How To Lose 20kg, 30kg or Even 40kg The Smart Way
If you’re tired of carrying extra fat and want to get rid of it quickly, here are a set of proven weight loss guidelines to help you.
In the article below, you will find lifestyle tips, dieting guidelines and exercise ideas – all of which will collectively assist you in your weight loss goals.
Throughout this article we will provide some more specific tips for if you have a large amount of weight, such as 20kg, 30kg or even 40kg or more that you want to lose.
Best Weight Loss Strategies
How To Lose 20 Kilograms
1) Swap Binge Snacking With An Interactive Activity
If you have a habit of resorting to unhealthy food when you’re lonely or stressed, here’s the deal – swap it for some fun, interactive activity. Often touted as emotional eating, this terrible tendency can lead to significant weight gain as your body won’t need this energy (from your unhealthy food) and will ultimately convert it to stored fat.
One of the best ways to change this habit is by diverting your attention to some fun! This can be watching a movie, talking to a friend or listening to good music – as long as it makes you happy, it’s definitely worth a shot. Beats eating!
Another simple strategy is to have a large glass of water whenever you feel the urge to snack. You’ll be surprised at how much your appetite is surprised, just from the feeling of fullness a glass of water can provide.
2) Walk A Little More
Walking, even for just 20-30 minutes more on a daily basis can help you lose weight faster. The extra 100-200 calories that is burned in every short walk really adds up over time. It’s all about consistency!
3) Don’t Skip Your Breakfast
Whether you’re heading out to work, university or school- always make it a point to have a healthy breakfast rich in protein and fibre. This will not just help you gain less weight, but it’ll also help you lose those kilos faster by stopping pre-lunch snacking. An early meal in the morning also fires up yoru metabolism. Even grabbing an apple is a better option than nothing.
4) Stay Hydrated
As we mentioned earlier, water doesn’t just keep you hydrated, it also suppresses your appetite. And what does a suppressed appetite mean? Well, it simply means that you’ll no longer resort to unnecessary, binge snacking.
5) Go For Protein
While most of us manage to get our fair share of protein, there are also others who might not be getting enough to meet the individual needs of their body. This is exactly why you need to add small amounts of protein in the form lean meat, chicken, legumes or fish.
Protein has less energy per gram than fat and carbs, and it’s harder for yoru body to break down and store as fat so it makes a great option over carb-rich foods.
6) Perform Lunges
Forward lunges are probably one of the best ways to lose weight, as they effectively work on your large leg muscles. The great thing about working large muscle groups like the quads is that they use a lot of calories both during, but more importantly, after exercise. You actually get some “free” calorie burning after your workout as your body works to strengthen and replenish the muscles used in the legs.
Your weight loss schedule is absolutely incomplete without a proper session of cardio. Whether it’s walking, jogging, swimming or cycling – each of these exercises will target your excess fat and help you lose weight faster. That’s one of the best things about working out in the gym – you have so many options to choose from!
There you have it – 8 tips for losing fat. It’s time to get started!
Being drastically overweight can obviously play on your mind and cause you to be at ease within your own body. But more than that, obesity is dangerous to your health. If you’re ready to lose a large about of weight such as 30 kilograms, below are some sensible weight loss tips to get you started.
How To Lose 30 Kilograms Quickly
1. Identify your binge eating triggers (and stop them)
There are certain activities that people do on a daily basis which can make them more susceptible to random eating. For instance, whenever you feel bored, tired or sad, you may want to nibble on high-calorie snacks and this can cause uncontrolled weight gain.
To prevent such a situation you can replace the snacks with healthier foods (nuts, seeds or fruit) and of course, avoid having unhealthy foods in the house.
2. Walk home from work instead of driving
If you live within walking distance to your place of work, you can burn a significant amount of calories per day by simply walking home in the evening instead of taking a car. Additionally, when going to your office in the morning, try taking the stairs instead of using the lift. Little tricks like this really add up over time.
3. Avoid watching too much TV
The average person in Australia spends about 5 hrs per day watching TV, you can substitute some of this time by doing other productive activities like getting outdoors and exercising, even if it’s just a leisurely stroll. Just swapping out 30 minutes per day to do something more productive than watching TV is a great start. Every bit helps!
