38 Fast Weight Loss Tips

1. Lose 5 Pounds in 2 Days

• When you eat too much salt along with not drinking enough water you will retain water, get bloated and look fatter than you actually are.
• When you drink enough water or at least 1 liter of water for every 2 grams of sodium/salt you eat you'll flush out excess water weight.
• You'll easily lose 5+ pounds in 1-to-2 days depending on how much sodium is in your diet along with how little water you're currently drinking.

I had a client who lost 20 pounds in 1 week after adding JUST water to his diet. He was so bloated, his rings did not fit him, stomach was large, and socks would indent his lower legs when he removed them. Stew Smith, Strength and Conditioning Specialist (CSCS)

• 18 Ways To Get a Flatter Stomach Without Exercise

2. Drink Milk, Lose Belly Fat

Research indicates that dairy-rich diets can boost weight loss by 70% and most of the body fat lost from these diets was belly fat

3-4 servings of dairy products each day like Milk, yogurt, and cheese will do.

• Top 9 Weight Loss Drinks

3. Burn 500 Calories Without Exercise

You'll burn 500 calories or lose at least 1 extra pound a week when you spend 3 hours in a 66℉ (19℃) room like the people in this experiment

See How To Burn 500 Calories Everyday Without Exercising for more cold exposure weight loss tips.

4. Easiest Way to Lose 52 Pounds

• Get a Pedometer, Fitbit or download this app
• Get 10,000 steps everyday to burn at least 500 calories without breaking a sweat.
• 1 Pound of fat has 3500 calories. Burn 500 calories per day = you lose 1 pound per week or 52 pounds a year or more depending on how active you are outside of 10,000 steps with the right diet

5. Burn 3x More Fat

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. See why here

6. Eat or skip breakfast?

Do what's best for you but these are the facts…

Eating breakfast will cause you to be less likely to overeat during the day.

A 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 then you'll easily lose 10 pounds.

But skipping breakfast or Intermittent fasting actually increases your metabolism to help you burn fat faster.

7. Use Baby Forks

Use smaller plates, forks, spoons & other utensils instead of big ones to limit your meal or portion sizes to force you to take smaller bites which will make your meal last longer plus you FEEL full quicker on less calories.

• 10 Mind Hacks to Help You Lose Weight Faster
• The Correct Way to Eat to Lose More Weight

8. Watch This Short Video

9. Say "So that"

Ask yourself Why you want to lose weight and after you come up with a reason why… Keep on saying SO THAT.

For example,

• 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.

Can you see what's happening here? 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 then Nothing will stop you from losing weight. 6 Ways to Get Motivated to Do Anything

10. Four ways protein helps you lose weight faster

1. Protein increases your fat burning metabolism. Your body burns more calories digesting protein. 30% of the calories you eat from protein are burned during digestion.
2. Protein suppresses your appetite. When 30% of the calories you eat is from protein… You'll eat up to 500 calories less per day to lose an average of 11 pounds in 12 weeks without exercise.
3. This Netherlands Study showed that when protein is 30% of your diet you'll increase your metabolism by 4%.
4. Protein also speeds up your metabolism by building lean muscle

2 Weight Loss Supplements That Actually Work

11. More Water = Less Fat

Water lowers the amount of fat stored in your body because 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.

12. Fiber

Because fiber takes so long to be digested by your body, a person eating the recommended 20-35 grams of fiber a day will burn an extra 150 calories a day or lose 16 extra pounds a year.

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 digestion to keep your blood sugar/energy levels in check. This means less hunger & overeating → Good sources of fiber

13. Burn 43% More Fat

Studies show you can burn 35-to-43% more fat during the day when you drink 3-to-5 cups of green tea

You could also simply take a green tea diet pill supplement

14. Fast Weight Loss = RAW Fruits & Veggies

• Fruits & Vegetables keep you full & satisfied longer on less calories making you eat much less. The less you eat = the faster you'll lose weight.
• Researchers at Tufts university found that the more vegetables people eat = the thinner they are. Why I never have to count calories

15. Have water or vegetable juice before meals

Drinking 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 faster. Water & 6 Other Weight Loss Drinks

16. Lose 7 Pounds After Eating a Meal

This scientist lost 7 extra pounds when walking for 30 minutes immediately after lunch & dinner.

