18 Ways To Lose Weight Faster: Proven Weight Loss Tips

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Can you guess America’s number one New Year’s Resolution year after year? If you guessed losing weight you’re 100% correct!

So what is the best way to lose weight and keep it off?

Many believe the key to weight-loss is burning more calories than you eat. But many times it is not so simple. Sure, this works for some people, but often there are other factors to consider, including toxins, motivation, time, health, lifestyle, genetics, and thyroid problems.

Additionally, the quality and types of food we eat can affect whether our bodies tend to shed extra weight or hold on to those last 10 pounds.

I can relate to the weight loss ups and downs because I’ve experienced them at different seasons in my life.

After four pregnancies in six years time, with all the weight changes that come with pregnancy, plus breastfeeding all four babies, my body went through many transformations.

But being a full-time mama to four kiddos under the age of six didn’t leave time for anything outside of prepping and cleaning up after meals, changing diapers, reading to, cuddling and playing with the babies and caring for their needs 24/7.

And I would do it all over again because our children are precious to me and I cherish those times we spent together when they were little.

Being intentional about fitness and eating right was easier when we had our first two babies, but after that it became such a juggling act that most days I was happy to get a shower and brush my teeth. Maybe you can relate? And a good night’s sleep did not come until  later.

I would try to fit in the occasional walk or run and eat healthy as much as possible. But it was a challenge. Some days more than others.

But my story is just one of many examples of challenges we face in life that can make it harder to stay healthy and maintain a healthy weight.

Sometimes we simply need tools to help us meet our goals. If you’re trying to lose weight and have plateaued or just need a boost along your weight loss journey here are some tips that can help accelerate your weight loss.

18 Ways To Lose Weight Faster:

1. Drink a glass of water before each meal.

Our bodies function more efficiently with plenty of purified water. Drinking water helps with the digestion process. The general recommendation is to drink 8 8-ounce glasses per day, or 2 liters, but depending on your size and activity level you might need a slightly different amount. Also, adding lemon to your water can give you some pretty amazing health benefits. To learn more about lemon water you may want to read: 9 Surprising Benefits Of Lemon Water.

2. Include protein with your meals and snacks.

Protein can help you lose weight naturally by reducing hunger pangs and boosting your metabolism.

3. Fill up on fiber-rich vegetables, fruits and other foods.

Eating plenty of fiber fills you and may cut your appetite. Examples of high-fiber foods include:

lose weight faster
Blackberries and other high-fiber foods fill you up and help keep hunger pangs away.
  • blackberries
  • flaxseeds
  • beans
  • avocados
  • almonds
  • figs
  • chia seeds
  • quinoa
  • artichoke
  • acorn squash

4. Get a good night’s sleep.

Did you know that not getting enough sleep can cause you to gain weight? Sleep deprivation disturbs your body’s balance of the hormones leptin and ghrelin, which regulate hunger and fullness.

If you have trouble winding down at night, try taking a hot bath or shower. How much sleep should you be getting? The average adult needs 7-9 hours of quality sleep per night.

5. Only buy healthy whole food.

Stay away from pre-packaged foods that have a long list of ingredients. A long ingredient list usually indicates many artificial additives, preservatives and other harmful chemicals which can wreak havoc on our bodies.

You might also want to consider detoxing to help your system clear the toxins we’re all exposed to. Here are 15 Simple Strategies To Detox Naturally.

6. Find opportunities to move your body throughout the day.

Being sedentary is linked to all sorts of health conditions, including depression, cancer, obesity, high blood pressure and cardiovascular disease.

Plus, the more you move the more calories you burn. Some examples you may want to try are

  • taking the stairs instead of the elevator
  • parking further away from your destination so you can log the extra steps
  • doing crunches (or other exercise) while you watch TV
  • using a standing desk at work instead of sitting in a chair all day

7. Fill up on healthy soups.

Here are some soup recipes you might like to try. They are quite satisfying and lower in calories than other options.

And if you want to go for the double whammy and detox while your filling up on delicious soup, you may enjoy my Delicious Detox Vegetable Soup.

8. Eat nuts.

Nuts are a great on-the-go snack and fill you up. The healthy fats in nuts keep you satiated. My personal favorite is pecans. They’re so rich and delicious! Other healthy options include walnuts, almonds and pistachios.

9. Drink whey protein.

It has many health benefits  and keeps you feeling full for a long time. Just make sure it is all-natural and does not contain harmful sweeteners, like Splenda or Aspartame.

This is our favorite whey protein powder.

10. Eat spicy foods.

They can fire up your metabolism, causing you to burn more calories.

Salsa, curry, peppers, horseradish and many Asian stir fry recipes contain plenty of heat to spice up your taste buds.

