Movement Monday
Recent studies show that even short intervals of activity, such as walking just 10 minutes a day, can increase your fitness level.
Tag Archive for: weight loss
Movement Monday
People who want to lose a substantial amount of weight need a high amount of physical activity unless they also reduce their caloric intake.
Fast Ways To Lose Weight
Having a balanced nutritional diet and regular workouts are one of the fast ways to lose weight. Weight loss can be achieved in many ways, but if it is achieved in a healthy way it is easy to maintain the body after weight loss.
Let us look at the simple and quick solutions to weight loss.
Healthy food:
Eating healthy food is the key to lose weight fast and naturally. Food rich in fibers and proteins and low in carbohydrates and fat help in slimming. Foods like plain flour, white rice, plain bread, and white pasta increase the body sugar level fast. These excess sugar in the body gets converted to fat. On the other hand consuming oatmeal, whole grain bread, brown rice, durum pasta (rich in fiber), helps in reducing body fat. Fiber-rich foods improve fat breakdown. Don’t forget to consume large quantities of proteins. Proteins help to improve metabolism and also helps to repair the body cells, which gets damaged during workouts. Further, they help in muscle building too.
Eat More Fruits and vegetables:
Fruits and vegetables are low-calorie foods with loads of vitamins and minerals. They help to fill the tummy fast. Consuming fruits along with breakfast improve the digestive power of the body and hence reduce body weight. Salads and soups help a lot in shaping up as well.
Avoid starving:
Many people are obsessed with the fact that starving is one of the fast ways to lose weight. But it is not the case. Starving actually reserves the body fat for the future and hence only provides a negative effect. Small meals at regular intervals keep the metabolism rate high and hence improve the digestion of the food consumed. Breakfast should be given a lot of importance. A healthy breakfast rich in complex carbohydrates (Carbs + Fiber) along with a portion of fruits and vegetables is the perfect way to start the day.
Diet tracker:
Diet tracker helps to monitor the food we consume every time. This prevents us from consuming high-calorie food. Measuring the food before eating prevents overeating. It is always a good practice to eat for 75% of the total capacity.
Avoid junk food:
Junk food like pizza, burgers, aerated drinks should be completely avoided to reduce weight fast. They are loaded with trans fats, which increase cholesterol levels and also body weight. Healthy snacking on nuts like almonds, walnuts, dates are better-snacking options. Completely cutting out alcohol also helps in body weight reduction fast.
Drinking water:
Drinking a large quantity of water is one of the simple and fast ways to lose weight. Water helps to cleanse the body and also flushes the excess fat and toxins out of the body. Drinking a lot of water before half an hour of a meal fills the stomach and hence prevents overeating.
Regular workouts:
Regular workouts at least for 30- 60 minutes daily is compulsory to lose weight. Workout helps to burn the calories we consume. Further, it keeps the body parts fit and active. Walking is the best exercise without any side effects. Dancing and aerobics also help in burning calories in a pleasant way. Cardiovascular exercises and resistance training in gyms give fast weight reduction.
A simple change in lifestyle:
Making small changes in daily routine also burns those extra accumulated fats. Climbing up the stairs instead of using elevators, walking or cycling to office or shops and also performing housecleaning activities without the help of electronic pieces of equipment give great results.
Relaxation:
Relaxation techniques and sound sleep of about 7 to 8 hours also are important for weight reduction. They help to keep away the stress and also help in cell rejuvenation.
In short, healthy food and a healthy lifestyle are the fast ways to lose weight. Along with this a strong motivation towards shaping is also important to achieve the desired target.
Belly Fat Burning Foods
More and more people are discovering the wonders of belly fat burning foods in dieting and weight management. These foods are known to speed up metabolism and help the body burn more calories. On your next trip to the grocery, load up on these belly fat burning foods.
With the right amount of exercise, it won’t be long before you can say hi to a flatter, trimmer tummy. Read more
Healthy Eating Habits, That You Must Know for Weight Loss
When it comes to weight loss many people have to understand that restrictive and fad diets are not the solution to their problems. Even if they lose some pounds, they will rapidly put them back on when they end the starvation period and get back to their eating habits. The key to losing weight and staying in shape is to combine a healthy diet with an effective workout routine.
Once you stop consuming substances that pile up and form fat deposits and once you start burning more calorie than you eat, you will be on the right track to your ideal weight. It is essential to develop healthy eating habits for weight loss and to stick to them because otherwise, all you are going to obtain is a temporary reduction in weight and some health problems. Healthy eating habits will have a positive impact on your overall health condition, so the benefits exceed just weight loss. Read more
Losing Weight Fast, But Healthy
Even though losing weight rapidly is almost always a bad idea, sometimes you have an event like a wedding nearing and have no other option but to embrace the techniques of losing weight fast.
