Five Proven Ways to Lose Weight Quickly.

We’ve all been there before. You’re at a friend’s party, or out with co-workers, and the dessert tray comes around and you can’t help yourself – you must have just one more piece of chocolate cake! The next thing you know, you’ve eaten the whole thing. Overeating happens to the best of us, but how can we prevent it? Try these five proven ways to lose weight quickly so that you can get back to your healthy habits in no time at all.

Understand your body type.

First, it's important to understand your body type. The three most common types are ectomorphs, who have a hard time putting on muscle; endomorphs, who are naturally round and don't lose weight as easily; and mesomorphs, who are in between the other two types and usually have no problem losing weight. Once you know which type you are, it will make it easier for you to start losing those pounds.

Ectomorphs need to add more protein to their diet and do strength training exercises like pushups and squats to build muscle. Endomorphs should watch their carb intake because that is where they store most of their fat. They should also take up an activity such as swimming or running so they can increase their heart rate without having too much strain on their joints.

Mesomorphs need a balance of all three strategies: protein for muscles, carbs for energy levels, and exercise for burning calories. If you want to see quick results, these three things will help.

1) Don't eat junk food. Sugary drinks and processed foods lead to insulin spikes which inhibit fat loss by promoting the production of insulin-binding globulin. As well, since junk food contains a lot of sugar, it provides very little nutritional value but fills you up quickly causing you to overeat.

2) Eat breakfast every day. Skipping meals can lead to increased hunger and cravings during the day resulting in unwanted calorie consumption later on.

Track Calories Consumed.

It's not always easy to know how many calories you're consuming in a day, so the easiest way to do it is by keeping track. A food journal can be an effective tool for weight loss because it forces you to really think about what you're eating, but it can also be time-consuming and tedious. If that sounds like too much work, there are other ways you can count your calories without tracking every bite of food. Apps such as MyFitnessPal allow users to manually enter the foods they eat each day and their caloric values, which makes calculating calories consumed very simple.

Simply take note of everything you eat (or drink) throughout the day and input it into the app accordingly; this may seem difficult at first, but over time you will start remembering exactly how many grams or ounces each item contains. You can also use food labels to calculate the number of calories per serving on most packaged goods. So long as you stay within your calorie goal each day, your body will adjust its metabolic rate accordingly and burn off more fat cells than before. However, if you exceed your daily intake then your metabolism will slow down considerably and the opposite effect will occur.

Avoid Snacking: Consuming a small meal or snack every few hours can provide extra energy during the day while reducing hunger between meals. Skipping meals only leads to overeating later in the day since our bodies have become accustomed to regular feedings throughout the course of our lives. That being said, snacking isn't good either - snacks should be healthy choices rather than candy bars or processed junk food.

Schedule Meals.

If you're not already in the habit of eating three meals a day, start now. Having regular, scheduled meals will give your body a sense of routine and help you avoid mindless snacking when you get hungry. Eating regularly will also help you keep track of how many calories you're taking in each day, which is important if you want to lose weight.

It's also a good idea to know what types of foods are healthy for weight loss and make it a point to include those in your diet. A study by Harvard Medical School found that people who ate more high-fiber vegetables lost 30% more weight than those who didn't over the course of 3 months. Leafy greens like spinach, kale, and cabbage can be eaten as salads or added to sandwiches or wraps for additional volume without adding too many extra calories. Other veggies like cauliflower, broccoli, zucchini, and Brussels sprouts can be boiled until soft and mashed into a puree before being used in soups or stews. And remember to limit sugars from sweeteners like honey and maple syrup.

Sugars from these natural sources don't pose the same health risks as refined sugars do. Make sure that every meal includes protein: Protein provides energy and makes you feel full. Choose whole grains instead of white bread and pasta, because they contain fiber, which helps promote a feeling of fullness. Include fat in your diet: Healthy fats provide nutrients such as vitamin E, omega-3 fatty acids (good for heart health), and Omega 6 (helps maintain skin elasticity). You'll find them mostly in fish, nuts, seeds, olive oil, avocados, and dark chocolate.

Exercise at Least Three Times per Week.

When it comes to weight loss, the secret is in the sweat. The more you exercise, the more calories you'll burn and the more weight will come off. There are many different types of exercises that can help you lose weight quickly. They vary in intensity and time commitment, so find what works for your lifestyle and get moving! It's important to stick with an exercise plan; if you don't have time or energy one day, make sure you do it the next day instead.

Make Sure You're Eating Healthy: Having a diet filled with healthy foods will not only boost your mood but also keep you energized throughout the day and provide nutrients to keep your body functioning at its best. Be mindful about how much sugar you consume; it's common for people to turn towards sweets when they're trying to cut back on calories and may unknowingly be doing themselves more harm than good. Stick to fruits and veggies, whole grains, lean proteins, and healthy fats as these are better sources of energy.

Exercise At Least Three Times per Week: When it comes to weight loss, the secret is in the sweat. The more you exercise, the more calories you'll burn and the more weight will come off. There are many different types of exercises that can help you lose weight quickly. They vary in intensity and time commitment, so find what works for your lifestyle and get moving!

Staying Motivated.

One of the most common reasons that people give up when trying to lose weight is a lack of motivation. It's difficult to stick with a new routine or diet when you don't feel like it, so the key is finding ways that will keep you motivated and on track.

Here are five ways that have been found effective for staying motivated:

1) Set goals for yourself - this could be something as small as waking up an hour earlier each day or committing not to eat any sugary snacks. Setting specific goals can help motivate you to achieve them.

2) Find others who are also trying to lose weight - it can be helpful to meet with others who have similar goals in order to stay motivated by seeing what they're doing and how they're succeeding.

3) Create a workout playlist - one way of staying on track while exercising is having some good music motivating you along the way. Create your own playlist or borrow one from Spotify, Pandora, or iTunes! Add songs that make you want to move, such as Shut Up by Oasis; Walking On Sunshine by Katrina And The Waves; and Uptown Funk by Mark Ronson featuring Bruno Mars. If listening to music isn't enough motivation for you, try watching an episode of 30 Rock before starting your workout—it'll make sure you have a good time even if it's hard at first!

4) Remember why you're doing it - another reason many people give up after only a few weeks of dieting or working out is that they forget why they're actually doing it in the first place. Be clear about why you want to lose weight and use these motivations when times get tough.

5) Eat mindfully - it can be tempting to just grab anything that looks tasty when you're hungry, but think twice about what would taste best given your current hunger level rather than just eating whatever tastes best right now!