Tips for weight loss are a dime a dozen, aren’t they? Nowadays, everyone and her sister are on some kind of weight loss meal plans, and everyone seems to go crazy over every new weight loss “secret” or exercise trend. There are so many conflicting diet rules that it’s hard to keep track of what the current diet fixation is: To eat carbs or not to eat carbs? To eat dairy or not to eat dairy?
How about eliminating sugar and gluten? Will the Paleo diet really help you lose weight? But isn’t going on a raw vegan diet better for your health? Anyone aspiring to slim down and start living a healthier lifestyle is bound to get a headache from trying to figure out which diet or fitness advice is real and which is bogus.
10 Tried-and-Tested Tips on Losing Weight Safely and Effectively
It’s time for us to cut through the fat and get straight to the facts. Below are 10 simple but proven tips on how to lose weight without putting your health in danger. These should be your weight loss solutions now and in future.
1.Start slow, start light.
Small victories give you the confidence to stay on the fitness path and to attempt bigger challenges. When dieting, try to eliminate just one unhealthy food ingredient at first. For example, start by eliminating white flour. If you are able to do this successfully for a few weeks, eliminate another unhealthy ingredient like dairy.
When exercising, begin with the simpler moves and lighter weights. It will take your body a while to adapt and be able to bear more strenuous exercise. Gradually increase the intensity and frequency of your workout sessions to avoid overexerting your body and causing permanent muscle damage.
2.Visualize your goals.
It’s hard to stay on track when you can’t clearly envision the results you’re after. What are your weight loss goals? What physical difficulties do you wish to overcome? Write these down and keep the list where you can see it often. Better yet, download a fitness app. Being able to see how many calories you burned on your last run and how close you are to your goal may just give you the push you need to get out of bed and put your running shoes on.
3.Consult your doctor.
You can’t just take any list of rapid weight loss tips at face value. Before beginning any sort of fitness or diet program, consult your physician. He or she will ask you to undergo a complete physical exam and will then give you medical advice that you should follow as you go on your weight loss routine. This tip is particularly important if you have a medical condition such as diabetes or hypertension that limits your diet or exercise.
It sounds so simple, but most people find this tip incredibly hard to follow because they’ve been so used to eating processed and fast foods their whole lives. Nevertheless, there really is no better way to manage your weight, become healthy, and improve your quality of life than by being mindful of what you eat. Stop eating processed foods. Eat whole, real foods. When grocery shopping, head straight for the produce section and avoid the aisles in the middle of the store where the processed foods are. Avoid fast food chains and convenience stores; instead, buy your food from farmer’s markets.
5.Drink your vegetables.
Another great tip to lose the pounds while making sure that you get your daily dose of essential vitamins and minerals is to drink a green smoothie for breakfast. This is the easiest way to consume your daily recommended serving of vegetables – and a yummy one, too!
6.Choose lean protein.
Put that cheeseburger down. Did you know that you can get your protein from vegetables and grains too? Protein-rich vegetables like broccoli and spinach and whole grains like quinoa offer just as much protein as meat. You can also get protein from nuts and legumes.
Regularly doing cardio exercises is one of the best tips to lose weight. Cardio is what melts off the fats. If you want to drop the pounds, do cardio first thing in the morning when the body’s ability to burn fat is at its peak. Run, jog, brisk walk, get on a treadmill or stationary bike, do jumping jacks, swim, and anything else that will get your heart pumping.
8.Keep a journal.
When you take the time to write about how your fitness routine is going and how you feel about it, you become much more committed to it. Write down every milestone, every drawback, and about how you plan on overcoming every challenge you face.
9.Keep at it.
After the initial enthusiasm has worn off, sticking to a healthy diet and working out may start to become a chore. Just keep at it. Remember that if you start cheating on your diet or begin skipping workout sessions, all your hard work thus far will be for naught.
10.Don’t overdo it.
This is what most tips for losing weight typically leave out. Remember that there’s a fine line between getting down to a healthy weight and beginning to look starved and unhealthy. Calculate your Body Mass Index to get the ideal weight for your height and make sure that you stay within the normal range. When exercising, make sure that you get sufficient rest in between sessions at the gym. This gives your muscles time to recover and develop.
Weight Loss Meal Plans – Drinks, and Smoothies That Really Work
Meal plans for weight loss, diet drinks, and fat-flushing smoothies can make you look good and feel great. But with all the new diet trends constantly springing up, how do you know which ones work and which don’t? To get the maximum weight loss benefits from these diet tools, you have to get off the celebrity diet bandwagon and try to get a true understanding of what healthy eating means.
