Hive Health Media

7 Tips To Lose Weight Fast

weight loss tips 7 Tips To Lose Weight FastLosing weight can be a tough challenge for many people anywhere in the developed world including in the United Kingdom especially those with office jobs and other responsibilities such as kids.

Not having enough time and feelings of low energy are the main causes that people use for not regularly attending the gym or doing sports.

The issue here is that while these people don’t seem to be able to find the time, they do desire to be thinner and healthier but lack the drive and direction to actually start taking the steps to achieve it.

Losing weight is an achievable thing for anyone to be able to do despite what some people may think. It is true that some people can shift weight faster than others but with determination and the right advice you can achieve any physical goal you want.

Seven good tips to achieve a significant weight loss:

1. Eat Healthy

The diet is the key to starting all this weight loss work because you can exercise every day, but if you are eating the wrong foods the weight will not change much. Eat healthily three times a day and try to include salad and some lean meats in your diet.  Remember, calories count, so the basic formula of calories in / calories out still applies.  Weight loss means achieving a net calorie deficit!

  • Bonus Tip:  for quick weight loss try combining a whole food vegetarian diet with whey protein shakes to maintain your protein reserves.

2. Snacking

Snacking has to go but to get in the habit of not eating junk food, you need to empty the cupboards and bin it all. If the urge to snack is quite high you need to replace it with something such as cups of  green tea, vegetables, or fruit.

  • Vegetables are an excellent choice since they’re filling, high in nutrients and fiber while being very low in actual calories.

3. Working out?

You do not need to workout every day but at least be active and that means going for a walk for thirty minutes with the kids, on your own or with the dogs. You need to break the habits of getting in from work and just watching the tv and then eating dinner.  To be successful in actually losing weight, you need a sustained workout program ideally including 1 hr/day up to 7 days per week.

  • You can’t lose weight by sitting on the couch watching television.  You need to keep moving or start moving in some cases.  The best workout is the one you actually do on a regular basis.

4. Workout Intensity

When you do go to the gym, you need to workout intensely to shift weight quicker and so that means lots of cardio. Try and mix it up so do twenty minutes on the treadmill, then the bike and then the cross trainer. This way you will get one hour of good cardio all over your body which is ideal for weight loss.

  • Studies suggest that the percentage of body fat that you burn increases dramatically after the first 25 minutes of exercising–this means that you’re better off doing longer duration / less frequent cardio workouts than daily / short-duration workouts.

5. Keeping it fun?

One of the main reasons people fail to achieve sustained weight loss is that they fail to maintain their workouts largely due to boredom.  Try and keep it fun and original so at least once a week train in a different way such as skipping, boxing, outdoor running, outdoor biking or swimming, This way it can keep your workouts new and interesting while managing to workout different muscles.

6. Resistance Training

Most fitness experts agree that combining cardio with resistance training is the optimal method to achieve sustained weight loss.  Just because you are losing weight which in reality largely means losing fat, it doesn’t mean you can’t use weight to bulk up your upper muscle mass with resistance training workouts three days per week.  Use the free weights and bench press to improve the upper body and if you want a health supplement to try to help give your muscles more energy, creatine tablets have had some good reviews on their effectiveness in this area.

7.  Motivation

Have small targets every two weeks instead of one big weight loss target as it makes it all seem much more achievable.  Losing weight on a sustainable basis requires an enormous amount of motivation.

  • By setting small and achievable weight loss goals, you’ll experience early success which should help motivate you to keep going!

Other Tips

For those interested in trying weight loss supplements, you may want to consider:

  1. Green Coffee Bean Extract – One of the most promising weight loss supplements with more details available here, here, and here.
  2. Raspberry Ketone – Dr Oz’s widely touted supplement.  No data in humans–yet.  More about RK here, here, and here.
  3. Cayenne Pepper – More  info about this supplement here and here.
Currently work with one of the UK's leading health supplement providers Health Rack. I enjoy writing articles on a range of health and supplement topics.
  • http://helptostopsnoring.com/ Peter

    #2 – Snacking

    For me that has always been the issue. Not only is it a good weight loss tip but it makes it soooo much easier to nod off to sleep at night. I will never eat after 7.30pm if I go to bed around 10.30pm. If you keep snacking into the late hours the body is still working hard to digest it.

    If I am out with friends until later and continue to eat I will always notice the difference when retiring for the night.

