PDF Quick & Easy Weight Loss

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No gimmicks, no lies. We found 16 ways to rev up your metabolism so you burn calories and lose weight more quickly.
Table of contents

Compared to complex carbs like beans, whole grains and vegetables, which break down and release energy slowly, thereby keeping you full and energised, simple carbs such as sugar and starchy foods which break down into sugars — such as pasta and spuds — give you a shorter boost of energy, then leave you wanting more. One easy trick if you're a pasta fan is to swap out white pasta for the wonderfully named courgetti spaghetti made from spiralizing courgette.

What's more, working out will make you look and feel better and in our view, once you start looking and feeling better, it gets a lot easier to find the will power needed to improve your diet. When it comes to choosing what type of exercise you do, the most important thing is that it's something you will stick to.

Don't force yourself to run if chances are you'll be walking ten minutes in. There are two main types of exercise: Both burn calories, the difference is that whilst cardio burns a lot of calories upfront, weight training continues to to burn calories post workout. This is because weight training builds muscle, and muscle burns more than fat as you carry out day-to-day tasks.

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In short, the greater your muscle: Another thing in the favour of weight training is that it is easy to do at home with minimal equipment, such as a pair of dumbbells or a kettle bell. That's not to say cardio fitness can't be done at home, or that you need an imposingly large exercise bike or treadmill to do it. There are many other ways to get your heart rate up, from balls to ropes.

What's great about all of these bits of kit is that they are simple to use, and they can be used for everything from a fairly gentle workout to a full-on cardio thrash thereby getting both your aerobic and anaerobic exercise in. You can find longer guides to this online, but the key is not to slouch. In any given week, and within any given workout, you should exercise both aerobically a little out of breath but not gasping and anaerobically going flat out, like when running for a bus.

Aerobic exercise needs oxygen to give muscles energy and generally requires moderate exertion.

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Examples include gentler running, cycling and swimming. Anaerobic exercise, on the other hand, primarily uses sugar as its fuel. Anaerobic exercises are generally high intensity, for example sprinting and weight lifting.


How to naturally lose weight fast

A running watch or fitness tracker will help you to know what intensity exercise you're doing. As they either have built-in heart-rate trackers or pair with ones you strap to your chest, they can show you how hard you're working out and let you know when you need to push it harder. Speaking of high-intensity, high intensity interval training or HIIT is one of the best exercises to do if you want to lose weight fast. It combines cardio and strength training, and works through bursts of intense exercise followed by short rests.

How to lose weight fast: burn belly fat quickly and improve your health | T3

This works so well because it keeps your heart pumping for a prolonged period of time. It marries the intensity of the most full-on cardio workout, but can be done in a short space of time, and should be sustainable if done right. Running watches are the easiest way to track your progress, remain motivated and keep weight off. For anyone looking to lose a little weight that may have gained over Christmas or from recent poor habits, this book gives you everything you need in short, quick and easy to understand bullet-points!

Editorial Reviews

If you're even toying with the idea of getting healthier, this book is an excellent place to start. Some new things and also very practical strategies included. This book really covers the range of weight loss guidance to various aspects of your life. From ideal foods, portions, exercise, and mental health, this book include a lot of insights. It also breaks them down into bite-size chunks that are easily understood.

Habits that reinforce all of these elements are also reviewed, in order to make these changes sustainable! Great book for health insights.

Linda Westwood is a 1 Best Selling author of various books about weight loss, dieting, exercise programs, and everything nutrition. In herbooks, Linda provides daily action plans and fantastic advice on how tolose weight, burning fat in those hard to lose areas, better eatinghabits, morning rituals that lead to a healthy body, and so much more.

Product details File Size: November 18, Sold by: Share your thoughts with other customers. Write a customer review. Read reviews that mention weight loss losing weight easy to follow lose weight weight fast great book tips healthy implement eating. Showing of 17 reviews. Top Reviews Most recent Top Reviews. There was a problem filtering reviews right now. Please try again later. Kindle Edition Verified Purchase. This is one great book that definitely will guide you on how to lose weight fast and without stressing.

Here you will find simple everyday tricks on how to lose fat and avoid eating junk food. I am very glad that I found this book because the tips really work and are easy to follow. I have so much fun and everyday I try lose more and more weight. I definitely recommend this book to everybody who is struggling with losing weight! Weight loss is a continuous struggle. Once you start a diet and start losing some weight, you feel that your efforts are rewarded. Finding the diet that would bring this success is a difficult task. When you are on the search for it, you want to check as many diet routines as possible.

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The author of this diet book has made a thorough search about the eating habits and training exercises that would help the body accept the new routines and get as healthy as possible. Simple and helpful book in achieving that perfect body, clean living, and healthy way of eating. This book provides knowledge on what diabetes is and ways not to have it. It also gives the reader an idea of what are the benefits of having a healthy body, this book also have some recipes that will help you start to do diet.

I really like about this book is that it gives me ideas to do meatless day. Is great to read all the interesting facts and tips during my trip in the train. Short, brief and straight to the points. I noticed there is a small spelling error on the word edamame though but couldn't agree more that it is a great snack packed with nutrients.

The tips are not only useful for weight loss but will also cultivate a healthy lifestyle. Wow - this book really covers the range of weight loss guidance to various aspects of your life. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20—50 grams per day.

The importance of eating plenty of protein cannot be overstated. This has been shown to boost metabolism by 80 to calories per day 6 , 7 , 8. When it comes to losing weight, protein is the king of nutrients. You can eat massive amounts of them without going over 20—50 net carbs per day. A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. It will make you feel miserable and abandon the plan.

To see how you can assemble your meals, check out this low-carb meal plan and this list of healthy low-carb recipes.

16 Ways to Lose Weight Fast

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight 11 , Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice. It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc.

But only this one higher carb day — if you start doing it more often than once per week you're not going to see much success on this plan. Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormones like leptin and thyroid hormones 14 , You will gain some weight during your refeed day, but most of it will be water weight and you will lose it again in the next 1—2 days.

Super Easy Keto/Low Carb Meal Prep!

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables. However, if you really want to count them, use this calculator. Enter your details, and then pick the number from either the "Lose Weight" or the "Lose Weight Fast" section — depending on how fast you want to lose weight. There are many great tools you can use to track the number of calories you are eating. Here is a list of 5 calorie counters that are free and easy to use. The main goal of this plan is to keep carbs under 20—50 grams per day and get the rest of your calories from protein and fat.

Even more tips here: You can expect to lose 5—10 pounds of weight sometimes more in the first week, then consistent weight loss after that.