Simple Tips to Achieve Quick Weight Loss

I'm going to state the obvious here: dieting works . . . at least in the near term. But you can increase the effectiveness of many weight loss plans and improve your long-term odds of success by employing several simple diet changes.

Over the past years, I've put together a long list of simple lifestyle modifications that combine to form a practical, long-term approach to dieting. Add a few of these habits to your current routine one at a time until they become habit. Before long, you'll notice better, more lasting results if you are able to absorb these habits. Plus, they'll help jump-start any fast weight lose diet.

Ice cold water: drink an ice-cold glass of water (16 ounces) when you first wake up and before each meal. Your body will be forced to raise the water to its temperature, burning a few extra calories in the process. Additionally, it will make you feel fuller when you eat and help keep you properly hydrated.

Add negative calorie foods: there are a handful of foods out there that consume more energy when burned than are contained within the foods themselves; i.e. they have a net negative caloric impact. Try adding broccoli, asparagus, beets, blueberries, radishes, cucumbers, tomatoes, strawberries, and similar foods.

Evening lockdown: don't eat for at least two hours before bedtime. Preferably, make your final "meal" of the day a light salad to tide you over until bedtime. There's no sense feeding your body calories that will not be burned efficiently as your metabolism slows (this is especially true in the winter time).

Drop your cardio: you are probably aware that you burn calories every minute that you exercise. But when you stop, your metabolism quickly returns to normal. Combat this by engaging in interval training instead of cardio. Interval training can be completed in 15 to 20 minutes and will boost your metabolism for a full 24 hours. Just make sure you exercise. Muscle burns calories, so build muscle to help achieve quick diet loss.

Eat more beans: beans are wonderful diet foods that many avoid because of their high carbohydrate count. But they are also very high in fiber, high in protein, and produce a negligible short term impact on blood sugar!

3:1 deficit-to-normal ratio: after three days at a caloric deficit, add a higher-calorie day. If you're dieting at a 30 percent deficit for 3 days (e.g. 2400 calorie diet dropping to 1650 calories), make the fourth day a 10 percent deficit. That is, in this example, give yourself an extra 510 calories on every fourth day. This will keep your body guessing.

Remember, for maximum effectiveness, add these lifestyle changes into your existing fast weight lose plan. When you stop dieting, retain these habits for the long-term to help you keep off the weight it took so much effort to lose. It's always easier to maintain than to lose!