1. Smarter training


Did you know that you can really lose more weight and keep your metabolism active for longer if you do between 3 and 4 sessions shorter than 10 minutes each and not 1 session of cardio exercises longer between 30 and 40 minutes?


An investigation by the University of Pittsburgh found that women who split their 40-minute session of cardiovascular exercises into 4 training sessions of 10 minutes each during the day, LOST 20 pounds while … the group of women who made a Large 40-minute cardio workout session lost 14 pounds and …


The reason why shorter sessions are better is because you never give your fat burning metabolism a chance to slow down.


  1. Take a break to lose weight faster

A study from a Tokyo university found that people who took a break of about 20 minutes in the middle of their one-hour cardio sessions burned 20% more fat than people who trained for an hour non-stop because … Taking short breaks of 20 minutes in your exercises makes your fat burning hormones work better.


  1. Drink Water

Water reduces the amount of fat stored in your body


Your kidneys become lazy in your work when you do not drink enough water and as a result of not drinking water, your kidneys give most of your unrealized work to your liver.


One of the functions of your liver is to help your body burn the stored fat for energy and you will not be able to do that work completely if you have to do the work of your kidneys as well.


If you do not drink water you will give your liver double work, thus decreasing its potential to burn fat causing you to store more fat. If you drink enough water your kidneys will stop being lazy, they will do their job of excreting the waste of your body, and … Continue reading


  1. Rapid weight loss = YOU eat more fruits and vegetables RAW




Your body has to burn a lot of calories to unfold the RAW fruits and vegetables that you eat, so basically … You’re losing weight faster every time you eat fruits and vegetables, and people whose diets are predominantly fruits and vegetables tend to lose weight faster and they keep their weights for much longer, besides …


Fruits and vegetables give you a more lasting energy while fighting against cravings, which means you will never gain weight, but fruits and vegetables will keep you burning fat! And … Researchers at Tufts University found that the more vegetables people eat, the thinner they are. Watch how to lose weight without having to count calories .


  1. Drink Green Tea


Studies show that you can burn between 35% and 43% more fat during the days you drink 3 to 5 cups of green tea, but …


If you do not have time to prepare your own green tea then you can simply take a green tea dietary pill, or better yet … You can use a fat burner like one that is here that contains green tea and also other fat burning ingredients.


  1. Eat more Fiber

Add more fiber to your diet is the best way to quickly and easily eliminate a large amount of excess weight without having to diet and exercise – see how to lose 20 pounds in 30 days to know more information, in addition …


Eating fiber helps you prevent eating too much because it makes you feel full.


If your meals consist mainly of fiber , protein , and water , you will have a greater feeling of fullness and higher levels of energy throughout the day.


Fiber also slows down the digestion of your meals, keeping your energy and sugar levels at optimum levels, preventing you from getting hungry and … Keep reading


  1. Eat more protein

You will eat up to 500 calories less per day when, at least, 30% of the calories you eat comes from proteins and … Every time you eat fiber and protein, you increase the metabolism of fat burning in your body because your body will have to burn many calories just to digest the fiber and protein, in addition …


Proteins accelerate the process of weight loss because they help you create and / or maintain your muscles without fat, which elevates your metabolism to burn fat and …


The main reason why people lose weight fast in high protein diets is because proteins suppress the appetite by keeping you satisfied for longer.


  1. Drink milk

Recent research now shows that including more dairy in your diet can make it easier to lose those extra pounds and burn fat without having to eliminate many calories .


One of the most exciting findings of this new research is that diets that are rich in dairy will help you almost double the rate of weight loss when compared to poor diets in dairy and … Continue reading


  1. Limit the salt you consume

Consuming more than the recommended serving of 2500mg (1 tablespoon) of sodium every day will cause you to retain water and gain weight (swelling)


When you limit the amount of sodium that you ingest your body will begin to expel some of that weight of unwanted water … Continue reading


  1. Be more active

Adding some physical activity to your daily routine will help you start losing weight faster than you can imagine.


Do not worry, being more active does not mean you have to sign up at a gym and take tae-bo classes or start participating regularly in marathons!


