You probably already heard or searched on how to lose weight faster and smart ways .
But what the heck are they?
Well today you’re in for a treat because we’ve put together a complete list.
Some are proven.
Some are controversial.
But they’re all here.
1. Bulk up your meals with veggies: Bulking up your frame with ample muscle and minimal fat is a combination of increase your training volume and your calories.
2. Get an online weight loss buddy to lose more weight: Teaming up is more fun, and it may even help you shed more pounds.
3. After breakfast, stick to water: After breakfast throughout the rest of the day, focus on water instead of juice or soda. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda.
4. Eat three fewer bites of your meal: The more advanced level of Eating Just Enough is to slightly reduce your intake to see if you can remain relatively comfortable on three fewer bites of food at each meal.
5. Wash something thoroughly once a week: wash something thoroughly once a week will help you loss weight.
6. Wait until your stomach rumbles before you reach for food: Before you reach for food, wait till your stomach rumbles.
7. Sniff a banana, an apple, or a peppermint when you feel hungry: This may sound incredulous, but sniffing an apple, banana or peppermint when you’re feeling hungry can really do the trick. In fact, Neurological Director Alan R. Hirsch M.D of the Smell and Taste Treatment and Research Foundation, conducted a study with 3,ooo willing volunteers.
8. Stare at the color blue: Weight loss plans suggest putting your food on a blue plate. Or even better than that, put a blue light in your refrigerator and watch your munchies disappear.
9. Eat in front of mirrors and you’ll lose weight: One study found that eating in front of mirrors slashed the amount people ate by nearly one-third.
10. Spend 10 minutes a day walking up and down stairs: Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss.
11. Put your fork or spoon down between every bite: If you put your fork down between bites and chew your food at least 10 times, this can help you eat slower.
12. Throw out your “fat” clothes for good: Keeping fat clothes in your closet will not take away your fear of failure.
13. Close the kitchen for 12 hours; If you’re looking to maintain—or even lose—weight, you might want to try eating within a nine- or 12-hour window.
14. Walk before dinner and you’ll cut calories AND your appetite: Recent studies show an association between fatty meals and an immediate decrease in blood vessel function.
15. Buy a pedometer, clip it to your belt, and aim for an extra 1,000 steps a day: A pedometer can be a fantastic tool for someone who is trying to become more motivated about exercise.
16. Eat 90 percent of your meals at home.You’re more likely to eat more—and eat more high-fat, high-calorie foods—when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them.
17. Be an early bird to get the workout: Lace up first thing and you’ll increase your odds of exercising today threefold. “At the beginning of the day, you have the fewest excuses for skipping exercise,”.
18. Don’t Let the Camera Add Pounds: Hold your chin forward, position your arms away or diagonal from your body, hold in your tummy & turn slightly sideways from the camera with one foot in front of the other
19. Have Nightly You-on-Top Sex
20. Drink Coffee an Hour Before Working OutAccording to recent study, working out after downing a cup of java may offer a weight loss advantage.
21. Plan your playlists strategically: Assuming you have some semblance of rhythm and the ability to adjust your pace to the beat, songs that naturally cycle through fast and slow tempos can help you keep your body guessing.
22. Rethink your pre-workout snack: Experts disagree on whether non-athletes should eat before exercise. When you work out on an empty stomach, explains Cohen, there’s no food for your body to use as fuel, so you default to burning fat right away.
23. Try a different cardio machine: Your 30-minute cardio session will feel like a 45-er if you choose a machine you’re not used to.
24. Alternate between indoor and outdoor workouts: Training in an air-conditioned space, and training outdoors in the heat or on real terrain are two very different things, Cohen explains.
25. Do a HIIT workout once or twice a week: A HIIT session (or high-intensity interval training) can boost your resting metabolic rate for up to eight days. (Yes, you read that right.) If you do it every day, it’s a total waste because your muscles won’t have to recover
26. Stand on something besides the floor: When you stand on a Bosu ball, trampoline, or balance beam, or step on and off a bench or box, your body needs to adapt by calling on extra muscles to promote stability or resist gravity.
27. Alternate between working different muscle groups: Also known as cross-training, this technique helps you sustain a higher level of intensity for longer than you would if you’d simply stuck with working one area.
28. Exhaust whatever muscle you’re working: That burning sensation you get in your thighs after doing lots of lunges? That’s means you’ve reached your anaerobic threshold
29. Fluctuate between different intensities: When you change things up, every system of the body has to adapt, explains Franci Cohen, an exercise physiologist, certified nutritionist, and founder of the Brooklyn, New York-based Fuel Fitness.
