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31 Weight Loss Tips

1. Workout smarter

Did you know you can actually lose more weight & keep your metabolism fired up longer by doing 3-to-4 shorter 10-minute workouts instead of 1 big 30-to-40-minute cardio workout?

A research study at the university of Pittsburgh found that women who split up their 40 minute cardio workouts into 4 separate 10 minute cardio workout sessions during the day LOST 20 pounds while... the group of women who did one big 40 minute cardio workout only lost 14 pounds and...

The reason why more shorter workouts are better is because you never give your fat burning metabolism a chance to slow down.

2. Take a break to lose weight faster

A University of Tokyo study found that people who took a 20 minute break about halfway thru their hour-long cardio workout burned 20% more fat than the people who worked out for an hour straight non-stop because... Taking short 20 minute workout breaks makes your fat-burning hormones work much better.

3. Drink Water

Water Lowers the Amount of Fat Stored in your body

Your kidneys get very lazy on the job when you don't drink enough water and as a result of you not drinking water, your kidneys give most of its unfinished work to your liver.

One of your liver's functions is to help your body burn stored fat for energy and it can't perform that job fully if it has to do the kidney's job also.

By not drinking water you put your liver on double duty, decreasing its fat burning potential and causing you to store more fat. If you drink enough water your kidneys will stop being lazy, do its job of excreting waste products from your body, and...Keep reading

4. Fast weight loss = YOU eating more RAW fruits & veggies

Your body has to burn a lot of calories to break down the RAW fruits & veggies you eat so basically... You're losing weight fast every time you eat fruits & veggies and people whose diets are dominant in fruits & veggies tend to lose weight faster and maintain their weights much longer plus...

Fruits & Veggies give you longer lasting energy while fighting off hunger cravings which means you'll never get fat but fruits & veggies will keep you burning fat! and... Researchers at Tufts university found that the more vegetables people eat - the thinner they are. See how to lose weight without counting calories

5. Drink Green Tea

Studies show you can burn 35-43% more fat during the day when you drink 3-5 cups of green tea - See how to make your own fat-burning Green Tea

6. Eat more fiber

Getting more fiber in your diet can help you control your weight. Eating fiber preventsyou from overeating because it makes you feel full.

You'll have an even greater feeling of fullness and higher energy levels throughout the day if you eat meals that are mostly made up of fiber, protein, and water.

Fiber also slows down the digestion of foods you eat keeping your blood sugar/energy levels in check preventing you from getting hungry and... Keep reading

7. Eat more protein

You'll eat up to 500 calories less per day when at least 30 % of the calories you eat is from protein and... You increase your body's fat burning metabolism every time you eat fiber & protein because your body has to burn a lot of calories just to digest the protein & fiber you eat plus...

Protein speeds up your weight loss by helping you build and/or maintain lean muscle that also raises your fat-burning metabolism and...

The main reason why people lose weight fast on high protein diets is because Protein suppresses appetite by keeping you fuller longer.

8. Drink milk

Recent research now shows that including more dairy in your in your diet may make iteasier to lose those extra pounds and burn fat without cutting back too much on calories.

One of the most exciting findings of this new research is diets that are dairy-rich will help you almost double the rate of weight loss as compared to dairy-poor diets and... Keep reading

9. Limit your salt

Consuming more than the recommend 2500mg (1 tablespoon) of sodium each day will cause you to retain water and gain weight (bloating)

When you limit the amount of sodium you eat your body will begin to expel some that unwanted water weight and... Keep reading

10. Get more active

Adding a little physical activity to your daily routine will help you start losing weight quicker than you can imagine.

Don't Worry, getting more active doesn't mean you have to sign up at a gym and take tae-bo or start participating in marathons regularly!

There are many ways that you can gradually become more active to lose weight and...Keep reading

11. Wake up & Workout!

As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3 times as more fat as opposed to working out at any other time during the day. Here's Why: Keep reading

12. Don't skip breakfast

Fact: People who skip breakfast are 4 times more likely to be FAT than people who Don't skip breakfast!

Eating breakfast in the morning also gets your metabolism started.

