10 Quick Weight Loss Tips Plus 1 Indulgent Tip at the End!Need some extra tips for fast weight loss?Follow our top 10 quick weight loss tips to help you on your way to quick weight loss. Our easy diet tips combined and followed properly will help you to significantly boost your weight loss!
Tip 1: Find out how many calories you needBMR (Basal Metabolic Rate)- BMR [kcal]
For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week. Tool: Use our online
Calories Requirement Calculator
Tip 2: Eat at least 5 servings of fruits and vegetables per day
Fruits and vegetables are packed with beneficial
fibers
, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and help to keep your calorie count low. Read more:
Fat Burning Foods
Tip 3: Eat small frequent mealsEat 5-6 times a day with about 3 hrs intervals. Make the meals small. The frequency of meals will tell your body that there is plenty of food and so your body need not store body fat for emergencies. On top of that, your digestive system will be constantly working to digest the food and so that means burning off calories. Remember that breakfast is the most important meal of the day. Eat a breakfast that is sensible and low in saturated fat and your metabolism gets to work, burning off calories for the rest of the day. It is that simple!
Tip 4: Exercise Tips for Weight LossAlways do your cardiovascular or aerobic exercises in the morning before breakfast. These are exercises that exercise your lungs and heart. Your body has the most energy first thing in the morning, compare that to how you feel after lunch! By exercising first thing, your metabolism gets a kick start and will keep working throughout the day burning fat. Research has shown we can burn up to 3 times as much fat if we workout early than at any other time of the day.
Tip 5: Build the muscleThe more muscles you have, the more body fat you will burn, because the calories you have eaten will be burned for energy by your muscles. So go and build muscles to lose weight. Do weight training 3 times a week with rest days in between. Do your weight training workout in the evenings so that you will continue to burn fat. Workout with compound exercises such as bench presses, squats, lunges, dead lifts etc to activate more muscle fibers and so that these large muscles will carry on burning calories for many more hours into the night. Tip 6: Drink a Lot!Drink a lot of Water! Not alcohol! Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. When you are dehydrated your metabolism is slowing down and stops burning fat. Also our brain will tell us we need water by giving us a hungry feeling so we will eat instead of drinking water. By drinking a lots of water you will feel your tammy up and will be less likely to crave food.
Tip 7: Go for wholesome fresh foodsIf possible, purchase fresh foods and avoid package (processed) and convenience foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out. If you do go for packed food always read the nutrition label on the packaging. A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories.
Tip 8: Stop eating at 7pm!You should plan to stop eating 3-4 hours before going to sleep. If you're a very active person in the evening, then 2 hours should be ok, but as most of us are on the couch in front of the television, 4 hours should be the norm. Your body needs time to burn off what you have eaten. Following this rule will give your body plenty of time to burn off those calories you have eaten throughout the day and help you to lose weight quickly. 
Tip 9: Drink Green TeaYes really! Green Tea reduces cholesterol, and has been scientifically proven, which can only be good for you. There is research which indicates that taking Green Tea lowers total cholesterol levels, as well as improving the ratio of good cholesterol (HDL) to bad (LDL) cholesterol. It contains polyphenols which is a powerful antioxidant. Take the tea as normal or you can purchase supplements which should work just as well. Just remember that Green Tea contains caffeine, albeit a lot less than coffee.
Read more: Green tea Benefits 
Tip 10: Keep a food diaryKeeping a food diary helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your notes.
Tip 11: Allow yourself a little indulgence
Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually leads to an early relapse. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity.
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