The Ultimate Guide To Losing 20 Pounds In One Month – Practical Tips To Lose Weight Fast
You must have heard the usual advice about losing weight; eat less and exercise more. While this is perfectly good and simple advice, putting it into practice is a whole different story.
You’ll agree with me that telling someone struggling with weight loss issues to eat less and exercise more without giving them a specific plan doesn’t help at all. You need a weight loss plan that goes deeper into the specific and practical actions that you need to take to burn fat and shed weight within the shortest time possible.
With countless weight loss fads coming out you’ll be presented with numerous methods and promises of dropping several pounds in a few days. Most of the methods don’t work and those that do provide short-term results. They’ll often leave you hungry and dissatisfied. You need iron willpower to overcome the hunger and strain caused by most of these plans.
So, what makes a fast, effective, and manageable weight loss plan that can help you shed off up to 20 pounds in a month? What’s in a plan that shows you how to lose weight in 2 weeks?
Simply put, the plan should help you reduce your appetite significantly, help you lose weight fast without suffering endless pangs of hunger, and enhance your metabolic health in the process.
Why Would You Want to Lose Weight Fast?
There’s a very strong reason why we recommend a weight loss method that works; motivation. When excess weight drops fast, you’ll appreciate the results of the program and stay motivated to keep going.
Ask anyone who’s tried to lose weight unsuccessfully why they gave up and they’ll tell you that they lost motivation when they didn’t see fast and furious fat-burning results.
Why would you want to keep up the hard-tiresome work if you don’t see any positive results?
However, when you see a drop of one or two pounds every morning, you’ll definitely feel motivated to keep up with the plan.
This is what this guide will help you to achieve so you can stay motivated to work even harder every day to ensure that by the end of 30 days, you will have lost close to 20 pounds. Fast results will help you stay inspired and committed to the program.
Can You Safely Lose 20 Pounds in a Month?
I think the question should be whether you can lose 5 pounds in a week and still remain healthy. It’s possible to drop even 10 pounds in 7 days safely without adverse health effects because you will not be burning pure body fat.
You can’t burn 10 pounds of pure body fat in just one week because of the calorie deficit the body needs to burn each pound of fat.
However, you can still lose that same amount of weight and have a slimmer healthier body. A good amount of the weight you lose will definitely come from body fat but you’ll also drop more pounds when you lose excess water weight.
This guide shows you how to lower insulin levels and enable your body to eliminate stored carbs which are responsible for binding excess water. Your body can comfortably store between 300 and 500 grams of carbs as glycogen but you should keep in mind that glycogen normally holds water three times its amount in weight.
When you reduce insulin levels, your kidneys will eliminate excess sodium giving you reduced water retention. Besides reducing water weight and body fat, you can also lose weight by ensuring that you have less intestinal waste, fiber, and undigested food in your digestive system.
When all these factors are taken care of, you can achieve a significant amount of weight loss within a short period of time.
So practically burn fat, reduce water weight, and have an efficient digestive system in the shortest time possible?
You can achieve all these and lose 20 pounds in 30 days by making several dietary, exercise, and lifestyle changes starting today.
Here is how we are going to do it:
Burn More Calories And Drop Pounds Faster With These Metabolism Boosting Drinks
Your day starts in the morning and that’s precisely when your weight loss journey should begin. The first thing you need to do when you wake up is to drink warm water mixed with lemon juice. This will help you boost your metabolism and fat burning process.
You can also start your day with these good-morning drinks:
Apple cider vinegar
This should preferably be taken on an empty stomach. It’s a great metabolism booster. For weight loss, 1 to 2 tablespoons or 15 to 30 ml is okay per day. But ensure to mix with water and spread your dosage to at least 2 – 3 for the whole day.
Green tea with cinnamon and honey
You can take green tea in the morning or after meals. It not only helps in weight loss but is packed with other useful nutrients too. To put things on overdrive and accelerate your weight loss, take a cup of green tea mixed with 1 tablespoon of cinnamon every day.
If you want to sweeten any beverage you consume, avoid sugar and use honey, which is a better and healthier alternative to sugar. Honey tastes even better when mixed with ginger and cinnamon.
This coffee is easy to make at home. What you basically need are; one teaspoon of instant coffee, one teaspoon of ground flaxseed, a cup of drinking water (hot) and a half teaspoon of dark chocolate (grated). Mix them up and stir gently. You can take one or two cups of this coffee to lose weight. But go for dark chocolate as mentioned instead of milk chocolate.
Turmeric and milk
This is another incredible drink that promotes weight loss. But you need to consume at least 500 – 1000 milligrams of curcuminoids to get the anti-inflammatory effects it creates. The general rule is that you can get 200 milligrams of this curcumin from just a teaspoon of the ground or fresh turmeric.
You should also take on an empty stomach for the best result. But if you have a stomach ulcer, gallstones and hyperacidity, avoid drinking this.
You only need three main ingredients to prepare this tea; cinnamon stick, fresh ginger, vanilla bean and lemon which is optional. The tea can help to boost metabolism, freshen one’s breath and take care of an upset stomach. You can take gingerbread tea during the cold winter period as a replacement for coffee. Take during morning hours or at 4. P.M.
This tea is the same as the popular green tea. They come from the same plant, Camellia sinensis and contain the same anti-oxidant. However, the white tea is processed less and thus retains a greater amount of its anti-oxidant than the other.
That said you need at least three cups of this active white tea on a daily basis to reap the benefits. But space the time between drinks in the whole day. Avoid drinking white tea at night as well if you want to sleep without interruption.
This is another nutrient-packed drink you can take for weight loss. It offers numerous benefits besides helping obese individuals to lose weight. Take parsley tea during the day.
You might end up frequently urinating at night when you take it before sleep hour and this will disturb your sleeping time. You can take as much as 2 to 4 cups during the day. But ensure you consume a large amount of water after doing so.
We recommend that you do a short run or jog before you take your first meal of the day. Little physical activity will boost your energy and get your system ready after a night’s rest.
As you get started for the day, make plans to eat at least 5 times in the course of the day. You probably think of eating fewer meals, such as the regular 3 meals, will help you reduce weight but the opposite is actually true.
When you eat small portions of food several times a day, the body does a better job of harvesting the required nutrients and rejecting bad ones. Small portions provide better digestion and prevent you from overindulging after a long stretch of hunger. Replace a few of the meals with a fruit and remember to drink water when eating.
Use These Simple Tips To Reduce Your Calorie Intake And Jump-start Your Weight Loss
The best diet to lose weight fast focuses on cutting back on calories and sugar. While this is something you’ve probably heard a thousand times, the impact it has on your weight loss efforts cannot be ignored. To lose weight fast, you should focus on eating less than your body burns each day.
This means the fewer calories you eat, the more weight you will shed off. You don’t need to snack on high calorie or sugary snacks in between meals. Let the body take care of itself when hunger pangs strike by burning off the excess fat and using the stored energy before your next healthy meal.
When you reduce your carbs intake, your insulin levels drop and your kidneys shed off excess water weight along with sodium. This helps to reduce bloat and unnecessary weight caused by water retention. You can lose up to 5 pounds or more in a week simply by eating an extremely low-carb diet.
Although calorie counting is not necessary for long term weight loss, to lose weight fast in the short term it’s important to be aware of the calories you consume. Use an online calorie calculator to find out the number of calories you should eat every day to lose weight. Click here to find a good calorie calculator.
The calculator helps you to keep track of the calories and nutrients you consume in every meal. You can then know what meal ingredient to drop in order to reduce your calorie intake.
Here are a few more calorie reduction tips:
1. Avoid high-calorie snacks and preferably go for fruit or another low-carb snack if you have to eat between meals. Some of the low carb snacks you can have and that also support weight loss are; cloud bread, avocado crisps, Buffalo chicken on celery sticks, Parmesan tomatoes chip and more.
These low carb snacks will not cause you to add more weight, and will also help you to take care of your cravings.