17. the Boredom Diet

Eating the same exact meals everyday will literally bore you into losing weight faster. It will cut down on your cravings because you'll become less interested in food.

The women in this study started eating 100 calories less just after their first week on the 'boredom diet'.

18. Chew longer to lose weight faster

Chew everything you eat at least 8-12 times. Eat slowly because your body doesn't realize you've had enough until several minutes after you ate.

• Eat too fast and you'll fill yourself up and possibly eat more on top of that.
• When you eat slowly… You trick your body into thinking it's had more to eat.

19. Lose 3½ More Pounds

Researchers at the University of Arkansas found out during a 13 week study that people who kept detailed records of what they ate lost 3.5 pounds more than those who didn't. This helped them accurately estimate their portion sizes so they could eat just enough to lose more weight.

Tools to keep detailed records:

• MyFitnesspal
• Loseit
• FitWatch
• CalorieKing.com

20. Don't let plastic make you fat

Plastics contain synthetic chemicals (called xenoestrogens like BPA & phthalates) that act like estrogen in your body which is a fat-gaining hormone. To prevent these estrogen-like chemicals from getting into your body,

• Avoid drinking out of plastic containers & Styrofoam cups.
• Avoid heating plastic containers in microwaves & ovens which can leach the estrogen like chemicals into your foods.
• Avoid plastic wrapped meats.
• Avoid canned foods which contain traces of BPA.
• 3 Ways to Lower Estrogen

21. Don't ask yourself "What's the best workout I can do" and,

• Ask yourself "What workout will kick my ass in 20-to-40 minutes" (hint: High intensity intervals)
• Ask yourself "What workout makes me feel like quitting but I push myself to finish because I'm 100% focused on looking better"
• Do that workout 1-to-2 times a day 3-to-4 days a week and you'll always lose at least 2 pounds of FAT each week!

Workouts that'll KICK Your ASS ↓

22. Burn 3x More Calories

Walking at a 15% incline on your treadmill can burn 3 times as many calories as you would walking without an incline.

23. Gain Weight to lose weight faster?

The more you weigh = the more calories you'll burn while exercising → See why

Make yourself heavier wearing a Weight Vest or backpack (that's up to 20% of your bodyweight) during your fat loss workouts

24. Workout Smarter

A research study at the university of Pittsburgh found that women who split up their 40 minute workout into 4 separate 10 minute workouts during the day LOST 20 pounds while women who did one 40 minute workout lost 14 pounds but,

The main reason you're more likely to lose more weight this way is because you'll probably workout more often knowing you only have to workout 10 minutes at a time.

10 Minute Workouts ↓

25. Take a Break

A University of Tokyo study found that people who took a 20 minute break about halfway thru their hour-long workout burned 20% more fat than people who worked out for an hour straight non-stop. They found taking short 20 minute breaks makes your fat-burning hormones work better.

26. Use music to lose weight fast

This study shows that overweight people who did their weight loss workouts to music lost an average of 16 pounds or twice as much as the people who didn't workout with music.

27. Avoid sodas. Even Diet sodas

You'll lose 1 extra pound every week if you replaced all the calorie filled sodas you drink with ZERO calorie water. 6 reasons to stop drinking soda today

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 and as a matter of fact,

This study showed that people who drank diet soda increased their waistlines 6 times more than people who drank any other kind of drink including regular soda!

28. And Don't Drink Juice !

Most juice drinks contain too much sugar & artificial ingredients with not enough fiber to do any good for weight loss. It's better to eat raw fruits & vegetables or drink 100% all natural juice instead for the weight loss benefits.

29. Remember to take your multivitamins every day!

Research shows that men & women who take multivitamins daily have lower bodyweights & less body fat. When you don't get the right amount of nutrients your appetite will increase so you'll eat more (and probably gain weight) to get the nutrients you need.

