Lose Weight the Easy Way

You cannot effectively lose weight by changing your entire lifestyle including your exercise and eating habits. What you need to do is find numerous things that you can modify every day. Once you determine those things, work on them and just follow the basic rules of having an active lifestyle and eating healthy.

You don’t need to avoid food items that are high in calories all the time just to lose weight. You can still have them, just make sure to do it in moderation and in balance. For instance, you can have a bowl of ice cream together with fresh fruits or have chips for snack but make sure to have fresh salsa on the side.

Drink lots of water after eating breakfast. You can drink fruit juices while having breakfast but make sure to drink water throughout the day. According to researches, a typical American drinks an additional 245 calories from soft drinks everyday and that is about additional twenty-five pounds a year.

Have a pedometer wherever you go. Target for about additional one thousand steps everyday. Generally, inactive individuals only take about two to three thousand steps everyday. If you add two thousand more steps, you will be able to keep your present weight and prevent weight gain.

For one whole week, bring a small notepad wherever you go. Record everything that you put inside your mouth. Researches have shown that individuals who keep food journals tend to eat around fifteen percent less food compared to people who don’t.

To take a walk for about forty-five minutes everyday. While most tips to lose weight suggest walking for thirty minutes, this will just be enough to avoid weight gain in most inactive individuals. On the other hand, walking for more than thirty minutes can help you lose weight. Burning extra three hundred calories per day for forty-five minutes (3 miles) by walking can help in losing thirty pounds in one year even without changing your eating habits.

Wear blue more often (or carry the color wherever you go). A lot of fast food restaurants don’t use the color blue in their decors – and with a very good reason. Blue is considered as a color that works as an appetite suppressant. Therefore, if you want to eat less than the usual and lose weight effectively, use blue plates during meals, wear a blue dress while eating or use a blue tablecloth for your dining table. Equally, avoid the colors orange, red and yellow in the dining areas as they can promote eating.

Go through your closet and get rid of your ‘fat’ outfits. After reaching your weight loss goal, eliminate all your clothes that don’t fit. This way, you will be able to maintain your weight easily.

Eat in smaller plates to lose weight. Researches have shown that the less amount of food you put in your plate, the less you will eat. Therefore, instead of eating in your regular dinner plates, use salad plates in eating. The same rule applies for beverages. Use smaller cups for coffee instead of oversized mugs.

Always have a vegetable platter at hand. According to experts, eating food items rich in water content such as cucumbers, tomatoes and zucchini can help lessen the total calorie consumption. Salads and soups are also high in water content. Just consuming water will not give you the same health benefits because the human body manages thirst and hunger in different ways.

Eat more vegetables to lose weight. It is recommended to eat two times as much pasta salad filled with vegetables such as tomatoes, carrots and broccoli than eating a single serving of pasta salad with mayonnaise dressing. When it comes to stir-fries, add more vegetables. Same goes for omelet – include more veggies to make it fluffier instead of adding more eggs.

Opt for regular coffee. Extravagant coffee drinks from the usual coffee shops are usually filled with hundreds of calories due to whipped cream, whole milk, sugary syrups and sugar.

Put nonfat powdered milk in your coffee. Skim milk provides nutritional benefits such as calcium. It is also low in calorie content.

Make it a habit to have cereal for breakfast regularly. Studies have shown that individuals who eat cereal on a regular basis are less likely to be overweight and acquire diabetes. In addition, they consume more calcium and fiber, and lesser fat compared to those who consume other food items for breakfast. However, it is important to choose cereal products that are low in sugar and high in fiber.

As much as possible, eat home-cooked meals. When you eat out, there is a bigger chance to eat more food items high in calories and high in fat. In addition, restaurants serve huge portions these days.

Stay away from any prepared food products with fructose, corn syrup or sugar in their labels. Make sure to choose the same variety of food with lower sugar content. In addition, when buying mayonnaise, salad dressings or ketchup, always go for the sugar-free forms.

Don’t be an emotional eater. Stop the habit of eating just to eliminate stress or alleviate boredom or express love. For instance, instead of having a heavy dessert, take a walk, go to the mall or take up a hobby such as playing tennis or making scrapbooks.

Substitute rich dressings and sauces such as creams, sugar syrups and butter with salsa or hot sauce. Aside from giving lots of flavor with few calories and no fat, a lot of these spicy seasonings can help burn more calories, resulting to weight loss.

Doing household chores can help you lose weight. Aim to do one chore per week such as cleaning the windows, the floor, bathroom tile, the shower stall or the car. According to studies, doing household chores can burn 4 calories per minute. So, scrubbing for thirty minutes can help you burn about 120 calories.

Closing your kitchen after dinner should also be a habit. Clean the counters, wash the dishes, turn the lights off and if needed, lock the refrigerator and cabinets. This way, you can prevent eating late in the evenings, which can greatly help you lose weight.

Lose Weight Effectively

There are many methods in which a person could lose weight. An entire industry has been established making it available for anyone to achieve their ideal lightness. So how do you sift through all of the methods and find out what really works for you? Here are some tips and tricks that might help you along the way.

Understanding Fat
When you eat fat or consume extra calories, your body breaks it down and stores it into cells. It gets deposited mostly underneath your skin in the different areas of your body. But don’t consider fat to be the bad guy for it actually performs a number of functions for our body.

Source of energy. Fat is actually an energy depository. This is why if you consume less calories than you burn, you lose weight. This is also where the phrase ‘burning fat’ during exercise comes from.

Protection and insulation. The fat underneath our skin is another layer that helps protect our bones and internal organs from harm. It also helps keep us warm during cold weather by padding our bodies similar to what our jackets do.

Balances our hormones and helps the body absorb fat soluble vitamins. Fats aid in balancing hormones especially in women. Also, fat helps absorb the essential vitamins A, D, E and K which are not soluble in water.