2. Get rid of high-calorie condiments and sauces from your meals even though they can improve the taste of your meal. The best thing to do is opt for low-calorie sauces instead. Examples of sauces with low calories are hot sauce, natural tomato sauces, taco sauce, fish sauce, oyster sauce, vinegar, and green chili sauces.
Always check if a condiment has low calorie before usage.
3. Replace starchy carbs and added fats in your meals with plates of vegetables for the next 30 days. You may also decide to extend the number of days you are going to consume vegetables if you feel like doing it. Here are examples of low starch carbs you can try out; capsicum, fennel, cucumber, salad greens, spinach, cabbage, kale, broccoli, Brussels sprouts and cauliflower.
4. Eat lean proteins such as fish and chicken. These have lower fat content than red meat. Fish is great for individuals looking to lose weight. And it is also advised not to consume lean meat in excess. Limit your intake of fish and skinless chicken to at least 6 ounces per day. And have both lean protein sources (fish and chicken) cooked separately. You can eat both in one plate though.
5. Replace sugary or high-calorie soft drinks with either water or low-calorie drinks such as tea and coffee. A protein shake is okay if taken as a meal. Adding sugar to your coffee or tea is not advised. Originally, these are low-calorie drinks, but adding one teaspoon of this sweetener is like adding about 16 calories to that drink. So, resist the temptation to add sweetener to your coffee or tea.
6. Encourage water intake before a meal. Drink enough water before you start eating but leave space in your stomach so you can eat a small portion if possible. The thing is water will cause you to feel satisfied with little food faster. And this means you are going to consume lesser calories at the end of the day. You also do not need to add anything in your water.
7. Don’t take too much fat if you are eager to lose weight. Avoid fatty foods as much as possible to progress in your weight loss program. High fatty foods comprise of butter, cheese, fatty sweets, fried foods, and mayonnaise. Instead, go for a low-fat alternative as a replacement whenever you feel tempted.
8. Eat a balanced diet even if you are on a weight loss program. Your calorie intake should be from protein (10 – 35 percent), carb (45 – 65 percent) and fat (20 – 35 percent). Consumption of whole grain foods should have more priority. Also go for fresh vegetables, fruits and stay away from saturated fat.
9. Consume healthy drinks always. Instead of going for soft drinks, which contains as high as 150 – 180 calories per 12 ounces, you can prepare a natural drink to address your craving. Tea and coffee, as earlier said, can help quench the thirst for a higher calorie drink.
10. Consider the number of servings before you think of eating any meal. If you do this regularly and carefully, you will hardly fall victim to consuming high calorie foods without prior knowledge.
11. Exercise during morning hours before leaving for work. Some people found that it decreases their appetite plus you’ll have increased your physical activity for that day.
12. You can burn more calories when the temperature of your office or home drops to between 62 – 77 degrees Fahrenheit. So, the idea is the cooler the environment, the harder your body would work to sustain its average temperate at 98.6 degrees Fahrenheit. The same thing can also happen when you consume chilled water before your workout routine.
If you want to lose at least 5 pounds in a week, then you’ll need to be very aggressive in your calorie reduction efforts. Eliminating starches and sugars from your diet will reduce your appetite as the body turns to stored fat for energy and lower your insulin levels to reduce water retention.
Why Loading Up On Protein Is Essential To Make You Feel Less Hungry
Protein is one important nutrient for weight loss that people are desperately looking to lose weight should never toil with. It is also necessary for a better-looking body not only weight loss. Consuming a high amount of protein will reduce your appetite, boost metabolism and impact hormones that regulates weight.
Proteins are critically important in any weight loss program. That is a fact that can never be overstated. Studies have shown that eating proteins can boost your metabolism to burn between 80 and 100 calories every day.
Diets rich in protein help to reduce cravings and avoid compulsive eating by 60 percent. A high protein diet will also reduce your desire for late night snacking by 50% and leave you feeling full. You’ll automatically consume 441 fewer calories each day simply by ensuring there’s enough protein in your meals. Proteins are important in any weight loss program.
Sources of protein include:
. Lean meat, chicken, lamb, and pork
. Seafood and fish including salmon, trout, and shrimp
. Eggs, especially whole eggs complete with the yolk
. Nuts and cereals such as beans and peanuts
. Dairy products such as milk, yogurt and cheese
Fish and seafood are better and healthier alternatives to meat, lamb, pork, and other types of red meat. Eggs are healthier too but should be eaten in moderation. We recommend one egg per day to avoid overindulging. Nuts are also great ingredients in a diet for fast weight loss. They contain proteins and keep you feeling satiated enough to avoid eating more carbs.
Focus on eating low-carb vegetables and lean proteins in every meal. Every meal should have low-carb vegetables, a protein source, and a fat source. When you follow this simple meal construction, you’ll bring your intake of carbs to the recommended range of between 20 and 50 grams per day.
A few alternative sources of protein
Protein is essential for weight loss and can help you build lean muscle mass. But people get tired when they feed on certain foods consistently. The interesting thing is that you do not have to restrict yourself to chicken breast, egg or other all too regular protein sources.
Other rich sources of protein that will cause you not to get hooked to one food sources are available and in diverse food categories. Here is a couple of them.
Cashews – Rich in protein, magnesium, calcium and phosphorus, cashew offers weight loss and other health benefits. It helps in conditions like insomnia, muscle cramps, headaches and constipation. From one oz, you get 5 g of protein and 157 calories.
Almonds – You will not be making any mistake naming almonds a natural pill for weight loss. Consuming these nuts (a quarter cup) can significantly decrease your weight. Eat your serving daily before hitting the gym to receive optimal results.
You will end up burning more carbs and fats during workouts as a result of L-arginine, an amino acid found in almonds. One oz contains 6 g of protein and 164 calories.
Chia seeds – The ratio of the omega-6 to omega-3 fatty acids in your balanced diet should be at least 4:1. But you will find out that most diets contain as high as 20:1 which can cause inflammation, and this triggers weight gain.
Upgrade your diet by sprinkling the nutrient dense chia seed in your smoothies, cereals, salads, pancakes as well as desserts. From one oz of this seed, you get 138 calories and 5 g of protein.
Triticale – This hybrid of wheat-rye isn’t that popularly known, but it is a great protein source. You can get 12 g of protein for each half cup, including other nutrients like iron potassium and magnesium. You can use triticale to replace rice or normal traditional flour for baking. An oz provides 117 calories and 8 g of protein.
Peanut butter – You can achieve enormous benefits from this addictive creamy spread. But consuming too much of it would tell on your waistline, no doubt. Two tablespoon per serving is ideal to reap the muscle-building and healthy fat benefits. Get peanut that is unsalted or without sugar, including hydrogenated oils.
That said 2 tablespoons full of peanut butter will provide you with 191 calories and protein of 7 grams.
Lentils – A cup of this equals the protein that three eggs contain and fat is also less than a gram. They are highly satiating because of high fat content. You can consume lentils alone or as an addition to your soup. Interestingly, one cup of lentils provides 230 calories and 18 grams of protein.
Halibut – Ranked as one of the best filling foods, halibut has great protein content. It is also known to influence serotonin which is one of the major hormones that controls appetite signals. You can get up to 16 grams of protein and 77 calories from 3 oz of halibut.
Guava – Among the dozens of fruits with protein that are available, guava is one of the highest. It contains 4 grams of protein per cup, 9 g of fiber and 112 calories. You can easily add guava to your diet plan to achieve your weight loss goals.
Eating Fat Won’t Make You Fat If You Eat Healthy Fats
The goal of any weight loss program is to burn and eliminate fat from your body. However, don’t be scared of eating fat in moderation. Keep in mind that combining low-carb diet with low-fat meals will make you feel weak, miserable, and you will probably lose motivation to keep up with the weight loss plan.
