Quick Weight Loss Tips - 10 Easy Tips to Lose Weight

Quick weight loss is possible if you know how to begin and stick to a set of 10 easy tips I will share with you. I have made them simple for you so that the chances of you dropping out or stopping halfway are greatly reduced. Cheers to your successful weight loss goal!

Here’s Tip 1 - Check how many calories you need daily.

Use this simple formula:

Calories needed to lose 1-2 pounds in 1 week = BMR (Basal Metabolic Rate) – 500 kcal

BMR = Body Weight [Pound] x 15 + (Moderate Activity [Mins/Day] x 3.5)

Say for instance you weigh 150 Pounds and your moderate activity per day is 40 minutes.

BMR = 150 x 15 + 40 x 3.5 = 2390 [kcal]

Calories needed to lose 1-2 pounds in 1 week = 2390 – 750 [kcal] = 1890 [kcal]

So your daily calorie intake should be 1890 kcal to lose 1 - 2 pounds of weight in a week’s time. Plan your diet for the week.

Tip 2 – Eat lots of vegetables and fruits

Remember to make it a habit to eat not less than 5 servings of vegetables and fruits. Eat your fruits before you take any proper meal. Vegetables and fruits would make you full and prevent hunger pangs, and stop you from eating more. They contain vitamins, antioxidants and fibers, and are low in calories.

Tip 3 – Eat small meals

Avoid eating 3 main big meals. Spread out the meals into 6 small meals to keep your calorie intake and blood sugar level balanced.

Tip 4 – Watch the portion

Make sure you don’t overeat. Folks tend to do so when eating out. A plate of spaghetti easily contains more than 3 servings.

Tip 5 – Eat fresh, home-cooked food

Eating out, especially at fast food outlets will only help you to put on weight because of the high fat content. Processed and packaged food you find in the convenient stores and supermarkets are high in sodium, fat, and poor in healthy minerals. Pack your lunch prepared using fresh ingredients. This not only helps in losing weight but also put your health on a better track.

Tip 6 – Treat yourself to some goodies

I am glad that you have come so far. If you have been observing the first few tips, then this tip is a good break for you. Many people fail to lose weight permanently because of a radical switch from their normal diet to a weight-loss diet which they are unable to upkeep and maintain consistently. Your body needs to slowly adjust to the new diet plan. Indulge in your favorite food occasionally and not excessively, as a reward. It will also condition your mind to accept your weight loss plan as a positive experience.

Tip 7 – Educate yourself on food labels

Learn to read food claims and labels properly. Try to check the ingredients that go into the processing of the food product by browsing through the nutrition label and know what the serving sizes are. Even if a product displays a fat-free label, it does not imply that the calories content is low. Finally, do your math to see how much calories they add up.

Tip 8 – Stop feeding on bad foods

Two types of foods are considered bad. They are the notorious trans-fats and high fructose corn syrup. Drinking high fructose corn syrup and other sweet stuff like juices, cream and sugar are bad for your weight loss plan. In fact, cutting down on coffee and drinking more water would make you full and hence reduce your appetite for food. 8 glasses of water a day is ideal.

Tip 9 – Sleep well and enough

Did you know that you need at least 8 hours of good sleep to be able to burn off your fats efficiently? So if you have been keeping late nights for whatever reason, it is time to change that habit.

Tip 10 – Go for walks or simple enjoyable exercises

Exercising would definitely help you to reduce weight without a shadow of doubt. However, for quick weight loss, you got to work doubly harder. This would mean setting aside some of your personal time for regular exercises every week. At least 3 sessions lasting a minimum of 30 minutes per session is necessary for quick and effective weight loss. If you hate to do strenuous sports, doing brisk walking for at least 45 – 60 minutes would be a good alternative. Perhaps you can plan that into your family time, so that basically kills two birds with one stone, ie achieve your exercise goal and also enjoy quality time with your loved ones. If you wish to step up a little bit on the walking, increase your walking speed. Fast walking would enhance the burning of fats, leading to weight loss more rapidly than jogging.

These 10 tips are simple and easy to follow for effective and quick weight loss.