10 Common-Sense Weight Loss Tips
If you are looking to lose weight this holiday season, then these 10 common weight loss tips are sure to help you out:
1. Eat More Fiber
Fiber – which is plentiful in sprouted-grain breads, the skin of fruits, and oats – may be the easiest and most effective way to boost weight loss.
Fiber, research shows, may slow the breakdown and absorption of nutrients, which could lead to a much slower release of sugar in your blood.
And this could positively affect your insulin levels.
Insulin, in elevated amounts, may promote weight gain and fat storage, therefore potentially negating your weight loss efforts.
Plus, fiber-rich diets have also been shown to control appetite better by making you feel fuller (for longer too!), which could easily prevent overeating when you eat your next meal.
It is recommended to get at least 25 grams per day of fiber in order to promote greater weight loss!
2. Start Small
You should start by making small changes to your overall lifestyle.
If you don’t exercise now, try adding in a five- or ten-minute walk to your day.
Or change out ONE unhealthy food you enjoy, and replace it with something healthy.
These small changes to your lifestyle may result in slow – but very gradual – weight loss!
3. Stay Away From Processed Foods
Food like processed meats, cookies, crackers, and snack treats – may end up doing nothing but boosting your weight gain.
Most processed foods are full of refined white flours, sugars, fats, and trans-fats, which could only BOOST your weight gain and may pose dangers to your health.
Stick with as much whole food as possible. Foods such as fruits, lean meats, and vegetables are perfect for keeping your weight loss on track.
4. Weigh-in Every Day
Most weight loss gurus say that you should only weigh yourself once a week, in order to prevent frustration and motivation.
However, I am here to tell you, it may not be the best advice.
Weighing in regularly (i.e., every day) may keep you on track, since you will be able to track and see a steady decline (or ups and downs). When you first start to lose weight this works especially well and it also shows BIGGER losses the more overweight the person may be.
Just REMEMBER that the goal is to use this to help you so you will have more knowledge on things you need to change, like eating patterns, in order to lose as much weight as possible.. Personally I like my clients to use a tape measure or how their clothes fit as well as the scale so they always see something positive. Often the scale may not move but your belt might be 2 notchs smaller than a week before!
The downside to this, however, is that you may feel discouraged at first when there are small fluctuations in your weight caused by your body replacing Fat weight with Muscle weight which weighs more. This is more frequent as we get closer to the end of our fat-loss journey
However, once you make the appropriate changes (snacking, portion size, and meal timing) you should see the scale start turning back – or in the right direction.
5. Include Green Tea
What can you say about green tea?
Green tea has been shown in research to boost metabolism, therefore helping you to burn more fat throughout the day.
This ancient – and one of the most widely consumed beverages – has also been linked to better blood sugar control.
The reason: green tea is full of antioxidants and polyphenols – like ECGC – which has been widely researched for their respective stimulators for weight loss.
You should replace sodas, sweetened beverages, or even diet soda for green tea.
This may boost your metabolism and lead to better – no, GREATER – weight loss results.
6. Water, Water, Water
Did you know that THIRST is often confused with hunger?
Drinking enough water is a very BASIC tip, but it’s also the most commonly overlooked weight loss secret!
Since your body is mostly made of water, then you would think that you would want to always stay properly hydrated!
Drinking water before a meal may lead to less food intake – due to fullness – which will help you eat less.
And, water is a great substitute for high-calorie, sugar-laden sodas and energy drinks.
7. Eat SLOWER
Want an easy trick for the dinner table: eat SLOW!
It has been shown that it takes 20 minutes for your brain to register when there is food in your stomach and when you are full.
By eating slower, you take your time, and allow those signals to reach your brain.
This could lead to satisfaction as opposed to overeating at breakfast, lunch, or dinner!
And – trust me – this will be GREAT for your hips, butt, thighs, and ABS!
8. Substitute Foods
Like I mentioned in number two, try substituting unhealthy foods with healthier ones!
This may reduce your caloric intake, plus give you nutrients such as fiber (skin of apples), vitamins, and minerals that your body needs to boost fat loss.
Plus, healthier foods may be lower in calories and fat, which may be perfect for boosting calorie burn and promoting weight loss.
You already know that exercise may make you healthy and fit.
But in order to use exercise as a way to burn fat, you need to vary your intensity.
Of course, regular cardio and strength training may burn fat and help you get a lean, trim figure, but high-intensity exercise has been shown to boost weight loss and fat burning MORE effectively than other forms of exercise.
Also, the hottest fitness trend for 2013 – Multi-Plane, Multi-Joint, Functional training using KettleBells, Dumbbells, Bodywieght and various other sources of resistance that will force the body to constantly adapt and improve like FUZION Formula Fitness – may be another way to boost fat burning while varying your intensity.
So, if you are looking to boost fat burning and get in the BEST shape of life, consider trying interval training mixed with bodyweight training to maximize your body’s fat burning potential.
10. Get More Sleep
Many studies have shown that lack of sleep may be detrimental to your fat loss success.
Lack of sleep may cause you to crave and seek out high-calorie foods – that, most of the time, go straight to your hips, thighs, and butt.
Plus, sleep deprivation may alter your mood, increase fogginess, poor concentration, and low motivation to exercise or eat at right.
Shoot for at least six to eight hours of sleep to maximize your fat and weight loss results.
Lose More Weight – Today!
If you are on a quest to lose weight, then these 10 common sense weight loss tips are for YOU!
Dream, Believe Achieve
Have a “FIT” day