Several studies have provided the answer to the age long myth that fat consumption leads to weight gain. Dieticians suggest that weight gain does not happen when one consumes healthy fats. You only put on weight when the fat you consume is unhealthy.
For instance, olive oil, as well as avocado is regarded as healthy fats and great for cooking. So, when you cook with them, there is no way you are going to gain weight.
The fact is replacing processed carbohydrates with fat can help to lower your insulin level significantly. Healthy fatty foods will help you to feel satiated, and you will not experience insulin highs and lows that many processed carbs causes. When you have a stable blood sugar your body will be able to make use of the fuel it is storing in the body fat cells properly.
The two categories of good or healthy fats are monounsaturated and polyunsaturated. Both fats are said to enhance levels of blood cholesterol and lower the chances of an individual having cardiovascular diseases.
The best sources of fat include:
You can also term these as sources of healthy fats. These are examples of monounsaturated and polyunsaturated fats ideal for individuals eager to lose weight in a healthy way.
Any other type of vegetable oil
Nuts (cashews, almonds, peanuts, and pecans
Omega-3 from fish such as salmon, trout, herring, and sardine
Omega-6 fatty acid foods that supply polyunsaturated fats include; walnuts, tofu, soft margarine not made with any hydrogenated ingredient or process.
What you need to know about bad fats and its’ impact on weight loss challenges
To balance the equation, here is what you need to know about bad fats and why they are termed this way. Bad fats are known as “saturated fats”. They are majorly animal-based and found mostly in meats containing high-fats as well as dairy products. Examples of products that supply or includes these saturated fats are;
A fatty cut of lamb, pork or beef
Consuming these saturated fats in excess, spells danger. They are touted to increase levels of blood cholesterol and LDL (low density lipoprotein) levels which increase one’s chances of having cardiovascular disease challenges and other regrettable health conditions.
Moving away from saturated fats, another bad fat is the trans fatty acids found in foods that partially contains vegetable oils that have gone through hydrogenation process. However, these kinds of fats are actually bad for your health and consuming them can put your weight loss program in jeopardy.
Below is a list of trans fats you should stay clear off.
Margarine (tub and stick)
Have in mind that the fries you eat is basically prepared with these unhealthy oils and are bad for your health and weight loss goals.
Reduce Weight With These Nutrient Dense Power Packed Vegetables
Vegetable carbs are normally digested more slowly than other carbs, which leaves you feeling full for a longer time and you will avoid overeating. Vegetables contain a lot of water and help the body to flush out excess water weight easily.
You may also need to experiment with raw vegetables despite their less than savory taste. They have all the essential nutrients your body needs. We highly recommend green smoothies made of fresh raw vegetables for the best results.
Eat plenty of low-carb veggies. You can eat as much as you want without going over the daily calorie limit of 20 to 50 carbs.
Low-carb vegetables to include in your meals include:
There is no denying that cauliflower is an ideal low-carb vegetable for folks interested in losing weight. It has no fat, low-density and enough fiber. Cauliflower also tastes great. Replace high carb foods like rice and potato with cauliflower to reduce kilojoules and carbs intake. Ensure light cooking to lessen the toughness and at the same time, retain more of its nutrients.
Spinach is among the most popular green vegetables that promote fat burning. You can eat it regularly whenever you want. Spinach does not have calories that would cause you to add more weight. So, by eating it, you tend to reduce calorie intake indirectly. This vegetable also has loads of antioxidants that helps to boost the immune system.
Broccoli is an ideal low-carb vegetable that fights obesity. It has low fat and calorie, and contains a high amount of fiber that helps to aid digestion and maintain low blood sugar levels. The high fiber also helps to curb overeating and prevent constipation. And you can eat as much as you want without gaining more calories like other veggies.
Kale can be eaten raw or cooked like most leafy green vegetables. It contains a vital amount of minerals, vitamins, proteins, fiber and low calories. Kale’s dietary fiber helps it to function as a hunger suppressor. So, when you replace that potato chip with kale chips that are baked with black pepper and garlic, you will feel full for a long period.
Tomatoes do not only have low calories but a low glycemic index of 38. This value is lower than what is obtainable in many processed foods, fruits and vegetables. Glycemic index (GI) is the time it takes for foods to raise blood sugar levels after consumption. And low GI foods like tomatoes would only raise blood sugar levels slowly and not out of control. Tomatoes can also help to reduce water retention and inflammation. It also reverses leptin resistance, a protein that regulates appetite and metabolic rate. Our body relies on this protein to shed extra pounds.
Eating low glycemic index (GI) and high fiber foods like sprouts can help to compliment your weight loss effort. This vegetable has what it takes to lower levels of blood cholesterol significantly and prevent constipation. It is low in fat and calories. It also reduces hunger pangs because of the high fiber it provides which is about 7.6 grams.
Lettuce contains low calories and is highly filling because of its fiber content. It helps to suppress appetite and reduce calories which are essential for weight loss. It can be eaten raw or cooked, and also combined with other low carb foods.
This low carb vegetable also has a low glycemic index value. It also lowers cholesterol by preventing bile from taking up fat from a meal after eating. Cabbage also contains high fiber and offers numerous health benefits. You can consume it raw or cooked.
Swiss chard is rich in fiber, iron, magnesium, vitamins, and anthocyanins. It tastes almost like spinach and beets. A cup of this vegetable has about 35 calories, making it great for your calorie-reducing efforts. It is a filling vegetable you can combine with salads, stews, and others. It contains a high value of vitamin C which promotes fat burning through the synthesis of the compound, carnitine.
The plenty flesh and water are features many identify cucumber with. But this vegetable offers more benefits for weight loss than you can imagine. Cucumber has no carbs and fats. Great taste makes it possible to eat it raw, or combined with other foods.
Red bell peppers
Bell peppers not only add flavor to your food. They have low calories and fat which are beneficial for weight loss. It contains capsaicin, a natural substance said to give foods their pungency and heat. This substance uses thermogenesis or heat production to increase metabolism. It stimulates the body to shed those extra calories in the form of heat, and also improve the oxidation of fat.
Each long slender spear of asparagus contains less than 4 calories. It also contains low sodium, and no cholesterol or fat. Asparagus is rich in fiber which makes it great for weight loss. Fiber can make you feel fuller and stay hunger-free for a long time.
Mushrooms make great foods. They are versatile and you can combine them with almost anything you like. The little flavor they have makes them combine well with diverse food options.
You can eat zucchini in its raw state, cooked, baked or juiced. It contains a necessary amount of dietary fiber that promotes weight loss without denying the body of essential nutrients it needs. This vegetable cum fruit can help you shed those extra pounds healthily because of the high dietary fiber it has. This fiber helps to encourage the liver to take in more HDL (good cholesterol) to generate bile for improved digestion.
The low-calorie count and sugar makes green beans a versatile, and an important vegetable for weight loss. They also supply a considerably larger amount of proteins and fiber which promotes satiation and aids weight loss.
Garlic is an incredible detoxifier that can also help to boost your metabolism. It has the capacity to also eliminate fats from cells and regulate sugar levels in the blood. Eat at least 2 – 3 garlic every morning to improve blood circulation and shed those extra pounds. But ensure to take lemon water to get the result you desire.
Celery is another vegetable ideal for individuals looking to lose weight. It is just like cucumber that has a great amount of water. You will hardly build up those kilojoules when you eat celery regularly, so it is ideal for fat burning. You can eat it raw or cooked depending on your preference.
You can eat radish raw or cooked. It has a low amount of calories and high dietary fiber which makes it very filling. A cup of this vegetable contains about 2 grams of fiber which means the more you consume the more your intake of fiber increases to aid weight loss. Radish also has the capacity to lower cholesterol levels.
Onions are rich in dietary fiber and can help you combat hunger when you add enough of it in your foods. They also contain an antioxidant, quercetin, which increases energy expenditure which leads to calorie burning.