  • http://stepsforhealth.asia alfred

    Thank for the tips. I hope I can reduce my weight about 10 pound.

  • ruchi

    How do i cheat on my eagerness that apparEntly leaves me dusheartend?!?

  • Vix

    A cool tip is to visualise yours goals every morning just after you wake up, before you get out of bed, it sets your day up so you are on a mission, and achieving points 1-7 in the article will be a lot easier

  • http://onlineincomestar.com/ Brankica

    And a lot of water :) one of the tricks I learned early is to drink a glass of water every time I am hungry, it really helps, lol

  • NetwoozyGal

    I experienced the no loss of weight due to the eating habits not changing myself. IN fact I was walking two times a day for up to 3 total hours and didn’t see any weight loss. ARG! But I am now working on both my fitness and my eating so I’m hoping the improvements will come soon.

  • Pravesh Bharti

    sb pta hai pr karne ko man nhi karta?

  • Genie @ Healthy Living Now

    Hi Martyn, I totally agree with you on this “Losing weight is an achievable thing for anyone to be able to do despite what some people may think.” The key is for everyone to find what work for them.

    Eating healthy meals in their right proportions, exercising regularly, and getting enough sleep are the basics of healthy living and also the key to achieving and maintaining a healthy weight.

  • http://www.facebook.com/profile.php?id=100000511250680 Moon White

    that's seem to be achievable.

  • http://www.facebook.com/profile.php?id=100002113461566 Rajiv Chakraborty

    the dream to loose weight may become a realty.

  • http://www.facebook.com/profile.php?id=100000302935955 Zuma Bhutta

    zaberdast

  • Abida Sharif

    so nice

  • http://www.myzquietreviews.com Peter@ZQuiet

    Not a bad article Martyn. The act of losing weight is always going to be something people are going to be divided on. Diet Pills for example, is something else we have strong views on. Personally I think they have a place, provided they are used so in conjunction with good eating and exercise.

  • http://iownmybody.com Mentor Palokaj

    Whole grains do not speed up weight loss, they just don’t speed up weight gain like simple ones…

  • http://www.southbeach-diet-adviser.com/ Melissa from South Beach Diet Plan

    Have you considered the South Beach Diet? Unlike programs that teach users to take pills, interfere with their body’s chemistry, or “cleanse” their colons, the South Beach Diet is very safe. It is teaching users how to live a healthier lifestyle. The program helps users to eliminate bad carbs and eat more vegetables and “smart carbs.” The most controversial aspect of the diet is the first two-week period. This first phase deprives you of sugar, most carbs and high fat foods.

  • http://www.muffintopexerciseshq.com/ Amy

    Great tips, I think the key to exercise is to find something you enjoy doing as you are more likely to stick to it.

  • http://curiouscarly.com carly

    The tips are common sense. I guess that’s why they’re sooo hard to follow. :) The biggest obstacles for me are snacking and getting bored from doing the same exercises. Boxing sounds fun as long as no one actually punches me. Haha.

  • http://www.hivehealthmedia.com mindy

    Im working on cutting out so much extra food and working in cardio 30 min 5 days a week. My problem is that i like to eat late in the evenings and i actually go till at least noon before i eat, Im just not hungry until then. I need some tips on how to change my diet routine to shift most of my food to am vs pm.

  • http://www.uninhibiteddesigns.co.uk Chris

    You should do high intensity interval training to get rid of fat quickest. No need to do an hour on cardio. 20 minutes of HIIT is more than enough. Use the extra time to lift weights.

  • Matt

    The past 8, 9, 10 years or so trying to lose weight and only had moderate successes. It’s getting harder and harder to keep trying, each failure is one more reason to just give in, get super fat, embrace and come to peace with it and then die young.

    Right now a big stumbling block is what do I eat? I am one of those people who will go gung ho on a subject when I get involved with it. I have read countless books, webpages, and listened to everyone’s theory on what to eat. Now I have this major conflict in my head on what to eat – I had some success with all types of diets…which one is best? Which is the healthiest? What diet can I stick too? I have even tried my own combinations based on all the knowledge I have gained – but then they become so complicated that unless I am getting paid to diet and workout for a living it is not going to work. And nobody wants to give you a meal plan, they just give you an example or two and a list of items that can be eaten – not tasty recipes on how to keep them interesting.

