Losing weight is one of the toughest things for many people to achieve. But if you are overweight, you really have to let go of those excess fats to be physically fit. Do you know that there are secrets on how to lose 20 pounds fast? We will reveal our top ten secrets which are based on medical studies and researches.
10. Drink only small amounts of alcohol daily.
According to a study conducted by the Texas Tech University on 8,000 respondents, those who regularly consume small drinks daily are less likely to develop weight problems.
In their study, one drink a day which could be one ounce of liquor, four ounces of wine or 12 ounces of beer could reduce your risk of obesity by 54 percent and 41 percent if you consume two drinks. On the other hand, consuming three or more drinks daily will put you at risk of obesity.
9. Opt for a low-sugar dessert.
One way to lessen your cravings for a high-calorie sweet dessert is to consume a low-sugar dessert frequently. Based on a study by Greek researchers, eating a low-sugar dessert up to four times a week lets you lose up to nine pounds in 12 weeks. But you should limit your calorie consumption to at most 10 percent of your recommended daily allowance (RDA).
8. Follow a high-protein and high-dairy diet.
Dairy products such as milk can help men on a diet stay fit and develop muscles. A Canadian research has found out that heavy people who follow a high protein and dairy diet and exercise regularly are able to lose about ten pounds of fat in 16 weeks. The respondents were able to develop more than one pound of muscle as a result. One reason for this effect is that milk helps regulate food appetite while protein activates muscle growth.
7. Exercise your legs regularly.
Based on a study conducted by Syracuse University, people can burn more calories after doing lower-body training exercises that utilize the leg muscles. These muscles generally have more mass than the muscles in the upper body. By working out your leg muscles, your body will consume more calories.
6. Have a high-protein breakfast.
Instead of cereals, choose to eat high-protein breakfast foods such as eggs, chicken breast and beef. Doing so can help you control your hunger during the day.
A study conducted by researchers from the Indiana University found out that people who consume the biggest dose of their RDA for protein in the morning are less likely to have snacks or to overeat during the day, which in turn reduces their risk of gaining weight.
5. Play physical games.
You can lose weight the fun way by playing games that involve body activities such as running. Researchers from Switzerland found out that men who play soccer for at least two times a week with one hour per session are able to lose more than four pounds of fat in three months. So the more frequent and longer time you play soccer or similar games like basketball, the faster you can lose weight.
4. Do regular cardio exercises for endurance building.
Developing endurance is crucial in weight loss. By doing regular cardio exercises such as hiking, biking and swimming, you can condition your body to consume fat as fuel. Burning more fats means lower body weight.
3. Get enough sleep.
Scientists at the Harvard University conducted a 16-year study on the effect of sleep on body weight. Researchers found out that people who sleep five or less hours a night are 32 percent more likely to gain weight. Additionally, due to accumulating fatigue, these people are less active during the day. With enough sleep, you will be more active in doing physical activities which can help burn fat.
2. Do a quick exercise whenever you have time.
Even during work, you can do a quick workout by lifting weights, stretching or jumping to burn fat. According to South Illinois University researchers, people who do quick exercises for at least 11 minutes for three times a week will increase their metabolism rate even during sleep. This metabolic process can help you burn a significant amount of fat.
1. Cut the carbohydrates in your diet.
There is a worldwide consensus that having a low-carbohydrate diet is one of the best ways to lose those extra pounds. A recent study conducted by researchers from the United Arab Emirates shows that people who consume smaller amounts of carbohydrates achieve a lower body weight than people following a low-fat diet.
These points are just some of the techniques that you can follow if you want to know how to lose 20 pounds fast. If you previously have problems with your weight and were able to lose weight fast, please share your secret with us.
rauraur.com perfect place to get real-time updates or know more about men’s fashion, cars, women, sports, dating, and more others.