Thankfully, the best tips for weight loss can help you slim down quickly while still remaining healthy. Check out 5 of them below.
1. Stay Hydrated
Keeping the body hydrated is one of the best tips for weight loss. Drinking water not only helps when it comes to getting rid of toxins, but it’s also useful when it comes to speeding up digestion and metabolism. Though it may seem unlikely, drinking enough water can actually prevent your body from retaining water. It can also lower cravings, and drinking one glass before every meal can help you eat less calories by making you feel full faster.
2. Avoid Processed Carbohydrates and Sugars
Refined carbohydrates like processed grains, white sugar, and white rice should be avoided when you want to lose weight in general, but if you want to lose weight fast you might want to avoid all carbohydrates completely. Eating less carbohydrates makes it more likely for your body to burn fat stores and it also reduces intense cravings, which are usually caused by spikes in blood sugar from eating sweets. If you simply can’t live without carbohydrates and sweets make sure you at least stick to whole grains and fruits.
3. Get Some Exercise
When it comes to the best tips for weight loss, exercising can also help with those extra pounds from water retention. In the long run, it can help you build muscle, improving your bodies fat burning potential. The more muscle you have, the more calories you burn by default, making rapid weight loss a breeze. Try to exercise at least 30 minutes a day, and be sure to vary your workout routine from week to week.
4. Try a Raw Food Diet
If you’ve got at least two weeks until your deadline, try eating only fresh fruits and vegetables. If rapid weight loss is your goal, this is possibly the most effective of the best tips for weight loss. However, if extreme is not something you can cope with, just try replacing as many of your calories as you can with fruits and veggies. Among the 5 best tips for weight loss, this one is perhaps the hardest, but also the most rewarding.
5. Get Enough Sleep
The body works extra hard during sleep to get rid of harmful toxins and balance hormone levels. So when you don’t get enough sleep every night you really cripple yourself in many ways. When it comes to losing weight, research shows that not getting enough sleep can slow your metabolism and throw hormones that control your appetite off balance. So one of the best tips for weight loss is to always get at least 7-8 hours of sleep every night in conjunction with all your other weight loss activities.
5 Quick and Easy Diet Tips For Weight Loss That Never Change and Always Work
The diet tips for weight loss that never change are the ones that work, the challenge is that we are bombarded with tips and suggestions from every direction.
This article cuts through all the gimmicks and tricks and shares 5 quick and easy diet tips for weight loss that have stood the test of time and even adds one that will help you speed up your weight loss.
1. Eat 5 to 6 small meals a day.
Not very exciting I know but it works because it gives the body just what it needs so there is no need to create stored fat.
2. Eat your vegetables.
You heard it growing up and it is still a great lesson. Vegetables fill you up with fiber and they keep your digestive system functioning properly.
3. Protein with every meal.
This one might not be as familiar but it needs to be added because protein is often overlooked in this fast-paced “eat-on-the-go” society we live in. Protein is a good friend to the dieter because it digests slowly staying in your system longer and it also helps you keep your muscle mass which keeps your metabolism humming along.
4. Calories need to come from food, not drinks.
Drinks with calories provide little or no nutrient value yet they add a ton of calories.
5. Eat carbs early.
This tip is added to help you accelerate your weight loss. By finishing eating carbohydrates by lunchtime you do two things, first you allow the body to flush excess water that it is holding and second you remove the body’s quick energy source (carbs) and force it to burn body fat for energy.
When you are serious about losing weight you want to stick with diet tips for weight loss that have stood the test of time and work for everyone.
Jump Start the Scale With These 7 Easy Tips For Weight Loss
If your scale needs a jump start to get moving down then you will find these 7 easy tips for weight loss just the thing you need.
You might be doing a lot of things right already, use these tips to bring everything together and get better results.
1. Keep a food journal.
This is a great way to get accountable and research shows it can double your weight loss.
2. Look for opportunities to move more.
If finding a half hour block to exercise is tough then commit to taking the stairs, walking around the parking lot or doing a set of deep knee bends when you are getting ready in the morning.
3. Shift your carbs out of the evening.
You might be sabotaging your weight loss every night by eating carbohydrates before bed. These food cause a spike in insulin which can prevent fat burning while you sleep.
4. Replace those carbs with a protein or veggie snack.
Snacks that are protein or vegetable based do not cause a strong rise in insulin and make better late night snacks.