There are many ways for you to be gradually more active to lose weight and … Continue reading


  1. Get up and Exercise!

As soon as you wake up in the morning, exercise for at least 30 minutes to an hour. Studies have shown that exercising in the morning can burn up to 3 times more fat than when you exercise at any other time during the day. This is the reason: Keep reading


  1. Do not skip breakfast

Fact: People who skip breakfast are 4 times more likely to be OBESAS than people who do not!


Eating breakfast in the morning also helps you start your metabolism.


A recent study at the University of Texas at El Paso found that people who ate breakfast also ate 100 fewer calories a day, and if you eat 100 fewer calories each day for a year – you’ll easily lose 10 pounds.


If you skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will work slower causing you not to burn extra fat because … Keep reading


  1. Lift bigger weights to burn fat faster


If you pick up a greater amount of weight ( which allows you to only do between 3 and 5 repetitions per set ) in your weight lifting workout, then you will burn more calories than if you lifted lighter weights doing 8 to 12 repetitions, and the reason is simple …


You burn more calories or use much more energy to lift weights that have more weight, in addition … You will obtain a greater effect of elimination of fat after this activity due to the high intensity of the exercise, and also to the fact that the metabolism of your body You’ll have to burn more fat to help your body recover from a workout with heavier weights – Go here to see what the burner effect after exercise has to do with weight loss . 14. Do cardio at the end to remove fat quickly

Before you jump on the bicycle or the treadmill for an hour, it is better to spend 45 minutes doing an exercise routine to increase muscle or doing exercises to shape the body to spend most of the stored carbohydrates or glycogen in your body as energy , so that when you’re ready to do your cardiovascular training …


Your body will start to burn more fat for energy during your cardio training, and it will not burn a combination of fats and carbohydrates because you have already spent most of the carbohydrates stored by your body to get the energy you used during your 45 minutes of exercises to increase muscle or exercises to sculpt the body and …


This tip is almost like the tip # 11 to lose weight quickly where you work with most of the carbohydrates ELIMINATED in such a way that you can burn more fat but look at this …


You can eliminate twice as much fat if you do a higher intensity workout after doing the exercises to shape the body as intervals or Tae-bo ; A perfect example of what you can start using as a weight training routine followed by high intensity intervals is the # 1 quick weight loss routine .


  1. Walk 10,000 steps a day and lose 10 extra pounds a year

If you do not have time to go to an exercise program – buy a pedometer , wear it, and try to walk the 10,000 steps a day to burn 100 extra calories or more each day which contributes to losing more than 10 pounds a year with minimum effort on your part.


  1. Use music to lose weight quickly

Use your favorite music to stay motivated and energized for more time during your weight loss exercises and achieve your goal of losing weight faster.


A recent study shows that fat or overweight people who did their weight-loss exercises with music dropped an average of 16 pounds – twice as much as people who did not exercise while listening to music. Go here to see other ways to motivate yourself to lose weight fast .


  1. Switch to a Mediterranean diet as soon as possible

Which people are the thinnest, least overweight, who live the longest, and who have the lowest proportion of chronic diseases on earth? People from the regions of Asia and the Mediterranean. The main reason why these people are the thinnest and with the least overweight is … Keep reading or Look at this Healthy Mediterranean Recipe


  1. Drink vegetable juice or water before meals

Drinking a glass of water or vegetable juice before your meals will suppress your appetite in such a way that you will not eat as much, and you can lose weight quickly. See more things you can drink to lose weight fast.


  1. Remember to take your multivitamins every day!

Research shows that taking your vitamins daily helps you maintain your weight and reduce your appetite while on a diet plan for weight loss , and look at this …


When researchers asked more than 500 men and women if they took multivitamins daily – men and women who took multivitamins daily had lower body weights and lower body fat, and in another research study …


45 overweight people who did not use multivitamins were put on a weight loss diet and were given multivitamins, and at the end of the 15-week study – everyone in the study lost weight mainly because they were on a diet of losing weight. weight, but multivitamins probably helped them stay on the diet for longer by reducing their appetites and …


If you do not get the right amount of nutrients – your body WILL FEEL HUNGRY (increasing your appetite) in such a way that you will eat more (and probably gain weight) in order to try to get the nutrients you need; taking multivitamins prevents this problem.


