Have you ever looked in the mirror and thought “I need to lose weight fast”? If so, you are not alone. Men and women around the world have been agonizing over this conundrum for years and years. How to lose weight fast and get in shape is on everyone lips. And the need for speed is especially strong before special events such as a wedding, a vacation, or New Years Eve in order to fit into that little black dress!
But! Most of us have been taught that losing weight and keeping it off takes time. And, for the most part, that would be true.
Not No MORE!
How to Lose Weight Fast – 5 Simple Life Hacks that Work, is the exception to that rule.
Here's the scoop. Just like certain illnesses and life events (I bet you can name a few life events right now) can send you into a state of rapid weight gain, taking certain actions can help accelerate your weight loss as well.
This is where putting into action these 5 simple life hacks, 5 every day actions that everyone can do, just might just be the best ever golden ticket to lose weight fast.
Why? Well, oddly enough, these diet hacks are backed by science and all of them combined appear to make losing weight and maintaining your weight effortless, not something you have to work at or think about. I can vouch for them as have used the following life hacks to help me lose weight pretty much my entire life. They have worked for me. And if they can work for me, they can work for anyone!
So, what are we waiting for? Let’s start off with life hack #1…
1) Choose Your Plate Sizes and Colors Differently
One of the secrets for success when you want to lose weight faster is to convince your brain that it is satisfied with the amount of food you’re eating.
Think about it. When you go into a restaurant and order a six-ounce sirloin, (which is actually two servings of the recommended steak portion size), what kind of visual difference does it make to receive the steak on a small versus a larger plate or on a red plate versus a blue plate?
Plate Size Matters
With all other things being equal, you’re more likely to still feel hungry after eating the steak on a larger plate, with plenty of open space on the plate, than you will after eating the same size serving of steak on a smaller plate.
At least this is part of the problem according to a Cornell University study. The study determined that using larger plates leads people to serve and consume more food.
One of the other discoveries of this study was that simply changing the plate size changed the amount of food people were consuming without them realizing they had eaten less.
What does this mean for you? It’s simple. Downsizing your plates offers the following benefits that help you lose weight faster:
• Forces you to eat smaller portions unconsciously.
• Allows you to consume fewer calories while feeling sated.
• Helps you reach your goals for losing weight faster.
So Does the Color of Your Plate
Then there is the color of your plate. A study appearing in
the Journal of Consumer Research indicates that plate color matters too when it comes to how much food you consume.
More specifically, it is the contrast between the color of the plate and the color of that table, table cloth, or preferred dining surface that matters most.
The study reports that the higher contrasts, like a white plate on a dark wood table, entices people to eat more, while smaller contrasts, like eating from a white plate sitting on a white tablecloth encourages people to consume less.
Your best bet, according to Forbes, is to choose a “blue” plate. This color it seems is an appetite suppressant. Whatever you do, don’t eat off a red, yellow or orange plate, which could make you really scarf down your food.
2) Eat Slower
How many times has your Mother said to you “Slow Down Dear” when eating. And you’ve probably heard by now that the real trick for how to lose weight fast is to eat your food more slowly.
Your mother was right about this one, too! At least per research conducted at Texas Christian University (TCU) that determined eating slowly and taking smaller bites makes people not only consume fewer calories by feeling full faster, but also helps them to continue feeling satisfied (less hungry) an hour after the meal began.
The science behind this is quite sound. WebMD reports that it takes about 20 minutes from the time you begin eating for your brain to realize that you are full. If you wolf down your dinner in five minutes flat, you won’t even realize you’ve reached the point of fullness —much less that you’ve over-indulged— until long after you’ve finished eating.
One caveat to the TCU study that was published in the Journal of the Academy of Nutrition and Dietetics is that this tactic appears to be most effective with people who fall within normal weight range. They consumed 88 fewer calories on average compared to participants who were overweight or obese going into the study who consumed only 58 fewer calories per meal.
If you have trouble slowing down sufficiently, Reader's Digest offers some outstanding tips for slowing down your chewing, some of which are listed below:
• Eat with chopsticks.
• Drink water between bites.
• Take time to savor each bite.
• Consume smaller bites.
• Chew each bite thoroughly.
• Sit down for family meals and have pleasant discussions about your day in between bites.