    There are also those life events – work, relationships, and just general state of being which can derail plans. Let’s not forget that eating is also an enjoyable activity, and that it is also the cornerstone to most social gatherings. These days when I diet, I have to nearly shut out my social life which makes it that much harder to stick too. I am not one of those people who can just sit and watch everyone else enjoy their meal while I sit there feeling deprived with whatever I allow myself to eat.

    The only thing I have come to the conclusion 100% about is, in the end it does hinge on total calories burnt vs. eaten (and to some extent how your body processes those calories). But tracking calories is not easy, even if you are used to it, and even with the most well laid plan calorie counts can vary wildly from what is claimed. Even whole/organic foods can vary in calories based on where they were grown/fed and so forth. I also can’t seem to get an internal feel for what I can eat; each day I don’t lose weight I feel like I have lost a battle even though logically maybe its water weight. But being on the wrong side of scale upswings for so long, I get totally paranoid at any weight gains. And at this point, I can’t take the 4lb a month approach; I have put so much time into it I need faster results then that for me to have the momentum to keep going. Besides it should not take an active (sometimes very active) person a year to lose 40lbs.

  • Haley

    They are very useful tips but it’s not easy to carry out if you don’t be patience and consistency.

  • Albert Lim@spa in kl

    I totally agree with what you have mentioned in your post.Eating healthy is not only important to lose weight but it is also probably the easiest and most important way in which you can keep active and shield yourself from the many diseases that are now common as we grow older, including heart disease and diabetes.

  • Alex@kuala lumpur to langkawi

    Nice post and these tips are really useful for people like me who are trying their best to maintain a good weight. Snacking indeed is a big problem. I am trying my best to replace it with healthy food.

  • Albert@wedding planner in malaysia

    I must say you have provided excellent tips on loosing weight. Healthy and balanced diet are without any doubt the best way to loose excess weight. And along with it you also need to drink lot of water.

  • Jake

    Stopping snacking and doing exercises I think is the best way how to lose weight quickly and easily at home. By following your weight loss tips, people can lose their weight even quicker.

  • http://www.morphealth.com Perfect Health

    I totally agree with these useful tips. weight loss will be easily achieved if well do these tips. thanks. this post is an important resource for me..

  • bubujella

    am really desperate to loose weight but i dont know what are the things i should eat..

    • http://iownmybody.com/ Mentor Palokaj

      If you want clear outlines, try the Paleo Diet. It is not only useful for weight loss but also sustainable health.

  • Sathish

    hi i have habit of going to gym. but for the last five months i didnt do any sort of exercises. As a result i gain more than 7kg. i want to reduce my weight and become normal.

  • Ruby

    I never really understood it, I eat healthy and healthy amounts and I’m pretty active but I have been for as long as I can remember at least 30 lbs overweight. I think I just need to be even more active but it is difficult because I’m in college.

    • http://www.healthhabits.ca Douglas Robb

      Hi Ruby,

      For the next week, write down everything you eat. You may be surprised by what you see.

      • http://yahoo.com Diamond

        thats a really great idea too take daily notes on your food intake and your calories it will make a big difference in acheving your weight loss goals

  • http://get-a-healthy-lifestyle.blogspot.com/2010/12/why-lose-weight.html Bertie J

    Great post with some excellent advice on keeping fit. I find it so hard to not crash out in the house over the weekend when its cold and wet outside – must get motivated.

  • http://gomelrun.blogspot.com Melyssa

    I totally agree. I do workout/stay active everyday. I joined a little virtual crew where we challenge ourselves to workout everyday. I’ve done it for over a month so far.
    I have a cubical job so it’s easy to eat throughout the day. Luckily I learned to keep water, green tea and fruit close by.
    But yes, staying active, eating the right foods and keeping your workouts fun really make a difference.

  • http://workoutsforhome.com Susan@Home Workouts

    Awesome list. Nutrition is indeed the key to weight loss and should receive a strong focus. In fact, of all the diet issues I see with my weight loss clients, over eating is the biggest issue they have. I would bet that if one actually ate the right amount of food, what they ate would be of lesser importance (but not for health of course!).

  • http://www.squidoo.com/the-importance-of-breaking-your-fast Trudie

    You forget one of the most important things: Eat a healthy breakfast every day and eat your smallest meal in the evening. Keep your system going with two healthy snacks in between.

    • http://www.jarretmorrow.com Jarret Morrow

      Hey Trudie, thanks for sharing your thoughts. Eating a large/healthy breakfast followed by smaller meals later in the day is one popular method for weight loss. I know that some people have tried different methods such as intermittent fasting (see Lean Gains) for more info.

