10 Fast Weight Loss Tips (We Tried Them!) 0 10

chubby and curvy woman wearing pink top happily weight herself, 10 Fast Weight Loss Tips (We Tried Them!)

Losing weight is not an easy task, but doable. The problem is that picking the right strategy is a challenge. This is especially true because of the numerous diet plans, slimming products, and weight loss programs out there. Nonetheless, this list of fast weight loss tips aims to guide and help you in transforming your body – the healthy way.

The Best Tips to Lose Weight Safely and Fast

Avoid Counting Calories or Weighing Your Food

While portion control and calorie counting is an effective way to track your calorie intake and lose weight, this method is also a tedious task.

Instead, you can try setting limits. For example, when eating pasta and bread, you can skip on the bread.

Another effective trick in this list of fast weight loss tips is to use smaller plates, bowls, and spoons. This way you can control the amount of food that you eat. The best part is that it also tricks the mind into eating less.

Eat a Big and Balanced Breakfast

Breakfast is the most important meal of the day for various reasons. First, it activates your metabolism. Second, it makes energize throughout the day and control your hunger. Through this, you’ll avoid eating several snacks in between meals.

If you don’t have time to cook breakfast, you can opt for a healthy smoothie or protein shake.

Take a Photo – Before You Start and as You Progress

One of the most valuable advice in this list of fast weight loss tips is taking a photo of your body. Taking a picture before you embark on your weight loss journey is a great motivational tool. When you feel like falling off the wagon, you can always look at those photos. These images will show your progress and lit up your spirits.

Choose Fruits and Vegetables for Snacks

In general, if you want to shed some pounds, you need to avoid refined and sugary products. Nowadays, most snacks are under these two categories. Instead, stash some nuts, fruits, and vegetables in your work areas. Through this, you’re eating nutritious and low-calorie foods instead of empty calories.

Brush after Dinner

Another in this list of fast weight loss tips is to brush or floss after dinner. Basically, brushing your teeth after eating your dinner is a good way to skip desserts. Aside from that, it will also help you avoid eating again before you go to sleep.

Limit Your Intake of Liquid Calories

Drinking your calories is not a good idea if you’re planning to lose weight. One reason is that most beverages will not satiate your hunger. Thus, you’re consuming more calories.

Instead, you can opt for water. If you’re not a big fan of this flavorless beverages, you can always try water-infused drinks. Herbal teas like green tea is also an excellent substitute for juices, carbonated drinks, and other high-calorie beverages.

Add Some Calorie-Burning Activities in Your Daily Routine

Aside from dieting, one of the most valuable suggestion in this list of fast weight loss tips is doing calorie-burning activities. As they say, if you want to shed some pounds, you have to eat less and move more. But, burning calories is not only restricted in the gym. You can add various calorie-burning activities in your daily routine.

For example, you can use the stairs instead of an elevator. Aside from that, you can also clean your car instead of using car washing services.

Do Cardio Exercises

Today, various types of exercises are available. But, if you want to burn calories, you need to do cardio exercises. According to a study, doing aerobic exercises regularly is an effective way to get rid of belly fat. Moreover, these types activities can improve your mood, promote a healthy heart, and boost your mental health.

Don’t be Afraid to Gain Muscles

Aside from cardio exercises, strength training is also an essential part of a workout program.

Basically, one of the best methods in this list of fast weight loss tips is to build muscles. Keep in mind that muscles can increase your metabolism. Thus, you’re burning more calories and fat if you have some muscle mass.

Weight lifting is not the only way to build muscles. Body-weight exercises such as push-ups, squats, and lounges can also help sculpt your body.

Control Your Cravings

Last, in this list of fast weight loss tips is controlling your food cravings.

According to studies, most cravings will only last for about 5 minutes. But, for those who have experienced that irresistible feeling of wanting to eat something, we know that five minutes is quite a long and enduring battle. Nonetheless, there are various ways to distract yourself. An effective method is to call a friend. Most likely, by the time you ended your chat, you’ve surpassed the urge to devour junk foods.