A recent Study at the University of Texas at El Paso found that people who ate breakfast also ate 100 less calories a day and if you eat 100 less calories every day for one year - you'll easily lose 10 pounds.

Don't skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat because... Keep reading

13. Men ^{& maybe women?} - Lift heavier weights to burn fat faster

IF you lift heavy weights (that allow you to only do 3-to-5 reps per set) you'll burn more calories during your weight training workout if you lifted lighter weights for 8-to-12 reps and the reason is simple...

You burn more calories or use much more energy to lift heavier weights plus... You'll get a much greater after burn effect from lifting heavier weights because of the high intensity and because of the fact your body's metabolism will burn more fat to help your body recover from your heavy weight training workout - Go here to see what after burn has to do with weight loss

Extra secret tip for men: Do fast weight loss workout #2 using heavier weights that only allow you to do about 5-to-8 reps of each exercise to really burn fat fast & build muscle at the same time and did you know... lifting heavy weights will increase your testosterone

14. Do cardio last to blast fat fast

Before you hop on the bike or treadmill for an hour it's best that you spend 45 minutes doing a moderate-to-high intensity weight training or body sculpting workout to use up most of your body's stored carbs or glycogen for energy so when you do get ready to do your cardio workout...

Your body will began to burn more fat for energy during your cardio workout rather than a combination of fat and carbs because you already used up most of your body's stored carbs for energy during your 45 minute body sculpting workout and...

This tip is almost like fast weight loss tip #11 where you workout with most of your stored carbs GONE so you can burn more fat but get this...

You can blast away twice as much fat if you do a higher intensity workout after your body sculpting workout like intervals or Tae-bo and a perfect example of a ready-made weight training workout followed by intense intervals is fast weight loss workout #1

15. Walk 10,000 steps a day & lose an extra 10 pounds a year

If you don't have time to go on an exercise program - buy a pedometer, wear it, and try to get in 10,000 steps a day to burn an extra 100 calories or more everyday which adds up to you losing over 10 pounds a year with minimal effort on your part.

16. Use music to lose weight fast

Use your favorite music to keep you motivated and energized longer during yourweight loss workouts to reach your weight loss goals faster.

A recent study shows that overweight people who did their weight loss workouts to music lost an average of 16 pounds - twice as much as the people who didn't workout with music. Go here to see other ways to get motivated to lose weight fast.

17. Switch To a Mediterranean Diet As Soon As Possible

Which people are the leanest, least overweight, longest lived, and have lowest rates of chronic disease on earth? The people from the Asia & the Mediterranean regions do. The main reason why these people are the leanest and least overweight is... Keep reading

18. Have water or vegetable juice before meals

Drinking a glass of water or vegetable juice before your meals will suppress your appetite so you will not eat that much so you can lose weight fast. See more things you can drink to lose weight fast.

19. Remember to take your multivitamins every day!

Research shows that taking your vitamins daily helps you maintain your weight and it also helps reduce your appetite while you're on a weight loss diet plan and get this...

When researchers asked over 500 men & women if they took multivitamins daily - the men & women that did take multivitamins daily had lower bodyweights & less body fat and in another research study...

45 overweight people who didn't use multivitamins were put on a weight loss diet and given multivitamins and at the end of the 15-week study - everybody in the study lost weight mainly because they were on a weight loss diet but the multivitamins probably helped them stay on the diet longer by reducing their appetites and...

If you don't get the right amount of nutrients - your body will MAKE YOU HUNGRY by increasing your appetite so you'll eat more (and probably gain weight) to get the nutrients you need and taking multivitamins prevents this

• Ladies may want to use One-A-Day Women's Multivitamin and...
• Men may want to use One-A-Day Men's Multivitamin

20. Make Yourself heavier to lose weight faster

The more you weigh the more calories you'll burn while exercising (Go here to see why)so... You can make yourself heavier by wearing a weight vest, book bag, or backpack to burn more calories while walking or running and...

You only need to add an extra 20-to-30 pounds to your weight vest, book bag, or backpack to lose weight faster.

21. Sleep Just Right

Don't sleep too long or TOO short because according to a study done by researchers at Laval University in Quebec... People who slept TOO LONG (over 8 hours) & people who slept TOO SHORT (under 6 hours) were more likely to gain weight than people who slept the normal 7-to-8 hours and...

