How To Lose Weight QUICK: 1-Month Weight Loss Tips
Weight Loss
Nutrition is priority number one when it comes to losing weight, and particularly losing weight quickly. We need to create a calorie deficit and what this means is that we're eating fewer calories than we're burning every day. We can either go out there and burn way more calories by exercising or you can scale back on the foods we're eating. Both are important but when it comes to losing weight quickly, nutrition is essential. You cannot out exercise a bad diet. It's far easier to not eat 600 calories from that bag of chips than it is to go out on a treadmill and spend 1 hour to burn those same calories.
The first thing is to lower your carbs, particularly processed carbs, chips, pastries and sugars in your diet that come in drinks. When we drop our carbs you're going to notice that you're going to actually drop some water weight very quickly which can lead to a very dramatic change in your experience, so lowering the carbs is good.
Number two which is, as you're lowering the carbs, I want you to increase your protein and your fiber from the veggies. When you go and have a meal, half of your plate should be some kind of veggie you love and that's for the fiber and what the fiber does is helps our digestive tract work better and actually can help lower cholesterol levels, and it keeps you full longer. Any veggie you like particularly green veggies, fill half your plate with that. Fill a quarter of your plate with some kind of protein that you love. Protein boosts your metabolism and keeps you full. This can be animal protein but if you're a vegetarian, it could also be something like tofu or tempeh or some sprouted beans. There’re so many different protein options, it doesn't have to strictly be animal proteins but you do want the protein in there. You can have some healthy carbs in those meals and you want to eat carbs that are lower glycemic.
The next thing I want to tell about is actually increasing your water intake. If you want to lose weight within one month, this one habit will help you tremendously. Drinking water essentially helps our metabolism work better. Your body is roughly seventy percent water and all the key enzymatic reactions require water to function well, and also when you drink more water you're going to stay full longer because actually having water in your stomach signals to your brain that you’re full.
Our second priority is to exercise, but it's not the kind of exercise a lot of people do when they want to lose weight quickly. A lot of people think you need to go do cardio and spend time on the treadmill or the elliptical machine. That kind of exercise is not nearly as effective as M R T, metabolic resistance training, which is a combination of some of the best strength training exercises.
Third thing if you want to lose weight quickly, I would consider implementing something like intermittent fasting, which is the habit of centrally compressing you’re eating windows down, and there are two ways you can do this. The first and very popular way that's gaining a lot of popularity is what I would consider the sixteen eight or lean gain style fasting or basically we're going to skip breakfast. Have your first meal sometime around 11:00 noon, a snack around 3:00 and have dinner around 7:00 or 8:00, so we're kind of compressing those meals into eight hours so your body is in a fasted state all throughout the night and through the first few hours of that day leading up to your first meal sometime around 11:00 noon. This strategy is super effective for a lot of reasons. The first one is it's easier to control your calories. Remember, nutrition is priority number one so if we can control our calories because we're eating in a fewer shorter window it's going to be easier for us to do that. We're not going to overeat as much and the research does show people who try to eat six small meals per day end up eating more calories, because that's six opportunities for you to eat more than you should versus if you compress it down to maybe two meals with a snack. It's a lot harder to overeat because after that first meal you're going to be full for three hours then you have a little snack and you're not going to be starving going into dinner. Another option if you want to enjoy breakfast and not fast every day is to do a dinner - dinner fast once per week. You might have dinner on Saturday for example at 6:00 and you'll just fast until dinner on Sunday. A 24 hour dinner - dinner fast can raise your fat burning human growth hormone.
The final thing I want to talk about is supplements. A lot of people who want to lose weight very quickly think they need to get that new fat burner 9000 pill that's out there. I mean quite frankly that stuff is total crap. The really proven fat burners are caffeine, green tea and taking a high-quality multivitamin with some vitamin d3 to make sure your actual body is functioning well. All the other advanced fat burners and stuff like that are just heavy stimulants that might tax your heart, get your body into a stress state and they might only improve your results by five percent, but it's not even worth all the risks in the side-effects. There's no magic weight-loss pill.
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