Sources:

Green Tea for Weight Loss – https://www.ncbi.nlm.nih.gov/pubmed/19597519

Effects of Using Smaller Plates – http://www.fasebj.org/cgi/content/meeting_abstract/20/4/A618-c

Aerobic Exercises and Weight Loss – https://www.ncbi.nlm.nih.gov/pubmed/17637702

Fat Burning Effects of Resistance Training – https://chuzefitness.com/science-strength-training-burn-fat/

Food Cravings – http://www.webmd.com/diet/features/the-facts-about-food-cravings#1

 

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6 Reasons You Are Not Losing Belly Fat 0 8

hand pinching some belly fat white bottoms white background, 6 Reasons You Are Not Losing Belly Fat

You’ve been dieting and exercising for weeks. However, you’ve noticed that you’re still far from reaching your desired waistline. So, what exactly is happening? Basically, your body is having a hard time burning fat due to several factors. To give you a better idea, here are 6 reasons you are not losing belly fat along with viable solutions to resolve the problem.

1. There’s Something Wrong with Your Workout Program

hiit_workout-700_0One of the major reasons you are not losing belly fat is that you’re doing the wrong exercises.

A lot of people choose to do a steady-state cardio exercise when trying to lose weight. However, running for about 45 minutes at a constant pace may bring forth undesirable weight loss results. One reason is that our bodies are capable of adjusting to our workout programs. As a result, our bodies will burn fewer calories as time goes on.

So, what is a good alternative? Keep in mind that cardio exercises are essential parts of any workout program. Thus, you still need to include these types of activities. In addition, fitness experts recommend doing strength training and high-intensity interval training (HIIT) to lose belly fat.

Remember, strength training can help you build muscles, which inevitably results in more calories burned. As for HIIT, according to a study, exercises like sprint can significantly reduce abdominal fat.

2. You’re Not Getting Enough Sleep

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Sleep deprivation causes numerous health problems, including weight gain. The primary reason is that lack of sleep can affect the levels of your hunger hormones – leptin and ghrelin. As a result, your brain tells you that you’re starving even though you’re not.

In addition, your body will also store the calories you consume as fat because of the fluctuating amounts of hormones, resulting in an increase in your waistline.

Thus, one of the best tips to help you lose weight is to complete the recommended seven to nine hours of sleep. Getting the right amount of sleep will not only stabilize your hormone levels. If you’re lifting weights or doing regular workouts, rest will also help build a strong and fit body.

But, what if you’re having a hard time falling asleep? You can try avoiding caffeine after noon, keeping your bedroom cool, and maintaining a regular sleeping schedule.

3. You’re Under Too Much Stress

One of the most common reasons you are not losing belly fat is exposure to constant pressure.  Basically, stress is another factor that can mess up your hormone levels. However, cortisol is the main hormone released during stressful situations. So, how does cortisol affect your weight?

When you first encounter a stressful event, your body breaks down fat to rapidly supply itself with energy. However, long-term exposure to cortisol can result in an increase in appetite and insulin levels – leading to more belly fat. Additionally, most people under too much stress tend to overeat to comfort themselves, which also results in weight gain.

Unfortunately, we cannot completely avoid stressful situations. But, we can do several stress-management techniques and activities to help us cope and reduce the tensions of our lives. Examples of anti-stress activities are yoga, meditation, or spa treatments. You can also go out and have fun with your family and friends.

4. You’re Drinking Sodas

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A common product in various lists of foods that a nutritionist would never eat is soda. As you know, various studies have linked this beverage to weight gain and numerous health problems. As such, health experts recommend avoiding these products, including its diet versions.

While diet sodas have fewer calories compared to their regular counterparts, these beverages contain tons of artificial sweeteners. The problem here is that artificial sweeteners can interfere with your bodies normal processing. In theory, upon eating a sugary product, your body will expect an upsurge of energy. However, the influx will not occur because diet sodas are low in calories. Thus, the body will crave for more calories to get the missing calories. As a result, you are consuming more calories.

For this reason, opting for water is the best way to keep yourself well-hydrated. If you prefer a beverage with flavor, you can try herbal teas and water-infused drinks instead of sodas or carbonated drinks.

5. Your Diet Has Too Many Processed Foods

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We all know that diet will play a major role in one’s weight loss journey. As such, one of the major reasons you are not losing belly fat is consuming too much empty calories.

Nutritionists consider products with high calories and low nutrient contents as foods with empty calories. Aside from that, studies have linked refined or highly-processed foods to inflammation. And, belly fat is also linked to inflammation. As such, people who consume a lot of refined products may have a hard time trimming down their waistlines.

One of the best diet tips of all time is to consume a colorful diet that includes a variety of fruits and vegetables. Most of these products are under 50 calories. But, that’s not all. Fruits and vegetables are also rich in antioxidants that can counter the effects of inflammation.