Besides the detoxifying and cleansing properties, eggplants are considerably low in calories. Its large amount of water retention, antioxidants and fiber make it an excellent fat burner. But consuming a balanced diet regularly and change in lifestyle will cause you to receive more benefits from this vegetable.
Artichokes are low-carb and low-calorie vegetables which have what it takes to promote weight loss. This awesome food choice contains a high amount of magnesium, potassium, vitamin C and it is also rich in fiber.
Why Eating Whole Foods Is Key To Fast Weight Loss And How To Do It Right
Carbs in processed food such as sandwich rolls, spaghetti, and even white rice are usually digested fast and leave you hungry after a short while. They’ll make you eat more and ruin your weight loss efforts.
You’ll need to replace these processed foods with better and healthier whole grain products which come with filling fibers. For example, rather than eating white rice, eat cauliflower rice that’s usually made by grating cauliflower. Replace that oily bag of chips with carrots and dip.
A diet based on whole foods will help you lose weight fast. Whole foods leave you feeling full and allow you to eat just a few calories without constantly feeling hungry. During the entire month, focus on eating whole single ingredient foods. Your meals should also contain lean proteins and low-carb vegetables to keep you satisfied even when you are not eating a lot of calories.
The crux of the matter is quality is better than quantity when considering what to eat. Instead of paying more attention to calories only, consider the quality of what you eat as food. It is best to avoid processed foods if you want to lose weight faster and be able to manage your weight after achieving your goal.
Eat a lot of vegetables as well as whole foods and you would lose a considerable amount of weight without limiting your portion sizes or counting calories. And have in mind that those processed foods you find in grocery stores are manufactured using refined starches including added sugar. Examples of them are refined flour, bagels, white bread, beverages and sugary snacks.
There is nothing that will bring you closer to your weight loss target than avoiding processed foods as much as possible. They can make your weight loss efforts futile if not avoided.
How The Right Kind Of Fiber Will Keep You Satiated Longer
One easy and natural way to lose weight is to eat less food. Many individuals have been practicing this for long and getting the result. Fiber plays an important role in this area of weight loss. Eating enough fiber can make you feel fuller quicker and even consume smaller portions. But the major thing is consuming the right fiber.
Here are simple reasons fiber can help to keep you fuller, the right type of fiber to consume and other things you need to know.
How fiber causes satiety
Note that different kinds of fiber exist. The soluble ones, when consumed forms gel particularly when it eventually mixes with the water in your system. This gel formed is what helps to keep individuals full for a long period.
It will help slow down the emptying process of food in your stomach, including food digestion so you can stay for a considerably longer period without feeling hungry.
But there is one thing you should have in mind. Not all fiber can make this happen, and you also have to consume up to 30 to 35 g of fiber each day to get this beneficial effect.
Weight loss benefits of consuming the right fiber
Eating the right fiber which comprises soluble, as well as insoluble fiber offers enormous health benefits. Weight loss is one of those benefits. And when you have a healthier weight and remain that way, your risk of developing cardiovascular and other diseases drastically reduces.
Studies have shown that individuals who consume enough fiber end up losing weight. Fiber has a low body weight owing to the fact that whole grains have lower calories compared to foods with high fats. And fiber calories found in high-quality fiber foods are more satiating, slow down digestion process and adds bulk.
That is why those consuming quality fiber foods are likely to lose a considerable amount of weight as time progresses.
Types of Fiber: Soluble and Insoluble
The two types of fibers we have are soluble and insoluble. Both of them are beneficial for weight loss and offer a host of other benefits. Here are examples of the right fiber from the two types that are ideal.
Fiber supplement – psyllium
Whole wheat flour
You should try to include 6 to 8 grams of fiber in each meal to hit your daily target. Snacking on half an avocado will give you about 6 grams of fiber, and eating a pear will also give you the same amount so hitting your daily target of 30 to 35 g of fiber each day should be easy.
Tips And Tricks For Successful Portion Control To Avoid Unwanted Calories
Your aim should be to keep carbs below 20 to 50 grams per day. You’ll get the rest of the calories your body needs to function optimally from fat and protein. An online calorie calculator is your best helper in managing portions and carb intake. More importantly, take things in several little portions spread over the day. Below are several steps to make that goal happen.
Eat bitter food
Eating bitter foods will not only help you to cut down on your portions. Of course, one tends to eat less when the food isn’t sweet. But there are several health benefits that bitter foods offer. And trying to sweeten them can make you destroy some of the health benefits you could have had from that particular food.
Bitter foods help to suppress cravings for sugar and enhance nutrient absorption. If you are really eager to lose weight and stay healthy, you must cut down on cravings and get the right nutrients from whatever you consume.
The unpleasant taste that bitter foods bring is good for anyone looking to lose weight. These foods help to stimulate the increased formation of gastric acids which prepares the digestive system particularly for food processing.
Bile flow and enzymes production results when you consume bitter food which causes the system to get more useful nutrients from whatever food you consume.
Also have in mind that bitter foods can boost your metabolic rate. Green tea, bitter gourd, and chamomile tea provides these benefits.
Examples of bitter food
Drinking skim milk
Moving from whole milk to skim milk is an ideal thing to do. It is the best way to reduce your cholesterol and fat intake and also get the necessary dairy nutrients. Skim milk originally has less than 0.5 percent of milk fat. It is also named “fat free.”
It is a great choice for weight management and sound cardiovascular health. A glass of skim milk can also help you recover quicker after undergoing intensive routine workout. It can also help you develop strong and leaner muscles. Two glasses per day are ideal but avoid consuming skim milk in excess.
Embrace filling foods
Another way to eat less is to concentrate on filling foods. Lean protein and whole grain are two awesome choices in this department. Eat more soluble fiber during breakfast. For other periods, you can have a bowl or soup and eat whole fruits at least thrice daily.
Drink water regularly
Avoid things like soda, alcohol, and juice if you want to have a healthy weight. Instead, drink water and tea without sugar. They have zero calories and can help limit the amount of food you take in by filling your stomach. Drinking water before eating can help you consume less food and thus lower calories.
Suppress Your Urge To Eat And Burn More Calories By Eating Spicy Foods
If you had always shied away from spicy foods, this fact might cause you to reconsider those decisions. Spicy foods can become one of those things that will boost your weight loss effort. So, how can spicy foods suppress one’s urge to eat? What relationship do they have with one’s metabolic rate? Let’s have a quick look.
Eating spicy foods can increase metabolism 8% higher than an individual’s normal metabolic rate. This report according to studies is credited to the consumption of chili (at least a bowl). The increase in one’s metabolic rate can suppress the urge to eat, and cause weight loss. Ginger and black pepper also produce the same effect.
Another thing that makes spicy foods great for weight loss is the ability to make you feel fuller which leads to consumption of less food. Spicy foods have a mild effect as an appetite suppressant. Naturally, when you pour more chilis or hot sauce on your meals, you might end up consuming less food and calories.
In most cases, you don’t need to count calories on a daily basis if you stick to proteins, low-carb veggies, and healthy fats. However, you can always stay updated on your daily carb intake so you won’t go overboard.
Shed More Pounds By Dropping Your Water Weight
Excess water retention contributes significantly to your overall weight. We intend to drop at least 5 pounds per week so this water weight too won’t be spared. There are several ways of dropping water weight to have a healthier, leaner, and lighter body.
For instance, you could do one or more of the following:
. Take a supplement called dandelion extract which helps your body to reduce water retention. Click here to read more about dandelion extract.
. Drink plenty of coffee. Coffee is a natural source of caffeine. Medical studies show that caffeine helps in burning fat and reducing water weight.
. Avoid foods that your body finds hard to tolerate. For example, if you are intolerant to lactose or gluten, eating these foods will cause bloating and excessive water retention.
. Stop eating salt/sodium. Your cells tend to retain water longer the more salt you take. So reduce those salty snacks and eat more potassium. The more you consume, the more your body will get rid of sodium.