You may have thought dear old Mom was just trying to keep your mouth full so she could enjoy peace and quiet at the dinner table. But there is a lot more to it than that.
3) Avoid Drinking Your Calories
One of the worst things you can do to sabotage your
weight loss efforts is to blindly consume large amounts of calories through beverages. Certain dessert coffee drinks can really increase your daily calorie count without providing any nutritional value or feelings of fullness to help you feel less hungry.
The same holds true for sugar-filled sodas and juices, sweetened iced teas, and other drinks we consume throughout the day. Skip the foams, whips, and syrups in your coffee and go for fat-free milk instead. Or, simply go old school and drink your coffee black.
The Centers for Disease Control and Prevention (CDC) reports that switching from one medium café latte with whole milk to a small café latte made with fat-free milk can reduce your caloric intake by up to 140 calories. Eliminating one 20-ounce bottle of soda per day can eliminate 227 calories from your diet.
Similarly, the fruit drinks you believe are so good for you can tack on a whopping 320 calories to your daily intake when you drink a 20-ounce bottle. Even milk can add to your caloric intake for the day in an unexpected way. While calcium is important, it’s better to seek your calcium somewhere other than a glass of whole milk if you’re looking for the best way to lose weight fast.
While infused waters may be all the rage these days in certain circles, they can be a source of unexpected, uncounted, and unwanted calories. CBS suggests that you always read labels carefully for signs of sugars and hidden calories in your drinks —even the ones that appear to be healthy choices.
4) Practice Intermittent Fasting
If you’ve been exploring how to lose weight fast, it’s likely that intermittent fasting has come up more than once or twice in your search. Even without making other changes to your diet, intermittent fasting can help you lose two or more pounds each week, as Life Hack notes. Combine it with other steps to help you take the weight off and you can enjoy much better return on your efforts to lose weight.
One of the problems with intermittent fasting is that it goes against the grain of what you’ve been taught all your life —you know, about breakfast being the most important meal of the day. With intermittent fasting simply skipping breakfast and not eating until lunch allows you the 12+ hour window of time your body needs to take a break from food without propelling your body into starvation mode where it holds onto fat. (Why didn't I know about this when I was a kid?)
The goal of intermittent fasting is to keep your total daily window of food consumption within a six to eight-hour window of time. This means you would consume all your calories for the day between the hours of noon and 8:00 pm (if those are the hours that work best for you) and fast the remainder of the day.
Benefits of Intermittent Fasting
This way of eating is not without its benefits. In fact, Mercola explores many benefits for intermittent fasting that make it sound like the best way to lose weight fast and improve your overall health. These are just a few of those benefits.
• Reduces inflammation and free radical damage.
• Lowers triglyceride levels.
• Reduces weight gain and risks of metabolic disease.
• Increases sensitivity to insulin and leptin —reducing the risks for type 2 diabetes, heart disease, and some forms of cancer.
• Encourages the body to burn fat for energy.
Just imagine the difference for your health and efforts to lose weight if you make the decision to choose healthy meals in addition to your fasting efforts.
5) Cycle Your Carbs
When you ride a bicycle, it is quite likely that you don’t pedal your heart out the entire way —unless of course you’re Lance Armstrong.
If you’re like most people, you’ll pedal, pedal, pedal to get to the top of a hill or obtain a certain speed and then allow momentum to drive your forward while you coast and recovery your stamina preparing to pedal again.
Cycling carbs works under a similar principle. Cycling carbs involves alternating between days where you consume no (or very few carbs), with days where you enjoy restricted carbs, and followed by high carb days.
There are many reasons this is believed to be the best way to lose weight fast for so many people.
• Varying the carb intake helps to regulate certain hormones like insulin, which influences fat storage and leptin, which controls hunger.
• High carb days allow the psychological benefits (that coasting sensation) of high carb foods that help to combat cravings and keep you on track during the days when you’re on serious carb restrictions.
• By separating the high carb days with low and no carb days between them, the body doesn’t have a chance to gear up into fat storing mode.
When you look in the mirror and think “I need to lose weight fast!” think about these five methods that can help. Using them individually can provide you with fast weight loss action. Combining them and using them all can help you experience even more dramatic results.
Until Next Time,
Growing Younger Everyday