Accelerated Weight Loss Tips 1.Drink More Water
The human body requires a fresh supply of water every day. Not only is water one of the most abundant nutrients available, but it's also the most important. Water helps regulate and maintain your body temperature, transports nutrients and oxygen, removes waste products, and moistens your mouth, eyes, nose, hair, skin, joints, and digestive tract. Limiting your water intake can result in dehydration, elevated body temperature, fatigue, decreased performance, and increased risk of heat-related illness. Consume at least ten 12-ounce glasses of water per day. Use the water calculator here to determine your suggested daily water intake based on your weight and activity level.
2.Eat More Protein
A diet that's 30% protein helped 19 overweight people lose an average of 11 pounds, 8 of them fat, finds University of Washington research. Remarkably, the subjects consumed 441 fewer calories per day in 3 months on this regimen than they had during 2 weeks on a 15% protein diet--despite the fact that they could eat as much as they wanted, provided they maintained the 30% protein ratio. This study is the latest to show that protein can suppress appetite in ways that carbohydrates and fats can't, the scientists say, for reasons yet to be determined.
From an article at Prevention.com
Proteins require more energy or calories to digest them because of their density, they also provide the necessary amino acids to build muscle tissue. Because of the food density it tends to keep your hunger at bay longer , making you less likely to impulse eat.
3.Eat Healthy Fats
Before you add on additional, healthy fat, make sure you subtract extra calories from your usual diet or you will gain weight. For most of us, simply eliminating processed foods such as sweets and snacks and substituting nuts, olive and canola oils and including cold water fish, would be a step in a healthy direction. If you are dieting, you may find that the pounds are easier to lose if your diet includes a fair share of healthy fats.
When trying to lose weight, study after study shows the highest levels of weight loss coming from combined resistance training with cardio work. Many make the mistake of only doing cardio workouts when trying to lose weight. Although they are very effective they also can leave you drained and weak because to much cardio can tear down muscle. Plus cardio workouts stop their fat burning effect usually within 20 minutes of working out. By adding resistance training into your workout you slowly replace some of the fat with lean muscle (don't worry ladies women, as a whole, can not NATURALLY gain large muscles) to give you a more solid and athletic look. Plus an added benefit is you don't develop the sagging skin pockets as easily because of the workouts. The biggest benefit however however is that the building of lean muscle require the consumption of stored fats to help with the healing process of muscle. This conversion brings up your thermogenic conversion rate to supply the muscle causing you to burn fat for a longer period of time after completion of your workout.
Thus the most effective types of workouts for burning fat and losing weight fast combine both cardiovascular exercise and strength training. Benefiting from the continued burning of calories hours after you have completed your workout.
5.Workout first thing in the morning.
Start your day out right and you'll reap the benefits all day long. Morning exercise will rev up your metabolism, helping you to burn more calories all throughout the day. If you workout before eating your body is forced to use more fat for energy. Ever notice that after you work out for awhile you actually feel like you have more energy than when you were taking it easy?
Many studies show that those who start an exercise routine and follow it in the mornings tend to stick with their routine at a higher rate than those who exercise later in the day.
Of course everyone can't workout first thing in the mornings because of other commitments they may have. If this is the case try to identify a set time to workout each day and try not to vary the routine. The more you create a time specifically for the task at hand, the more likely you will be to complete it.
Hopefully these pointers will help you accomplish your goals, Good Luck and Exercise Smart.