30. Clock more aerobic cardio: Any activity that permits you to talk but makes it difficult to carry out long conversations (i.e. aerobic exercise) is a secret weapon for weight loss
31. Walk five minutes for at least every two hours: Stuck at a desk all day? A brisk five-minute walk every two hours will parlay into an extra 20-minute walk by the end of the day. And getting a break will make you less likely to reach for snacks out of antsiness.
32. Order the smallest portion of everything: You may have grown up being told to “clean your plate.” The problem is that dinner plates in homes — and restaurants – have gotten bigger. And so has the amount of food we put on them. If you clean your plate now, you’re probably overeating.
33. Eat water-rich foods and you’ll eat fewer calories overall: A body of research out of Pennsylvania State University finds that eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption.
34. Honey Water: unlike table sugar, honey is a natural ingredient. It contains vitamins, minerals and amino acids. These all work together to help in fat and cholesterol metabolism, and that helps prevent obesity.
35. Avoid white foods: White foods – essentially, “bad carbs” like sugar and baked goods made with white flour – have been fingered as a culprit in America’s obesity epidemic.
36. Try hot sauce, salsa, and Cajun seasonings: They provide lots of flavor with no fat and few calories, plus they turn up your digestive fires, causing your body to temporarily burn more calories.
37. Eat fruit instead of drinking fruit juice: Whole fruit provides you with a whole lot more nutrition that fruit juice. Focusing upon two components of fruit — the skin and the pulp — will help to clarify why there is such a difference between the two.
38. Drop your milk type and you cut calories by about 20 percent: If you drink regular, go to 2%. If you already drink 2%, go down another notch to 1% or skim milk. Each step downward cuts the calories by about 20 percent. Once you train your taste buds to enjoy skim milk.
39. Snack on a small handful of nuts: Consistent consumption of a healthy portion of nuts over time has been proven to promote weight loss and curb obesity, according to a 2009 study in the “American Journal of Clinical Nutrition.”
40. Get most of your calories before noon: A new study shows that eating a large, high-calorie meal at the end of the day may keep a person from shedding pounds. Many people skip breakfast and lunch is an on-the-go snack, but at the end of the day dinner is the heavy meal that makes up most of the daily calorie intake.
41. Join the Navy… Beans: Certain beans and legumes—or “pulses” as they are commonly known in other countries—are the single-most underrated superfood, according to Cynthia Sass, RD.
42. Go Ahead, Eat That Chocolate: Dark chocolate has enjoyed a health halo for years now, thanks to its rich supply of plant compounds called flavonoids, powerful antioxidants shown to lower bad cholesterol and high blood pressure, boost serotonin and endorphin levels in the brain, and more.
43. Milk Thistle: It reportedly contains potent antioxidants that help to detoxify and repair the liver. According to Brenda Watson, author of “The Detox Strategy,”.
44. Snack on Flax: While they are great for your body (and weight loss), flaxseeds are full of fiber, which could impede your workout efforts by causing gas and/or bloating, says Stella Metsovas, a clinical nutritionist and diet expert in Los Angeles, Calif.
45. Put Your Fork or Spoon Down Between Bites: Slowing down while you are eating can help you enjoy your food more fully. Slowing down also helps you be aware of when you’re getting full and to notice when the body has had enough.
46. Add in More Asparagus: Asparagus is a great source of the soluble fiber inulin, which in some studies has been shown to suppress appetite — one study found that six grams of inulin could be as filling as 260 calories of food.
47. Apple Snacks: You cannot go wrong with apples. They help lower cholesterol by regulating blood sugar and by helping to control the appetite.
48. Eat More (and figure out why you’re eating in the first place)
49. Bottle Gourd Juice
50. Black Pepper and Lemon Juice: The powerful action of lemon tea for weight loss is well known. The combination of lemon, honey and black pepper is one of the most functional Indian home remedies for weight loss, and the best thing is that all the ingredients are easily available in the kitchen.
51. Drink plenty of water: Drinking water helps boost your metabolism, cleanse your body of waste and acts as an appetite suppressant.
52. Get Enough Sleep: Think about it: If you’re feeling sleepy at work, you may be tempted to reach for a cup of coffee (or several cups) and a doughnut for a quick shot of energy.
