How to Lose Weight in 2 Months on Autopilot [Minimum 10 Pounds]
We've all heard it before. If you want to lose weight you need to eat less and exercise more. While technically that is correct, the problem is that our bodies are much more complicated than that. In fact, every food we eat affects our hormones in a different way. The reality is not all calories are created equal. The good news, however, is losing weight doesn't have to be as confusing as some of the fitness experts want you to believe.
If you learn a few tricks of the trade you can lose 10 pounds or more without ever counting a single calorie. If that sounds like something you would love to do, keep reading as we will tell you how you can lose a minimum of 10 pounds on complete autopilot.
Eat More Eggs For Breakfast
As you very well know, breakfast is without a doubt the most important meal of the day. What you eat in the morning literally sets the tone for the rest of your day. In fact, multiple studies show eggs for breakfast can help you lose weight without even trying. One of these studies was done on a group of 30 overweight or obese women. Over the course of the study they were instructed to eat either bagels or eggs for breakfast. Those who ate eggs ended up consuming fewer calories over the course of the day.
Besides being a great food to help you lose weight, eggs are also considered one of the healthiest foods in the world. While many so called experts have said eggs raise your bad cholesterol levels, there is no evidence showing that to be true. As a matter of fact, all evidence shows eggs do not raise your bad cholesterol levels nor do they lead to heart disease. And the best part about all of this is eggs are super easy and quick to prepare. In 10 minutes you can have a healthy and delicious breakfast ready to eat.
Trick Your Brain By Using Smaller Plates
The human brain is simply amazing. It is so complex yet brilliant all at the same time. When you think about it, it controls just about everything your body does. It even tells you when to eat and when you are full. Keep in mind we are visual beings. What the eyes see the brain often believes. That’s why using smaller plates is a great way to trick your mind into thinking you have eaten more food than you really have.
When you use over sized plates or bowls your brain thinks you haven’t eaten as much as you really have. This, of course, can result in gaining weight without even realizing it. Try this simple trick and you would be surprised how easy it is to consume fewer calories.
Eat More Protein
When most people think of protein they think of building muscle. And while protein does indeed help you build muscle, it can also help you lose weight by reducing your appetite and increasing your bodies natural fat burning ability. There are some people who believe protein is bad for you because it can suck calcium out of your bones and cause kidney disease. However, none of this is backed by science.
Here is the truth about protein….
More and more evidence shows that it is a vital part of burning fat and losing weight. This is because protein has the ability to boost your metabolism more than fat or carbohydrates combined. This is because your body uses up more calories to digest protein than it does to digest fat or carbohydrates.
Protein also makes you feel fuller longer which results in you eating less food throughout the day. One study published in The American Journal of Clinical Nutrition showed that increasing your protein consumption by 30% can lead to a 441 decrease in calories consumed per day. Even if you eat until you are completely full, if you are consuming the right amount of protein you will still lose weight.
If you are into lifting weights, protein is what you need to put on extra muscle. The great thing about muscle is it burns more calories than fat. That means the more muscle you have, the more weight you will ultimately lose. So don’t be afraid of muscle ladies. It’s actually good for you. And don’t worry, you won’t bulk up like a man. Your body is not hormonally able to do that. The easiest way to get more protein in your diet is through animal foods such as fish, meat and eggs. If at all possible, have one of these protein sources in every meal.
Eat More High Fiber Foods
Foods that have a low energy density and are high in fiber will help you feel fuller for longer periods of time. Foods that fall into this category are vegetables and a variety of different fruits. Study after study shows those who eat foods that are energy dense tend to lose more weight than those who eat foods that have a high energy density. As a matter of fact, one study published by the US National Library of Medicine National Institutes of Health showed that women who ate soup were able to lose 50% more weight than women who ate snacks that were energy-dense. Soup by the way is a low energy density food.
Cut Your Carbohydrate Intake
Cutting your carbohydrate intake is one of the quickest and easiest ways to start losing weight without counting calories. Multiple studies show people who consume fewer carbohydrates start losing weight automatically and with very little effort. One study published in The Journal of Clinical Endocrinology & Metabolism consisted of 53 women who randomized into one of two groups. They were either placed in the low carb group or the low fat group that focused on calorie restriction.
