.09 - 12:44 pm
do perscription pills have calories?
coraline | 08.22.09 - 11:39 pm
dcs3594
Why not combine both by doing fast weight loss workouts #1 0r #2
Adrian Bryant | 08.22.09 - 8:07 pm
is doing streghth burning exercises with just your body weight count as a ten min work out or do you need to do cardio as a ten minute workout
dcs3594@cliffhanger.com
dcs3594@cliffhanger.com | 08.21.09 - 11:34 am
rosy
Only the green tea is going to help you burn extra fat really but remember...
Diet & exercise is your ultimate fat burner
Adrian Bryant | 07.28.09 - 6:40 pm
i wanna take green tea fat burner soft gels but will they work? or should i just take the tea bags the soft gels have these ingredients: soy bean oil,gelatin,purified water,glycerin,beeswax,soy lecithin,titanuim dioxideand sodium copper chlorophyllin.
the softgels are by: applied nutrition.com
rosy | 07.26.09 - 11:57 pm
coraline
yes - most spices will help speed up metabolism
Adrian Bryant | 07.26.09 - 1:31 am
can hotsauce like tapatio help u burn calories or make ur metabolism faster?
coraline | 07.25.09 - 6:51 pm
coraline
too many bad foods here, eating too much and not exercising make you fat
Adrian Bryant | 07.23.09 - 11:17 am
does too much saturated fat make u gain weight? and do antioxidants burn fat?
coraline | 07.23.09 - 1:32 am
maria
it'll help you have more energy for workouts to make you workout harder to burn more fat but YES...
YOU CAN lose weight without it
Adrian Bryant | 07.04.09 - 3:14 pm
do you recommend hydroxycut hardcore??
im about 170,5'3, and i workout everyday
thanks
maria | 07.04.09 - 2:53 pm
See the rest of the Questions other people asked about these 31 fast weight loss tips or...
Hey, i'm Riya. I'm 5'4" and weigh 143lb. I want to lose 20 pounds in 10 weeks. Please help by suggesting workouts and the type of food.
Riya
Hello Adrian
How can I lose weight when a person like me dont have a problem with over eating. I am 5'9 250 pounds I hit the gym daily (eliptical machine , power walking) and I cant seem to get results. I tried the south beach followed the rules and only lost 6 pounds for the month of Jan2010. Eating five meals a day isnt doable for me cause I really dont be hungry , I also love veggies and fruit ,but I dont like milk and cheese so what suggestions can you give me?
i am 16 years old i am 5'6 5'7 and i weigh 130 i really need to loose this weight for a family vacation in august, but i also work and go to school. most of the weight is in my belly i have a gutt really bad to were people think i am pregenant. PLEASE HELP
You're going to have to fit this plan in your schedule to lose belly fat since you are not overweight
Hi,
I stumble upon your website and really find it very informative. I have the last 10pounds to lose and find it incredibly hard. Ive tried everything almost everything but cant seem to get there. I'm 5ft6inches tall and weigh 123pounds, i know im not fat but i just want to lose the last 10pounds of my baby weight. i eat rather healthily so over the year i lost about 20pounds just watching my diet and not excercising as i couldn't find the time. Recently, i invested on a treadmil and have started using it. I though if i add excersie i should be able to see the weight going off. But it din happen. The first week i gain 2 pounds walking on the treadmill everyday. And it took me another week just to lose the 2pounds i gained. Now it has been 6weeks and i still haven't lose a pound since i started excersing. Some week i excercise 5 times a week & sometimes 3 times a week and each time i aim to burn 600calories that takes me about an hour which includes fast walk, run and jog. I only excercise at night after my kids go to bed. Im losing the momentum to keep going as i don't see any results since i started to excercise. I also watch how much calorie i eat each day so i don't know where i could have gone wrong. Will really appreciate your suggestion. Thanks..
Hi Adrian, its a a bit weird but it was definatly sent by you the lable sticker on DVD says.
For a Free Workout & Diet Plan
To Look good Naked...
Go to NowLoss.com
that is truly weird!
what exactly is on it?
I waited for 2 weeks for this free DVD, I was very excited once i received it because of the fantastic feedback on your web site, I sat down to watch it and to my shock and disappointment i had recieved a DVD about God and people talking about having faith, the DVD had nothing to do with weightloss or diet plan at all, I think you sent me the wrong DVD and whats even more disappointing you no longer have any left.
not my DVD!
I dont have anything close to that in my area
I'm a freshman at college and at the beginning of the year I was 110 lbs but throughout the semester I have gradually gained weight and am now 120 lbs. I exercise 6 days a week; I am a runner and I usually go on a 30-60 min run and do 20-30 min of an ab workout. I also eat a fairly balanced diet. I think my weight gain has been due to the fact that I drink a lot on weekends. I am 5'5 so this is not an unhealthy weight for me but I just want make it so I don't continue on this route. Is there anything I could change in my workouts that would make me lose weight, or do you think the only way is to cut back on drinking?
it depends on how much you drink and how fast you gained 10 pounds but...
Staying active and watching what you eat will prevent furhter weight gain
Adrian, i am 52 and having a really hard time losing 20 lbs,
1. can i liquify my 2 fruits or vegetables along with the protien powder before each meal and just drink it or will i destroy the fiber.
2. should i add physillum husks for fiber to this drink or will i get the fiber from the fruits or vegetables.
3. i am confused, do i exercise in 10 minute increments or the other suggestions of 30-40- minutes, (ie. exercising when you awake,) ect.
4. if i am suppose to exercise when awakening, how do i eat right away and exercise with a full stomach.
i really need your help and thank you so much for making this information available, i have gotten extremely discouraged.
Could you put all this information together, i am not sure how to make it all work, what would that system look like, and maybe just list a diet and work out suggestion for various age groups or at least for me , female , 52, works at a desk all day. helppp!!!!!!!
1. YES
2. NO - enough fiber food fruits & veggies
3. You can do short 10 min workouts 4+ times spread out during the day 3-4 times a week but if you do that - you need to do intense workouts like these here OR...
You can do 1-to-2 20-to-40 min intense interval workouts a day 3-4 days a week
4. You exercise first thing in the morning (if you can) and then eat your first meal
Hi Adrian,
I was trying to loose weight for so many years by dieting, exercising and etc.. But It was all just at the begining and then in a short period I stopped. I'm currenty weighing 83 Kgs with a height of 5'2". Please give me a 40 minute exercise schedule to loose wight faster and some diet tips.
Regardsm
Avanthi.
Is there a specific fast weight loss for an apple shape person?
No - you just follow a basic diet and exercise plan like everyone else
hey, i realyy need to lose weight. im 16 years old and almost 16 stone! 
can you send me a dvd aswell pleaseeeeeeeeee?