11. Chew your food well before swallowing.

We’ve all heard this before but it works, so it’s worth repeating. Chewing your food well takes more time which gives your brain time to process feeling full. This allows you to eat what you need but not more.

12. Eat your meals on a small salad plate instead of a typical dinner plate.

If you’re like most Americans, including myself, you tend to fill your plate with food. So if your plate is smaller, it makes sense that you’ll be eating less.

13. Keep a food diary.

Writing down everything you eat makes you more aware of your caloric intake, as well as whether you’re eating enough fiber, protein, and essential vitamins.

My favorite way to keep track of what I eat each day is myfitnesspal.com. I use the app on my phone. I also love that it syncs with my Fitbit so I don’t miss anything important.

14. Avoid white foods, such as white flour, white sugar, white bread and white rice.

They can dramatically alter your blood sugar and cause weight gain (which, of course, is the opposite of weight loss).

15. Drink green tea.

It has substances that cause fat cells to release fat, especially with exercise. How cool is that? Plus, green tea is so refreshing and delicious! I have a cup each afternoon.

Also, Kombucha is fermented green tea. I just learned how to make it and am loving this flavorful, probiotic-rich tea!

16. Include full-fat foods in your diet.

This includes grass-fed beef, nuts, coconut, eggs and avocados.

And don’t worry, studies have proven that (despite what we may have been told for years) eating saturated fat does not make us fat and does not cause heart disease (1).

In case you haven’t heard a low-fat, high-carb diet is bad for you and has been repeatedly proved ineffective (2, 3).

17. Drink coffee!

It speeds up your metabolism and causes you to burn more calories (4).

You may want to try Healthy Coffee Drink (With Coconut Oil).

18. Intermittent Fasting

Intermittent fasting (IM) is a simple strategy to boost your weight loss and health incrementally. I love IM! You can learn more about it here: The Quick Guide To Intermittent Fasting

The Takeaway

Due to a variety of factors, sometimes losing weight isn’t always as simple as calories in, calories out. 

But, as you can see from this list there are many steps you can take to boost your weight loss. Having the right tools in your toolbox can help you meet your health and weight loss goals successfully.

I hope this list of weight loss boosters helps you meet your goals and become the healthiest version of yourself! Please let me know if I can help you in any way.


Do you have any weight loss tips to add to this list?

Please share your tips and thoughts below in the comment section!


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The Signs, Symptoms And Stages Of Lyme Disease

signs symptoms and stages of Lyme disease

Lyme disease continues to be a hot topic in the news, likely because it is increasing at an alarming rate due to climate changes and other factors.

Between 2004 and 2009 reported cases of Lyme disease rose 94%.

And the number of cases continue to rise today.

Fortunately, people are starting to take notice of this disturbing trend.

But, if Lyme disease continues to spread, often unrecognized and untreated, it won’t take long before everyone either knows someone who has it, or they have it themself.

Lyme is now much more common than AIDS, West Nile Virus, and other vector-borne illnesses.

Knowing what to look out for is crucial.

I’ve been living with late-stage chronic Lyme for the past 5 years. I don’t want anyone to have to go through this horrible illness and believe prevention is essential.

I’m going to share the signs, symptoms, and stages of Lyme disease below so you know what to watch for. I truly hope this will help you protect yourself and your loved ones.

signs, symptoms and stages of Lyme diseaseSigns Symptoms And Stages Of Lyme Disease

1. Early Localized Lyme Disease (1 to 4 weeks)

This stage can develop from days to weeks after becoming infected.

Symptoms may include:

  • Rashes – Less that 50% of Lyme patients remember developing a rash. Sometimes the rash looks like a bulls-eye. This is referred to as erythema migrans (EM). It is a myth that you must  have this rash to have Lyme disease (1). I did not ever see a bull-eye rash, but have developed a number of unusual red and splotchy rashes since the tick bites (for more on rashes, keep reading below).
  • Flu-like symptoms, such as fever and chills, fatigue, headache, pain or stiffness in the neck and swollen lymph nodes (2).
  • Nausea, dizziness and vomiting

Stage 2: Early Disseminated Lyme Disease Infection (1 to 4 months)

This stage develops when the disease is not found and/or treated properly soon after infection. At this point the infection can begin to affect the joints, heart, nervous system and skin.

Symptoms may include:

  • More rashes that start to appear in different parts of the body due to the infection spreading
  • Paralysis of the facial muscles, or Bell’s Palsy
  • Fainting
  • Headaches or migraines
  • Painful, swollen joints, such as the knees
  • Heart palpitations or Lyme carditis
  • Conjunctivitis, or pink eye
  • Meningitis – swelling of the brain

Stage 3: Late Persistent Lyme Disease, Or Chronic Lyme

Failure to treat Lyme promptly can cause damage to the brain, joints and nervous system. This is the most serious stage.

