Today, losing weight is one of the most pressing issues many people face. This is because, many individuals are not happy with the extra pounds of fat they have bulked up.Although there are many ways of losing weight, some are more helpful than others.

The sad fact is that many people do not want to actually do the hard work required to lose weight.Others claim that dieting is troublesome as it usually takes long to achieve the required results.

However, many nutritionists and dieticians are in agreement that losing a few pounds of weight stretched over a longer period of time is the best approach. This is because, as the body loses weight, it gets accustomed to the new lifestyle change.

 Contents

1. Reliable Weight Loss Tips
2. Quick Weight Loss Tips
3. Weight Loss Tips for Ladies
4. Weight Loss Tips for Men

 

Reliable Weight Loss Tips

A successful Weight Loss program requires one to have a strong will power, a positive attitude and be patient.

They should be willing to put in the work required and avoid slipping back to their old lifestyles that led them to gain weight in the first place.

Lastly, it is important to note that losing weight and keeping it away requires a complete lifestyle change, even after achieving one’s goal.

1. Cutting Back on Starch and Sugars

One of the first immediate things to do is to cut back on a high sugar and starch diet. These foods once digested are turned into glucose and burnt by the body as fuel.

However, excessive intake causes the body to convert the excess glucose into fat and store it in the body tissues. It also results in increased production and release of insulin into the blood.

This hormone is responsible for storing fat in the body. Taking less starch and sugars lowers insulin levels hence allowing the body to start burning fat reserves as fuel.

Low insulin also allows the kidney to shed out more water and sodium, which reduces bloating and water weight. It also helps to reduce the chance of acquiring diabetes and other chronic diseases.

2. Cutting Back on Juices and Soda

The body registers liquid calories differently from solid calories. If, for example, a glass of juice has an equal amount of calories as a plate of food, it is easier to take two or three glasses of the juice as compared to three servings of food.

This is because, food is more satiable as compared to a drink. Many juices are full of sugars and calories.

It is advisable to limit the intake of juice, soda and other sugary beverages. Furthermore, it is better to eat a fruit rather than taking fruit juice when trying to lose weight.

3. Eating More Proteins

It is advisable to increase protein intake. This is because, proteins generally take longer to digest hence once ingested, they make one feel full for a longer time as compared to other foods like carbs.

For protein sources, it is advisable to limit red meat and eat more of white meat. This includes chicken and fish like salmon, shrimp, trout or lobster.

Eating protein rich foods has been proven to increase metabolic rates allowing the body to burn food at a higher rate than before.

It also makes one feel fuller and satiated for longer periods hence reducing total food intake per day.

4. Eating Vegetables and Fat

Include more vegetables and healthy fats in your daily diet. Low-carb vegetables and fibers take longer to be digested by the body hence making one feel full for longer.

Recommended vegetables include broccoli, spinach, kale, cauliflower, cabbage, lettuce, cucumber, brussels sprouts, celery and swiss chard. An ideal plate should be divided into three servings.

One half should contain vegetables while the other half contains an equal serving of protein and starch.

Although it is advisable to reduce the intake of unhealthy trans fats, a low carb and fat diet is not healthy. Some fats are actually quite healthy for the body in that they help to burn cholesterol.

These natural saturated fats include coconut oil, extra virgin olive oil, avocado oil and tallow.

5. Lift Weights

While it is not a must to pop a vein trying to lift a 100-pound dumbbell, some light weight lifting is good for losing weight.

For one, lifting weights three times a week helps build lean muscle. This increases the body’s metabolism because a muscular body burns more calories per day than a less muscular one.

Therefore, consider buying some five-pound weights and do barbell curls, pushups, squats and lunges to pack on some lean muscle while burning calories.

6. Exercising

Even the best dieting plan requires some exercise routines to achieve faster results. Concentrating on cardiovascular exercises improves one’s health and helps to burn calories on a daily basis.

These exercises help to improve the heart and breathing system. Good exercises to do include aerobics, swimming, running, jogging and walking.

Doing exercises in the evening is better because the body’s metabolic rate is lower at this time. This means that, evening exercises increases one’s metabolism for a few more hours.

It is important to consult a primary care giver before starting an exercise regimen if one has chronic health issues such as back problems, diabetes, heart problems or arthritis.

Quick Weight Loss Tips

 

1. Get More Active

Most people live a largely sedentary lifestyle. They wake up, go to the office, where they sit down the whole day, and then come back home and sleep.

The only other thing they do in between is eat. Getting active is a good way to burn some calories throughout the day. This includes walking to and fro the office, walking around the office or taking an evening walk.

2. Eat a High Fiber Diet

Eating high fiber foods keeps one feeling full for longer during the day. This reduces the amount of food intake during the day helping one to lose weight.

High fiber foods include oats, brown rice, wholegrain bread, pasta, beans, peas, vegetables and lentils.

3. Learn to Read Food Labels

It is important to start reading food labels especially when starting out on a healthy diet. This makes one more aware of what they are consuming on a daily basis.

