When you decide to make a change in your life and lose weight you want to see results from your efforts – fast. It can be extremely difficult to make the big changes that are needed to lose the excess weight you are carrying around. The reality is that you gained the weight over time and it simply is not going to fall off overnight. But there are some changes you can make in your daily life that will speed up your weight loss and put you on the path toward permanent change. Getting started is difficult and it can be overwhelming to look toward the finish all the way from the beginning. If you find yourself wondering if you can do what it takes to lose the weight, try and focus on what you can do today to move you in the direction of your goals. Daily changes over the course of weeks and months will eventually lead to noticeable and lasting results.
Drink more water
Replacing sugary drinks like soda and fruit drinks with water is a simple way to reduce your calorie intake and speed up weight loss. Drinking your calories in these types of beverages will not help you feel full but they will increase your calorie intake. Other types of drinks that can be high in calories are sweetened coffee, energy drinks, and alcohol. Drinking water instead of the calorie-rich drinks mentioned above can cut hundreds of calories out of your diet each day. Another benefit of drinking water is that it can help prevent unnecessary snacking. When you feel hungry between meals it could simply be a sign that you need some water. Drink a couple glasses of water and wait for half an hour to see if getting a drink eliminates the hunger pangs. You may be able to save yourself from unnecessary calories from snacks by staying well hydrated with water.
Cut out processed foods
An easy way to recognize a processed food is to ask yourself, ‘Is it convenient and does it have a long shelf life?’ If the answer is yes, you are likely looking at a processed food. Processed foods are designed to last for a long time, be quick, and easy. This sounds like a good thing – especially for people who are always on the go. The problem is that processed foods are full of chemicals and unnecessary calories. In addition, processed foods are often low in nutrients. You will have much greater success with your weight loss efforts if you cut processed foods out of your diet. This will take some planning and effort but the quality and speed of your results will be worth it.
Ramp up your NEAT
NEAT stands for Non-Exercise Activity Thermogenesis. NEAT is all of the movement you do throughout the day that is not part of your official workout. This includes things like walking through a parking lot, taking the stairs, and standing up at your desk. Increasing this type of movement throughout the day can increase your overall calorie burn and speed up your weight loss.
Work on your relationship with food
The thoughts you have related to food and your ability to lose weight will have a direct impact on how quickly (or if) you lose weight. Work on making small mental shifts in your relationship with food each day. One way you can do this by noticing how you feel when you start to eat something that does not fit with your goals. Then you can make the connection between how you were feeling and what you ate. Do you go to junk food when you are feeling tired? If you realize that this is a pattern, you can start looking for other ways to deal with your fatigue that do not include eating junk food. A quick walk outside can provide a similar boost in energy and will not sabotage your weight loss efforts. Small changes like this will eventually add up to a much healthier life.
Focus on strength training
Focusing on strength training – instead of cardio – will help speed up your weight loss. Strength training is the gold standard when it comes to losing weight. The reason weight training is the best way to lose weight is because it helps you maintain your results. As you build muscle your metabolism increases. This means that you will start to burn more calories, even at rest. Over time, a higher metabolism will help you maintain your weight loss and reach your fitness goals.
Many people go all in when it comes to weight loss and burn out before they really get started. You can avoid this pitfall by focusing on changes you can do each day. These small changes can provide you with a win and the encouragement to keep pushing toward your weight loss goals.