. Engage in physical activities regularly to reduce water retention in those extremities. Run, jog, swim or even dance at least 3 to 5 days per week to get best results. You can also include some strength training in your routine.
. Eat foods rich in magnesium such as leafy green vegetables, whole grains, and nuts. Studies confirm that women who took magnesium supplements experienced a reduction of their water weight.
. Having a good night’s sleep can help in weight management. Sleep deprivation can cause water gain and water retention. Have at least 7 to 9 hours of sleep every night so your body can rest properly and rejuvenate.
Get Stronger And Leaner While Decreasing Body Fat With Intermittent Fasting
Studies have shown that intermittent fasting helps in accelerating weight loss. Occasional fasting forces you to cut down on your calorie intake drastically because you’ll be restricting your eating to just a short period of time.
According to another study, intermittent fasting is said to improve triglyceride and cholesterol levels in individuals who have a healthy weight and those who are overweight. But the most important thing is doing it right can help you lose weight and have that bikini body you dream of getting.
You can set your fasting on any schedule you can manage. For example, you can go for a 20-hour fast with only a 4-hour eating window or a 16-hour fast with an 8-hour eating window. Make sure to fast when you are not exercising because you’ll find it difficult to do so while fasting at the same time.
Most individuals prefer to utilize intermittent fasting in the short term. But it is better to consider it as a lifestyle to reap the benefits long term. Intermittent fasting is ideal for individuals who are tired of or cannot keep up with counting calories. With it, you can still reach the same weight loss goal you are targeting even when you stop counting calories.
The types of intermittent fasting to try out
These are the types of fasting you can give a try and see which one of them is best for you to achieve your weight loss goal. All of them are effective but have different processes.
The different types of fasting are;
. Whole day intermittent fasting
. Alternate day intermittent fasting
. Time restricted eating
Whole day intermittent fasting: How to do it
Take only water and 500 calories but ensure 200 of them are from protein. This should be done 1 – 2 non-consecutive days each week. But for the other 5 – 6 days you have left, eat lean protein, fruits, whole grains and vegetables.
Alternate day intermittent fasting: How to do it
It is almost the same as the first. Drink water and consume 500 calories of food. Ensure 200 of it are protein. This should be done within your first 24 hours. But for your second 24 hours into the fasting, consume anything you like. This cycle should be repeated for at least every 2 days.
Time restricted eating: How to do it
Time restricted eating or intermittent fasting involves fasting done on a daily basis. You need to fast for at least 16 to 20 hours daily. And you can have water or tea that contains zero calories during the process, and then eat something within a 4 – 8 hour window.
This Simple Breathing Technique Will Help You Lose Weight
Belly fat, according to many people, is the most difficult to tackle in every weight loss program. It is very stubborn and looks pretty bad no matter how much you try to hide it. Belly fat can cause different health challenges such as diabetes, heart attack and even hypertension. And even though getting rid of it is difficult, it is still very possible.
One of the techniques you may not have heard people talk about but can really help tackle this problem is breathing. Let’s have a look at the various breathing techniques and how to perform them.
The diaphragm breathing technique
If you want to lose weight and make your abdominal muscles more flexible, then try this breathing technique. It will also tone your abs and increase the capacity of your lungs.
How should you perform diaphragm breathing?
You need to breathe really deeper with every breath your draw. Lie down on a flat platform (floor is ideal) and watch your stomach and chest move up gradually as you draw breaths. There is no restriction. You can perform this any time you want, but avoid doing it after you just finished eating.
When you breathe from the belly, the focus is primarily on the muscles under your lungs area as well as your diaphragm. Practice this for the entire day, not only a period of time. The exercise provides numerous benefits such as an increase in energy, stamina, and cures anxiety challenges.
How should you perform the belly breathing?
You need to calm yourself down while performing this exercise. Stop yourself from thinking about anything that can cause a distraction. Also, you can either stand or sit. Just make sure you are comfortable in whatever position you put yourself.
Take your hand straight to your stomach and let it be on it, then, take your thumb closer to your belly button. One thing you should work on is to ensure your chest does not rise but the abdomen can expand during the process of breathing. Perform this technique a couple of times in a day to benefit more from it.
What Is Carb Cycling And How To Make It Work For Fat Loss
Carb cycling shouldn’t seem like a big thing to you. It’s a term you might come across along your weight loss journey. The western diet, as you know, is quite high in refined carbs. By varying your carb intake, you can expect to develop good habits when consuming carbs and use it to burn more fat.
The question now is what is carb cycling, how can one make it work, and what result can you achieve from doing it right?
What Does Carb Cycling Mean?
It is a simple term. It involves making an effort to vary your carb intake; some days high carb, some low carb and another could be zero carbs. This weight loss technique also requires some discipline.
Benefits of Carb Cycling
. Encourage fat burning
. Promotes muscle growth
. Encourages healthy eating habits
How to make carb cycling work for you
Making carb cycle work is simple. Divide your week into different categories such as no carbohydrate consumption, low carbohydrate consumption and high carbohydrate consumption days. Here is how it works.
No carbohydrate days
Eat enough lean proteins, healthy fats and fibrous veggies. Any other vegetable, starchy fruits and grains are best avoided to reduce carb intake. High fibrous vegetables should be your source of carb and 25 grams of carbohydrate or less should be your target.
On a low carbohydrate day, limit your starch consumption but eat fibrous vegetables freely. Include lean protein in all your meals. But use healthy fats as a primary source of energy. During this period, ensure carb intake is below 75 grams.
High carbohydrate days
Your target during a high carb period should fall within 250 grams and nothing more than this. But ensure that you are not dormant during this period. If you engage in some routine workout, these days should be when you perform the hardest exercises. Eat a heavy meal after a workout and have some fruits, nuts and a couple of healthy carb sources to get to your target.
A Sample of A 5 Days Carb Cycling Program
An effective carbohydrate cycling plan will help boost your metabolism and fat burning process. Below is a sample plan you can modify or work with to achieve the maximum result.
First Day Plan – Low Carbohydrate day
Your net carb intake should be less than 50 grams. Also avoid starchy carbs and fruits to help reduce the amount of carb you will end up consuming. Lean protein is advised for this day plan. Eat with every food you consume. Also eat enough fibrous vegetables and make fat your main energy source. Lastly, eat only when you get hungry and stop whenever your stomach is full.
Second Day Plan
Net carb should not be more than 250 grams in this plan. Snack if you like and consume healthy foods like millet, sweet potatoes and berries.
Third Day Plan
Day 3 is meant for fasting. Drink only water or herbal teas. Both of them are permitted. Remember this comes after you have had enough carbs on your second day. On this third day plan, drink enough herbal tea or water for a period of 18 – 24 hours.
Fourth Day Plan
On the fourth day, revert back to your normal eating pattern. But limit consumption of processed and refined carbohydrates.
Fifth Day Plan
Your plan for the fifth day plan should include low calorie intake. This is the last day of your cycle, so eat like you normally do. The major focus should be to reduce calories to at least 25 percent. You need to keep what you consume light with enough greens, light soups and raw foods that can easily lower calorie intake.
The Importance Of Carb Refeeds And Why It’s A Good Idea To Do It
We recommend you take one day off each week, preferably Saturday, to eat more carbs. However, you should still stick to healthy carb options such as oats, potatoes, fruits, rice, or quinoa. Sweet potatoes are also great on this day.
Give yourself only one high carb day every week. Don’t do it more often or you’ll lose on the gains you had made all week. You may gain some weight on the weekly carb reefed day but most of this weight will be water weight that you can shed off in a day or two.
Why Refeeds Are So Important
Incorporating refeeds into your meal plan has both physical and psychological benefits. Considering the psychological aspects, you will not go crazy waiting for the day you will pounce on that brown rice or chicken you love so much.