The main function of fat is an energy reserve. When your body is not eating, it still needs energy to function. The body first turns the carbohydrates it has stored and turns it into energy. When the body no longer has stored carbohydrates in it, it takes the fatty cell deposits and breaks it down so that it could continue to function.

Lose Weight
Since the only controllable part of your body that contributes to your weight is your fat deposits, logically the less fat you have the lighter you are. To lose weight, therefore, you need to be expelling more energy than you intake. The theory may be deceptively simple, but weight loss has baffled men and women alike. To aid you along, here are several tips you can adhere to so you could lose weight.

Find a weight loss buddy. Admittedly, trying to lose weight the healthy way is a long and tedious process. Sometimes, despite all your efforts and sacrifices, the changes won’t be noticeable. Finding a friend that has the same goals would no doubt help keep you motivated. Working out with a buddy would also make you more accountable to your commitment. Plus when eating out, you won’t feel so bad when you’re not the only one who’s ordering a salad.

You’ve got to move it, move it. A person with a sedentary lifestyle would definitely have a harder time losing weight than a person who is much more active. Remember that the formula is to burn more calories than you intake so it should be no surprise that a person who moves more also burns more of those unwanted fat. There are a lot of options nowadays for a person to do so. These are:

Going to the gym. All that fancy gym equipment maximizes the rate in which you burn fat and gain muscle. Gaining more muscle in the body aids in burning fat even when you’re at a passive state. Also, if you can afford it, hire a personal trainer. A personal trainer is an expert in weight management and he would be able to create a program that would help you lose weight and keep them off.

Start walking more. Whether you could set aside a part of your day so you could jog or take your dog for a walk, to parking farther away from the entrance of the building, just adding 15 minutes of time walking would aid in losing those pounds. You can even tote around a pedometer and challenge yourself by walking a hundred more steps than the day before.

Take the stairs. The stairs is an easy and readily available form of cardio exercise. Doing this not only keeps the blood pumping but also strengthens your calf muscles.

Play video games. There’s a reason why consoles such as the Nintendo Wii or the Xbox Kinect are so popular: They keep the body moving while keeping you highly entertained. You’d be surprised at how well those games really work up a sweat.

Take classes. There are plenty of classes that require you to move more. Whether it’s learning how to swim, or pole dance, or meditating in a yoga session, just do something you would enjoy and losing weight would be easy.

Watch what you eat. Not all food is created equal. Some are so calorie laden that they can be nothing but bad for you. These are what we call ‘junk food’. Generally, junk food adds very little nutritional value to your diet and contributes only fats, sugars and empty calories to it. Fast food is the most popular and probably the hardest to resist among the junk food readily available. Chips, chocolates, sodas and processed fruit juices are also considered as junk. Avoid these kinds of food completely if you want to lose weight. Instead, stick to fruits, veggies and food that have high levels of fiber. Addicted to such junk? Here are some tips that would help you avoid it.

Create a grocery list and stick to it. Pre-meditating what you would buy in the grocery store gives you more time to consciously choose what’s healthy. Also, make sure that you’re full before buying your weekly groceries so that you won’t impulsively pick up anything that isn’t on your list.

Pack your own lunch. Instead of buying your food outside, pack your own lunch. Eating out would mean you don’t control what goes into your food. With the bigger food portions, it all adds up to an increased calorie intake. Instead, precook meals over the weekend that you could just reheat in the office microwave. And for dessert? Nothing beats fresh fruit.

Eat breakfast. That first meal of the day is also the most important. It kick starts your metabolism and sets the pace the entire day so make sure you opt for something healthy. Oatmeal and cereal rich in fiber is the most energy boosting breakfast item so make sure to stock up on it.

Ditch the colored drinks. Fruit juices and soda can easily be avoided by choosing water instead. The comparison is no contest. Colored drinks can add up to 200 calories to your meal while water has 0 calories. And if you’re a coffee drinker, always opt for brewed instead of those creamy lattes and frappuccinos that pack 1000 calories into one cu

If you remember all the tips and tricks above and stick to it religiously, it’s going to be hard not to lose weight.

Lose Weight, Eat More of These Foods

To lose weight, many people try out different methods that may or may not be effective at all. Also, some of these weight loss methods cannot be afforded by the majority. However, you should not worry about spending too much money just to lose weight because there are several time tested and cost-effective methods that you can try for yourself.

One of these methods is having a balanced diet comprised mostly of foods that will aid you in burning up more calories. Eating right is one of the keys to getting the figure that you wanted because you simply cannot starve yourself to get rid of your fatty layers. You still need to get enough minerals and nutrients to maintain your health and good looks. To help you pick out which of the items in your grocery shopping list will be helpful for your quest to lose weight, here is a list of foods that you should be getting for yourself.

Salads are one of the most common food choices of people who want to shed a lot of weight. Salads are good not only because they contain lots of fresh vegetables, or sometimes fruits, but they also contain a significantly small amount of calories compared to other food items in the menu. However, if you choose to have a salad, remember to hold the dressing especially if they are the creamy and fatty variants. An added bonus is that this is a highly nutritious meal, containing fibers, Vitamins A and C and a whole lot more.

If you think that salads will not satisfy your appetite, then another good meal choice for you is soup. This does not refer to the creamy and thick kinds, but to the ones with a thin, broth soups. Having soup is a great way to save yourself from eating too much because it can make your brain think that you are already full. Remember, if you want soup, go for the ones with vegetables and white meat in it so that you can also get a lot of nutrients.