Women can use the One-A-Day Women’s Multivitamin and …

Men can use the One-A-Day Men’s Multivitamin

  1. Become heavier to lose weight faster


The more weight you carry, the more calories you burn while exercising (see here to find out why) so that … you can become heavier by wearing a waistcoat with weights or carrying a backpack with additional weight to burn more calories while walking or you run and …


To lose weight faster you only need to add an extra 20 to 30 pounds to your weight vest or to a backpack that has extra weight.


  1. Sleep well

Do not sleep for a long time or for a very short time because according to a study done by researchers at Laval University in Quebec … people who slept FOR A LONG TIME (more than 8 hours) and people who slept VERY LITTLE TIME ( less than 6 hours ) were more likely to gain weight than people who slept between 7 and 8 hours …


When you do not sleep enough, the levels of leptin in your body decrease. Leptin is a protein in the blood that suppresses your appetite. When your leptin levels are decreased due to lack of sleep … Keep reading


Watch the 33 Secrets for a Good Night’s Dream (in English)


  1. Masticate your food for longer and lose weight faster

You should chew everything you eat for at least 8 to 12 times. Eat slowly Your body does not realize that you have had enough to eat until after several minutes of eating.


If you eat very fast … Keep reading


  1. How to eat much more and lose more weight than dieters

If you exercise for more than 45 minutes with an intensity between moderate and high for at least 5 times a week … you will be able to eat up to 500 calories more per day than the calories you need to lose weight , simply because …


You burn most of the calories when you exercise for long periods of time with higher intensities, so that you can eat an extra snack every day and still lose 1 to 2 pounds a week; and according to a study from the University of Pittsburgh …


Women who ate 2,000 calories a day and exercised for 60 minutes with moderate to high intensity, lost the most weight among 4 test groups. Go here to see if you are exercising hard enough to lose weight.


  1. Eat between 1500 to 2000 calories a day

Most men and women can lose between 1 and 2 pounds a week or a little over 10 pounds in 5 weeks, without even feeling hungry, if they eat between 1500 to 2000 calories per day eating mainly foods that help lose weight Y…


If you can not exercise – you can eat between 1200 to 1500 calories per day; if you are active you can eat between 1700 and 2000 calories per day


  1. Use baby tools to avoid eating too much


Use smaller plates in exchange for large ones to limit your meals or serving sizes , and use forks and baby spoons that force you to take smaller bites which will make your food last longer, plus you will FEEL satisfied faster with lower amount of calories.


  1. High carbohydrate or protein diet to lose weight faster?


If you exercise at least 3 to 4 times a week … you will want to eat more complex carbohydrates , but make sure that only 35% to 45% of your calories come from non-greasy proteins and healthy fats in such a way that you can have the extra energy to exercise for longer, burn more calories and lose more weight; but on the other hand …


If you want to lose weight without exercising – then a diet with more protein (where only 30% to 40% of your calories come from carbohydrates) will help you lose weight quickly (see tip # 7 to lose weight quickly for see why) but the smartest way to lose weight fast is …


Eat high-carbohydrate diets on your exercise days and high-protein diets on days when you do not exercise.


  1. Eat and run walks

Take a walk between 5 and 10 minutes after each meal. It does not have to be a walk but any activity will do. The reason why you should do this is because … Keep reading


  1. WALK AND DO NOT RUN! To maintain your weight

According to a study in the International Journal of Obesity – people who walked at least 12 miles a week (or between 1 and 2 miles a day) were able to maintain their weight no matter how fast or slow they walked.


  1. Please avoid sodas – even dietary ones

Because regular sodas are basically a drink to gain weight since water is a weight-loss drink with 0 calories – you could lose 1 pound each week if you replaced 2 bottles of soda with 2 bottles of water, so go here to know how to stop drinking sodas and …


Some studies now link the high consumption of diet soda with weight gain because despite the fact that diet sodas have 0 calories … artificial sweeteners increase your cravings for sugar and other foods that make you gain weight.