Meal Plans for Losing Weight
There are so many fad diets and supposedly nutritionist-designed meal plans today, but most of these either resemble unhealthy crash diets or eliminate one essential food group or another. The truth is, what works best is actually really simple. Eat real food. Cut out processed foods, sugar, and unhealthy oils. Here are a few simple tips for a healthy meal plan that will give you positive results without jeopardizing your health.
- Keep it simple. For most people, the hardest part about following a meal plan is preparing the food. Most of us are so used to getting fast food or having food delivered that the kitchen might as well be an alien planet. Include dishes with few ingredients that don’t take too much prep and cooking time.
- Make a list of the foods you normally eat and then replace each of those foods with a healthy, natural equivalent. Before heading to the supermarket, write down your meal plan and make a grocery list. Stick to this list.
- The best foods to eat to lose weight are natural and unprocessed whole foods. Pick whole grain bread over white bread. Get rolled oats instead of sugary breakfast cereals. Stock your fridge with fresh fruits and vegetables so you can grab one whenever you need a snack.
- Don’t buy anything that contains high fructose corn syrup.
- A good rule is to stay away from anything white – white flour, white rice, white sugar, and milk.
- If sugar is one of the first three ingredients on a food label, don’t buy the product.
- Make sure that you get some lean protein with every meal.
Drinks for Losing Weight
When trying to lose weight, watching what you drink is just as important as watching what you eat. Popular slimming drinks may be advertised as low-calorie meal replacements, but there are, in fact, already some tasty drinks in your fridge or pantry that can help you shed the pounds without making you feel like you’re depriving yourself. Here are five delicious and healthy weight loss drinks.
This is the only drink you need for weight loss, period. Not only is it the best for your body, it is also inexpensive, calorie-free, and filling. If you think water is boring, make your own healthy naturally-flavored infused water by adding citrus slices, cucumbers, fruits, and even herbs to it.
We already know that coffee has many beneficial effects for our health, but did you know that it can be slimming too? Coffee actually stimulates our metabolism through thermogenesis and suppresses hunger with a hit of caffeine. Just remember to keep it black.
Vegetable juices, especially those freshly-made, are excellent sources of vitamins and minerals but have fewer calories than fruit juices. Those with added fiber will keep you full for longer.
Unsweetened green tea stimulates metabolism, boosts weight loss, and is chockfull of antioxidants, which help your body eliminate toxins and prevent disease.
Studies have shown that low-fat chocolate milk is the best post-workout drink for muscle recovery. So if you’re trying to lose weight by working out, stock up on skim milk. It is a great source of lean protein, which is essential for healthy eating, and provides calcium and vitamin D to keep your bones and muscles strong.
Smoothies for Weight Loss
A wellness trend that has really gained ground in the last few years, healthy smoothies are ideal meal replacements that are refreshing and satisfying as well as detoxifying, slimming, and energy-boosting. If optimal health and weight loss are your goals, you can’t go wrong with this one.
There are various incarnations of the healthy smoothie, depending on the purpose and the ingredients used. Breakfast smoothies are taken in lieu of a typical breakfast, fruit smoothies are fruit-based and taken any time of the day, and green smoothies are green from the vegetables they contain. Smoothies are a great source of essential vitamins and minerals, healthy fats, and micronutrients. They keep you hydrated, help your organs function better, fight the signs of stress and aging, give you strength and improve your focus for the day, give you glowing skin, and even put you in a positive mood. Additionally, the monounsaturated fatty acids from the fruits and vegetables in your smoothie target belly fat – a major concern for many who are trying to lose weight.
Smoothies are easy to prepare and contain significantly fewer calories than your normal meal. But they can be just as filling. Try drinking a green smoothie for breakfast and then replacing one other meal with a smoothie and you can cut your daily caloric intake by half or even more – safely and efficiently. You can even make a smoothie to indulge your sweet tooth instead of scarfing down something filled with sugar and unhealthy fats.
Tips for Making Weight Loss Smoothies
- Always use fresh locally-sourced produce.
- To clean fruits and vegetables, soak them in water with organic apple cider vinegar for 10 minutes.
- Don’t overcomplicate your smoothie. When making a green smoothie, the ideal ingredients are green, leafy vegetables with one or two kinds of fruit blended with water or ice. With fruit smoothies, you can combine up to three or four kinds of fresh or frozen fruit.
- Don’t add dairy to your green smoothie. Green smoothies are ideally taken on an empty stomach, and the combination of fruit and dairy may cause indigestion or bloating. If you must add a liquid to your smoothie, use water or fresh fruit juice.
- Thicker smoothies leave you feeling fuller. Add a frozen banana to your smoothie to give it the consistency of a milkshake.
- Add superfoods such as maca powder, spirulina, chia seeds, flaxseed oil, virgin coconut oil, and moringa powder to boost your smoothie’s health benefits.
