Sustainable weight loss doesn’t happen overnight. But if you are anxious to lose weight for a legit reason, follow these painless tips to improve your diet, streamline your workouts and shed weight in a healthy way.
Focus on high intensity workouts
When you alternate between periods of high-intensity exercises (like burpees, squat jumps or straight-up sprints) and short recovery periods, you burn body fat more efficiently during and after the actual workout session. That means you can turn your walk into a run with this interval-training program or take on a high-intensity interval workout.
Make exercise a regular thing
Some unfortunate facts of life: Doing one set of crunches will not give you a six-pack any more but doing one set of squats will give you a beyonce butt. The only way to see real changes in your body is to pick a fitness program and stick to it, and then practice it on regularly.
Limit high-fat foods
Tag the high-fat/high-calorie foods that are typically your favorite foods and gradually decrease their consumption.
Take a pedometer with you
Just as you leave the house without your cell phone, make a pedometer a must have accessory. Research shows pedometer users take nearly 2,500 more steps a day than nonusers. Over a year, that’s enough to burn off about 10 pounds.
Eat fruits; don’t drink them
Skip juice and eat the whole fruit, instead. You’ll not only get more heart-healthy fiber in your diet but you’ll also stay satisfied. Research shows that leaving fibers aside, liquid carbohydrates just aren’t as filling as solids.
Stock up on green tea
Green tea is very useful in losing weight. It has cancer fighting benefits which boost up your metabolism. People who took green tea exact three times a day saw their metabolic rate increases by about 4 percent.
Drink more and more water
If you drink 17 ounces of water within a certain time frame, your metabolic rate shoots up by about 30 percent. Using these results, they estimate that by increasing your current water intake by 11.5 liters a day, a person would burn an extra 17,400 calories a year.
Alcohol slows your metabolism by depressing the central nervous system. A British study found that when alcohol was added to a high-fat, high-calorie meal, less dietary fat was burned off and more was stored as body fat.
- Avoid sugar made food items as sugar increases the fat in the body.
Pregame for meals with water
Drinking water throughout the day and during your meals promotes proper digestion so you don’t get backed up and bloated. But some research suggests drinking two glasses of water before meals can make you feel fuller when you take that first forkful, leading to loss of appetite.
Phase out salty snacks
Instead of pretzels and chips which promote water retention that puffs you up, snack on carrot sticks or hydrating cucumbers dipped in hummus or guacamole.
Low carb diets (also ketogenic diets)
Low carb diets are very popular among fitness enthusiasts. Reducing carbohydrates can help you lose weight pretty fast because of two reasons- firstly you automatically reduce calories intake when you remove one of the three main macro-nutrients (protein, carbohydrate, fat). Secondly you reduce your levels of stored muscle glycogen, which also reduces the amount of water in your cells.
- Just eat a healthy diet and weight will fall off- Many people believe this and while it’s nice sentiment that we should eat healthier so that we can lose easily but it’s not true 100% of the times. Now in certain cases many people will change their diet from junk food, to so called health foods, like lean meat, broccoli, kale, sweet potatoes, coconut oil, etc. and naturally lose weight as replacing junk food with healthy foods tends to reduce overall calorie intake and when you reduce calorie intake, weight loss happens.
- Exercise while doing chores; make as many trips upstairs as possible, go on walk with the dog three times a day and dust, sweep, and mop with vigor.
- Start a hobby that involves moving around a bit even if it doesn’t sound like exercise. Gardening, building small projects, working on cars or playing with animals are all great ways to burn calories.
And in this manner there are different simple methods and process by which we can reduce our weight. Nothing will sabotage your efforts more quickly than impatience, pessimism or the hopelessness that comes from unrealistic expectations. We have to take the baby steps so that we can reach to the final destination. When you focus on just a couple of small changes at a time , you begin to ingrain some healthy habits that last for lifetime, rather than trying an all or nothing approach that more often fails.