53. Plain Yogurt and Honey: Researchers at the University of Knoxville have found that dietary calcium directly influence your weight loss efforts. High calcium foods, notably dairy sources, have been shown to increase body fat breakdown and preserve metabolism during dieting.
54. Coconut Oil (as a replacement fat): The few small studies that have looked at coconut oil for weight loss suggest that coconut oil may help reduce waist size, but it doesn’t lead to significant weight loss or improved body mass index (BMI).
55. Have a Routine (and stick to it)
56. Chew Gum: Research from the University of Rhode Island showed that people who chewed gum consumed 68 fewer calories at lunch and did not compensate by eating more later in the day.
Lose Weight Naturally
57. Sip on Sage: We live in a hectic world, and most of us are stressed about one thing or another on a daily basis. The thing is, our bodies weren’t made to handle constant stress, and it can have damaging effects on a wide variety of functions-including weight gain/loss.
58. Dandelion and Peppermint: Dandelion and peppermint tea is a fabulous drink that will help keep your liver healthy. The liver is an incredible organ.
59. Ginseng: Ginseng is any one of 11 perennial plants with fleshy roots belonging to the genus Panax. While there are different kinds of ginseng, the two that you should use –also the ones that have had the most controlled double-blind studies done on them-are American ginseng (Panax quinquefolius) and Asian or Korean ginseng (Panax ginseng.)
60. Rose Petal Water: The benefits of rose petal water are backed more by anecdotal evidence than anything, but that’s no reason to shrug off this mild yet refreshing drink.
61. Green Tea & Ginger: Green tea has long been debated as a weight loss aid, and more research is needed to confirm or deny how well it works.
Burn calories with some Ab Exercises
62. Supine twist: Stretches the glutes. Stretches and relaxes the spine. Can help relieve back pain, though should be approached with caution by those with degenerative disk disease.
63. Side incline with a twist: Lie on your right side with forearm directly under shoulder, hand perpendicular to your body, and legs stacked. Engage your abs and the right side of your waist, lifting your hips so your body forms a straight line from head to feet. Extend your left arm toward the sky, staying engaged through your core (shown).
64. Circles in the sky: For core, inner thighs, outer hips, butt
65. Basic pump (for abs): Stand with one leg forward and the hoop around your waist, holding it against the small of your back. Bend knees slightly, then spin the hoop by giving it a big push around in one direction. (Be sure the hoop is level.
66. Standing side crunch: Stand holding ball overhead, elbows bent and out to sides, and feet shoulder-width apart. Lift right knee to side; pull right elbow down to meet it.
67. Jumping jack reach: While seated, hold the ball and jump legs apart, then together, then apart again. Stand and reach left hand to the right (use right hand to keep ball in place). Sit back down, jump legs together, and repeat sequence on the other side; that’s 1 rep. Do 4 reps, then do Basic Bounce for 1 minute. Repeat sequence 3 more times.
68. Plank on the ball: Kneel in front of a stability ball, draping your abs and hips over the ball. Place your hands on the ground in front of you and walk them out until the ball rolls beneath your thighs
69. Windshield wiper: Lie on your back with knees bent to 90-degree angles. Straighten your arms by your sides, and lengthen your fingertips. Press the backs of your shoulders against a mat, and slide them down away from your ears.
70. Swan dive: Lie on your stomach, stretch your arms overhead, point your toes, and lift your arms and legs about 6 inches off the ground. Hold for 1 count, imagining your legs being pulled out and back, away from your hips.
71. Body-weight squat: Stand with feet hip-width, knees bent slightly, hands crossed over chest. Squat down, pressing weight into feet. Make sure feet are pointing straight ahead and knees are over your toes; keep bum tucked. Return to standing.
72. Plank: Lot of people are all about this one-stop-shop move: It not only tones my entire core but also strengthens and sculpts my arms, butt, and thighs.
73. Tone-it V hold: Uses fast-twitch muscle fibers (the ones that contract during high-intensity moves and help improve muscle tone)
74. Cross-leg diagonal crunch: Lie on your back with your legs straight and feet on the floor. Keeping your torso still, lift your hips and move them a bit to the right; lower and straighten your legs again.
75. Boat pose: Sit with your feet on the floor, knees bent, hands beneath your knees for support. Keeping your chest lifted and shoulders back, engage your ab muscles and raise your lower legs until they are parallel to the floor (your knees should still be bent) and you are balancing on your sitting bones.