When you don't get enough sleep the levels of leptin in your body are lowered. Leptin is a blood protein that suppresses your appetite. With your levels of leptin being lowered due to sleep depravation... Keep reading

Look at 33 Secrets to a Good Night's Sleep

22. CHEW your food longer and lose weight faster

You should chew everything you eat at least 8-12 times. Eat slowly. Your body doesn't realize that you've had enough to eat until several minutes after you've had it.

If you eat too fast... Keep reading

23. How to eat a lot more & Lose more weight than people who diet

If you exercise for 45+ minutes at a moderate-to-high intensity at least 5 times a week... You'll be able to eat up to 500 more calories a day than the actually calories you need to lose weight simply because...

You burn the most calories when exercising for long periods of time at higher intensities meaning you can get away with eating an extra snack everyday and still lose 1-to-2 pounds a week and In a University of Pittsburgh study...

Women who ate 2,000 calories a day and exercised for 60 minutes at moderate-to-high intensities lost the most weight out of 4 different test groups. Go here to see if you're working out hard enough to lose weight

24. Eat about 1500-to-2000 calories a day

Most men & women can lose 1-to-2 pounds a week or a little over 10 pounds in 5 weeks without even feeling hungry if they eat 1500-to-2000 calories a day by eating mainly weight loss foods and...

If can't exercise - you may want to eat 1200-to-1500 calories a day and if you're active - You want to eat 1700-to-2000 calories a day and...

Try to split up your 1500-to-2000 calories into 5 smaller smaller meals to burn even more fat.

25. Use baby utensils to prevent overeating

Use smaller plates instead of big ones to limit your meal or portion sizes and also use baby forks or spoons so that'll force you to take smaller bites which will make your meal last longer plus you FEEL full quicker on less calories.

26. High Carb or High Protein for fast weight loss?

IF you workout at least 3-to-4 times a week... You want to eat more complex carbs by making sure only 30-to-40% of your calories come from lean proteins & healthy fats so you can have the extra energy to workout longer, burn more calories and lose more weight but on the other hand...

If you want to lose weight without exercising - then a higher protein diet (where only 30-to-40% of your calories are from carbs) will help you lose weight fast (see fast weight loss tip #7 to see why) but the smartest way to lose weight fast is to probably...

Eat High carbs on your workout days and High protein on your Non-workout days.

27. Eat and run walk

Take a 5-10 minute walk after each meal. It doesn't have to be a walk, but any activity will do. The reason you should do this is because... Keep reading

28. WALK! & DON'T RUN to maintain your weight

According to a study in the International Journal of Obesity - People who walked at least 12 miles a week (or 1-to-2 miles a day) no matter how fast or slow they walked were able to maintain their weight.

29. Please Avoid sodas - Even Diet sodas

Since regular soda is basically a weight gainer drink and since water is a 0 calorie weight loss drink - You would lose 1 pound every week if you replaced 2 bottles of soda with 2 bottles of water so go here to see how to stop drinking soda and...

Some studies now link high consumption of diet soda with weight gain because even though diet sodas have 0 calories... The artificial sweeteners increase your cravings for sugars and other foods that make you gain weight.

30. Don't sit down for more than 4 hours

According to researchers at Missouri University - sitting down or being virtually inactive for longer than 4 hours slows down your metabolism making it easier for you to store fat so to prevent this from happening try standing up for at least 10 minutes within every 4 hours and you don't have to worry about doing this while sleeping (see fast weight loss tip #17)

31. Say "So that" Everyday

Ask yourself Why you want to lose weight and after you come up with a reason why... Just keep on saying SO THAT.

For example - Why Do you want to lose weight...

• I want to lose weight to look better SO THAT...
• I can feel more confident about myself SO THAT...
• I can be the best looking person at my high school reunion SO THAT...
• I can see the surprised looks on the faces of my classmates SO THAT...
• I may be able to go on a date with the person I had a crush on in high school

Can you see what's happening here?

The more times you say SO THAT the more and more motivated you'll become to lose weight. I don't know about you but...

If you can come up with at least three SO THAT'S - nothing will stop you from losing weight.