• Ladies: One-A-Day Women's Multivitamin
• Gentlemen: One-A-Day Men's Multivitamin

30. Sleep Just Right

Don't sleep too long or TOO short because according to this study… People who slept TOO LONG (over 8 hours) & TOO SHORT (under 6 hours) were more likely to gain weight than people who slept the normal 7-to-8 hours.

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 and with your levels of leptin being lowered,

The levels of ghrelin in your body are increased. Ghrelin is a hormone that increase your appetite.

Sleep is also important for more energy & higher growth hormone levels → 10 Ways to Sleep Better Every Night

31. Eat more & Lose more weight than people who diet

When you exercise for 45+ minutes at a moderate-to-high intensity at least 5 times a week… You'll can eat up to 500 more calories a day than the calories you need to lose weight because,

You burn the most calories when exercising at higher intensities meaning you can get away with eating an extra snack and still lose 1-to-2 pounds a week but… You'll still lose weight faster NOT Eating back the calories you burn exercising

32. Switch To a Mediterranean Diet ASAP

People from the Asia & the Mediterranean regions are the leanest, least overweight, longest lived, and have lowest rates of chronic disease on earth because they eat a healthy balanced diet.

Their diets include,

• An abundance of Plant Foods (complex carbs) like rice and other grains, noodles, flatbreads, potatoes, fruits and vegetables (including sea vegetables), nuts, seeds, beans, various soy foods, other legumes, vegetable and nut oils, herbs and spices, and plant-based beverages including tea.
• Fish, poultry, and eggs in low to moderate amounts and only eat red meat sparingly. Tea, wine, Beer and other Alcoholic Beverages are only enjoyed in moderation.
• Diet is low in saturated and total fat with most of the fats consumed are the good fats that come from nuts, legumes, vegetable, and nut oils.
• Slide show: The Mediterranean diet
• Mediterranean diet: Food Guide
• Sample Healthy Mediterranean Recipe

33. Go skiing while you walk

Use walking Nordic poles to burn 20% more calories as you walk according to new research from the Cooper Institute.

34. Think Moderation

Yes, chocolate cake is bad for you, but, if you tell yourself you are never going to eat chocolate cake again, guess what you are going to crave? Chocolate cake!

Don't completely eliminate your favorite snacks and treats, rather, eat them in moderation. One slice of chocolate cake once a week wont erase your progress. How to Lose Weight Eating Anything You Like

35. Watch less TV

You can burn more fat each day by cutting your TV time in half says research from the University of Vermont. It's common sense because less TV means you have to fill your time by doing something more active.

36. Don't sit down for more than 4 hours

The research says sitting down for longer than 4 hours slows down your metabolism. Prevent this from happening by standing up for at least 10 minutes within every hour.

37. Be More Active

Adding 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 or start participating in marathons! To gradually become more active,

• Instead of trying to get the best parking spot… Take the worst one all the way at the back of the parking lot to walk more.
• Throw away your TV remote & get up to change the channels.
• Go to shopping malls but before you shop walk around the entire mall one or two times.
• Stop using the elevator. Take the stairs or at least take the stairs half way up.
• After you come back from a day of shopping. Carry all the items you just bought into your house one by one.

Those are just a few examples of ways that you can gradually start adding physical activity to your daily routine. It may not seem like much in the beginning but all the extra calories you burn by doing these little activities adds up to you losing more weight.

Challenge yourself by adding 5 minutes of extra physical activity to your daily routine everyday
JUST GET ACTIVE!

38. WALK! DON'T RUN to maintain your weight

According to a study in the International Journal of Obesity… People who walked at least 12 miles a week (1-to-2 miles a day or 20,000 steps per week) no matter how fast or slow they walked were able to maintain their weight → Easiest Way to Lose 52 Pounds

More Weight Loss Tips

• 19 Ways to Lose Weight 3x Faster
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• 249 Weight Loss Foods
• The Only 2 Diet Supplements That Work