You can wait patiently because you know when you are on the right path and doing the right thing. On the physical aspect, the leptin levels in your body which have decreased drastically will increase. Here are some of the benefits of refeeds:
. Helps to boost metabolism
. Increases energy level after a long period of deficit
. Help reduce cravings and regulate the body system
Why Weight Lifting And Resistance Training Will Bulldoze Fat And Give You A Leaner Body
Weight lifting is an effective way of burning fat but most people, understandably, shy off from any weight loss program that involves strenuous exercises. However, if you intend to drop 20 pounds in a month, you’ll have to include a few simple exercises to your routine.
For many years, the belief has been that weight lifting is not for those who are trying to slim down. Since it’s almost impossible to count how many calories you’ve burned while training, a lot of people tend to shy away from the weights and stick to running or spinning, where you can measure a finite number of calories burned.
An important fact to remember, is that the greater your muscle base, the higher your Resting Metabolic Rate (RMP). This means that by increasing your muscle mass, you are effectively forcing your body to burn more calories with every movement. Each pound of muscle burns between 30 and 60 calories per day, as opposed to fat, which just sits there…
Twenty-four-hour metabolic boost:
By following a well-balanced eating plan, and doing regular weight training, the average female can expect to gain five pounds of muscles in a year. The average male can gain substantially more – potentially a pound a week – because of their naturally higher testosterone levels. This will be largely influenced by other factors, such as diet and age.
Regardless of gender, the fact is that for each pound of muscle gained, the body uses an extra 50 calories per day, to sustain it. Five pounds of muscles multiplied by the 50 calories equals 250 calories burned, per day.
Since it takes about 3500 calories to burn a pound of fat, we can calculate how long it will take to burn off those excess pounds. For example, a woman who has gained five pounds of muscles, can realistically lose one pound of fat, every two weeks! All this without doing any additional cardio! You can literally look at this as a constant boost for your metabolism.
Women often brush off this type of advice, for fear of getting too bulky. They’re conditioned to think of “five pounds” in terms of what five pounds of fat would look like. But because muscle is much denser than fat, the appearance of five pounds of muscle is much more compact.
Once you reposition your thinking, you will soon realise that there is nothing to fear, in the idea of gaining five pounds of muscle…
Men are far less likely to fight the idea of weight lifting, but here again, we need to change the mindset of “it takes cardio to lose weight”. In fact, a man’s potential muscle gains are much greater than a woman’s, giving him the edge in terms of the metabolism boost!
The next thing to look at is what is known as the “afterburn”. When doing cardio workouts, such as spinning or aerobics, the moment you’re done, you stop burning calories. With weight training, however, keeps your metabolism at an elevated energy use rate for an hour or so, after you’ve finished.
This is because it involves much more intensive use of the various muscles, which then become engorged with oxygen-rich blood and will continue to use additional energy for longer.
If you use light weights and do rep after rep, your muscles will not grow. Muscle tissue growth is only stimulated when we apply sufficient pressure. Many people tend to go with lighter weights, because they believe that heavy weights are only to be used for bulking.
This is not true. Giving your body a good workout with heavier weights will increase the heart rate, improve blood flow into the muscles and increase the respiration rate. All these are factors that encourage fat loss.
Speed it up and go lighter (but not too light).
There are many benefits to using moderate weights and higher reps, when it comes to fat loss. When we do high reps, we use the slow-twitch muscle fibers, which hold less glycogen. This leads to the depletion of glycogen during your workout, keeping the muscles and the metabolism high.
The high reps also increase the lactate levels, which support growth hormone output. Growth hormone is vital for fat loss. The slow-twitch muscle fibers recover faster, so you should take shorter breaks between sets. This means that the heart rate stays higher, resulting in increased fat burning.
Hit the circuit!
The circuit is also a terrific way to train with weights and it focuses on short bursts of high energy weight bearing exercises, interspersed with a minute of high intensity aerobic exercise. This is a fantastic way to “change it up” in terms of keeping your body guessing. Sticking to the same routine, week after week, will result in the muscles becoming “stuck in a rut” and they will not grow.
Try training the same muscle group twice in a week, but make it a different muscle group each week. So, if this week, you did arms twice, then next week, you should do legs twice. The week after, do Abs twice. Keep doubling up the various muscle groups for maximum results.
A superset is a super-intensity technique for fat loss and muscle building, where you do two sets, back to back, with no rest periods in between. This method is effective because of the increased lactic acid production. It also helps to cut down your exercise time, while still ensuring your get the same workout.
There are so many different types of weight lifting exercises, they would require a whole chapter, just to explain each one. But if you would like to get an idea of what you would be doing try dumbbell flyes, dead lifts, preacher curls, (weighted) squats, leg extensions, hanging leg raises, lateral pulldowns, (weighted) tricep dips, kick-backs, hyperextensions, incline bench press and much more. There are many resources to give you an idea of what you will be doing when you hit the gym.
So, we can see that the myth has officially been busted! Weight training does lead to fat loss and improved fitness levels, while tightening your body into a sleeker, more compact shape. It also increases the metabolic rate, because the bigger your muscles, the more calories you use for the simplest of tasks, such as simply brushing your teeth!
Do These HIIT Exercises And Totally Shrink Belly Fat
Scientific research shows that doing high-intensity interval training exercises for just 5 to 10 minutes gives you similar or even greater weight loss and health benefits as doing five times the same amount of regular exercises.
HIIT is one of the most effective forms of exercises that can help you lose weight fast. HIIT helps you reduce carbs stored in your muscles, boosts metabolism and the production of fat-burning hormones.
So, how exactly do you perform HIIT sessions?
You can do it by running outside, running in a stationary location indoors, or on a cardio machine such as a treadmill, rower, or bike if you have access or can afford one.
Split the exercises into 4 sessions and follow this simple protocol:
. 1st session: Do ten 20 second sprints and rest for 40 seconds
. 2nd session: Do fifteen sprints of 15 seconds each and rest for 30 seconds
. 3rd session: Do seven sprints of 30 seconds then rest for 60 seconds
. 4th session: Do twenty sprints of 10 seconds each then rest for 20 seconds
You don’t need to go overboard with these exercises. You can do the exercises 3 to 4 times each week. However, it’s important to give these exercises 100% effort and intensity to achieve the expected results.
How HIIT Exercises work
First off, understand that high intensity exercises differ from basic intervals. In HIIT, you need to put in maximum effort to benefit from the training and not only an increase in your heart rate. Push yourself to the limit and give time for the body to recover. Doing this helps you burn a lot of fat in shorter time.
How Often One Should Perform HIIT
HIIT is one exercise a lot of people brag about, but there is a downside when you do it every day. That downside is an injury. You need to give your muscle tissue more time to fix itself after such strenuous exercise. Remember that the high intensity increases the possibility of the body experiencing wear and tear.
However, performing HIIT at least 2-3 days every week is something to brag about and is ideal. But make sure you rest for at least 24 hours between each session to recover fully.
Safety Tips for Individuals Performing HIIT Exercises
HIIT is ideal and beneficial to everyone, but you must be able to exercise for at least 20 minutes before thinking of doing HIIT. This workout is physically demanding and requires that you work slowly to develop your cardio fitness.
Individuals who have been inactive for long or lead a sedentary lifestyle can seek a doctor’s advice before engaging in any rigorous exercise as such. They can also start off but slowly to improve physical fitness.
Easy Body Weight Exercises To Lose Weight Without Getting Bulky
There is a lot of misconception about training with weights (be it free weights, or body weight). This type of exercise has earned a reputation for being “only for bodybuilders” and many people have the misguided idea that weight training will make them bulky.
Well, let’s dispel a few of those myths right here and now:
Working with body weight will not make you bulky, because your body carries its own weight around all day, every day…
There are huge advantages to working with weight, some are:
. Increases bone density, prevents Osteoporosis (where the bones become porous and brittle, leading to the increased chances of fractures, which then take longer to heal)
. Increases general muscle strength, which helps support the skeleton and puts less strain on the ligaments
. Improved core strength, which reduces the incidence of back injuries or back pain
. Increases the size and efficiency of the muscles, which increases the metabolic rate and aids fat loss
. As with all exercise, encourages the release of the feel-good hormone, called endorphins, reducing stress and anxiety and promoting a general sense of wellbeing.
