5 Free Diet Tips for Fast Weight Loss
Hello, guys and gals! Today I am excited to tell you my tried and true diet tips for fast weight loss. No gimmicks, no trying to make money off of you, just plain easy solutions. I have done the research and work for you, my friends!
Let’s jump right in!
We all want to better. Our long-term dieting solution is to slowly integrate healthier habits and most of the time this involves finding a diet that shows us results and is sustainable in the long term.
Unfortunately, it takes a great deal of time to weigh the pros and cons of all the possible diets to figure out which one is right for you. If you are unhappy right now with your physique, you most likely want to do something about it right now! I have been researching the validity of diets and their claims for years and these are my tips for you that can be implemented IMMEDIATELY!
My thought: Diet isn’t the best solution to be fit. Workout is essential to be fit physically. To do balanced workout and monitoring it, fitness tracker is important. Best waterproof fitness trackers can help you to track your fitness condition all the time.
We all know this one. Drink eight glasses of 8oz of water a day or drink 1/2 of your body weight (in lbs) in ounces of water each day. For example: If you weigh 145 lbs –> 145/2 = 72.5oz of water a day. I would round up to 73oz/day.
- Your weight (in lbs) ÷ 2 = how many ounces of water to drink daily.
I usually further divide oz by 16 because there are roughly 16oz of water in a water bottle: 73/16= 4.56 so about 5 bottles of water every day. (I poured a bottle of water into one of our large glass at home and it is about an inch from the top of the rim so I count a glass of water as 1 water bottle.)
- ounces of water you should drink daily ÷ 16 = # of bottled waters/ large glasses to drink daily.
- If you are a water hater read some tips on how to liven up your water here.
- Chugging a glass of water is something that you can do RIGHT NOW to help you lose weight. Every time someone says something crappy to you or your reflection upsets you take action immediately and show that water who’s boss!
Implementing a Water Routine
This is easier said than done. I, and my diabetes education students have had great success with planning your water consumption like so:
- First bottle (or 16oz) of water as soon as you wake up before you allow yourself to have any coffee or breakfast. *Side note: If you pour your water at night and leave it on the bathroom counter you will remember it and then it will be room temperature which helps.
- flush out your organs. Better yet, add a slice of lemon and wake up to lemon infused water for extra detoxification.
- The second bottle between breakfast and before you allow yourself to eat lunch.
- The third bottle after lunch and before you allow yourself to eat dinner.
- And the last bottle after dinner
This system will obviously depend on how many bottles of water (or 16oz) you should consume and your schedule. This is my current water consumption routine: drink a large glass upon waking, then I can have a large coffee, and then another bottle before I get to school (8 am).
After school, I drink another bottle on the drive home, have lunch and drink two more bottles before I allow myself to eat dinner. That is a total of 5 bottles/large glasses of water or 80 oz. I have found through trial and error that I can consume more water in the morning than in the evening, so I push water more in the morning.
Play around with this system and find what works best for you! Water is the #1 weight loss secret. Stick with me guys! We’re getting to the good stuff!
2. Nutrient Sequencing
This is the golden nugget of information friends! For your large meals, eat foods in the following order:
Raw veggies. When your stomach is empty is the prime time to eat raw veggies because the sole focus of your digestive system will be to absorb the nutrients from those veggies.
Cooked veggies. The cooking process kills some of the nutrients but your body still craves them.
Protein. These are your meats and beans.
Carbohydrates or Fats. This allows you to satisfy your carb craving, but you will be too full to eat as much as you normally would. This is also a great place for greek yogurt! The microbial will aid in food digestion.
- Only after you are done eating should you consume alcohol.
The benefits of this sequence are that your body will be able to better absorb nutrients from the foods you eat, by moving from foods with less intense to more intense flavors your palate will learn to love the taste of raw veggies, and will allow you to consume carbohydrates but significantly less of them. All of these attributes will lead to fast weight loss.
3. Make Better Food Selections: a quick rundown
The worst fruits are watermelon and grapes due to their high sugar content. Having said that grapes are better for you than candy, so these are good options to satisfy a sweet tooth. All other fruits are fair game!
- Cinnamon also satisfies sugar cravings!
The worst veggies for you are starches such as potatoes, corn and green beans. There is a myth floating around that sweet potatoes are healthier than regular potatoes. The both provide little nutritional value and almost all of the nutrients are in the skins so if you don’t eat the skins you should start or skip them all together.
With your salads, try to start using dressings that are more clear (less creamy) and dip your fork into the dressing instead of pouring dressing on the salad; you will automatically consume less.
Meats are pretty much all bad for you. Don’t get me wrong, I am not a vegetarian, but there is no need for most humans to consume meat. Our bodies have a hard time breaking it down and processing it. This is why meat bloats us so seriously or causes “the meat sweats”. Go for organic meats if your budget allows and avoid red meats as much as possible (as it is linked to heart disease).
All fruits and veggies are carbohydrates, but here I am talking about processed carbohydrates, which are all bad for you. These include bread, pastries, crackers, rice, chips, sauces and most salad dressings. Watch out for the ones that advertise as healthy; they have more sugar than the plain wheat ones. When it comes to processed carbs, wheat is better than white; at least 1% of processed wheat has nutrients while white has close to none. Ideally, you will eventually cut out processed carbs completely.
A great rice substitute is a quinoa (a grain that is technically a protein). Pictured on the right.
Another food industry trick is fiber one and other protein bars. These are glorified carbohydrate candy bars. A breakfast taco is literally a more nutritious option.
Another myth is that fats are bad for you. 50 years ago the sugar companies paid for research to put all the blame on fats. Natural fats are great for you! They fill you up, keep you fuller longer, and have some great nutrients.
Beware that healthy fats are high in calories so don’t go crazy and eat an entire container of nuts in one sitting. Some great fats are avocados, high-quality cheeses (the best is Boars Head hard cheeses), and nuts.
4. Have a Set Routine
Studies show that people who wake up, drink the same amounts of water, eat meals, exercise, and go to sleep at the same times every day are thinner, happier, and live longer than those whose daily routine varies.
5. Physical Activity
Studies show that even people with exercise routines are considered physically inactive because they sit for the rest of the time that they are not exercising. The best “exercise” for your whole body health is physical activity, or simply going for periodic walks throughout the day.
Try to fit in a 10-minute walk every hour. If you have a desk job and can’t leave that often, have a set of easy exercises you do every hour or get up and pace around. Examples of some of the desk exercises include mini squats, high knees, butt kicks, arm circles, and heel raises. Sitting in the new smoking so do what you can as often as you can to stay healthy!
Yoga is another fantastic option. Not only will you feel like a million bucks afterwards, the strategic bending and folding actually helps to flush toxins out of your body. Yoga with Adriene on Youtube is an excellent free source of videos, and if you are new to the practice, I suggest starting with her 30 days of yoga camp.
A Final Word
That’s it guys, the health tips of a lifetime are: water, nutrient sequencing, make better food selections, have a set routine, and physical activity. These habits may be hard to adopt, but I believe in you! Baby steps and you will get there. If you are currently doing none of these, I recommend that you begin with solidifying a water routine into the habit, then move to nutrient sequencing. In the process of nailing down these healthy habits, you will lose weight fast!
What do you think? Did you find any of this helpful? I touched really lightly on food selection and physical activity so if you are feeling dazed and confused, please let me know and I can send you more information.