Symptoms may include:

  • Extreme exhaustion which is not relieved by sleeping or resting
  • Inability to control facial muscles
  • Heart problems, such as pericarditis
  • Tingling and numbness of the hands and feet
  • Arthritis, often in the larger joints, such as the knees
  • Short-term memory loss
  • Confusionsigns symptoms and stages of Lyme disease
  • Difficulty thinking or reasoning
  • Difficulty speaking
  • Getting lost, even in familiar areas
  • Anxiety, panic attacks
  • Seizures
  • Tremor
  • Sensitivity to sound, light and smells
  • Headaches and migraines
  • Mood swings, depression
  • Sleep disorders
  • Migrating joint and muscle pain
  • Vertigo
  • Difficulty hearing
  • Vision difficulties
  • Weight gain or loss
  • “Air hunger”
  • Pain in the chest or ribs
  • “Heart block”
  • Neck pain, stiffness and cracking
  • Night sweats
  • Erectile dysfunction
  • Heart murmur or valve prolapse
  • Light-headedness, dizziness
  • Menstrual irregularity

The Takeaway

This list of signs, symptoms and stages of Lyme disease is not exhaustive. I’ve talked to a lot of people with Lyme and many of our symptoms are similar, but others are different.

My friend, if you are struggling with an illness and the doctors have been unable to help you, you may want to consider this list to help you rule out (or in) Lyme disease, especially if you spend a lot of time outdoors or live in a tick-infested area.

And of course, if you know you’ve been bit by a tick, mosquito, etc and aren’t feeling well, please get yourself checked out immediately.

Here is a list of doctors who specialize in treating Lyme patients. I would highly recommend starting here.


Do you have any of these symptoms? Or do you have an unexplained illness and can’t seem to get answers?

Please share your comments below in the comment section. I love hearing from you!


For more on Lyme disease, you may want to check out:

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Finally, the information provided in this article has not been evaluated by the FDA and is not intended to treat, prevent, diagnose or cure any disease or health problem.


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Intermittent Fasting Nutrition: What To Eat For Maximum Results

fasting nutrition

Intermittent fasting nutrition is essential if you’re aiming to lose weight, gain muscle mass and radiate health and vitality.

Intermittent fasting (IM) is a concept that has been around for ages. It is not about what foods you choose eat. But it is all about the timing of when you eat and don’t eat, cycling between periods of feasting and fasting.

Intermittent Fasting Nutrition

Many people will tell you that you can eat whatever you want and still lose weight while intermittent fasting.

And, while this may be true, if you want to be the healthiest version of yourself, then you may want to upgrade your diet and make healthier choices when it comes to nourishing your body with life-giving food.

Here are a few tips to guide your food choices and maximize your results when intermittent fasting:

fasting nutrition
Be sure to eat high-protein foods, such as chicken, grass-fed beef, beans, eggs, fish, Greek yogurt and whey protein.
  • Include a serving of protein with each meal or snack. Examples include plain Greek yogurt, cottage cheese, whole eggs, chicken breast, grass-fed beef,  fish, whey protein, a can of tuna or beans.
  • Eat plenty of leafy green and cruciferous vegetables, such as spinach, romaine lettuce, broccoli, cabbage and cauliflower.
  • Include healthy fats, such as grass-fed butter, coconut oil, olive oil, avocados, nuts and nut butters.
  • If you’re in the mood for something sweet, fruit is an excellent choice.
  • A bit of dark chocolate (at least 70-80% cocoa) is full of antioxidants and makes a delicious and indulgent treat.
  • Complex carbohydrates, including sweet potatoes, brown rice, oats and quinoa are okay if you are able to reach your weight loss goals. Just keep in mind that if your weight loss is stalling you might try eating smaller portions (or eliminate these foods until you reach your goal weight) and see if that helps.
  • Drink plenty of water throughout the day. Coffee and green tea are healthy beverages you can include in your periods of fasting.
  • Avoid simple sugars and simple carbohydrates found in white bread and baked goods.
  • Avoid packaged and processed foods.

The Takeaway

fasting nutrition
Berries are chock full of antioxidants and are an excellent choice when you’re craving something sweet.

To sum up, intermittent fasting is a timing concept, cycling between periods of feasting and fasting.

It is essential to nourish your body with healthy foods such as protein-rich foods, healthy fats, and antioxidant-rich fruits and vegetables. Complex carbohydrates are tolerated fine by some people, but this may be something to pay attention to if you have difficulty meeting your weight loss goals.

Finally, avoid sugary, simple carbohydrates and prepackaged foods. And always drink plenty of water.


Have you tried intermittent fasting? What do you like to eat?

