So you’ve decided that you need to lose a few of those extra pounds and want some tips? Here are 10 simple tips that may seem small, but I promise you that if you follow these tips properly the weight will melt off you!
10 Ways to Lose Weight
- 10 Ways to Lose Weight
- 10 Weight Loss Mistakes to Avoid
- 1. You don’t stick to your exercise regime and eating plan
- 2. You don’t eat enough healthy fats
- 3. You focus on eating lots of meals without taking overall calories into consideration
- 4. You are setting yourself unrealistic and potentially dangerous goals
- 5. You are overestimating the serving sizes of your food
- 6. You are keeping bad foods in the pantry and fridge
- 7. You are using artificial sweeteners
- 8. You think that just a little bit of alcohol will be okay
- 9. You are eating too much-processed food
- 10. You aren’t reading about what you’re eating
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1. No eating after 7 pm
This, of course, depends on your sleeping schedule, but generally, you should stop eating at least 3 to 4 hours before you plan to go to bed. This allows you to burn off most of the calories of your last meal and helps you sleep easier. If you eat close to when you’re going to sleep your body cannot metabolize the food properly, and a lot of it is stored as fat. Also, the last meal you eat should not be a huge meal; you want to give your body time to burn the calories off.
2. Eat low or no-calorie foods
There’s really no such thing as a no calorie food, but there are foods which take more calories for your body to digest than they contain themselves! So this really is guilt free food that you can eat without worrying about. Your choices could include foods such as celery, blueberries, lettuce, green beans, watermelon, pears, and grapes – not all of these are ‘no-calorie’ but they are very close.
3. Detox your body
Detoxing is a really quick method for losing weight. It’s not recommended long term but you can shed off quite a few pounds doing a proper detox. There are various detox supplements on the market and also different types of detox diets.
4. Get more active
Adding some sort of physical exercise to your daily routine will work wonders in weight loss as well as make you feel great! Other research has shown that alongside extra physical activity if you purposely try to add even more activity to your daily routines you will shed even more weight. Things, like parking the car at the back of the parking lot or getting off the bus a few stops early, will burn extra calories throughout your day.
5. Don’t skip breakfast
Everyone says this and it really is that important. When you wake up your body has been fasted for a long time and really needs some good quality energy to help you get through the day. Eating a good healthy breakfast will do wonders for your weight loss.
6. Green tea
Green tea has been proven to assist in weight loss and has other amazing health benefits. It is packed to the brim with antioxidants and reduces cholesterol, slows down aging, helps digest different fats and speeds up your metabolism. Everyone should drink green tea!
7. Get more fiber
Research has shown that diets high in fiber are much better for losing weight. This is because fiber helps you feel full longer and will stop you from overeating. Vegetables, fruits, brown rice, oats, and nuts are all loaded with fiber. You can also get products such as psyllium husk powder or Metamucil for additional fiber.
8. Drink loads of water
With your additional physical exercise, you are going to need to make sure that you stay hydrated. This is very important and you should be aiming for at least 8 glasses of water per day (often more than that). Water also has the additional benefit of filling you up which will stop you craving bad foods. Often when people are dehydrated their brains will send messages to the body saying that it needs water, but these are often misinterpreted as hunger!
9. Get started early
As well as getting the all-important breakfast in, studies have shown that people who get active early in the morning burn up to 3 times more fat during the day! By kicking off your day with some physical activity you set yourself up to be working your best for the full duration of the day. You will feel like you have more energy and will be more likely to stay consistent than if you were exercising at the end of the day when you are already tired.
10. Make the right choices
Weight loss is all about making the right choices. There are going to be times when you slip up but you have to learn from them and get back on track. You will have to learn what works for you, but simple mind tricks can work wonders. Next time you are craving that cake or burger ask you which you want more – the cake/burger or to fit into a new pair of jeans? It’s pretty easy to make that choice if you stop and ask yourself so simple things like this can help a lot. It’s now time to integrate these tips into your daily life and get to work, good luck!