76. Scale Pose: Sit in a comfortable cross-legged position with hands on a mat next to your hips. Tighten your pelvic floor (as if you have to pee and are holding it in), push into your hands, and lift your entire lower body off the mat.
77. Oblique driving-knee crunch: Lie on your back on a stability ball with your feet hip-distance apart on the floor and knees bent to 90 degrees. Place your right hand behind your head and your left fingertips on the floor for balance. Brace your core and lift your left foot off the floor. Extend your left leg, foot flexed.
78. Ana Caban’s belly blaster
79. Advanced leg crunches: A get-ready-for-swimsuit season move from celebrity trainer Eduardo Dias.
80. Donkey kickbacks: A killer move that will torch calories as it works your core. Kneel on all fours, toes tucked under, keeping your back neutral. Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground.
81. Teaser: An advanced Pilates-inspired move. Lie on your back with knees bent to 90-degree angles and feet lifted. Tighten abs as you inhale, and lift arms up and back over head.
82. Low-belly leg reach: Targets corset and six-pack. Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds.
83. Bridge opposite arm-leg reach: Take inches off your waistline with this do-anywhere move from fitness expert and teacher Jessica Smith.
84. Walk with Spot: “My dog and I go for a walk every day, even if it’s for just 10 minutes around the block. When the weather is horrible, her enthusiasm gives me the incentive to get out when I wouldn’t dare lace up my sneakers otherwise.
85. Nix nighttime eating: “Each time I needed to lose the baby weight, I stopped eating after 6:30 p.m. five nights a week. The other two evenings were reserved for nights out. Most of what I’d eat at night was junk food anyway, so it took only two months to get my pre-baby body back.”
86. Brave a new class: “Two months ago, I started going to Zumba twice a week. The crazy dance routines really tone your muscles—especially legs and abs—and give you a heart-pounding cardio workout. Eleven pounds later, I’ve almost reached my goal weight.”
87. Save room for your dessert: “I budget for the treats I love. By eating healthy snacks like carrots and hummus, I have calories to splurge on a piece of chocolate and glass of wine each night. And I’ve still managed to lose 20 pounds in three months.”
88. Don’t supersize it: “When going out for fast food, I used to get the large-size value meal. Now, I satisfy a craving by ordering just one item: a small order of fries or a six-piece box of chicken nuggets.
89. Downward dog it: “Yoga has become the best thing for my relationship with food and my body. From practicing it several times a week, I’m now more in touch with my hunger cues—so I eat intuitively and stop when I’m full.
90. Run your butt off: “When I wanted to fit into my skinny jeans again, I started running 20 minutes a day during my lunch hour. In two months, I’ve lost 20 pounds, have tons of energy, and just finished my first 5K. Those jeans? They’re too big now!” —Lauren Castor, Anniston, AL
91. Pile on the veggies: “By adding vegetables to the foods I love—like eating pizza topped with arugula and green peppers instead of pepperoni—I became so full so quickly that I no longer had room to eat things like chips or super-rich desserts.
92. Get fired up: “I loaded my iPod with jams that make me look forward to going to the gym. They energize me, allowing me to pick up speed on the elliptical—and because I want to hear my entire playlist, my workouts are longer now.
93. Kick the habit: Studies show that most women will put on about 8 pounds when they stop smoking, in part because the habit curbs your appetite. To avoid weight gain, try these tricks; they may even help you keep the pounds off if you’ve never lit up.
94. Get fit in five
95. Have a 300-calorie breakfast: Making breakfast a daily habit helps you ward off weight gain by reducing hunger later in the day, jump-starting your day with healthy choices, and giving you a boost of energy.
96. Skip the salty aisle: Most of us know that too much salt is not good for our blood pressure and it also seems to make us more prone to weak bones and possibly aggravates cancer. But did you also know that cutting back can help you to lose a good 2-3lb in weight in just a week.
97. Don’t skip meals: When you’re trying to shed pounds and maintain a healthy eating plan, lunchtime can be a real battle.
98. Eat only from a plate, while seated at a table: Pull up a chair and stay awhile. You’re more like to pace your eating when you pause to sit down and enjoy your food, and eating more slowly can translate to fewer calories, so get in the habit of eating meals only while seated at the table.
99. Stay busy – you don’t want to eat just because you’re bored: Staying busy is another requisite to lose weight. If you keep yourself busy, it would be easy for you to lose weight and not think about your food cravings.
100. Get tempting foods out of your home: Improving your eating habits is hard, even when you are doing the shopping and cooking.