I tried a lot of things to lose weight and some of them worked like magic while others didn't have any result. We are unique individuals and what works for me will not necessarily work for you. Here's a list with quick actions that you could try to lose fat.
💪 Do strength training each week
⭐️ Hit the gym regularly and lift some weights.
⭐️ Find a friend that goes to the gym and join him this week.
📝 Track your daily weight
⭐️ Make a habit and log your weight early in the morning.
⭐️ Review your weight progress at the end of each week.
🤸♂️ Do HIIT exercises at least once each week
⭐️ HIIT workout is accessible and can be done at home with no equipment.
⭐️ A HIIT workout is as short as 5 minutes and boosts your fat burn.
🍕 Control calories intake
⭐️ Use MyFitnessPal to set goals and measure the calories you eat.
⭐️ Plan what you are going to eat for the next day and count the calories.
🚶♀️ Walk daily for at least 30 minutes
⭐️ Take your dog for a long walk tonight.
⭐️ Take the walk instead of the car when going to work.
☀️ Do 5 minutes of exercise before eating
⭐️ Make a habit to do some stretching early in the morning.
⭐️ For something more intense, do 20 squats and 20 glute bridges.
🍵 Drink green tea between meals
⭐️ Green tea helps you feel full between meals and avoid snacking.
⭐️ Some studies suggest green tea might help with fat loss.
🕣 Do not eat after 8 PM
⭐️ Plan your meals so that you don't eat anything late in the evening.
⭐️ Eating late in the evening is one of the worst things because there is not enough time left in the day to burn the calories from that meal.
💤 Sleep at least 8 hours per night
⭐️ Some studies show links between poor sleep and weight gain.
⭐️ Lack of sleep increases stress which might turn in a desire to snack more.
🔆 Wake up at the same time each morning
⭐️ You can create a morning routine that includes a few things to help with weight loss.
⭐️ Sticking to a plan reduces stress which is correlated with weight gain.
🥛 Drink 1 glass of water on an empty stomach
⭐️ Water fills our stomach and you'll eat less.
⭐️ It's good to be hydrated for today's workout.
🧃 Do not drink calories
⭐️ Sugary drinks contain a lot of calories.
⭐️ Replace a Coke with a glass of water.
⭐️ Choose black coffee, no sugar, no milk.
🐌 Eat more slowly
⭐️ Do not scroll your smartphone or watch TV while eating.
⭐️ Be mindful when taking each bite and chew more slowly.
⏳ Do intermittent fasting 5:2 or 16:8
⭐️ A lot of people pinpoint intermittent fasting as an easy way to lose weight fast.
⭐️ Choose the foods you like most when you fast.
🍽 Eat from small plates
⭐️ The plate size has been increasing in the last 50 years and so your food intake.
⭐️ Trick the brain to eat less by serving food from smaller plates.
🧘♀️ Meditate before gym
⭐️ Meditating is a great way to make our minds conscious of our goals.
⭐️ Some studies show that simply thinking of exercise contribute to weight loss.
🍴 Put cutlery down between each bite
⭐️ If you eat more slowly you'll feel full faster.
😁 Brush teeth or floss after every meal
⭐️ You don't want to get your teeth dirty again and you'll avoid snacks.
📋 Plan meals
⭐️ When you plan your meals, it is easier to choose better food.
⭐️ Cook at home for a few days in advance if possible.
🥛 Have one large glass of water 30 minutes after meals
⭐️ It keeps us full and we'll avoid snacking.
⭐️ Stay hydrated and don't drink sugary drinks.
🧂 Reduce salt
⭐️ A high amount of salt turns into water retention which is stored into fat cells.
⭐️ Eating too much sodium can cause high blood pressure.
📔 Make daily notes and review them at the end of the day
⭐️ Check what you've done badly for weight loss today.
⭐️ Plan to do better tomorrow.
✅ Write down what you eat daily and review at the end of the week
⭐️ Get a friend to review what you ate.
⭐️ Plan not to make the same mistakes next week.
👭 Get a weight loss buddy
⭐️ It's always more fun to lose weight with our friends.
⭐️ Make a competition with your friends and put a prize for who loses more pounds.
📢 Take a public commitment
⭐️ Post your weight loss commitment/progress on social networks.
⭐️ Pay someone $100 if you break your weight loss commitment.