As a rule of the thumb, avoid consuming foods rich in calories, salt, sugar and trans fats. Instead, go for healthy foodstuffs.

4. Use a Smaller Plate

Studies have proven that eating using smaller plates can help to gradually reduce food portions consumed while making one feel satisfied. This allows one to gradually eat smaller portions of food without going hungry.

In addition, it is recommended to eat slowly to trick the brain that it is full. This takes about 20 minutes.

5. Taking Coffee and Tea

Coffee and tea are known to help the body raise its metabolic rate. Therefore, drinking more of these beverages is advised.

However, caution should be taken to reduce the amount of sugar in the beverages since sugar increases body fat.

6. Eat a Hefty Breakfast with High Protein Content

Eating a hefty breakfast not only keeps one’s brain active throughout the day but also makes one fuller for longer.

This is especially so if they eat a high protein breakfast. Hence, adding a protein shake to your breakfast is a good idea.

7. Avoid Stocking Junk Food

Remove any junk food from your house to avoid temptation. This includes biscuits, chocolates, sweet drinks, crisps and ice cream.

Instead, load your fridge with healthy foods and fruits.

8. Meal Planning

It is recommended for those beginning a diet program to start planning their meals for the week.

The plan should include meal times, snack times and what food to consume during the week. This ensures that beginners do not cheat on their diet. However, after a while, such plans are not needed.

9. Drink More Water

Drinking enough water before every meal helps one to feel fuller and eat less. This results in a low caloric intake hence allowing one to lose more weight.

 

Weight Loss Tips for Ladies

 

1. Speak in Positives

Losing weight is greatly affected by the mindset so having a positive attitude helps. Making positive statements about weight loss goals is one of the first steps towards shedding off those extra unwanted pounds.

Furthermore, it is important to get a healthy support system for encouragement.

2. Clean Out the Pantry

Before any serious weight loss program, it is important to make sure that there is no junk food in the house.

Therefore, remove anything from your pantry that is unhealthy including artificial sweeteners, trans fats, starchy snacks and high fructose syrups.

3. Yoga

Although yoga is highly advised for everybody, women tend to be generally better at it. They are more flexible that men and find it relaxing.

Yoga works multiple muscles of the body allowing one to burn more calories in a single session. It also allows them to eventually lose weight and get a well-toned body.

4. Reduce your Take out Menu

Eating out often leads one to put on more pounds. This is because most take out menus contain foods with an unhealthy amount of fat such as pizza.

5. Don’t skip Meals

Make sure to eat three meals a day. Skipping a meal so as to lose weight often backfires because the body slows down its metabolic rate to consume less energy.

As a result, when one eventually eats, the body stores all the food consumed as fat because it is running at a slower metabolic rate.

6. Fit in Small Exercise Sessions in your Day

Make sure to do small amounts of exercises daily even on a tight schedule. This includes doing crunches, jumping jacks, squats, lunges or dancing.

These exercises allow one to build lean muscle while burning away calories. In addition, it allows them to become well-toned and get rid of those flabby arms.

7. Get Workout Jams

Loading an iPod with cool workout jams allows people to look forward to going to the gym or for a morning run.

The songs energize one allowing them to speed up their workouts as they go through their entire playlist. It’s a great way to get a nicely toned body and killer legs.

8. Join a Zumba Class

Zumba is known for its crazy workout routines with even crazier dances. It really helps one to tone their muscles and body especially their legs, arms abs and waist.

One session also does wonders for the cardiovascular system.

9. Walking the Dog Daily

Walking with your dog is a good way to get a workout done while spending time with your pet.

In addition, it offers a vigorous workout routine especially if the pet is highly active.

 

Weight Loss Tips for Men

 

1. Join a Gym

The gym is a good place to get a thorough body workout and start shedding off pounds. The more muscle one builds, the more calories they burn in a day.

This is because muscles increase the body’s metabolic rate resulting in a higher rate of burning calories and stored fat.

2. Take Up a Sport

Taking up a sport is a good way to become highly active throughout the week.

Sports like basketball, badminton, lacrosse and soccer are quite active and allow one to shed off their excess weight.

Other good activities to do include cycling, running and hiking.

3. Avoid Excessive Intake of Alcohol

Alcohol contains empty calories that when consumed are responsible for the beer gut. It is recommended to limit alcohol intake to just four beers a week.

If possible, avoid taking alcohol and smoking.

4. Eat Healthy

It is advisable to avoid eating junk food, trans fats, highly sugary foods and a lot of starch.

Instead, take more protein, protein shakes, vegetables and fruits.

It is good for everybody to become more proactive about their health and weight.

Excess weight is associated with many chronic diseases like diabetes, heart disease, back pains, blood pressure, obesity and strokes. Weight loss improves one’s health, looks and confidence.

It also increases their energy and love for life.

 

References and Sources:

• How To Lose Weight As Fast As Possible
• Successful Diet Tips
• Weight-Loss Tips That Work

 

SEE ALSO:

• How To Lose Weight