So, what do we mean when we refer to body weight exercises?
The short version is that you will use your body’s own weight to exercise – so you can do these exercises in your own home; no need to go the gym. You can use only your own body, or you can get a few basic pieces of equipment to help you, such as a TheraBand, a Pilates ring, a gym ball, or a BOSU trainer.
Of course, you can also simply use your stairs and your own body weight if you’re unable to get the equipment.
Let’s look at some examples of exercises that can be done without any equipment:
Excellent for tightening up the glutes, quads, hamstrings and great for strengthening the ligaments and tendons in the knees. Squats also work the calves, to a lesser degree. It’s very important that you adopt the right stance when doing squats, so as not to cause injuries:
Stand with your feet shoulder-width apart, putting your arms out in front to help you balance. Now slowly, “sit” down into a squat, keeping the back straight. Stick your butt out slightly to keep the spine extended. Go down as far as you can, while still only using your legs and glutes, then rise up slowly to standing position.
Your ultimate aim, is to sit right down (on the air) so that your knees are at a 90 degree angle – you may find initially you don’t have the strength; but practice makes perfect. Aim at doing three sets of at least twenty reps. Closely related to squats, are lunges. This works all the components of the quads, as well as the calves, hamstrings and glutes.
Stand with one foot in front of the other, with 30 to 40cm between the front of the back foot, and the back of the front foot. Bend both knees, so that the shin of the back leg is parallel to the floor. Straighten up and repeat. Work towards three reps of twenty per leg. Don’t rush this one; controlled movement optimises the workout.
Planking (also known as the bridge):
Many of us feel very intimidated by this exercise…. It’s not easy, particularly if your core is weak. It is, however, the very best way to strengthen the core and give you a nice, flat tummy! So, let’s get to the “how” part…
Get down on all fours, then bend your arms and rest your weight on your elbows. Keep your elbows shoulder width apart. Now straighten your legs, one at a time, curling your toes under, so that your toes are pointing towards your head, heels up and legs straight. Now, raise your torso up, so that your weight is evenly shared between your toes and your elbows.
Be sure to keep your core engaged – and tummy sucked towards your spine – throughout, or you will injure your back. Keep your butt down, in line with your body, to form the “plank” that gives this exercise its name. Hold this position for as long as you can, without releasing your core or letting your back arch. Remember to breathe!
Your ultimate aim is to hold this position for a full minute, repeated three to five times. When you first start, you will struggle, but the more you do it, the stronger your core becomes…
The Plank is one of the single most effective ways of strengthening the core and flattening the abs… There is also the side plank, for the oblique abdominal muscles, which will give you that nice slender waist and get rid of “muffin top”. This is done by turning sideways, facing first left, then right. Rest one foot on top of the other and put your weight on the elbow closest to the ground
This is a great exercise for firm up the arms, particularly the “batwing” that forms when you raise your arms. It’s a simple exercise, but not an easy exercise. This is because the triceps are among the weakest muscles in the body; they’re often neglected too. You will need to position yourself on the edge of a firm chair or seat.
Place your feet firmly on the floor and place your hands on either side of your body, fingers facing forwards. Brace your weight on your arms, then lift your butt off the seat and suspend your weight on both arms equally. With carefully controlled movements, bend both arms and drop your butt. Then slowly straighten your arms, lifting your hips up again.
Repeat this at least fifteen times and aim for three sets. A variation of this exercise is to place your feet on another chair (or coffee table) and do your dips with your legs out in front of you. You and also do the lifts with your hands turned inwards, to increase effort on the inner tricep.
These are just three examples of exercises you can do in your own home, without using any equipment, aside from your furniture. Aim at doing three sets of each variation, every day. You will start to see results within a week or two.
They will not cause you to bulk up, but they will help to firm and streamline your muscles, while improving posture, toning up the “soft” bits and possibly even adding a few years to your life.
Take Up A Simple Hobby And Ramp Up Your Weight Loss Efforts
Swimming helps to burn calories thereby promoting weight loss. It is one exercise you can perform without getting bulky, and can help you to shed those extra pounds. It is an excellent exercise that can help to tone your arms like you did boxing or weightlifting.
Swimming is also praised for its incredible cardio health benefits. This is why older people are encouraged to engage in swimming exercises to reap the health benefits. For weight loss, you can swim once or twice every week and still end up not getting bulky but slimmer.
Boxing can help to tone your arms quickly. And it is very effective for working your core too! You will start to notice a significant improvement in less than two weeks into this exercise.
Most boxing workouts comprise of different elements combined to help you burn some calories. And because of the aerobic nature that boxing exercises have, you will end up shedding a significant amount of calories without suffering a shock in your joints.
Skipping is a tough exercise and great cardio. This workout focuses more on your calf muscles and can make your calves a bit bigger. It is best to avoid this workout if you want to have smaller calves. If you don’t have a problem with that, then go for it. You’ll definitely burn a high amount of calories with just rope skipping.
Many people do not engage in this exercise for fear of building muscles in their legs. And even though it cannot produce the same muscles that weight lifting does, it is possible for the thighs to get bigger by just running.
Running is an excellent exercise for individuals looking to lose weight. But it is advisable for endomorphs to be careful while running. Monitor changes in your two legs consistently. If you notice your legs are getting bigger, then start running with caution.
A Few Thoughts On Weight Loss Supplements And Is It Necessary To Use Them
The burning question. It’s been asked for years; for generations. Do weight loss supplements actually help us to lose weight? Is there only one answer to this question? Let’s take a look a deeper look at the matter, shall we?
There are so many pills, potions and shakes out there, each one making marvelous claims about the product’s properties and promises. So, is there really a magic wand we can wave (or swallow) to melt the fat away? These claims are often outrageous, so one needs to approach with caution.
Shakes/Meal substitutes: these have the advantage of offering a kilojoule-controlled, well balanced “meal”. Their track record is largely positive, BUT… As human beings, we crave the satisfaction of being able to chew our food and swallow it. Replacing with a shake is fine – for a while.
If you decide to have a proper meal instead, you would need to carefully balance the macros and calories, so as not to go over the allotted count for the meal.
Fat burning tablets: There is some truth in the fact that certain amino acids speed up the metabolic rate and help to burn fat. However, if you read the dietary guidelines on the package insert, most times you’ll find the eating plan is actually quite restrictive. We suspect that if you simply followed the eating plan, without taking the tablets, you would probably lose weight just a quickly.
Appetite suppressants: most of these come with an extensive list of side effects, most of which are actually quite scary! Many of these appetite suppressants contain Pseudo Ephedrine; which has some quite horrendous contraindications.
Appetite suppressants should be prescribed by your health practitioner and taken under his or her supervision. Careful monitoring of side effects is a must.
Anything that offers you weight loss without diet or exercise is promising you a lie. There is no overnight cure for fat loss. If the box states that you can lose weight without diet or exercise, do yourself a favor and read the package insert. You’re guaranteed to find an eating “guideline” on it.
When you read through the “guideline”, you will most likely find that the eating plan is actually pretty much the same as every other “diet plan”.
Some dietary supplements do offer you good vitamin supplements, which, if you are restricting your calorie intake, will help to keep you healthy, happy and keep you going in terms of stamina and general wellbeing.
There is no quick fix, no magic potion. You “ate wrong” to put it on, you have to “eat right” to get it off:
. “Going on a diet” implies a temporary change. If you seriously want to shed body fat, to be healthier, you should look at a permanent lifestyle change. Cut out junk food, opt for low fat, low GI options, every time. Even when eating out, there are the healthier choices. They aren’t necessarily the best choices, but they are better than oily fries and onion rings.