For breakfast, skip the bacon and just have a bowl of high-fiber cereals with fresh fruits. According to several studies, having this for breakfast instead of the traditional toasts and butter will be better in the long run. You can get a large amount of fibers from cereals so that your digestion will be much improved. Also, it can jumpstart your metabolism for the day, leading to faster burning up of calories. In addition, adding fresh fruits to your cereals will make it so much more fun and appealing to eat. If you want to add milk to it, make sure that you choose the low-fat ones instead of the regular ones.

Another breakfast staple that you should eat to lose weight is egg. Yes, eggs contain a large amount of fats that can increase the levels of your cholesterol. However, this is only true for the yolks. The whites of the eggs are great for your goal because it can give you less calories, but still give you the benefits of eating an egg. Moreover, eggs can prevent your blood sugar from rising up and therefore you can easily avoid having unnecessary food cravings.

Of all the oils available, olive oil is one of the best that you can have. If you really want to be extra healthy, then you can opt for the extra virgin olive oil. However, no matter which type you choose, there is no denying that adding this to your meals can help you fight off those extra pounds. How does olive oil achieve that? Well, you see olive oil is one of the good ones, the ones that contain monounsaturated fat. This can help you burn off excess calories faster than any other types of oil. Another good thing about olive oil is that it is quite flexible. You can use this for sautéing, for dressing your salad or for dipping your whole-grain bread.

The natural green tea has also great weight-reducing properties. This type of beverage has plenty of antioxidants called the catechins, which can aid you in shedding off those extra layers of fats. Also, these antioxidants that boost your metabolism, and therefore you can burn off calories much faster compared to your usual capacity. An added bonus for this is that natural green tea can lower your cholesterol levels for a healthier heart. However, it is important to note that the most bottled green tea should be avoided at all cost because they contain a lot more calories than the natural green tea.

If you are a meat lover, rejoice because you can still eat lean meats and certain types of fish. Aside from containing a healthy dose of protein, lean meats can be good for losing weight because they are way harder to digest than vegetables and fruits. The added effort that your stomach puts into digesting the lean meats will burn off more calories in the long run. Fish, on the other hand, contains essential fatty acids like the omega-3 fatty acids. If you want to add meat to your diet, then go for turkey, chicken, tuna and salmon.

Another alternative for the dark meats is tofu. Many people are not that into tofu, but there are a lot of people who have found a variety of ways to make tofu exciting. This food can help you shed some more weight by making you feel less hungry. Therefore, by eating tofu, you will be sending your brain some signals to avoid overeating and bloating.

Aside from eating the listed foods in here, you should also combine these with other good lifestyle choices. Try to design an exercise routine that you can follow while trying to lose weight. Also, keep in mind that water is preferable over any other drinks available. Finally, one of the important things that you need to effectively lose weight is the proper mind set. So psyche yourself up to never give up on your goal to lose weight and you can definitely see the difference in you.

 

Lose Weight by Avoiding These Foods

There is a common knowledge for those who want to lose weight that moderation is the key. However, this can be very hard to achieve especially if you surround yourself with foods and drinks that contains a whole lot more calories than your actual daily need. Therefore, it is not only important for you to know which foods to eat to lose weight, but you also need to know which ones can do more harm than good.

Most of these foods can be easily found in your local grocery store and this makes buying them much harder to resist. The fact that most of these bad foods are tasty or sweet adds more obstacles to your quest for a healthier and slimmer body. However, if can just stay in sight of your healthy goals then avoiding the foods listed below would be easier to do over time and practice. Here is a list of the most common foods and drinks that you really need to avoid when you want to lose weight.

One of the biggest culprits for weight gain is saturated fat. You do not necessarily need to avoid foods that have the word “fat” on it. There are actually several other foods that contain the good fats that will not give you a leaner body, but a healthy heart as well. Unfortunately, the saturated fat is not one of those good fats. This is usually found in red meats and whole dairy products like cheese and milk. There are also some variants of palm oil and coconut oil which has this kind of fat. Aside from giving you more pounds, foods with saturated fat can also give you heart diseases, cancer and higher levels of cholesterol.

Another weight inducing type of foods is the fried foods. This is one of the main reason why eating at fast food chains causes the increased number of overweight and obese people. It is not the food that directly causes the weight gain. Instead it is the method of cooking that increases the number of calories that a certain food actually contains. In addition, fired foods are cooked with a lot of salt added into it. Salt causes our body to retain more fluid than necessary which in turn leaves people feeling more bloated and overweight. Typical examples of fried foods that are being served worldwide include fried chicken, burgers and French fries. Well, that seems to be like the menu of many fast food chains that you know of, right?

White bread and other similar products made up of refined flour are also major causes of weight gain for both men and women. The refined flour used for these products are the real cause of this fat-causing capabilities of bread and some pastas. Because the refined flour has been milled too much, there is little left for our digestive systems to work on. Instead, the calories that you gain from eating these products go directly to your layers of fat, especially around the belly area. To avoid this from happening, opt for whole grain variants instead. Do not fall for products which have a “multigrain” label on it because it is not the same as the whole grain variants. You will gain more weight with multigrain products similarly to their refined flour counterparts.

Salty foods and other processed foods should also be avoided at all cost. These types of foods will not hinder you from your goal to lose weight, but will also cause several health problems. Common examples of these include bacon, ham, salted nuts and potato chips. The amount of salt contained in these products is much higher than what you need every day. Also, most of the processed and salty foods are cooked by frying them. This only increases the number of calories that you can get out of them. Unfortunately, if you love these foods, there is no way around this. You should definitely avoid these types of foods if you really want a healthier and slimmer body.

