How to lose weight fast - A Man’s Secret to fast and long lasting weight loss. Great diet and workout program for fat loss.
Losing Weight Fast?
Everyone wants to have the fastest results today. The problem is that fast results are rarely long lasting solution. For sure you will find the weight loss programs in which you can lose weight fast in a month, a few weeks or even in a few days. Some of them maybe even work.
But for how long? After a few months, you will probably get more weight than you have from the beginning. With what cost? What will be the cost of these fast weight loss programs for your health, happiness and overall wellbeing.
How to Lose Weight Fast and Stay Like This
How to lose weight fast and lose fat long lasting? The secret is not short-term diets, not eating at all or expansive food supplements that are harmful to your liver. The secret is changing the way of life, what and how do you eat and drink and regular exercise. Making these changes as your habit and loving them.
10 tips for Fast and Long term Fat Loss
- Get motivated
- Set realistic goals
- Develop the strategy
- Create your weight loss program
- Change your eating habits
- Don’t drink soft drinks, drink water instead
- Do the regular exercise
- Have a fun once a week
- Measure your success
- Change the plan and activity if it is not working
Extra tip: Don’t give up and be persistent
1. Get motivated
Every goal you want to accomplish needs to start with the motivation. Without enough motivation, you can’t do anything. You need to find your own motivation. We are all different.
Generally, we are all motivated with 2 main things:
- Avoid pain
- Get pleasure
For motivation to really work, you need to do the following:
- Write down what you will miss and get from losing weight both short term and long term
- Regularly remind yourself
Avoiding pain is usually a better motivation. Find a few things that are causing you pain because of your extra weight now. Find a few things that will cause you pain in the future because of your extra fat in the body.
Find also the pleasure you will get when you will lose fat from your body. Find pleasure you will get in the future when you will be fitter.
Be honest to yourself. If you are really honest and chose the things that really mean to you, it will be your best motivation.
2. Set realistic goals
When you are setting the goal, there are 7 rules, in the goal setting that makes goal more approachable:
- The goal should be clear, specific and written
- It should be achievable, but enough demanding
- The goal should have a time line
- Break the goal into steps
- Do massive action
- Track the progress
- Change procedure if it is not working
Other rules for goal setting will be covered with the next steps in how to lose weight fast.
If you say I want to lose weight, this is not a goal. The real goal is: I want to lose 10 pounds in 4 weeks. Every week I need to lose 2.5 pounds. Next, you need to develop your strategy.
The common mistake is to set unrealistic goal. You want to lose 20 pounds before summer and you are not willing to change what you eat and do. You can have the best motivation, strategy and plan, but if you will not change your habits, you will not succeed for sure.
3. Develop the Strategy
The further step of how to lose weight is to develop your strategy. You will need time and energy for your weight loss program to work. Which things are you willing to sacrifice? Watching TV, sleeping too long, eating unhealthy food, drinking cola…
What healthy food do you like to eat? Consider preparing your food the night before. When you will exercise, when you will eat? The strategy, like the goals, depends on you. It depends on your habits and preferences.
4. Create your Weight Loss Program
Very important step, in how to lose weight fast is to create the exact program. Determine when you will eat. Determine what you will eat. Don't make plans you can't keep. Choose the time for a meal in which you can eat despite your schedule. Plan to eat food you like or at least you don’t hate.
Always have a plan b. If you can’t have lunch at 12, you can have brunch at 12 and a healthy dinner at 18.
Write down your plan and stick to it. If it is not working, change it until it works.
5. Change your eating habits
The next step in how to lose weight fast is the action. Now you need to do what you have planned in previous steps.
- Eat three big meals a day
- Don’t eat processed food and avoid sugar
- Avoid bread and biscuits
- Eat healthy fats
- Eat proteins
- Eat fresh vegetables with every meal
- Don’t eat artificial sweeteners
Don’t eat small snacks. Yes, it is maybe better to eat 6 times a day, but most of working men cannot eat every 2 hours at work. It is much better to have 3 big healthy meals than to eat unhealthy snacks.
Eat only natural food, real meat, fish, vegetables, grains. Try to avoid as much as you can sugar, bread and biscuits.
Yes, I said eat fat. Natural fat, even animal fat is healthy. To feel full, you need much less fat than sugar and carbs. So, fat is much better food for fat loss than carbs, especially sugar. You can eat lots of eggs (egg yolk too), and butter (avoid margarine).
Eat lots of proteins and it them with every meal. The same is with fresh vegetables. Find vegetables you like, add olive oil and vinegar and a little bit of salt.
Don’t eat artificial sweeteners, they are worse than sugar. If you want to eat something sweet, eat some fruits or honey.
6. Don’t drink soft drinks, drink water instead
Very important step in how to lose weight fast is to avoid soft drinks. The sugar and artificial sugar in soft drinks is one of the main reason of extra fat in your body. They can also cause diabetes.
Drink water instead. Drink lots of water, at least 2 liters a day. It is better to drink a glass of wine or beer than cola and other soft drinks.
More about diabetes you can find out in Type 2 Diabetes Treatments - How To Cure Diabetes Naturally.
7. Do the regular exercise
- Have at least 3 workouts a week
- Combine the running with strength training
- Use complex exercises
- Do HIIT instead of classic cardio
Perform the regular exercise. At least 3 times a week. Do the combination of strength training and running. The common mistake is to do only traditional cardio. Intensive exercise like strength training and HIIT are much more effective for fat loss. Use 5 best exercises for every man in your regular exercise. They have much benefit for your body.
Read about the special exercises for weight loss and losing the fat at Weight Loss Workouts And Great Weight Loss Exercise Program.
8. Have a fun once a week
Once a week you can have a cheat day. This day you could eat lots of sweets, unhealthy food and soft drinks. But eat them once a week. Next day continue with the regular weight loss plan. It will be much easier to avoid this food, if you know you can afford it on the weekend.
9. Measure your success
It is important to measure your success. But measure it in the right way. Not only on the scale. Much better measure is the amount of fat in your body. You can also measure your waist.
10. Change the plan and activity if it is not working
The final step in how to lose weight fast is changing. If you are not making progress according to your plans, you need to change. You are doing something wrong. Most probably you are cheating somewhere. Not eating proper food, you are spending effective time in a gym... You need to find the fault and change it. Be brutally honest.
Extra tip: Don’t give up and be persistent
This is maybe the most important step. Don’t give up, if your short-term results are not the way you wanted. It is rarely like this. You need to be persistent and motivate yourself to continue with the new healthy habits.
How to lose weight fast is not an easy task, especially long lasting. Your big help can be the Fit-over-30 Community. Join here for free and enjoy the all benefits of our support.