Let me go out on a short limb here and say: dieting works . . . at least for the near term. But you can increase the effectiveness of many weight loss plans and improve your long-term chances of success by implementing several easy lifestyle additions.
Over the past years, I've compiled a long list of simple lifestyle changes that combine to build a practical, long-term approach to dieting. Add a few of these changes to your current routine individually until they become habit. In a short while, you'll notice better, more lasting results if you are able to absorb these changes. Plus, they'll help kick-start any fast weight lose diet.
Ice cold water: drink an ice-cold glass of water (16 ounces) when you first wake up and prior to each meal. Your body will be forced to raise the water to your body temperature, burning a few extra calories. Plus, it will make you feel more full when you eat and help keep you properly hydrated.
Add negative calorie foods: there are a handful of foods out there that consume more energy when burned than are contained within the foods themselves; i.e. they have a net negative caloric impact. Try adding asparagus, broccoli, blueberries, beets, radishes, cucumbers, strawberries, tomatoes, and similar foods.
Evening lockdown: don't eat for at least two hours before bedtime, and ideally, in the final three hours that you are awake, consume only fresh vegetables or salad. This is actually easier than it sounds. If you eat dinner at 7:00 PM and go to bed at 11:00 PM, add a small garden salad as an evening snack around 9:00 PM. There's no sense consuming calories that will not be burned efficiently as your metabolism slows (this is especially true in the winter time).
Drop your cardio: you are probably aware that you burn calories every minute that you are exercising. But when you stop, your metabolism quickly returns to normal. Combat this by engaging in interval training instead of cardio. Interval training can be completed in 15 to 20 minutes and will boost your metabolism for a full 24 hours. Just make sure you exercise. Muscle burns calories, so build muscle to help achieve quick diet loss.
Eat more beans: beans are wonderful diet foods that many avoid because of their high carbohydrate count. But they are also very high in fiber, high in protein, and produce a negligible short term impact on blood sugar!
3:1 deficit-to-normal ratio: after three days at a caloric deficit, add a higher-calorie day. If you're dieting at a 30 percent deficit for 3 days (e.g. 2400 calorie diet dropping to 1650 calories), make the fourth day a 10 percent deficit. That is, in this example, consume an extra 510 calories on every fourth day. This will stop any plateaus before they start.
Remember, for maximum effectiveness, add these lifestyle changes into your current fast weight loss plan. When you stop dieting, retain these changes for the long-term to help you keep off the weight it took so much effort to lose. It's always easier to maintain than to lose!
Over the past years, I've compiled a long list of simple lifestyle changes that combine to build a practical, long-term approach to dieting. Add a few of these changes to your current routine individually until they become habit. In a short while, you'll notice better, more lasting results if you are able to absorb these changes. Plus, they'll help kick-start any fast weight lose diet.
Ice cold water: drink an ice-cold glass of water (16 ounces) when you first wake up and prior to each meal. Your body will be forced to raise the water to your body temperature, burning a few extra calories. Plus, it will make you feel more full when you eat and help keep you properly hydrated.
Add negative calorie foods: there are a handful of foods out there that consume more energy when burned than are contained within the foods themselves; i.e. they have a net negative caloric impact. Try adding asparagus, broccoli, blueberries, beets, radishes, cucumbers, strawberries, tomatoes, and similar foods.
Evening lockdown: don't eat for at least two hours before bedtime, and ideally, in the final three hours that you are awake, consume only fresh vegetables or salad. This is actually easier than it sounds. If you eat dinner at 7:00 PM and go to bed at 11:00 PM, add a small garden salad as an evening snack around 9:00 PM. There's no sense consuming calories that will not be burned efficiently as your metabolism slows (this is especially true in the winter time).
Drop your cardio: you are probably aware that you burn calories every minute that you are exercising. But when you stop, your metabolism quickly returns to normal. Combat this by engaging in interval training instead of cardio. Interval training can be completed in 15 to 20 minutes and will boost your metabolism for a full 24 hours. Just make sure you exercise. Muscle burns calories, so build muscle to help achieve quick diet loss.
Eat more beans: beans are wonderful diet foods that many avoid because of their high carbohydrate count. But they are also very high in fiber, high in protein, and produce a negligible short term impact on blood sugar!
3:1 deficit-to-normal ratio: after three days at a caloric deficit, add a higher-calorie day. If you're dieting at a 30 percent deficit for 3 days (e.g. 2400 calorie diet dropping to 1650 calories), make the fourth day a 10 percent deficit. That is, in this example, consume an extra 510 calories on every fourth day. This will stop any plateaus before they start.
Remember, for maximum effectiveness, add these lifestyle changes into your current fast weight loss plan. When you stop dieting, retain these changes for the long-term to help you keep off the weight it took so much effort to lose. It's always easier to maintain than to lose!
About the Author:
Cristina has reviewed and experimented with a large number of the fast weight lose diets made available in the past 10 years and writes about her experience with each of the products. Her objective reviews are available via her fast weight lose secrets blog. Visit today to claim a free weight loss report!
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