Another common knowledge for those who want to lose weight is that you should avoid eating sweet desserts and treats such as cakes, cookies and ice cream. However, an increasing trend of products offers desserts with less to no fats. If you are really keen to lose weight, then you should still avoid neither buying any kind of sweet treats, regular nor the fat-free versions. These foods still contain ingredients that can still make you gain weight. For example, this type of foods has Trans fats or also known as hydrogenated vegetable oil. This kind of fats come along with the margarine or frosting of your favourite desserts. Like the saturated fat, eating more Trans fats can lead to increased risk to heart diseases like clogged arteries. Another major component of this type of foods is obviously sugar. The sugar you have on your food, the more calories your food contains. Excess of sugary treats can also lead to more debilitating diseases like diabetes and obesity.

Similar to the cakes and other sweet treats are the sugary drinks. They come in many different forms like carbonated drinks, coffee, bottled teas and fruit juices, as well as some energy drinks. Diet sodas, although they claim to have less sugar and calories than the regular ones, must still be avoided at all cost. Instead of buying and drinking these, opt for water instead. There are flavoured waters available today which has no to little amount of sugar in it. Also, natural green tea would aid you in burning up the excess fats. Just remember, if you must choose, go for natural and never for bottled and carbonated drinks.

Finally, avoid drinking alcoholic drinks, most especially beer. A glass of wine a day can be healthy for some, but drinking way too much on a regular basis can add layers of fat for you.

In avoiding these types of food, it is important that you should read the labels of what you want to buy and eat. However, do not force yourself. Do it gradually and then you will see that you can lose weight without even trying.

 

Lose Weight and Have Fun Doing It

If you’re reading this, then you are probably looking for a different way to lose your excess weight. Most people hate to lose weight through dieting and exercise because they think it is hard and stressful. However, there are ways to make dieting and exercising fun so that it will be easier for you to lose your excess weight. If you are having fun while losing weight, then you will do it more often and you can turn it into a good habit. In this short guide, you will learn how to lose your excess weight and have fun while doing it.

Aerobic Dancing Exercises
If you like music and dancing and you hate weight-lifting, then you can lose weight by performing aerobic dancing exercises. You can learn how to do aerobic dance exercises by joining an aerobic dance class or by watching an aerobic dance exercise video. Aerobic dancing is more fun than going to the gym and lifting weights. Also, listening to the music and following the dance moves help you ignore fatigue because you are too busy dancing to notice that you are getting tired. As a result, you will be able to lose more weight through aerobic dancing than other exercises such as jogging and weight-lifting.

Play Games While Working Out
Did you know that you can use your video games to help you lose weight? If you hate dancing and aerobic workouts, then you can make regular exercises more fun by playing video games while you exercise. Playing video games help you ignore fatigue and help make exercising less stressful and boring. One good example is to exercise using a recumbent bike so that both of your hands are free while you are exercising.

Place your recumbent bike in front of your television and turn on your video game console. While biking, use your hands to play your favorite video games. For better results, play a biking video game so that you can pretend that you are controlling the game with your recumbent bike. Playing video games while working out seems to make time go faster because you are having fun. You won’t even realize that you have been biking for over 15 minutes because you are having so much fun.

Lovemaking Can Help You Lose Weight
If you’re an adult, then you’ll be pleased to know that making love can also help you lose weight. According to experts, lovemaking actions such as cuddling, kissing, hugging, stroking, and intercourse help you burn the excess calories in your body. The more vigorous your lovemaking, the more calories you burn. The number of calories that you burn while making love depends on your sex position, apparel worn, and location. Tantric lovemaking is the best way to lose excess weight while lovemaking because this kind of lovemaking is similar to yoga. Tantric lovemaking also improves your balance and flexibility. You can learn how to do tantric lovemaking by reading online guides on the internet. Lovemaking is one of the most fun ways to lose weight.

Forget That You Are Exercising
You can make losing weight more fun and easy if you simply forget that you are exercising. As previously mentioned, playing video games is one way to forget that you are exercising. You can also forget that you are exercising by performing physical activities that doesn’t seem like they are exercises. Some examples of these physical activities are aerobic dancing, lovemaking, pole dancing, belly dancing, martial arts, gymnastics, and ocean swimming. All of these fun activities help you burn your excess fat and they don’t seem like real exercises so you don’t find them tiring or stressful.

Pretend That You’re Playing a Game
Exercise alone is not enough to help you lose your excess weight more effectively. You will also need to do some dieting in order to lose weight faster and healthier. However, dieting can be stressful and difficult for some people, so you need to make dieting more fun by pretending that you are playing a game. There are various weight loss programs that make it seem like you’re playing a game while dieting. One of the best examples is the Weight Watchers program.

Some people who use the Weight Watchers program pretend that they are playing an RPG (role-playing game) to make it more fun. In this program, you are get about 23 points per day. Every time you consume a piece of food, you enter the food into the Weight Watchers online database, and then the system calculates how many points were used. For example, a small apple subtracts one point from your total points, while fried chicken subtracts seven points from your total points. The goal of the “game” is to make sure that you don’t run out of points. Soon, you will learn to avoid the fatty foods with high points (e.g. fried chicken, bagel, hamburgers) and snack on low-point healthy foods (e.g. fruits and vegetables) instead because you don’t want to run out of points.

You don’t have to do join the Weight Watchers program to pretend that you’re playing a game while dieting. You can also make your own dieting game at home by setting daily diet goals for yourself such as “eat fruits for breakfast” and “eat vegetables for lunch”. If you are able to achieve your daily goals, you can reward yourself with a nice cheeseburger for dinner. By making dieting more fun, you will be able to do it more often and it may develop into a habit.

There are several more ways to make losing weight more fun and exciting. The methods that you see here are just some of the most popular and most effective methods suggested by experts. You can make losing weight more fun by combining it with something that you love to do, such as playing video games and dancing. You can get more ideas by thinking of something that you love to do and then use that fun activity to help you lose weight.