4. Reduce your sugar and starch intake
By cutting back on carbs, you’ll be able to control your appetite better and end up eating fewer calories in the process. Likewise, your body will start feeding off its stored fat-content instead of directly burning carbs for energy, thus leading to significant weight loss.
5. Eat more vegetables and protein-rich foods
Your daily meals should include low-carb proteins and vegetables. Studies show that eating a high-protein breakfast can significantly reduce your cravings and calorie-intake for the rest of the day. Eating foods such as eggs, fish, pork or lamb can reduce your food cravings by up to 60 percent. Vegetables are also a good source of fibre that can lower your hunger levels.
6. Avoid sodas and artificial juices
Soft drinks and artificial juices are filled with lots of processed sugars that have no nutritional value and only add more carbs to your body. Sticking with water instead when you feel thirsty can also significantly reduce your caloric intake throughout the day, while still keeping your refreshed and hydrated.
7. Use an exercise ball when sitting
This simple ball can help you burn plenty of calories per day, as you bob up and down, rolling around and balancing on the ball, you will burn a lot of fats in the process! Your legs, back and core will also get a great workout in the process as you continuously use them to maintain balance.
8. Try resistance training
You can either come up with your own custom weight-lifts at home, or visit your nearest gym for some lifting sessions. By lifting weights, you won’t just be able to burn lots of calories during the workout, but also fire up your metabolism outside of your workout, which is a huge benefit for weight loss.
Below are some specific weight loss tips that will help you on how to lose 40kg as quickly as possible.
How To Lose 40 Kilograms
Diet and Food Tips
1. Eat smaller portions
One significant reason why we tend to break away from our regular diet is that we find it really hard to control our temptations. After sticking to healthy eating for several days, we find it extremely challenging to refrain from eating junk food or unhealthy treats.
Moreover, many of us lack the required willpower to maintain the stringent diet and avoid eating until we feel incredibly full at each meal. Wherever possible, aim to eat small portions. Even if it’s an unhealthy snack or treat, instead of eating our usual portion, tone it back so that you don’t blow your diet completely out of the water.
2. Prepare your own meals
We all tend to live a hectic lifestyle that does not allow us to devote much time for preparing our own meals. However, if you’d like to shed pounds quickly, cooking your own meals is an ideal solution as you know exactly what you’re putting into your body. This will also allow you to experiment and try out various low-calorie recipes as well.
3. Never give up
As mentioned earlier, we often find it very difficult to resist temptations. Moreover, when we attend a party or special event, we tend to eat excessive amounts of food or at the least, eat without consciously thinking about our intake.
The reality is, there will be times where you make a mistake but what is important to know is that mistakes are OK. Never give up, instead, go on following your diet instead of throwing in the towel.
4. Keep it short as well as sweaty
Quality is going to rule over quantity when it comes to workouts. If you’re short on time, keep your workouts short, explosive, as well as intense. This will allow us to get the best results within a short span of time due to maximal calorie burning in whatever time you have.
So if you’re going to go for a walk, walk fast. If you’re going for a jog, find some hills. Anything you can do to add some extra intensity will be a great help.
5. Train with a buddy
Partner up with friends or relatives with similar fitness goals to yours. Also, you might like to try group personal training or group fitness – working out with like-minded individuals is fantastic for motivation!
6. Sleep properly
It is known to all of us that the human system produces growth hormones which help to enhance metabolism and also repair tissues. However, this activity is going to be hampered significantly by inadequate sleep, which will also make the body quite lethargic so that we won’t be able to focus on any sort of mental or physical activity at all.
Consequently, we should always make it a point to sleep for 8 hours per night so as to increase metabolism and shed weight effectively.
7. Cut Down ON drinking alcohol and smoking
Smoking will interfere with the production of enzymes which, in turn, will hamper our digestive process to a great extent. Moreover, restricting the intake of alcohol can also make a huge difference when it comes to losing weight. You’d be surprised how many calories are in a typical drink.
Love a gin? There are 70 calories in a single shot of gin. Red wine lover? That’s 85 calories per glass. Beers have similar calorie totals so 4 or 5 drinks on a weekend can basically equal the same amount of calories in an extra meal!