Unfortunately there is no magic bullet or secret recipe to help you melt away excess fat overnight. That being said, there are a few safe and effective tips that you can use to jump start your fat loss and really start to show some progress quickly. Use these five easy to implement diet hacks in order to fire up your metabolism and start to melt away those extra pounds in as little as one week (without starving yourself).
Start your quick journey to a new, slimmer you by replacing any high calorie, sugar laden drinks with water. Unlike those sodas and soft drinks, the water will actually quench your thirst and keep you hydrated without adding unwanted or unnecessary calories into your daily routine. Replacing two 12 ounce sodas and an energy drink with water will save you upwards of 500 calories per day – which is a major difference when you are trying to create a calorie deficit in order to lose weight.
Drop the empty calorie snacks, deep fried foods and foods that are high in sugars or saturated fats in favor of lean protein sources and high fiber foods that will keep you feeling full for longer. Make sandwiches with whole grain breads, low fat cheeses and lean meats (replace cold cuts with sliced chicken or turkey breast, etc.) and choose smart sides. Raw or cooked vegetables (no dressings or dips) are loaded with essential vitamins and minerals, are low in calories and are loaded with fiber that will keep you from feeling hungry again a short time after lunch is through (which can help to cut down on the desire to snack).
While it can seem tempting to cut calories by avoiding food all together, this strategy is unhealthy and can easily lead to binging – which won’t do anything to help you drop those excess pounds. The best strategy to employ when it comes to following an eating plan for quickly dropping weight is to consume healthy meals at regular intervals throughout the day. Build each meal around lean sources of protein, whole grains, vegetables and fruits and space out 3-4 average sized meals or up to six smaller meals throughout the day to fit your schedule.
If you can’t seem to help yourself when the lunch bell rings at the office, you need to manage your cravings with proper planning. Don’t set yourself up for failure by jumping in your car on your hour break to try to find a healthy meal – prepare a meal at home to take with you. This will keep you out of drive thru and fast food restaurants and work to ensure that the calories that you are consuming are coming from quality sources (see above).
While diet plays a critical role in helping you shed those excess pounds, the best way to create a calorie deficit is by attacking from multiple angles. As you consume fewer calories from natural and more wholesome foods you also want to increase activity levels in order to burn more calories and build lean muscle. If you have been leading a relatively sedentary lifestyle, you don’t need to spend hour after hour in the gym to make a difference. Get things going with a combination of cardio and resistance training (contrary to popular belief, resistance training doesn’t just “bulk you up” it burns plenty of calories and fires up your body’s fat burning furnace) to burn calories and improve your metabolism. If you are just starting out, 30-40 minutes in the gym (or on the treadmill, exercise bike or weight bench in your home) will kick start things to a stronger, slimmer and fitter body.
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