      • http://www.dietmythsandfacts.com/ Kate Cotros

        Eating a large breakfast and a small dinner can work. Eating a small breakfast and a large dinner can work. Intermittent fasting can work. It all boils down to creating a calorie deficit. Meal timing and meal frequency are not important.

        • http://iownmybody.com/ Mentor Palokaj

          Deadwrong,

          People who eat breakfast (e.g. time their first meal early) have been shown to burn 300 kCal more than people who don’t (average). Also 2 meal a day and 6 small meals a day plans have been shown to facilitate weight loss.

          Also, the whole calorie thing is bogus, since calories from fat, carbohydrates and protein are handled differently from eachother.

          • http://www.dietmythsandfacts.com/ Kate Cotros

            I respectfully disagree. Where is the evidence that eating breakfast helps you burn more calories? There have been some epidemiological studies that showed that eating breakfast may be helpful, because it may help you consume less food throughout the day and not because it increases your metabolism. What is more, the results from these type of studies are not consistent. Now for the “the whole calorie thing is bogus”. It’s true that different foods can cause different degrees of thermogenesis. That doesn’t negate the notion of energy balance. To lose weight you still need to create a calorie deficit. The only difference is that if for example you eat a lot of protein (which is not advisable), you might get away with eating slightly more calories, because some of the energy contained inside protein gets lost in the form of heat (thermogenesis).

          • http://iownmybody.com/ Mentor Palokaj

            Proof of the 300 kCal more by Dick Swaap, prominent Dutch researcher (his book ‘wij zijn ons brein’/'we are our brain’)

            The thermogenesis does effect the whole ‘decrease intake calorie’ nonsense. I agree that an energy deficit must be made, but the classical calorie theory is imperfect at best.

            Ps. I like a commenter with substantial information. Thumbs up for your arguments and thanks for the opportunity for argument :)

          • http://www.dietmythsandfacts.com/ Kate Cotros

            Unfortunately, I don’t speak Dutch and I can’t really read this information. If it’s true, it would be very interesting indeed. The problem is that I find it hard to believe that eating breakfast can help you burn 300 extra calories per day. Through which mechanism would that happen? It’s true that every time we eat, there is an increase in metabolism. However, this increase is only a fraction of the calories contained inside the meal. This increase is estimated at roughly 10% of the caloric content (more for protein, less for dietary fat). So, to burn 300 calories through the thermic effect of food (TEF), your breakfast should contain about 3000 calories. And what would happen with the remaining 2700 calories? They would get stored as fat (except if you are a professional athlete and you are able to burn many thousands of calories per day). What is more, there are studies that debunk the notion that eating breakfast can help you lose weight. To see one of them google “Big breakfasts won’t help you lose weight, study says”. Since you obviously can understand Dutch can you please explain the mechanism described by Dick Swaap? Thank you in advance. (there was no reply button under your last comment, so I had to post this comment here)

          • http://iownmybody.com/ Mentor Palokaj

            I dug op the books and I’m afraid I mentioned the wrong one. The specific one is by Sandra Aamodt and Sam Wang both PhD (‘Welcome to Your Brain’ my version p71). The mechanism is not mentioned but I figure it is regulated by the thyroxine levels in the blood.
            Body temperature and energy consumption are regulated throughout the night, and it is really not so far fetched that timing your meals facilitates/stops weight loss.

            E.g. If you eat a big meal in 5 minutes is is absorbed fast and stored since it can’t be used so quickly. Eat it over an hour and you will gain less weight (more steady insulin release).

      • AvrilMcC

        I would disagree that eating a big breakfast would help. I have been following a paleo lifestyle for the last year or so and as part of this fast every now and again and just have one big meal in the evenings.

        • http://www.healthhabits.ca Douglas Robb

          Hi Avril

          I have clients that do really well with intermittent fasting and others who don’t. Some clients thrive on a big-breakfast/small dinner type of protocol…others don’t

          We’re all a little different – biology, lifestyle, social influences, etc…

          Thanks for your feedback

    • http://www.nutreas.de Andreas

      Excellent advice.

      Snack should consist of either protein or sort of vegetable :)

      • http://www.squidoo.com/the-importance-of-breaking-your-fast Trudie

        I agree Andreas. Breakfast is a good way to start your metabolism every day and then you have to keep it going by regularly giving it something to do. Thanks for the comment

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