5. Eat mindfully.
Mindless eating can account for hundreds of “unseen” calories. When you eat remove your distractions by turning off the TV and computer.
6. Don’t drink your calories.
Calories from drinks add little nutritional value, do not fill you up and pack on the pounds.
7. Eat a salad with lunch and dinner.
A simple side salad can fill you up, add fiber to your diet and keep your digestive system running smoothly.
Dieting Tips and Tricks to Help You Lose Weight and Keep it Off
Dieting can be one of the most difficult things for us to do, which is why it should be something that we are able to make as easy as possible. We all want to lose weight at times, and integrating certain strategies can allow you to become far more successful in your weight loss journey.
If you want to lose weight and keep it off, first of all you are going to have to stop using the word dieting. No, you are not changing your food habits and choices temporarily to achieve a result that will quickly become corrupted by falling back into the same old bad habits.
Instead, you are making a lifestyle change that you should implement now and maintain for the rest of your life. Don’t consider going on a diet to be a novel thing you do so that you can go back to a bad habit of unhealthy eating. Doing so is like asking for a whole slew of health problems further on down the line.
Instead, you should plan to change your life. Make a firm commitment to yourself and your health to make good and mindful choices about what you put into your body. And then research so you are able to succeed in doing so.
There are tips and tricks that can help you to begin formulating good habits that may end up helping you to lose the weight you want to lose. For example, instead of using large plates, you can use smaller ones in order to trick your brain into believing there is more food there. Make sure the foods you eat are high in fiber so that you are binding up excess waste and eliminating it with ease.
These fiber rich foods are often low in calories, such as fruits and vegetables, so you can eat as much of them as you want to. However, you should exercise caution when it comes to eating fruit. They still have natural sugars in them that can sometimes accumulate, especially if you are using them for juicing without consuming their fibers as well.
Something else many people don’t consider is alcohol intake. Alcohol is actually full of sugar and can dehydrate you, making it harder for you to lose weight and keep it off. Not only that, but it isn’t that great for the body in general.
Alcoholic beverages are high in calories and will make it hard to lose weight over the long term.
Keeping these tips and tricks in mind will ensure that you are making smart and healthy choices that start now but can last you the rest of your life. Don’t fool yourself into thinking that you only need to eat healthy foods once your body starts to show that you have been eating poorly. No. the fact of the matter is that you want to be as healthy as possible, and if you aren’t then you will regret it. All bad choices tend to catch up, so make sure you are paving the way to a diet that is foolproof!
Overcoming Mental Barriers to Achieve Weight Loss
The most powerful obstacle to weight loss is not usually our diets or exercise routine so much as our mental ability to handle the types of healthy changes that we want to make in order to improve our lives.
But there are many pitfalls that can easily be stumbled into on the way to good health and well-being. This article will address them and what to do in order to begin overcoming the obstacles that are holding you back.
One of the most basic mental barriers to weight loss is a bad image of the self. If you don’t care about yourself or your body, of course it will be easy for you to neglect your health. All the diet books in the world wouldn’t be able to help you overcome this issue. Fortunately, there are many ways you can begin to develop a more caring attitude toward yourself.
Whether you choose to begin meditation and practicing mindfulness, or seek the help of a qualified professional who can help you to begin to see yourself and your value more clearly, there are ways to overcome this mental barrier once and for all to begin a healthy eating journey that will stick with you for the rest of your life.
Another major issue that a huge portion of the population faces is depression. Depression is sneaky and can often times come across as other things, such as irritability or tiredness. If you suspect you may be suffering from depression, there are many courses you could take to begin treating it. Once you have been able to pinpoint the source of the issue, then it will become that much easier to begin to reclaim your life.
Many of us end up eating when we are sad or angry or otherwise feeling badly, and the label emotional eating can fit into this category. If you are an emotional eater, the best thing to do for yourself is to become familiar with your triggers. Beginning a food journal is a good way to help you get in touch with your body and your habits, and ultimately provide you with insight. When you realize you are triggered into emotional eating, then it will be easier for you to stop yourself from doing so and regain control over your life and your diet.
Others may attempt to take on too much too fast and overload their brains with frantic efforts to lose weight. They make it a challenge that seems so huge and important and insurmountable that it causes the body to go into stress mode, which ironically causes us to hold on to even more weight as a survival mechanism. Rather than psyching yourself out and setting goals for yourself that may seem unattainable, instead, break things down into manageable pieces so you will be able to work toward your goals with ease.
Losing weight is not an impossible task. It is something that all of us can do if we put our minds to it. However, that is the most challenging part, and with these tips in mind, you too can begin to go on a diet that is foolproof, starting now!