10 Weight Loss Mistakes to Avoid
Sst… avoid these 10 weight loss mistakes!
1. You don’t stick to your exercise regime and eating plan
By sticking to your exercise regime and eating plan you will have far better results. The first week is hard, but once you adapt to your new diet it becomes easier and easier. The days you mess up are the ones that will set you back the most, as they can easily have you back in your old bad eating habits and you won’t feel like working out anymore. It can be as simple as walking 30 minutes a day and cutting out that late for lunch that will have you losing weight if you stay consistent.
2. You don’t eat enough healthy fats
Lots of people will quickly get rid of all the fat in their diet without realizing that healthy fats are vital! Nuts such as almonds contain healthy monounsaturated fats which not only make you feel better but have been proven to reduce the risk of developing heart disease. Without enough fat in your diet, you will not only feel bad but will be more likely to relapse into bad eating habits.
3. You focus on eating lots of meals without taking overall calories into consideration
When eating five to six small meals a day you must make sure they are small meals! If your overall calorie intake is greater than a number of calories you are burning you will gain weight. It’s not about just eating more often; it’s about eating smaller meals more often.
4. You are setting yourself unrealistic and potentially dangerous goals
You need to make sure you aren’t starving yourself and know what a healthy body weight is for your size. You can do this easily by calculating your body mass index (BMI) and you can use this calculator to do so. Any BMI higher than 26 is considered to be over your bodies healthy weight.
5. You are overestimating the serving sizes of your food
Serving sizes vary for all different foods; make sure you read the nutritional information carefully! Here are some of the common serving sizes for different food:
- Breads: 2 slices = 1 serving
- Pasta/Rice (cooked): 1 cup = 1 serving
- Milk: 1 cup (250ml) = 1 serving
- Meat (cooked): 65-100g = 1 serving
- Fish (cooked): 80-120g = 1 serving
- Eggs (small): 2 eggs = 1 serving
- Fruit (medium): 1 piece = 1 serving
- Fruit (small): 2 piece = 1 serving
- Sultanas/Raisins: 1.5 tbsp. = 1 serving
- Cheese: 40g = 1 serving
- Green Leafy Vegetables: ½ cup = 1 serving
- Legumes: ½ cup = 1 serving
6. You are keeping bad foods in the pantry and fridge
Studies have shown that by having bad foods around your house you are more likely to relapse into bad eating habits. If it is unavoidable, try to put them in plain non-clear containers so that you do not have to be tempted every time you go to grab something to eat.
7. You are using artificial sweeteners
Research has shown that even no-calorie artificial sweeteners have the opposite effect of what people use them for. Other than people with diabetes who need a sugar substitute, most people use these sweeteners to avoid extra calories while cutting sugars out of their diet. Sadly, this does not work. When people substitute sugars with artificial sweeteners it increases sugar cravings immensely, which leads to people into binge eating sugary foods. You have to cut sugars out of your diet and allow your body to adapt, it will be bad at first but it gets much, much easier over time.
8. You think that just a little bit of alcohol will be okay
Alcohol is one of the least nutritional calories on the planet. Your body gains absolutely nothing from it, it dehydrates you and it takes your brain over a week to recover from it. Simply removing alcohol from your diet can lead to some quite dramatic weight loss!
9. You are eating too much-processed food
I’ll admit that you can lose weight while eating processed foods – but you won’t feel too great while doing it. Making sure to have a lot of fresh vegetables and fruit in your diet is important, especially since this is a lifestyle change and not a short term change. You will still lose weight but will feel a lot healthier.
10. You aren’t reading about what you’re eating
Studies have shown that over 70% of healthy people check to see what the healthiest option available to them is before digging in. This is in contrast to only 30% of obese people. Simply reading nutritional information or picking the healthier option when purchasing food can help a lot!