 

How To Effectively Lose Weight

Today’s era has seen a society that defines beauty through certain standards. One of these standards is a slim and sexy body. This is bolstered by the advent of media related advertisements about slimming products and surgeries that promises beauty, among others. The desire to lose weight is not only because of the pressure that the society throws in, but also for a wide variety of reasons. It may be for reasons regarding physical fitness, in which case losing weight can make a great impact on your overall health.

Depending on your personal motivation, weight loss may be a very hard goal to achieve. However, this goal is achievable by following certain steps and techniques coupled with hard work and determination. Here is a list of the things to know about to help you start out with this daunting task.

Things to Consider Before Deciding To Lose Weight
Losing weight is never an easy task. Because of this, careful consideration must first be made before taking on the challenge. Here are some of the things that you should factor in:

Time – With all the commitments people have in life, one must make sure that he has enough time to dedicate for the weight loss process. This is very important because losing weight entails careful planning and execution on your part. This could not be done in haste lest your efforts be wasted. You must also make sure that you will be able to balance your time so as to let you attend to your other commitments.

Resources – This is also an important factor that needs to be taken into account. Though you won’t need to spend a thousand dollars just to lose weight, you need to have a few to support your plan. This is because some diet plans will require you to buy some supplements to help you out. You will also need to adjust your food choices which may or may not be more expensive than the usual.

Schedule – Also take into account your schedule whether it regards work, family or spiritual practices. You may make some adjustments but make sure that your workout schedule would not be to the detriment of any of these priorities.

Health – Working out as an integral part of losing weight entails physical exercises. This might put to test your strength and endurance. Before going on about any fitness exercise, be sure that your body will be able handle it. Keep in mind that to lose weight is not just about shedding some pounds but also about being healthy in the process.

Personal Circumstances – There are a lot of circumstances unique to every individual. Make sure that these circumstances will be compatible with your fitness plan or else you will find yourself very frustrated or worse, failing to attain your goal.

Tips and Tricks to Achieve Weight Loss
Now that you’re equipped with the necessary tools, it’s time for you to get started with these helpful techniques!

Eat slowly – Your brain receives the signal from all your body parts. It tells them when you should react, feel hungry or feel sad. When you eat fast, chances are your brain will not readily register the information that you are already full. It will take some time before the message would be relayed from your stomach to your brain. Because of this, many people tend to overeat. Eat slowly and you will realize that you are consuming less food without feeling hungry.

Take alternatives – Try to consider taking the alternatives. For example, instead of usually taking the lift to the third floor, try taking the stairs instead. Another tip is that instead of taking the nearest parking lot, park a few meters away from your destination. This will enable you to make some subtle exercises that will gradually help you lose weight and build endurance. You will also discover new ways to deal with things as a bonus!

Alternate exercise schedule – The best exercise routine does not revolve to only one type of exercise. Remember that you will need two things for you to stay in shape without sacrificing your health. First, you must undergo aerobic exercise, and then have some strength exercise afterwards. Aerobic exercises like walking, running and swimming burn your fats while improving your cardiovascular health. On the other hand, strength exercise or weight lifting will help make your muscles firm and will also help you build endurance to make you last long on any exercise. You must schedule a workout that combines these two types of exercise for a sure way to lose weight effectively.

Don’t skip breakfast – Breakfast is the most important meal of the day. It sets up the tone of your body’s digestion for the entire day. After sleeping all throughout the night, your metabolism gets slow. In this case, breakfast is the first meal that will enable your metabolism to rev up and get ready for a whole day ahead. Skipping this meal would make your metabolism dormant for a very long time.

Cut your carbohydrates intake – Carbohydrates are the primary source of your body’s energy. During digestion, carbohydrates are broken down into sugar which is the very first thing that is burned by the body upon any movement. The problem is, the body won’t burn your fats as long as carbohydrates (sugar) are present. What’s worse is that any excess intake of carbohydrates is stored as fats by the body. The remedy however, is to make sure that you are only getting enough carbohydrates. But since you are trying to lose weight, you must make your body prioritize the fat burning process. This can be done by making carbohydrates insufficient to force your body to resort on the fat store for an energy source.

Drink lots of water – After going through workouts that make you perspire, be sure to take enough water to enable your body to replenish lost liquids.

Get enough sleep – Rest is very vital to losing weight. After all the hard work that you put yourself into, you must make sure that your body will have the time to recover. Failing to do so would make your body weak and much stressed out.

Healthy Ways to Lose Weight

Nowadays, there are more and more ways on how to lose weight. However, not every single one of these can be good for you in the long run. Many crash diets and exercise routines can actually do more harm than necessary. If you really want to look and feel better about yourself, then you should always opt for the safe and healthy ways on how to lose weight. The effects might not be seen as quickly as the other more risky methods, but you can enjoy your great looks and healthier body for a much longer time by following these simple health tips.

If this is your first time in trying to lose weight, it is important to keep in mind that changing your habits should be done in a gradual way. For example, if you do not really exercise before, you should start by doing simple and easy routines and not lifting heavy weights. Your body will not react well to your big lifestyle change and it may just backfire on you. Also, by starting big, you may be demotivated early on your exercise routine because you are not used to doing such activities. Aim for smaller goals that you can achieve in a much smaller time so that you move on to faster ways of losing your extra layers of fat.

Aside from taking it easy on your physical activities, you should also be gradual in changing your eating patterns. There are many people who believe that if they one or two meals a day, they would lose weight faster. This is downright wrong and very harmful for your body. In changing your eating patterns, you must start small too. Try to avoid having your after-lunch desserts or avoid doing midnight trips to your fridge every single night. By eliminating the excess, you can lose weight but still maintain the healthy state of your body.

