By The average man has 43.2 pounds of fat in his body. And that number is either increasing or dropping at any given time—it never stays the same. Spend more time burning fat than storing it each day, and your belly will be buried forever. Does it appear to be straightforward? Yes, it is. You see, there is no one-size-fits-all solution to losing weight. Find 100 successful losers, and they’ll show you 100 various techniques to reduce weight quickly and win the war of the bulge.
But, below, you’ll find 19 weight-loss strategies to help you get started (lose your love handles, bust your gut, and define your abs). Simply add three or four of these into your daily routine, and you’ll lose weight easier and faster than you ever dreamed.
19 Ways to Lose Weight More Quickly
1. Eat more protein
Digestion burns about 25 to 30 percent of the calories in each gramme of protein, compared to only 6 to 8% of the calories in carbs. Calculate the following: When you replace 50g of protein with an equal quantity of carbs, you save 41 calories.
2. Read labels
Avoid foods that have “high-fructose corn syrup” listed as an ingredient. Consumption of this sugar replacement, which is used to sweeten soda, commercial baked goods, and even condiments, has climbed by more than 350 percent in the United States since 1971, coinciding with an increase in obesity.
3. Get off your ass
Instead of sitting, do every workout while standing. “You’ll burn up to 30% more calories,” Joe Stankowski, C.P.T., explains. Is there a way to fix the bench press? Dips.
4. Mix up your movements
Perform supersets when lifting, in which you alternate between sets of lower-body and upper-body movements. As a result, your lower body can relax while your upper body works. Craig Ballantyne, C.S.C.S., explains, “This allows you to engage your muscles fully with very little pause between sets for a speedier, more effective workout.”
5. Exercise blind
Try letting go of the grips and closing your eyes while riding the elliptical trainer. (Take care!) Your core muscles will have to work harder to keep you balanced without the visual signal, burning more calories and accelerating weight reduction.
6. Embrace yardwork
Consider any physical activity, including ones you want to avoid like mowing the grass, as an opportunity to burn fat and condition your body. (As long as you use a push mower, that is.)
7. Snack on dill pickles
Each slice contains one calorie.
8. Take larger steps
Skip one out of every five steps on the stair climber. Then, to return to your normal walking rhythm, take one large step. According to Cameron McGarr, C.S.C.S., this stage recruits more muscle, which speeds up weight reduction.
9. Rent motivation
Watch a movie that motivates you to workout once a week. Rocky (for the gym), American Flyers (for cycling), Hoosiers (for team sports), and Chariots of Fire and Without Limits (for team sports) are just a few examples (both for running).
10. Break a record
Every session, set a goal to run farther in the same amount of time—even if it’s only a tenth of a mile. This ensures that you burn more calories from one workout to the next, which is crucial for weight loss.
11. Smash your dinner plates
Also, get smaller ones. That way, even if you fill your plate to the brim, you’ll end up eating less than you would have on your current platters.
12. Cut carbs
You’ve probably heard it a million times. The reason for this is that it works. In one of many recent studies, men who cut their carb intake to just 8% of their daily calories shed 7 pounds of fat and built 2 pounds of muscle in just six weeks, according to a Journal of Nutrition report.
13. Lift first, then run
According to McGarr, if you do cardio after you’ve lifted—when you’re already tired—the same speed or intensity will have a higher effect than if you did it before.
14. Change directions
On the elliptical trainer, try this interval-training trick: Ride as fast as you can for 30 seconds, then instantly switch your direction and ride for another 30 seconds in the opposite direction. After 60 seconds, take a 60-second break and repeat. According to Alwyn Cosgrove, C.S.C.S., the power of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval, can give your fat-burning efforts a massive boost.
15. Fill up on high-fiber foods
They’re referred to as “healthy carbs.” Their heft helps you feel full and eat less by taking up space in your stomach. Beans, which contain 8 grammes of fibre per 1/2 cup, are the highest fibre food. Men who ate 12 grammes of fibre per day shed a fifth of an inch off their love handles without changing their diet, according to research.
16. Top your salad with vinaigrette dressing
Acidic meals like vinegar and lemon juice, according to studies, act as lighter fluid in your body’s fat incinerator, accelerating carb burning by 20 to 40%. The acids, according to researchers, reduce insulin surges and delay the rate at which food leaves your stomach. Pickles and yoghurt, for example, are both excellent sour meals.
17. Don’t skip meals
When you don’t eat for a long time, your body goes into a catabolic state, which means it starts breaking down muscular tissue for energy and stores fat. Intermittent fasting might help you lose weight, but skipping meals can put you in danger.
18. Try the Versa Climber
When practising cardio, the more vertical you are, the more calories you burn.
19. Don’t be a couch potato
If you’re a TV addict, total up how many hours you watch now and exclude any reruns—even if there’s a Seinfeld episode on that you’ve never seen. Spend the extra time on your feet, either outside or at the gym.
