Despite you searching for a quick fix, fast ways to lose weight, and how to get skinny overnight, let’s face it; it’s not happening and you’re not going to get skinny overnight. Ever! Starving yourself, running fifteen miles a day with a trash bag strung around you, vomiting, and fat burners will still, not make you skinny overnight.
Weight loss fact: the only proven way to lose weight is through good old fashion diet and exercise. But, that being said, there are a few tips and tricks that can help you lose weight at a much faster rate than just diet and exercise alone.
Intermittent Fasting (IMF)
Intermittent fasting or IMF is a pattern of eating, not a diet and certainly a way that can help you lose weight fast. The idea is not to change what you eat, but when you eat. With IMF you have an 8-hour window in which you can eat, and you fast for the remaining 16 hours. Typically you skip breakfast, have your first meal around noon, and your last meal around 8pm. I know what you’re thinking. But breakfast is the most important meal of the day, right? Wrong. Since you’re in a fasted-state your body uses it’s body fat for fuel, instead of the glycogen and insulin from the food you ate. Did you hear that? Your body will feed off of your body fat for fuel? Bingo. So, you’ll lose weight faster, even if you don’t work out. You may not lose your weight overnight, but you’ll certainly speed up the process.
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Work Out In A Fasted-State
The best way to lose body fat fast is to workout in a fasted-state. Any type of aerobic or anaerobic exercise fasted will help you burn body fat faster. Here’s how. Your body enters a fasted state 8-12 hours after your last meal. When you’re in a fasted-state low glycogen and insulin levels cause the body to shift energy utilization away from carbohydrates, therefore allowing the recruitment of stored body fat for fuel [R].
So, while your intermittent fasting in the morning, go ahead and jump on that bike and start cycling. You’ll lose weight at a faster rate. It’s science.
Increase Your Protein Intake
Including more high-quality lean proteins into your diet will help you burn more body fat faster. Protein speeds up your metabolism and supplementing with a whey protein isolate has been proven to reduce body fat and increase lean muscle mass.
Don’t have time to get more protein into your diet? Supplementing a protein shake made with Whey Isolate will almost always contain fewer calories, fat, carbohydrates, and sugar than any other type of post-workout protein. Drinking a liquid form of protein, will also provide the vital nutrients you need, to further optimize body composition and deliver the nutrients you need. Protein also helps with satiation and keeps you fuller for longer.
In a randomized, controlled, double-blinded trial, published by the Journal Of International Society of Sports Nutrition, 86 male subjects were given 30g of Whey Protein Isolate immediately following resistance training, for a period 12 weeks. The subjects were randomized into three groups. One group received Whey Protein Isolate, one group Carbohydrates, and one group Whey Protein Isolate + Carbohydrates.
The results showed that supplementing with Whey protein isolate, increased abdominal fat loss and relative fat-free mass adaptations in response to resistance training when compared to fast-acting carbohydrates. Therefore, if your main goal is to maximize fat loss and lose more weight, especially from the abdominal area without compromising increases in lean muscle mass, whey protein isolate will help you get the gains you need and want.
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Keep Your Simple Carbs To A Minimum
There’s a difference between good carbohydrates and bad carbohydrates and if you don’t know them, I highly suggest you learn them here. The problem with carbohydrates (especially simple carbohydrates) is that your blood sugar rises and your body secretes insulin. The insulin then directs your body to store the glucose in your muscle and liver as glycogen, with excess glucose being stored as body fat.
Reducing the number of simple carbohydrates and replacing them with whole grain complex carbohydrates during the day will help you control your hunger, give you longer-lasting energy, and keep your stored body fat to a minimum.
Drink More Water
You can absorb water from both drinks and food throughout the day, but the best type of water is plain room temperature water. Sounds boring, doesn't it? But, it’s going to help you lose weight faster. Water is proven to boost your metabolism, cleanse your body of waste and help as an appetite suppressant. We recommend putting a little lemon into the water and making sure you carry a reusable water bottle with you, wherever you go.
Better yet, flavor your water with Swolverine's BCAA Electrolyte powder for optimum hydration and taste. BCAA is a synergistic combination of Branched Chain Amino Acids, Electrolytes, and L-Glutamine designed to help provide intra-workout hydration, fight fatigue, and optimize recovery. BCAAs make a great addition to your fitness and lifestyle routine to hydrate, recover, and build muscle mass while on your weight-loss journey.
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High-Intensity Interval Training (HIIT)
High-intensity interval training or HIIT is a quick and easy way to burn body fat. The general premise is working out in a 1:1 ratio (30 seconds on 30 seconds off). The way that I generally recommend working out with HIIT is to combine and superset three-four different workouts at 12-15 reps per set, with 30-60 seconds rest periods for 4-5 sets. By incorporating HIIT, you’ll burn body fat faster, gain more lean muscle mass, and significantly improve your endurance.
Start lifting heavier. I’m not suggesting loading a barbell with 500lb for a heavy set of deadlifts, but what I am saying, is that you need to challenge yourself and your body with resistance training. Low weight, high rep movements are great for losing weight, but if you're trying to gain some lean muscle mass, you're going to have to bump up the weight. When your body has more lean muscle mass, you burn more calories at rest. If you're not maximizing the weight your last few reps, of each and every set during your weight lifting, then you’re not building more lean muscle mass. And if you’re not building more lean muscle, you’re not increasing your metabolism, and burning more body fat.
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Get Rid Of Refined Sugar
With all of the sweeteners added to food these days, its no wonder we're fat. It’s more important than ever to be conscious of what the ingredient list on your food labels contain before you buy them.
Keep an eye out for additives such as corn syrup, dextrose, high fructose corn syrup, and maltodextrin, as they are added inconspicuously to foods like cereal, bread, peanut butter, and salad dressings. If you need something sweet or have a craving, then opt for something natural like apples, berries, or dates.
Take the time to read and understand nutrition labels to see what your food is made of, shop at grocery stores that provide locally sourced foods and fresh foods, and try cooking your meals a bit more from scratch. Lastly, stop eating donuts, ice cream, and candy every day of the week. Treats are supposed to be treats, not regular items in your diet. Remember, everything in moderation.
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Use A Natural Weight Loss Supplement
When your diet and nutrition are dialed in and you haven't been able to move the scale, sometimes adding a weight loss supplement to your daily routine is what you need to jumpstart your metabolism. Research has shown that some ingredients such as Yerba Mate, Green Tea Leaf, and Garcinia Cambogia, can help increase your body's natural calorie burning process.
There are no magic pills when it comes to weight loss. But there are natural herbal supplements that can help in the calorie-burning process, and to make the weight loss journey a little bit easier, such as THERM, from Swolverine.
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How To Get Skinny Overnight: Takeaway
The fact of the matter is this: there is no weight loss overnight, nobody can. But if you apply these tips and tricks to a well-balanced healthy diet and fitness plan, you’ll supercharge your weight loss journey, and lose weight faster. The best way to lose weight fast, without wasting any time, is to hire a certified nutrition coach. Diets can work, but they're not sustainable. Get the results you need, and take the guesswork out of it.
Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?The Swole Kitchen is an exclusive membership opportunity for those who are looking to pursue a performance-driven lifestyle. By combining wellness consulting, nutritional lifestyle improvement, and 1:1 customized nutrition plans to our members, our programs aim to optimize human potential. In each of our programs, you’ll receive guidance to reclaim your health, fuel your lifestyle, and pursue performance ambitions, all while learning how to make nutritional decisions from a place of self-trust and intuition. All of our coaches are committed to providing the highest level of results-driven wellness to our members.
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We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.