Another great way to lose weight the healthy way is to simply do more activities. It does not have to be exercise routines, like aerobics or weight lifting. Simple brisk walking could be great for your body as well. You should try walking or cycling instead of riding your car or hailing a cab wherever you go. If think you have enough time and the distance is not that great, then cycling or walking would be a great weight losing activity. An added bonus for doing this is that you can save your gas money or fare for other more important things in your life.

If you choose to walk or ride a bike, then another healthy tip for you lose weight is to drink plenty of water or green tea. Fluids can help you flush down the unnecessary things in your body. it can also give you the illusion that you are still full, therefore it can help you control your spontaneous food cravings. However, keep in mind that not every drink would be good for you. Carbonated and sugary drinks are the worst drinks that you can have when losing weight. Alcoholic drinks, especially beer, should also be avoided at all costs since it can only add to your daily calorie intake.

Now that you are controlling the most important aspects of your lifestyle, you should also try to make things easier for you by getting rid of the temptations within or around our home. If you a stash of junk foods, sugary or salty treats, then try to give them up as soon as possible. You may have an occasional cookie, but having them within the comforts of your own home can make your goals harder to reach. Another important tip is to eliminate those junk foods from your grocery list so that your stash will not be replenished. If you think you cannot live without all the sugar and salt, then try to replace these type of foods with fresh fruits or salads. In time, you would lose your hungering for junk foods and you will also acquire the need for fresh produce.

It is also advisable for you to start cooking your own meals. Eating out, especially in fast food chains, can be bad for your goal since most foods sold in this type of restaurants contain a lot of fat and salt. Also, by cooking your meals, you can control your portions so that you can limit your meals to what you only need. In addition, you should also avoid eating in large plates or containers because it would only just encourage you to eat more. Small bowls or plates are very much recommended so that you can monitor how much are you eating for each meal of the day.

Surrounding yourself with people who care about their health and bodies is also a wise move to accomplish your goals. By being with this type of people, you can remain focused on doing the right thing and keeping in the right track. They can also encourage you because they are also either aiming for less weight or they have already their ideal weight. This people can also give you more tips and advice on to make things easier or faster so that you can also enjoy a healthier and slimmer body as soon as possible.

Finally, a great tip for all those who want to lose weight to make a plan for your goals. Get yourself a journal or notebook where you can keep track of the changes that you making to your lifestyle. You can also write in there your planned activities. Other things that you can include in the journal are motivating notes to yourself and the things that you can enjoy once you have achieved your goals. Writing about your feelings and emotions is also good because you can vent to your journal about your frustrations or your good mood about your quest for a slimmer body. Doing the healthy ways to lose weight may seem a lot of work, but if you do not lose sight of what is waiting for you down the road, then every little bit of extra effort you put in would be definitely worth your while.

A Few Safe Ways to Lose Weight Fast

One could lose weight fast without compromising his health. Doing crash diets and pills might do you more harm than good. You can get rid of unwanted flab fast and safe so long as you understand how your body works and you stick to a plan that can eliminate the much hated fat. And to do so, consider the few tips below.

Losing Fat Quick and Safe Tip 1: Understand How Your Body Works

You can’t lose weight in a safe way without knowing and understanding your body. And to understand it, you need to know why food is important. The food we eat basically provides us the energy we need. Typically, a normal sized adult can burn around 2,000 calories, the unit of energy, per day. In most cases people get fat when consume food that exceeds the normal amount of calories they consume. If you fail to burn what you eat, you would most likely gain weight.

Many fad diets and diet pills nowadays promise people quick and easy weight loss. But usually, these diets lead to unhealthy losses in a person’s weight. Typically, these diets can dramatically reduce your calorie intake by around 700 to even 1000 calories. However, such radical reduction could be unhealthy as the foods you have to eat are most likely inadequate in nutrition. It’s also likely that you would be losing muscles instead of fat. That could be bad for you especially if you’re a man who wants to get ripped and muscular.

If you got some unwanted flab and want to lose weight, you can do so as long as you generally have calorie deficits of around 300 to 400 calories per day. To attain this, you should exercise and eat healthy foods.

Losing Fat Quick and Safe Tip 2: Avoid Fast Food and High Calorie Meals

Fast foods can hinder weight loss. Fast food meals seem quick and convenient, but they typically contain high calories. A typical fast food cheeseburger could contain around 200 to 300 calories. If you got some fries and soft drink together with that burger, you could end up consuming even more calories. Aside from containing high calories, fast foods also contain a lot of fat, sodium and unwanted substances that could be harmful to your body.

Losing Fat Quick and Safe Tip 3: Keep your Diet Healthy

To lose weight fast, you need to eat nutritious food. Since diet is a crucial ingredient in losing flab, you need to monitor what you eat. Keep a food diary so that you would know which food you eat is healthy and which ones you should avoid.

Typically, refined carbohydrate foods should be avoided. Try whole bread and brown rice. Sweet potatoes could also help you cut on excessive carbohydrates. Some diets would even recommend dramatic drop in a person’s carbohydrate intake. But to avoid any unwanted incident, it would be wise to keep a balanced yet fat busting diet.

To lose weight, eat protein rich foods. Eating chicken, eggs and fish could help you remain full for some time. If you’re a body builder who wants to get rid of fat while building muscle, protein drinks like whey and casein could help you. These drinks could help you build muscle as they contain protein rich substances. Likewise, they could help you feel full thereby avoiding any diet harmful snack.

Protein rich and low fat dairy foods can also help you lose weight. For instance, the calcium from skim milk and low fat cheese helps your body suppress hormones that promote fat storage. If you love milk, try drinking skim milk as doing so could help you lose unwanted fat.

Similarly, it would be good if you include fruits and vegetables in your diet. They are not only low in calories but are also rich in nutrients. Likewise, most of them are low in calories so eating them won’t necessarily jeopardize your calorie intake.

