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  • how to lose weight fast and naturally. Hi there this is matt and in this video youre

  • going to learn what kind of food you have to eat and what kind of exercices to do for

  • losing weight fast and natruly

  • 1. Make up Your Mind. This is very important. If you make half-hearted

  • efforts to lose weight, you are never really going to succeed. So develop a strong determination,

  • that is what you want and you will do anything it takes to achieve your goal.

  • 2.Stop eating all simple carbs. such as flour, sugar, starchy vegetables like

  • potatoes, and most grains. These foods cause blood sugar to spike and the pancreas to release

  • insulin to turn all that excess sugar into fat. This is very important do to for losing

  • weight.

  • 3.Increase your water intake. Eliminate soda, sweet teas, highly sugared

  • coffee drinks, processed fruit juices and alcohol. Instead, drink water. It can help

  • flush toxins from your system. Several studies recommend that women consume 2.8 quarts of

  • water and men consume 3.9 quarts every day.

  • 4.Increase your fiber intake. Fiber helps you to cut your food cravings

  • and act as natural appetite suppressant. Also most of the fiber rich foods are low on the

  • fat content

  • Try to eat at least 5 serving of fruits and vegetables per day. Fruits that are high in

  • fiber include apples, bananas, strawberries, citrus fruits, prunes, pears and tangerines.

  • Switch to whole grain or whole wheat bread. White bread is low in fiber.

  • Switch to a high fiber cereal or oatmeal for breakfast. Some cereals that are high in fiber

  • include Raisin Bran, CracklinOat Bran, Grape-Nuts, All-Bran and Fiber One.

  • Make sure to include peas, beans and legumes in your diet. Foods that will help you add

  • these to your meal plan include: lentil soup, bean burritos, chili with beans, split pea

  • soup, 3-bean salsa, and refried beans. Switch from regular pasta to whole wheat pasta,

  • and from white rice to brown rice. Choose high fiber snacks, such as popcorn

  • or whole grain crackers, instead of candy bars or other high-fat, sugary foods.

  • 5.Increase Your MetabolismEat 5-6 small meals every 2-3 hours daily. It has been scientifically

  • proven that by eating frequently, you will raise your body’s natural metabolism. That

  • means your body will burn more fat naturally. And You become a fat burning machine all day

  • long.

  • 6.Eliminate processed foods. Such as burgers and Pizza, cakes, pastas,

  • and get more good carbohydrates such as oats, brown rice and jacket potatoes to ensure that

  • your blood sugar levels are kept even and you have plenty of energy.

  • 7.Don't eat at nights. At nights the body prepares itself for sleep

  • and it naturally begins to slow down. So you are more likely to gain weight when you eat

  • at nights because your metabolic rate slows down and you are no longer active so you don't

  • burn many calories. So avoid eating food after 9 pm.

  • 8.Exercise Everyday. Do aerobic exercise four to five days a week.

  • Several studies show that aerobic activities cause your metabolism to stay at an elevated

  • level for a period of time after you have finished exercising.

  • 9.Running (link) running Every day is best, but try to run at least 3-4 times a week.

  • If you are lacking motivation, join a running group or ask your friend.

  • 10.Bicycling Get out and ride a bike, but remember to pedal

  • fast. Riding your bike around the track, or on a dirt track in your neighborhood, can

  • burn as much as 500 to 1,000 calories an hour.

  • 11.Squats. Do about 2-3 sets of 20-30 repetitions. These

  • are important because they target the buttocks and leg muscles. These are the largest muscles

  • in our bodies.

  • 12.Jumping rope. can be a fun exercise and extremely efficient

  • in not only helping you to lose weight, but to give you coordination, build your leg muscles,

  • and help your cardiovascular system. 13 and finaly .Stay Motivated. And Measure

  • Body Fat. Every 2 weeks using a fat caliper Shoot pictures of yourself every 2 weeks:

  • front, back & side. The side pictures will show the most change.

  • And If you are seriously looking for a fast and natural weight loss solution,then I recommend

  • you to click the link in the description or go to the short link www.serious-fitness-programs.com/weightloss

  • And If you like this video please give it a thumbs up and subscribe and share it with

  • your friends on facebook and twitter and if you don’t like it please comment why ! .thank

  • you for watching and see you next time and share it with your friends on face book

  • and twitter and Thank you for watching and see you next time

how to lose weight fast and naturally. Hi there this is matt and in this video youre

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