. Don’t starve yourself. Eating insufficient nutrients will put your body into preservation mode, which will slow your metabolic rate. This will have long-term repercussions on your ability to shed unwanted weight, later.
. Don’t deny yourself all the good things. If you’re really craving chocolate; have two blocks. Eat it slowly and savor the flavor. This will satisfy the craving and the number of calories is small enough, that if you forego your daily apple, you’ll still be within your allowance.
. Choose a buddy. Find someone else who is also determined to shed some pounds and make a “weight date” once a week. Share notes and encourage each other. This is invaluable, in that you have someone who will hold you accountable and who will also be accountable to you. You are less likely to “fall off the wagon”, if you know that you’ll be hopping on a scale every Monday, at 8 am.
The simple truth is that most supplements do little to aid weight loss. If you follow a balanced, healthy eating plan, and get your body moving, even if it’s just a brisk walk three times a week, you will lose body fat, get fitter, feel healthier and look better. Most of them cost a small fortune too. Rather spend that money on healthy, balanced, nutritious foods for your grocery cupboard.
Power Tips To Stay Committed To Your Weight Loss Goals
One thing that discourages most people from exercises is their approach or view of workouts. They see exercise as tiresome work rather than a fun way of staying healthy and in good shape. That shouldn’t be the case when you want to drop at least 5 pounds each week in the next 30 days.
Here are a few tips to help you get the most out of your workout sessions.
. Avoid straining too much. Too much cardio or weight lifting exercises can cause cravings that you could give in to and ruin your weight loss plan. To avoid too much strain, don’t worry much about burning calories and focus on having fun in your exercises.
. Incorporate your favorite music into your sessions to make the workouts more fun.
. Take a walk or a short hike when you are not up to HIIT workouts.
. You can also do some yoga on some days if it makes you feel good.
. Be accountable and learn to set goals. But you have to be realistic with your goals. Don’t set goals you cannot achieve. Always consider your personal and professional commitments while setting goals.
. Make workouts fun and interesting. Do poses you know would make you happy and lively. Always warm up before starting and start with your favorite and simplest workout.
. Find a workout buddy who shares the same weight loss goal with you. You can also choose a workout group that focuses on weight loss.
. Hire personal trainers if you feel you cannot remain committed and achieve your goal all by yourself. A personal trainer will be your motivator and help you achieve your weight loss target.
Incorporate workout sessions in your weight loss plan to rev up your body metabolism. By keeping in motion you’ll also reduce stress levels and achieve your weight loss goal faster.
Why Too Much Stress Is Preventing You From Losing More Weight And What To Do About It
Any expert in weight loss knows that the secret to losing weight is to consume fewer calories and burn more. If you can do this, you will definitely shed those extra pounds. But an individual who has tried everything possible to lose weight without success will have a different understanding of the whole concept.
The thing is there are many factors that can hinder one’s chances of losing weight than you can imagine. And one of them is stress.
Stress Can Do More Harm Than Good
In normal levels, cortisol is beneficial and healthy. It does not only help to keep you motivated throughout the day, but ensure you stay vigilant during the day. But this same cortisol can create a serious problem when its level is constantly elevated. The consequences can range from anxiety, sleep disorder, and hormonal imbalances and weight gain.
What to do about stress?
Here are a couple of ideas you can use to tackle stress challenges that may prevent you from optimal weight loss.
. Curtail caffeine
No matter the gravity of the stress you are going through do not drink caffeinated drinks anymore. Caffeine can raise your cortisol levels which can result in stress eating and weight gain.
. Get enough sleep
Sleep is one of the best ways to put stress or worries behind you and rejuvenate your tired body and mind. You need to have about 7 to 9 hours of sleep every day to enjoy proper rest.
. Engage in physical activities
Exercise offers more benefits than just letting you have that great body. It works on the brain to release endorphins, which function as painkillers and mood lifters. Yoga is a perfect example of a workout you can benefit from, and there are tons of simple poses you can try out.
How To Make Lifestyle Changes In Your Life And Permanently Keep The Weight Off
You’ll need to make several adjustments and sacrifices in your general lifestyle to achieve your goal of losing 20 pounds in a month. Take time to focus on things that help you achieve your goal and discard anything that acts as an obstacle to the goal.
Most of these simple changes, which you can comfortably live with, can include the following:
. Take a break from parties and other social events that feature food and drinks until you are comfortably settled in your new lifestyle. Parties could potentially trigger a relapse to binging or overindulgence and ruin the gains you have made so far.
. Avoid alcohol at all costs. This may sound a bit too tough for those who love their wine or beer but research has proven that although wine and beer have some health benefits when taken in moderation, they are filled with unnecessary calories. A glass of wine or beer has between 90 to 200 calories. You can always get the nutrients of wine and beer from other high-quality sources without having to worry about adding more empty calories. What’s more, alcohol consumption can damage or impede the function of your liver and pancreas. These two organs are critical in the digestion of food and in converting nutrients in food to energy. There’s even a study that shows how your body burns 75 percent less fat by the time you’ve taken your second alcoholic drink. Alcohol is an obstacle to fast weight loss.
. Replace processed beverages with plain water. Most energy or sports drinks including soft drinks, light beer, and commercially manufactured juices contain around 100 calories depending on the size of each serving. Most of them won’t even satisfy you as 100 calories of food would. They are just a waste. Some have high levels of sodium which make your body retain more water and cause bloating. Good old plain water has zero calories and an extremely minimal amount of sodium. It’s the perfect weight loss drink. If you find water a little too boring after some time, you can add a touch of mint leaves or lemon wedges to give it a flavor.
. Increase your daily activity. Stay active to burn more calories every day. If you have a sedentary lifestyle, give yourself an excuse to get out of the chair and move around after every half or full hour. Studies have shown that the difference between a manual job and a desk job accounts for up to 1,000 calories each day. Make simple lifestyle adjustments if you have a desk job such as walking to work, going for short walks outside during coffee and lunch break, taking the stairs, standing up more often, and cleaning the house after work to burn even more calories.
. Get enough sleep. A good night’s rest is important. Not having enough sleep can stimulate your appetite and cause you to eat more than your normal levels. It can also affect motivation and performance. Also put the lights off before sleeping to avoid anything that will wake you up in the middle of the night. In addition, always freshen up before you sleep, so you don’t feel uncomfortable and disturbed when sleeping.
. Don’t think of losing weight all at once. Doing it too fast can have a negative impact on your body and mind. You will feel drained, sluggish and sick. You should also aim to lose fat, not muscle or water.
How Fast Can You Lose Weight in 30 Days With This Plan?
This is a simple plan but it does work fast. You can expect to lose between 3 and 5 pounds or more in a week depending on how strictly you will implement the plan. After the first week, your body will become more accustomed to the changes and you’ll see a more consistent weight loss in the following weeks.
It will feel a bit strange in the beginning because your body will be accustomed to accumulating carbs for years. Getting used to burning the fat rather than store it may take some time but you’ll eventually get there.
Focus on dropping at least 4 to 5 pounds every week and in a month you’ll have lost 20 pounds. Losing 20 pounds in a month shouldn’t be your only goal. You’ll need to implement these simple dietary and exercise changes to your lifestyle for long-term results. After all, don’t we all want to have a healthy leaner figure throughout our lives?
Remember that the dietary and fitness changes discussed in this plan are not just for those who want to lose weight fast but they also have a major impact on your health and overall appearance. If you eat healthy low-carb food and regularly work out, you’ll enjoy a healthier life, cleaner and smoother skin, and a better physical appearance.
More importantly, you’ll avoid most lifestyle diseases such as diabetes and you will live a longer life.
Sometimes, doing all the things mentioned above may seem like an uphill task but always remember that success doesn’t come without work. Stay committed to the plan, stick to the advice provided, and you’ll achieve your goal of losing weight fast.
Approach this task with a positive mind and you’ll make it sooner than you think. Lastly, we wish you all the best in your fast weight loss journey.