Losing Fat Quick and Safe Tip 4: Do Cardio Exercises

Exercising is a vital component of a weight loss program. Typically, cardio workouts like swimming, jogging, running and cycling can help a person burn a lot of calories and in the process help him lose weight. For instance, jogging for around 45 minutes at a speed of 5 miles per hour can help you burn around 435 to 653 calories.

But remember to run or do cardio exercises regularly every week and you can find yourself losing some unwanted weight. Doing two or three times of intense cardio workouts could help get you the weight you deeply want. If you get bored in your old cardio, try other cardio exercises. You could also try high intensity interval training or circuit training wherein you’ll be exerting a lot of effort. Doing these exercises could help you get stronger while burning a lot of calories.

Losing Fat Quick and Safe Tip 5: Try Resistance Training

Building muscle could help you lose unwanted weight and fat. As such, lifting some weight can help you lose weight. Although weight training doesn’t burn as much calories as cardio workouts can, they can help build up your endurance, a prerequisite for performing more physically strenuous exercises. Likewise, muscles would help you burn fat as they could help boost up your metabolism.

Losing Fat Quick and Safe Tip 6: Remain Committed and Stay Motivated

Losing weight is not easy, but you can certainly do so as long as you stay focused. Don’t get discouraged if you lose around 3 to 4 lbs per week. That is the healthy way of losing weight. If you lose around 20 lbs, you might be losing water and not fat. Fat is what you want to get rid of, not water. Don’t give up on your diet or workout. Remember that you can lose fat and unwanted weight; it’s just that the healthy way of doing so is a gradual process.

To lose weight fast and safe, you must be disciplined in your lifestyle. Avoid foods that could be disastrous to your weight and do physical exercises regularly. Doing these would help you get fit in a fast yet healthy manner.

 

10 Helpful Tips That Can Help You Lose Weight Naturally

Since being overweight has numerous negative effects on a person’s health, it is very important to lose weight. And, it would be good to do so without resorting to surgical means. By losing weight naturally, you could lessen the chances of getting health problems such as diabetes, stroke, high blood pressure and heart disease. In addition, you could even get fit and look better than before.

To lose weight, remember that you should not consume more than what your body can burn. Make sure that the amount of calories, the body’s unit of energy, you consume goes below what you burn daily. To do so, here are a few tips that could help you lose some unwanted weight the natural way.

Losing Weight Naturally Tip 1: Drink a lot of Water and Make It Your Primary Drink

Water can do a lot of wonders for us. Not only is water necessary for us humans to live, it can also help us lose weight. By drinking water after and during meals, you would feel full. Likewise, drinking water would save you extra calories that you would get if you drink high sugar drinks such as soda and juice. With less sugar and calories, you can definitely lose some weight.

Losing Weight Naturally Tip 2: Keep a Food Notebook

To lose weight, you should keep a check on what goes to your mouth. Typically, people who keep food diaries eat 15 percent less food than individuals who don’t. Doing this would give you an idea if your food consumption is still in line with your diet plan.

Losing Weight Naturally Tip 3: Eat Five to Six Meals or Snacks per Day

To lose weight, you should eat more often but in smaller quantities. Eating more than three meals per day can help you shed excess pounds so long as you eat small meals. In 1999, a South African study showed that men who ate their morning meals in small amounts or snacks consumed fewer calories at lunch.

Likewise, other studies show that eating the same number of calories in small meals could help your body shed some weight. With smaller meals, your body releases less insulin, thereby keeping your blood sugar stable and helping your body feel less hungry.

Losing Weight Naturally Tip 4: Take a 45 Minute Walk Everyday

Walking for 45 minutes a day can help you lose weight and fat. Not only is this exercise simple to do, it would likewise help you burn a lot of calories as it is a cardio exercise. If you want to burn more calories, try brisk walking for 45 minutes. Doing so would help you burn around 200 to 250 calories, more than what you could burn if you walk at normal pace.

Losing Weight Naturally Tip 5: Use the Stairs

Whether you’re going to work or class, it would be a great exercise to use the stairs. Doing so would help you burn some extra calories. Of course, if you’re building is on the 50th floor, using the stairs would sound ridiculous so try to do a mix instead. Try climbing the stairs for around five to ten floors and then use the elevator.

To lose weight faster, you could consider going to work or class as a challenge. For instance, if you are able to climb the stairs for 5 levels already, try doing 5 more. If doing 10 levels is a walk in the park, do 5 more. With some progression, you could lose more weight than you could imagine.

Losing Weight Naturally Tip 6: Love the Color Blue and Avoid Red and Orange Colors

Restaurants and fast food chains typically use the red and yellow for a reason. These two colors encourage eating whereas their counterpart, blue, suppresses appetite. So to help curb your hunger, learn to love blue. Buy blue plates and cover your dining table with a blue table cloth. With blue, you can lessen your exposure to the temptation of eating.

Losing Weight Naturally Tip 7: Eat Slowly

To lose weight, you should not eat swiftly as if you’re in a hurry. Eating slowly can help you shed off some unwanted pounds. Normally, it takes around 20 minutes for your brain to signal you that you’re already full. If you eat fast, you would likely feel less full and thereby consume more food and calories.

Losing Weight Naturally Tip 8: Eat Veggies and Add Them to Your Dishes

Vegetables are good for your health and your waistline as they could also help you feel full. For instance, adding water-rich veggies such as zucchini, cucumbers and tomatoes in meals can help you reduce your overall calorie consumption. Similarly, adding veggies to your omelet or pasta salad can make the dishes healthier and less packed with high calorie ingredients.

