It is easy to get discouraged when you are trying to lose weight and nothing seems to be happening. Weight loss is a challenge for many people. That is because each person has different needs and finding what works for you might not seem to be an easy job. Take a look at the tips below to find some strategies that are right for you.
A good way to lose weight is to sign up for a weekly workout session. A monetary commitment will provide you with the motivation you need to attend your session, and training with a group can also inspire you to work harder. Many gyms offer discounts on first time customers, so you can shop around to find a good deal.
Get Fired Up And Start Losing Weight!
A great way that may help you lose weight is to reduce the amount of alcohol you drink. Alcohol contains more calories than protein or carbohydrates and it’s very easy to drink too much. By limiting the amount of alcohol you drink, you’ll be more able to achieve your goals.
To ensure that you remain committed to your weight loss plan, get everyone in your family excited about eating healthy foods. Make the same snacks and meals for each person living in your household; that way, you won’t be tempted to eat one of the unhealthy foods that they are indulging in.
Don’t think that you should take things too seriously when your diet goes wrong. There is no need for perfection. If you give in to temptation and consume some ice cream, remember to do a bit more exercise to compensate. If you’re not able to do more exercises, don’t sweat it. Guilt and self-abuse detract from your goal. Keep on going forward.
If you are having difficulty losing weight, one thing you can do is take some time to think about what is getting in your way. Are there any mental roadblocks? Do you think if you lose weight that you’ll have to spend a lot of money on new clothes? That perhaps friends will be jealous? Maybe you’re just so busy you haven’t had time to plan it out. Take a half hour to think or write about the things that might be keeping you from it. You might surprised how much this can help!
A great way to help you lose weight is to stop eating potato or tortilla chips and start eating pretzels or pita chips instead. Pita chips are made with all natural ingredients and pretzels are very healthy, as well. Making a small switch like this can lead to great results.
A good way to stay fit is to avoid eating snacks like chips or cookies. These foods might taste good, but they’re very poor in nutrition and won’t help you reach your fitness goals. Instead, try snacking on a handful of almonds, or even some pretzels.
Take notes while dieting. From foods eaten to exercises performed, more and more research is showing that people who keep records of their weight loss journey are more successful and can even lose much more weight than those who do not. Writing everything down forces you to hold yourself accountable and take responsibility.
A sneaky form of weight-loss sabotage lurks in your cupboards and cabinets. If you want to simplify your efforts at losing weight, first, clean out your cabinets of all high-fat, high-sugar, low-fiber foods. It may seem wasteful, but if those foods aren’t in the house, you won’t be tempted to eat them in the first place.
If you want to lose weight by exercising but don’t like to break much of a sweat, try walking. Walking quickly and aerobically (around four miles per hour) can burn over 300 calories for a 150 pound person. This is a great way to ease yourself into more intense workouts and also a relaxed way to exercise with others and still maintain a conversation.
Walking is a lot better for you than you may think if your goal is to lose those stubborn pounds of body fat. Not only does the exercise help you to burn calories, but the oxygen you take in from walking outside will also allow your body to become a literal fat-burning machine and melt that fat away efficiently.
Implementing a regularly scheduled meal plan is one way to train your body to manage hunger and thwart pesky cravings. Decide on a set time to eat breakfast, lunch and dinner. If you find yourself feeling especially hungry, you can supplement your caloric intake with a scheduled snack time between meals. This helps your body establish a normal routine, which will stave off those random, all-of-a-sudden, snack attacks.
A simple way to aid you in your weight-loss goal is to grow your own food. Fresh fruits and vegetables are good for you, and if you grow your own, they are more readily available to you, which will create a more nutritious diet. Also, you can always preserve those fruits and vegetables you do not use so you have them throughout the whole year.
Eliminate or greatly reduce fried foods from your diet. Try baking, grilling or any of the many other, healthier ways to cook your meats and vegetables. You will find that the options for different flavors are endless, when you use different cooking methods, seasonings and marinades, for flavor, instead of fat.
Creating a timeline for your weight loss goals is very useful when you translate it into a calendar or poster since it is tangible. Having something you see every day as a reminder of your goals will not only keep you on track but also make you more motivated which will bring you one step closer to where you want to be!
Make sure that you are successful with your weight loss program by find the strategies that work for you. It becomes less of a challenge if you are working with your own style and needs. Try using one or more of the tips above and you will find the success you are looking for.
How to get fired up about weight loss
Picture a bunch of cavemen sitting around a campfire. One of them starts grunting about how he’d love to hunt, kill and eat a wooly mammoth. “Ugh!” his buddy replies. “Ugh ugh, ugh ugh-ugh-ugh.”
The idea that wanting to do something is easier than doing it is old as time. It certainly comes up whenever we set out to drop a few pounds. The good news: The motivational tools you need are right inside of you.