- To make your smoothie, place the fruits and the liquid in the blender and puree. Add the vegetables and supplements and blend until you get the desired consistency.
- Drink your smoothie immediately or place it in the freezer for later.
Basic Recipe for a Green Smoothie:
You will need:
1 mango, chopped
1 frozen banana, chopped
Handful of spinach
Handful of kale
A mint leaf
Place the banana, mango, and water in a high-speed blender and puree. Add the greens and mint and blend until smooth. Pour in a glass and drink first thing in the morning.
What Are The Best Exercises to Lose Weight?
Workout routines for weight loss such as Pilates, Tabata, yoga, TRX suspension, and Zumba have gained popularity with those trying to shed pounds quickly. But which one is the best for losing weight?
The simple answer, according to the experts, is whichever burns calories most efficiently. Here’s a rundown of five intense workouts that will set your body to fat-burning mode and help you get a toned, trim physique in no time at all.
Once upon a time, only professional athletic trainers used the power of cross-training to arm up their clients’ training regimens. Now, this workout has made its way to the average person’s fitness routine. If you want to firm up and slim down at the same time, cross-training is for you. This workout combines several types of cardio and endurance training exercises into a single type of workout that burns fat, reduces the risk of repetitive injury, and improves exercise adherence. To make cross-training work for you, make sure that you do a mix of low-resistance and heavy-resistance exercises. Rest between workout sessions for adequate muscle recovery.
Cardio has been called the “king” of weight-loss exercises because it helps you burn fat, improves your metabolism, elevates your heart rate, and is a relatively easy exercise to lose weight. On top of that, there are lots of different cardio activities that you can do depending on your preference, the equipment available, and your range of mobility. As long as they get your heart pumping into your target heart rate zone, you can effectively lose weight by running, jogging, cycling, speed walking, doing aerobics at home, and getting on an elliptical trainer. You can also try rowing, kickboxing, cross-country skiing, and swimming. To get the maximum benefit from cardio exercises, do them for 45 minutes to an hour five days a week and vary the intensity each time.
Another secret to rapid weight loss, kettlebell training maximizes the time you spend at the gym because it combines both cardio and strength training in one supersculpting workout. Kettlebells are cast iron weights that are roughly the size and shape of a bowling ball with a handle on top. Kettlebell training is a great workout routine to lose weight because you condition your whole body, increase your resistance to injury, develop your strength, enhance your athletic performance, and burn an astounding 20.2 calories per minute or a whopping 1,200 calories per hour!
Aside from that, kettlebell training also increases your mobility and range of motion, improves your muscular endurance, and even develops mental toughness. You get all these benefits while spending less time at the gym! The downside? When doing kettlebell exercises, proper form is of utmost importance. If you don’t master the proper handling of a kettlebell, you won’t get any of the benefits of the workout. Worse, you could end up seriously injuring yourself.
Most people don’t think of activities like Pilates and yoga as workout routines to lose weight. However, these exercises do benefit the body by introducing new movements that improve mobility, increase agility; correct postural difficulties caused by weight gain, and condition various muscle groups. However, if weight loss is the primary intention, some forms of yoga are more effective than others. Practices such as Vinyasa and Bikram, for example, use movement and heat to initiate greater calorie burn. These forms of active yoga even increase the heart rate just as effectively as a cardio session. They also lengthen and tone muscles, contributing to a better-looking physique.
High-intensity Interval Training
For those who want to melt body fat as fast as possible, this “miracle” workout is a must-try. High-intensity interval training helps you lose mega calories in a short time through short bursts of intense workouts interspersed with brief periods of active recovery. There are various types of high-intensity interval training (HIIT), the most popular of which are the Tabata regimen, the Timmons regimen, and the Peter Coe regimen. HIITs create an “afterburn” that raises your metabolic rate for up to four hours after every session, which means that you basically lose weight even as you sleep. The downside to a high-intensity workout such as this is that you can burn out your body, making you too tired and cranky to stick to the routine. To avoid this, do HIIT three or four times a week, alternating it with strength-training sessions which also help by giving your body shape and definition as you shed the pounds.
So, what is the best workout to lose weight? It’s really up to you. The best workout for anyone who wants to lose weight is the one that he or she will do! Whichever exercise you choose, make it fun and exciting to prevent boredom as you stick to your workout schedule. For maximum impact, you can try combining two or more of these exercises or integrating a few elements or moves from one workout into another. Just take care not to overexert yourself and remember to couple your exercise routine with a healthy diet and you’ll be well on your way to getting your best body ever! I have really covered what you would call extreme weight loss methods which will help you to live health and fit
Good luck on your fitness journey!
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