Share on Google+Share on FacebookShare on LinkedInPin on PinterestShare on RedditShare on StumbleUponTweet about this on TwitterEmail this to someonePrint this page





The problem with dieting is that it takes way too long to see results.  This is a common phrase that is thrown about.   If I really want to look good for your high school reunion in a couple months, I should have started a year ago.  Is it even possible to lose a lot of weight in the short term?  The longer term approach to weight loss is wise because you can lose pounds steadily, but slowly.  Fear not, there are ways to boost your metabolism so you burn calories and lose weight more quickly.

Here’s some of my favorite tips to jump start your fat loss.

lift weightsLift Weights

You might think that lifting weights would be counter intuitive to your goal of losing weight fast, but actually resistance training can supercharge your goal.
Start with a set of five-pound weights.  You can do this at home or at the local gym.  Strength training builds lean muscle tissue, which burns more, wait for it….  calories. The more lean muscle your body has, the faster you will slim down. To get started, Try some push-ups , body squats or lunges.  These can really jump start your calorie burn. Use the free weights to bang out a few sets of biceps curls or triceps pulls. Try to do these exercises 3-5 times per week, and you’ll soon see an improvement in your overall physique.

Up the Exercise

In addition to your resistance training with weights, try to also add 20-30 minutes of exercise per day.  You’re probably thinking, holy crap I’m gonna be working out all the time.  It’s actually easier than you think.  You can just incorporate your exercise into everyday activities.  For example, take the stairs instead of the elevator; walk to work, or park far away from the office; or take the dog for a walk. You don’t necessarily have to go for a run everyday to ratchet up your weight loss. 20 minutes of moderate exercise every day equates to approximately 700 calories.  If you go for a walk in the evening this can be particularly beneficial because most people’s metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner boosts your metabolic rate and keeps it at an elevated for another two or three hours.  This means for that those dinner calories are less likely to find residence on your love handles.



Sleep is Important

I know it may sound funny but, sleep deprivation can make you fat.  And I’m not talking about those late night munchies.  Studies have shown that women who get less than four hours of sleep per night have a slower metabolism than those who get a full eight hours.  So for your weight loss sake, don’t skimp on your zzz’s.

Be Conscious of what you Eat

In order to lose weight, you need to eat.  It sounds crazy, but skipping meals or starving yourself will not make you lose weight faster. In fact it may have the reverse effect. The reason it doesn’t work is because your body thinks food is in short supply, so it slows your metabolism in order to conserve energy.  This is the opposite of what we’re trying to accomplish.  If you’ve had a long day makes a good sit-down meal impossible, gobble an energy bar or a fist full of almonds.  Anything that will keep you from going hungry.

Cut the Sodium

Salt contributes to water retention  which makes you look and feel bloated. It is recommended that you should have no more than 2,400 milligrams of sodium each day (or about one teaspoon).  Most of us are getting more than twice or three times that amount everyday.  Be sure to keep an eye on your sodium intake, and that doesn’t just mean what you put on food.  There are many hidden sources inside the foods we eat like soups, canned foods and drinks, as well as salty snacks like chips and pretzels and many prepackaged foods.

Spice it Up

Studies have found that eating hot peppers can actually boost a person’s basal metabolism (the total calories the body burns at rest). Why you may ask? There is a certain compound called Capsaicin, found in jalapeno and cayenne peppers, that may increase your body’s release of stress hormones such as adrenaline, that speed up your metabolism and your body’s ability to burn calories.  Eating hot peppers may also help to curb your cravings and reduce your appetite.



Don’t Drink your Calories

You may be familiar with this adage.  Believe it or not, scientists now know that the body does not register liquid calories the same as solid calories.  If you were to drink a Double Chocolaty Chip Frappuccino Blended Creme from Starbucks, for example, it won’t make you feel satiated the way eating a grilled chicken salad would. This means that although the coffee may have a greater number of calories than the salad, you’re still more likely to get a second cup from Starbucks than another salad. So watch your intake of juice, soda, coffee drinks and alcoholic beverages. If you drink one of each of those beverages during the day, you’ll have consumed, at the very least, 800 extra calories by the end of the day and you’ll still be hungry.

 

Get some Green Tea

Check this out.  In recent study comparing the metabolic effect of green tea with that of a placebo, scientists found thatgreen tea those drinking green tea burned  an additional 70 calories in a 24-hour period. Crazy huh.  Let’s do some math.  Take those 70 calories a day and extrapolate over a year.  That’s a total of 7.3 pounds of fat per year. Researchers believe this is caused by metabolism-enhancing antioxidants called catechins, that are found in green tea.  Drink up that green tea because it’s not magic, it’s like Ron Burgandy says, “It’s science.”

Water

You’ve heard it many times before, and you’ll hear it again, it is so important to drink water.  Drinking 64 ounces of water on a daily basis is one of the easiest ways to supercharge your weight loss.  Why? You may ask.  Well, your body needs water in order to efficiently metabolize stored fat. When you deny your supply, you’re likely to put the brakes on that process, which means it’s more difficult for you to burn calories. Simply drink  at least eight glasses a day and that will keep your system running smoothly.



Leave a Reply

Set your Twitter account name in your settings to use the TwitterBar Section.