4 Small Changes to Lose Weight Fast

by Yuen Yi Ying
WEIGHT LOSS  |  August 04, 2017
  • Try high-intensity interval training
    1 / 4 Try high-intensity interval training

    For maximum results in a short span of time, we can’t think of a better way to exercise. The idea is to go at your workout at full speed for about three to four minutes and rest or slow down for half that time, repeating the process about 10 times. This 2:1 method of exercising can be applied to any activity, at any fitness level, and it provides more impressive results than a lengthy session at the gym. One study even reported it can boost fat burning by 36 per cent and improve cardio fitness by 13 per cent! If you’re not one for looking at a stopwatch, pace yourself with music. Go at a moderate rate for most of the song, and really attack the workout when the chorus comes on. 

    (Also Read: Is High-Intensity Interval Training (HIIT) For You?)

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  • Trade running for soccer
    2 / 4 Trade running for soccer

    Running engages a limited range of muscles, whereas soccer, with its twists, turns, jumps, and spurts of intensity, gives you a more varied full-body workout. Scientists who compared this sport against running found that soccer players also tended to feel their workout wasn’t too hard, while joggers claimed the opposite. And though both activities help with reducing body fat and regulating blood pressure, playing soccer resulted in more muscle gain than running. Finding friends to join you for a game may be tricky, but you’ll all get to reap the benefits together.

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  • Watch the fructose
    3 / 4 Watch the fructose

    Found in high amounts in fruits and and corn syrup, a common ingredient in processed foods and drinks, this sugar easily bypasses your body’s system for regulating fat production and quickly gets turned into fat. In overweight individuals, this problem is worsened since the process for creating fat cells is already running smoothly. Having more fructose also seems linked to increased food intake and physical inactivity, shares a study by the Beckman Institute for Advanced Science and Technology in the US. While avoiding fruit is not the answer, moderating its intake, and limiting processed food, might be.

    (Also Read: Why Sugar is Bad News for Weight Watchers)

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  • Get your legumes
    4 / 4 Get your legumes

    Beans, lentils, chickpeas and their ilk are versatile and readily take on flavour, which makes this tip easy to achieve. According to a study of 940 individuals by St. Michael’s hospital in Canada, getting one serving a day (¾ cup or 130 grams) could help you lose 0.34 kilograms in six weeks. Though participants didn’t particularly alter their diet, the added legumes were thought to aid in weight loss by increasing satiety by 31 per cent. It also helped reduce bad cholesterol levels by five per cent, a good side benefit. If you combine this tip with other healthy eating habits, getting a trim figure won’t be too far in the distance.

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