This study lasted for 6 months and the results were simply amazing. The women who were in the low carb group lost twice as much weight as the women who were in the low fat group. If you would like to give cutting carbs a try start by eliminated sugars, sodas and starchy foods such as pasta from your diet. If you are looking to lose weight as fast as possible lower your carbohydrate intake to 50 grams per day.
Besides helping you lose weight, lowing your carbohydrate intake can also help lower your insulin levels. When your insulin levels are low your kidneys will start getting rid of excess sodium. The result will be less bloating and less water weight.
Get Plenty of Sleep Every Night & Avoid Stress
When people discuss losing weight they often overlook the importance of getting quality sleep every single night and avoiding stressful situations. Both stress and a lack of sleep can cause your hormones to run rampant. When you don’t get enough sleep you put yourself at risk for becoming obese. The fewer hours you sleep, the more likely it is you will be obese.
Here’s why…When you don’t get enough sleep you will experience an increase in hunger and cravings. As a result you will eat more food. Add that to a high level of stress and you have yourself a recipe for weight gain. When you are stressed out your body produces a higher level of cortisol. Cortisol is a hormone that is known for increasing the amount of fat around your belly. To avoid weight gain and excess belly fat be sure to avoid stressful situations and get plenty of sleep every night. You should aim for 8 hours a night; if that’s not possible shoot for at least 7.
Start Cooking With Coconut Oil
One simple way you can reduce the amount of calories you are consuming is to start cooking with coconut oil. Coconut oil is tasty, healthy and it has the ability to help reduce your appetite and increase your bodies ability to burn fat. Coconut oil contains MCT’s or Medium Chain Triglycerides. MCT’s are fatty acids that are metabolized differently than some of the other fats you consume. As soon as you eat MCT’s they are sent straight to your liver and used for either energy or turned into ketones.
According to two studies, MCT’s can help you eat fewer calories per day. They can also help you have more energy. Consuming 1 ounce of coconut oil has the potential to help reduce your waist size and your body mass index or BMI.
Please know this is not an invitation to gobble down as much coconut oil as you possibly can. It’s simply showing you how replacing just one thing in your diet, in this case the fat you cook with, can have a huge impact on your overall weight loss.
Cut Out The Cheat Days
Cheat days are very popular amongst those who workout and eat a clean diet on a regular basis. The idea is to give yourself one day off each week to eat anything you want. The problem is most people tend to overdo it on cheat days. According to the National Weight Control Registry, those who eat with reckless abandon on weekends and holidays are more likely to regain any weight they have lost. One day of endless fries and burgers is enough to undo all your hard work for that week.
That’s why it is recommended you avoid cheat days all together. It’s okay to have your favorite junk food every now and then, just don’t overdo it. Having a whole day of eating whatever you want is overdoing it.
Prepare Your Meals In Advance
Eating healthy is not easy. Especially, if you already have a busy life. When you are out and about and your stomach starts to growl, the first thing you will do is run to your favorite fast food joint to grab a bite to eat. If you are serious about losing weight you will have to cut out the fast food. Instead you need to set aside time to prepare your meals in advance. This way when hunger strikes you can grab for something healthy.
Even if you don’t have a busy life, preparing your meals in advance is a great way to not only save time, but to stay on track as well. When your food is already prepared you are less likely to grab for something that doesn’t fit into your diet. Yes, it may take up a few extra hours of your time, but trust us, preparing your meals in advance is well worth it.
Don’t Eat After a Certain Time
You should set a cut off time where you will not eat anything else for the night. This way you will avoid consuming too many calories before you head to bed. For most a good cut off time is 8pm. If that doesn’t work for you pick a different time. The key is to find a time that works around your schedule— one you are likely to stick with.
Do Compound Exercises
It’s not enough to just change your eating habits, you also need to start exercising. This is especially true if your goal is to completely transform your body. Compound exercises are the type of exercises that work multiple body parts at once. The more muscle groups you work at the same time the more calories you will burn. Some of the best compound exercises include the front squat, back squat, deadlift, push press, power cleans, and pull-ups. Incorporate these exercises into your workout plan and you will see amazing results in a few short weeks.
The best part about many of these exercises is they can be done at home. All you need is a barbell and a few dumbbells and you will be good to go. As you can see, losing weight doesn’t have to be confusing or complicated. Making a few small changes to your diet can help you lose weight on complete autopilot. Add in a little exercise you will lose even more weight in a short period of time.