Please share your thoughts and comments below in the comment section. I love hearing from you!


You may want to read more about intermittent fasting here:

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The Intermittent Fasting Workout: Benefits Of Exercising In A Fasted State

workout

If you’re an intermittent fasting (IF) pro, or fasting for the first time, you may be wondering how this lifestyle will mesh with your workouts.

Or if it’s safe to work out at all while fasting.

The great news is that, yes, you can continue your fitness regimen.

As it turns out, training while intermittent fasting has some pretty impressive health benefits which I know you’re going to love.

The Benefits Of Exercising While Fasting

Did you know that exercise and fasting combine to cause oxidative stress on your muscles? It may sound bad, but in this case it’s actually beneficial.

Fitness expert Ori Hofmekler explains acute states of oxidative stress are:

” … essential for keeping your muscle machinery tuned. Technically, acute oxidative stress makes your muscle increasingly resilient to oxidative stress; it stimulates glutathione and SOD [superoxide dismutase, the first antioxidant mobilized by your cells for defense] production in your mitochondria along with increased muscular capacity to utilize energy, generate force and resist fatigue.

Hence, exercise and fasting help counteract all the main determinants of muscle aging. But there is something else about exercise and fasting. When combined, they trigger a mechanism that recycles and rejuvenates your brain and muscle tissues.”

Exercising in a fasted state can help you:

  • burn fat (1)
  • lose weight
  • improve body composition (2)
  • boost cognitive function (3)
  • increase growth hormone (4)

All great reasons to work out before breakfast!

What Kind Of Workout Should I Do While Fasting?

Technically, you can simply fast and reap the benefits. But many people want to work out and further maximize their results.

Thankfully, this doesn’t have to involve going to the gym everyday for an hour, unless you want it to.

The great thing is, this is highly individualized. You can find what works best for you and what activities you enjoy most and do that. Depending on your commitment level and your current personal fitness, your workouts can be tailored to your goals and abilities.

Because intermittent fasting is a lifestyle, you’ll likely find different workouts and schedules that best suit your goals and needs over time. Here are some examples of workout options you might choose while intermittent fasting:

  • Many beginners starting out with IM enjoy taking a gentle walk 2 or 3 days a week for 20 minutes.

    workout
    Intermittent fasting workouts are individualized and fun!
  • If you’re looking for full-body training, you might want to check out 20 Reasons To Try A Kettlebell Workout or The Health Benefits Of Rebounding On A Mini Trampoline for kettlebell and rebounding workouts, which are both fun and invigorating.
  • Many people who love the IM lifestyle find that short, quick bursts of exercise followed by brief recovery periods, such as high-intensity interval training (HIIT) is very effective.
  • Looking for muscle gains and definition? Strength training may be what you’re looking for.
  • Swimming, hiking, yoga, rollerblading, skiing, jogging, dancing, Pilates, team sports, etc. Any activity that gets you moving it great!

So now that you have some ideas for how to train while fasting, I want to share some important tips to help you get the most out of your workouts, as well as some special considerations to be aware of.

Tips For An Intermittent Fasting Workout

  • An easy way to get the fat-burning effects of working out in the fasted state is by exercising first thing in the morning before you eat your first meal of the day. This works great with the 16/8 (or other) IF plan and allows your body to tap into its fat stores.
  • If you’re planning on doing heavy lifting, or other strenuous activity, make sure to eat a protein-rich meal within 30 minutes after your workout. Whey protein is especially beneficial and makes for a quick meal on the go. This is our favorite whey protein. It has 30 grams of whey protein per serving, is gluten-free and has no artificial flavors, colors or sweeteners.
  • Listen to your body. Be mindful of individual factors such as medical history, whether you’re taking prescriptions, age, and physical fitness level. If you need/want to drink a whey protein shake before your workout, do it. If you feel light-headed, your ears are ringing, or you feel like you’re going to pass out during a workout, don’t “tough it out”. Use common sense and pay attention to warning signs like these. Plus, here’s something to consider: A study published in the Medicine and Science in Sports & Exercise journal revealed that consuming 20 grams of whey protein 30 minutes before a resistance training session boosted metabolism for up to 24 hours after the workout. (5)

The Takeaway

To sum up, working out and intermittent fasting can be done together, with many health benefits. These impressive benefits include fat burning, weight loss, improved cognitive and hormone function and improved body composition.

There are a variety of workouts you can do while enjoying the IF lifestyle. Keep in mind if you’re doing heavy lifting or other strenuous workouts, you should eat a high-protein meal, such as a whey protein shake, after your training session. Everyone is unique and requires a specialized fitness regimen. Always listen to your body and use common sense when working out and fasting.


What tips do you have for working out and intermittent fasting? Please share below!


You may want to read more about intermittent fasting here:

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