  1. And Do not Drink Fruit Juice!


It is much better to eat a raw fruit than to have a fruit juice because the fruit contains more fiber but the juice will always have more sugar than the fruit itself.


This is the same advice I give you in the case of soda, you can lose up to an extra pound a week just by replacing the juice with water because most of the fruit juices are mainly water and sugar.


  1. Do not remain seated for more than 4 hours

According to researchers at the University of Missouri – sitting or being virtually inactive for more than 4 hours lowers your metabolic level, making it easier for you to store fat; in such a way that to avoid this try to get up for at least 10 minutes within each 4 hour interval.


  1. Say every day “For what”

Ask yourself why you want to lose weight, and after getting a why … Keep saying WHY.


For example – why do you want to lose weight? …


I want to lose weight to see myself better, SO THAT …

I can feel more confident with myself, SO THAT …

I can be the most attractive person in my high school reunion, SO THAT …

I can see the surprised face of my classmates, SO THAT …

I will be able to have an appointment with the person who impacted me in high school, SO THAT …

Can you see what is happening here?


The more times you say FOR WHAT, the more motivated you will feel to lose weight. I do not know but…


If you can think of at least three FOR THAT’S – nothing will prevent you from losing weight.


  1. Do not ask yourself “What is the best exercise I can do” , but …

Ask yourself: “What is the best exercise I can do that will make me work hard in just 20 to 40 minutes” (a hint: High intensity intervals ), also …

Ask yourself: “What exercise can I do that makes me feel like I’m going to faint, but the mere thought of being 100% focused on seeing me well while naked is going to make me persevere.”

Once you answer those two questions … Do that exercise 1 to 2 times per day 3 to 4 times per week and I guarantee that you will always lose 2 pounds of fat per week, even if you only need to lose 10 pounds of that hard fat to eliminate .

  1. Add 15%


Walking with a 15% incline on your treadmill can help you burn 3 times more calories than you could burn while walking without tilt. Now imagine how much grease you could burn if you run on a treadmill with a 15% incline.


  1. Keep a Record


Researchers from the University of Arkansas found during a study of 13 weeks that those people who kept detailed records of what they ate, lost 3.5 pounds more than those who could not lose that record. The reason was that this record helped them to estimate with some precision their portion sizes in such a way that they only ate enough to allow them to lose weight.


Find your food diary here for free , too …

See how keeping a food diary will help you lose weight faster .

  1. Lose weight while watching TV


To lose weight while watching TV, you simply need to get rid of your TV’s remote control to force you to continually get up and MOVE to change the channels!


An Australian study found that people who did the most light activities while doing leisure activities such as watching TV, had waists 16% thinner than those who were more lazy and used the remote control.


  1. Watch less TV and Play less Video Games


You can burn more fat each day just for the sake of halving your TV and video games time, according to research from the University of Vermont. It really is about common sense …


Less TV time means you’ll have to fill your time doing more active things that force you to get up and move.


  1. Do not let the plastic make you gain weight


Plastics contain synthetic chemicals ( called BPA and phthalates ) that act as estrogen in your body. Basically, estrogen is a fat-building hormone that you need to limit when you’re trying to lose weight. So, to avoid consuming these chemicals that behave like estrogens you must …


Avoid drinking from plastic containers and cups made of extruded polystyrene (Styrofoam).

Avoid heating plastic containers in the microwave and in the oven, which could release those estrogen-like chemicals in your food.

Avoid meats wrapped in plastic.

Avoid canned foods that contain traces of BPA.

  1. Go skiing while you walk


You can use walking sticks for Nordic walks and burn 20% more calories while you walk , according to a new Cooper Institute study.


  1. Eat more


It is better to eat more often by eating 4 to 6 smaller meals per day to lose weight , as opposed to eating less than 3 meals per day, because …


You will probably be more hungry and you will overeat if you wait too long between meals. Now, if you eat meals in smaller amounts every 2 to 3 hours, your level of hunger will be much lower.


Some studies show that people who eat more often are less likely to be fat.