When time is of the essence,
there are ways to conquer the fat and enhance your mood — and you don’t have to starve yourself, invest in dangerous weight reduction products, or double up on workouts to obtain results.
Instead, use this adaptable strategy that allows you to choose among weight-loss techniques that work without fully disrupting or ruining your life.
Choose at least four of the time-tested weight reduction tips below and incorporate them into your daily routine for fourteen days. Add a couple more if you’re feeling ambitious. The greater the number of modifications you make, the more weight you may anticipate losing between now and the end of two weeks.
1. DRINK ONLY WATER
Each serving of a sports or energy drink, fruit smoothie, or light beer includes roughly 100 calories. However, these beverages do not satisfy you in the same way that 100 calories of food do, so they are a waste of time. Other beverages may include a lot of salt and carbs, which cause your body to retain water and puff you up.
Water, on the other hand, has no calories, carbohydrates, or salt, making it the ideal slimming drink. Surprisingly, it also helps drain off extra water weight and kickstart your metabolism. If plain water bores you, try an infuser to add lemon slices or mint leaves.
2. SKIP REFINED CARBS, EAT VEGGIES INSTEAD
White rice, spaghetti, and sandwich rolls are high in simple carbohydrates, which are quickly absorbed, leaving you hungry and more prone to overeat later.
Instead of substituting healthier whole-grain bread items, which contain filling fibers that can often cause bloating, substitute vegetables for the two weeks — instead of rice, try cauliflower “rice” made by shredding cauliflower. In addition, instead of chips and dip, try carrots and dip.
Vegetable complex carbohydrates are also metabolized more slowly than simple carbs, so you’ll feel fuller for longer. Furthermore, because vegetables are largely water, they aid in the removal of excess water weight.
3. DO CARDIO FOR AT LEAST 30 MINUTES A DAY
Any exercise that raises your heart rate will burn calories. However, if you choose a cardio regimen that utilizes many muscles at the same time, you will burn more calories.
Spinning, cardio kickboxing, and boot camp exercises are three cardio-heavy activities to consider if you want to fire up your metabolism and burn fat. Half an hour of each burns 200 to 300 calories while exercising your arms, legs, and core, making everything seem sleeker and tighter.
Interval training, which involves alternating brief bursts of strong exercise with slower activity, will help you burn even more calories every session.
4. DRINK COFFEE AN HOUR BEFORE YOUR WORKOUT SESSION
This is the one exception to the rule of only using water: A pre-exercise cup of java with a splash of skim milk (around 11 calories) or black (just 5 calories) can stimulate your workout in the same way that a coffee run makes your morning at work more effective. You’ll burn more calories without even noticing it since you’re working harder.
5. HAVE THEM ON TOP OF HIM SEX EVERY NIGHT
Not that you needed a reason to hook up with your partner every night, but this job is a big blaster. Being on top implies that you rock, and the more active you are, the more calories you burn.
Sex also increases levels of feel-good neurotransmitters known as endorphins, which aid in the suppression of food cravings. Get on top in reverse-cowgirl (looking away from your boyfriend) to give your thigh and buttock muscles a boost (and deeper pleasure).
6. DO ONE HUNDRED SQUATS EVERYDAY
This gym-class favorite will help you shape muscle and achieve a more streamlined appearance. Perform a set of 50 squats as soon as you get up in the morning and before you go to bed. Squats strengthen your core, buttocks, hips, and thighs. Remember, as you strengthen your muscles with squats, add some free weights (or huge detergent bottles if you don’t have weights) to keep you engaged and away from the dreaded plateau.
7. SLEEP FOR AN EXTRA 30 MINUTES A DAY
That extra half-hour of sleep, whether you sleep 5 or 8 hours, can refresh you enough to make better eating choices (no quick sugar fix for breakfast in the quest for energy) and avoid feeling tired and skipping the gym. More restful sleep (7 to 8 hours is ideal) also increases metabolism. Because your body creates muscle as you sleep, getting some shut-eye means a higher muscular tone.
8. MAKE ONE FOOD SACRIFICE A DAY
Cutting away one indulgence, such as the chips you consume with lunch or the chocolate treat you enjoy after dinner, can help you lose a few hundred calories, resulting in reduced fat. Your body, believe it or not, will not detect its absence.
9. EAT MORE SALMON
It’s high in nutrients, which help to develop muscle tone and give your skin a healthy shine. Some dietitians suggest that eating a piece (no matter how it’s prepared) can instantly make your face seem more contoured.