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If you're trying to drop a few pounds fast, these expert tips will make it easy for you to lose the weight quickly. Though we singled out quinoa above, whole grains in general (we're talking cereal, rice, pasta, and more) are conducive to weight loss, especially when they're used in place of refined—white—grains. In fact, a study published in the American Journal of Clinical Nutrition found that substituting whole grains for refined grains in the diet increases calorie loss by reducing calories retained during digestion and speeding up metabolism. Unlike refined grains, whole grains are packed with satiating, heart-healthy fiber.
Muesli is a porridge or cereal made from oats, fruit, and nuts, each of which has been linked to better health and weight control. It was developed by a Swiss physician more than a hundred years ago to nourish hospital patients, but the Swiss eat it for breakfast or as a light evening dish. Muesli's fiber makes it slow to digest, keeping you feeling full longer. Read the label carefully, though: Sugar content can vary from 2 to 14 grams per serving. Try these ways to add more fiber to your diet.
The best way to structure high-intensity resistance exercise depends on your current fitness level. After all, the fitter you are, the more weight you can move with each rep and the less you need to rest between sets. But as a general rule of thumb, you should be able to perform 15 to 20 reps per set with proper form, according to an article published in 2013 in the ACSM's Health & Fitness Journal Rest for 30 seconds or less between sets.
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