Losing Weight Naturally Tip 9: Eat Most of Your Meals at Home

Eating in a restaurant or a fast food chain is not a taboo for people who want to lose weight. However, don’t do so very often, and definitely don’t eat all of your meals in a restaurant. That would be sabotage for your weight loss plan and your wallet. Indeed, meals prepared in restaurants and fast food chains typically contain higher calories and fat than meals prepared at home. So long as you cook the healthy way, eating at home would be better for your waistline.

Losing Weight Naturally Tip 10: Lessen your Time with the TV

The television can be a hindrance to your weight loss goals. When people watch TV, they typically sit down and move less than usual, thereby burning fewer calories. Likewise, studies show that watching TV entices people to eat more and consequently, increase the amount of calories they take in. So if you’re committed to losing weight, lessen your exposure to the TV. Watch only your favorite show or the news.

To get in shape, you do not have to consult a surgeon or someone who could do a liposuction surgery for you. So long as you keep a check on your diet and you eat a balanced diet, you would lose unwanted weight. Alongside diet, some exercises like walking could help you burn fat and get a better waistline. Remember that you should, at most times, burn more calories than you consume so that you could lose weight and prevent possible unwanted weight gain.

7 Bad Habits to Break to Help You Lose Weight

Losing weight is one of the most common items in a person’s to-do-list. Unfortunately, it is also the most broken resolution that a person undertakes. Mathematically, losing weight is simple. All you have to do is burn more calories than you consume. However, this is always easier said than done because there are many stumbling blocks that are constantly in our way. That is why an entire weight loss industry thrives. There are diet pills, weight loss books, support programs, powders and supplements, gyms, and exercise regimens that all promise weight loss. So how do you cut through all the information and start getting results? You can start here as we are going to list down the unhealthy habits you should drop and replace them with healthy habits you should acquire so that you could lose weight.

Stop eating out. We know it’s more convenient to eat at a restaurant or buy take-out food since you’d be saving a lot of time. After all, you don’t need to prep the meal, cook the food and clean up after yourselves. But eating at restaurants means you don’t control what goes into your food. A lot of fats, extenders and preservatives go into your meal that you aren’t aware of that prevent you from losing weight. Also, oftentimes, the portions in restaurants are much larger than what we would need in a meal. Considering that we have a penchant of finishing everything on our plate and not let anything go to waste, this adds a great deal to our calorie count. So instead of eating out, make your meals at home. Aside from contributing to your weight loss by controlling your food intake and burning calories as you make an effort to cook, this can also lead to significant savings as eating at home is cheaper.

Stop eating junk food. Most guides on how to lose weight would direct you to modifying your food intake. It’s been said time and again that junk food is the main contributor to the fats that you carry in your body. Junk food comes in all shapes and sizes from the chips you consume from the bags, to the convenient but chemical laden fast food meals you purchase. All of these are bad for your health since they contribute empty calories to your diet which have no nutritional value. They also contain a lot of fats and harmful chemicals that has adverse effects to your health. Therefore, cutting them from your diet would not only lead to weight loss but would also help you avoid harmful diseases. Instead of these fatty indulgences, opt to go for more seafood and vegetables. Maybe even observe a day in a week where you would opt not to eat meat. And those high calorie laden fancy frappuccinos? Ditch them as they could contribute up to a thousand calories to your diet. And having your coffee brewed without cream or sugar is still the best, skinniest alternative if you really want to lose weight. Also, if you’re eating salad, cut the creamy dressings and opt instead for a lighter vinegrette.

Avoid white carbs. White carbohydrates, whether in bread, pasta or rice, has high calorie content and takes longer to burn. Substituting it with their brown counterparts would increase your fiber intake which aids in speeding up your metabolism. They also make you feel fuller faster which would force you to eat less and ultimately lead you to lose weight.

Don’t indulge in speed eating. Always set aside some time to eat your meals so you won’t get rushed through eating. Since your body tends to register its fullness 15-20 minutes after the fact, you need to allow time for it to catch up. Eating slow would also give you a longer period to chew your food more thoroughly making it easier for your body to digest it.

Decrease your intake of soda or fruit juice. All sodas and most fruit juices contain added sugars that contribute to weight gain. So instead, why not indulge in a nice, cold glass of refreshing water? One can of soda contains 150 calories that can easily be cut off by opting for water instead. If it’s flavour that you seek, you can add a slice of lemon to your water.

Stop grabbing that midnight snack. Eating just before you go to bed is a sure fire way to gain weight. When we sleep, our body burns very little energy since we’re at a resting stage. So the food that we take in before we go to bed ends up stored as fat. To lose weight, try fasting for 14-16 hours at night. This may seem long but it’s just the span of time appropriate between dinner and breakfast the next day. Besides, most midnight snacks available tend to be junk anyway.

Don’t be a couch potato. If the goal is to burn more calories than you consume, then this can be achieved by lessening the food you intake alongside increasing the calories you expel. The only way to do this is via exercise. Nowadays, there are a lot of ways in which you could get healthy. It’s impossible not to find a regimen that would suit your tastes. The more popular and intense methods are offered by gyms and exercise classes. There are also dance classes, weight lifting and more relaxing regimens such as pilates and yoga. If you don’t want to spend that many dollars, you can always just put your sneakers on and start running around the block. Pressed for time but still want to lose weight? Just modifying your daily routine slightly can aid in increased calorie burning. For example, you can take a few flights of stairs before pressing that elevator button. Or walk around your office space during a fifteen minute break. Better yet, start commuting instead of driving your car. Not only will you expound energy, but you would also be lessening your carbon foot print.

With the above tips, there really is no excuse for any person not to lose weight. Just keep them in mind and practice them religiously. Don’t be discouraged if the weight loss isn’t as fast as you like. Keep in mind that the healthy amount to lose is 1-2 pounds per week. Eventually this would all add up and you’d get that body you’ve been dreaming of in no time.