6. Your Magnesium Levels are Low

Magnesium is involved in numerous bodily processes such as maintaining a steady heart rhythm and controlling blood sugar levels. But, did you know that this essential nutrient can help you get the six-pack abs?

According to a study, high intake of magnesium is linked to low levels of blood sugar and insulin. Keep in mind that high levels of insulin and blood sugar are associated with belly fat. Thus, keeping these two within the normal range can impact your weight loss journey. One way to achieve this is by consuming a variety of magnesium-rich foods such as nuts, beans, and green leafy vegetables. Weight lifting can also help control your insulin and blood sugar levels.

Sources:

HIIT and Belly Fat – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2730190/

Lack of Sleep and Hunger Hormones – http://www.medscape.org/viewarticle/502825

Cortisol and Your Weight – https://www.project-aware.org/Resource/articlearchives/cortisol_weight.shtml

High Magnesium Intake Lowers Insulin Levels – https://www.ncbi.nlm.nih.gov/pubmed/23343670

Strength Training and Insulin Sensitivity – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1752232/

How Much Weight Can You Lose in a Month? 0 11

beautiful woman wearing gray a long sleeve blouse weighing herself, How Much Weight Can You Lose in a Month?s

Today, a lot of weight loss advertisements promise effective results if you follow their diet plan or buy their products. Most of these companies promote that you can lose 10, 15, 20, or more pounds in a month. This is quite enticing, especially if you’ll soon attend a special occasion. But, in reality, how much weight can you lose in a month? Furthermore, are these programs safe and effective?

How Much Weight Can You Lose in a Month?

Today, numerous diet plans are available that offer extreme results like losing as much as 20 pounds in a week. There is a chance that you can achieve this result. However, can you keep this weight in a long run? Furthermore, is it good for your health?

The problem with starvation and extreme weight loss programs is that you will eventually regain your weight after some time. Moreover, it may also lead to health problems such as diabetes, depression, and heart diseases.

So, how much weight can you lose in a month the healthy way? According to the Center for Disease Control and Prevention (CDC), the safest and healthiest way to shed those extra pounds is to reduce 500 to 1,000 calories per day or shed one to two pounds per week. So, the total is four to eight pounds in a month.

How to Lose Weight Safely?

When shedding some extra pounds, the main focus will be calories. Basically, a pound of body weight is equal to 3,500 calories. Thus, if you want to lose a pound in one week, you’ll need to drop at least 500 calories per day. You can do this by exercising or lowering your food intake.

For exercising and calories burned, various factors can affect the number of calories you can burn. Among them are age, gender, body weight, type of exercise, and the time you’ve spent doing the activity.

To give you a better idea, here are some examples of exercises along with the approximate number of burned calories based on a person with a body weight of 155 pounds:

  • Exercising on the elliptical machine for 30 minutes – 335 calories
  • Walking (4 mph) for 30 minutes – 167 calories
  • Running (5 mph) for 30 minutes – 298 calories
  • Swimming (backstroke) for 30 minutes – 298 calories
  • Doing Aerobics (low impact) for 30 minutes – 205 calories

As you can see, you can burn high amounts of calories for a short period. However, exercise alone is not enough, especially if your main goal is to lose weight safely.

Keep in mind that your body will demand more energy with regular workouts. Thus, your diet will also play a crucial role in your weight loss journey. Eating nutritious and low-calorie foods like fruits and vegetables is the best way to limit your calorie intake without compromising your health.

As a general rule, The American Academy of Nutrition and Dietetics strongly recommends that women should eat at least 1,200 calories or more per day. For men, the recommended daily calories are 1,800 and above.

Keeping a journal can help you track your calories. You can either use a notebook or a mobile app like My Fitness Pal.

Final Thoughts on Losing Weight

Overall, the best way to lose weight safely is to do it gradually. Thus, instead of aiming to shed 10 pounds in a month, you can aim for a healthy lifestyle change that you can permanently do. Through this, you’re not only shedding unwanted pounds. You’re building a physically fit body.

Nonetheless, if you need to lose weight fast due to a special occasion, always consult your nutritionist and personal trainer. They can provide a meal plan and activities that can help you shed some extra pound in as safe and healthy manner.

Sources:

Losing Weight – https://www.cdc.gov/healthyweight/losing_weight/index.html

Recommended Calorie Intake – https://www.cnpp.usda.gov/sites/default/files/usda_food_patterns/EstimatedCalorieNeedsPerDayTable.pdf

Calories Burned per Activity – https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities

Extreme Weight Loss and Health – http://time.com/4793832/the-weight-loss-trap/

 

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