Tip 1: Find your inner fire
Ask yourself a simple question: “Why do I want to lose weight?” The answer here should be all about you. Don’t worry, you’re not being selfish: Studies show you have a better chance of weight-loss success if you want to improve your own health, rather than giving in to outside pressure.
There are so many awesome answers. Maybe you want to turn heads on the street, in your kitchen, or at an upcoming class reunion. Or how about rocking that T-shirt like it’s 1999? Maybe it’s about having more energy to play with your kids, have fun with your buddies, and get busy with whoever notices that new physique. Last but definitely not least, how about living longer — for you and for your loved ones — and enjoying time with them more. To learn more about the amazing benefits of weight loss.
Tip 2: Use your “why” as motivation
Enjoying a longer life with loved ones is a popular reason for losing weight — and rightfully so — but isn’t seeing them in person enough? Thing is, your kids probably aren’t around at work, and your significant other may not be there for the morning commute. So here’s an easy tip: Find a photo of the brood and use it as your screensaver at work or as the background image on your phone. Then, when you feel those junk food cravings coming on, or want to take the elevator instead of the stairs, simply glance at the screen. (This also works with sexy selfies. Just don’t use them at work!)
Likewise, if rocking a tight tee is your goal, find a few you like and use them as reminders. Hang one on your bedroom mirror, drape another over your chair at work, wrap a third around the headrest in your car, you get the idea. In moments of weakness, simply look to the shirt! (Or to the jeans you want to wear to that class reunion, or to the beer-league jersey that used to fit…again, you get the idea.)
With your “why” front-and-centre you’ll never lack for motivation. Then, when you reach your weight-loss goal, you can celebrate like caveman. Mammoth steaks, anyone?
Getting a poor night’s sleep doesn’t just make you cranky—it can also make you gain weight. Research shows logging less than eight hours a night increases your levels of the stress hormone cortisol, which negatively affects the microbes in your gut, slowing your metabolism.
Previously reported by Men’s Health, just one night of bad sleep can slow down your metabolism the next morning, reducing the energy you expend by up to 20 percent. according to a study in the American Journal of Clinical Nutrition.
Not sleeping well can also disturb your your hunger hormones, making you more likely to eat junk food. A 2017 UK review and meta-analysis found that people who slept 5.5 hours or less per night ate an extra 385 calories throughout the day after compared to those who slept for at least seven to 12 hours.
With less sleep, you’re also more likely to indulge in late night snacking, that could sabotage your weight loss goals. Previously reported by Men’s Health, “Eating carbs in the evening leads to metabolic problems, because the body is more resistant to insulin at night,” explained Aaron Cypess, MD, PhD, in a previous interview.
This can result in a higher blood sugar, which can contribute to weight gain and other complications. Protein doesn’t cut it here either—it only takes a few extra steps for protein to be converted to carbs and fat. Any extra calories at night will be stored as fat, so eat dinner early and keep snacking light.
Fortunately, you can reverse course and keep your metabolism cranking overnight with a good night’s rest using these simple steps.
1. Lift weights at night
After work, head straight from your desk to the dumbbell rack and you can boost your metabolic rate for up to 16 hours, according to a recent study in Diabetologia.
2. Drink a casein protein shake
Feed your hungry muscles by trading whey for casein in your post-workout shake. This slow-release protein is gradually digested over 8 hours and keeps your metabolic fires burning through the night.
Dutch researchers also say that casein enhances protein synthesis, which helps you cut an extra 35 calories a day for every pound of new muscle gained.
3. Take a cold shower
An icy shower does more than flush out lactic acid after the gym. Research in PLoS ONE finds that a 30-second freeze is all it takes to activate your body’s brown adipose tissue, or “brown fat”—which, when fired up, melts as much as an extra 400 calories in bed.
Make sure you stick your head under the faucet: More brown fat is stored in the back of your neck and shoulders.
4. Drink green tea
The flavonoids found in green tea boost your metabolism—and if it’s your third cup of the day, you’ll burn 3.5 percent more calories overnight, according to a 2016 study in the American Journal of Clinical Nutrition.
Don’t worry about caffeine content. Green tea will help keep you up for the news at 10, but not all night.
5. Sleep in a colder room
Cranking the radiator at night burns through little more than your gas bill.
Research from the National Institutes of Health says that turning down your thermostat to a cool 66 degrees Fahrenheit cuts 7 percent more calories, as your body burns fat to maintain its core temperature.
6. Explore intermittent fasting
You may have hard of Intermittent Fasting (IF) — the practice of consciously having calorie-free blocks of time throughout your day or week, sometimes up to 16 hours a day without food. This could mean that you may stop eating at 7pm in the evening, and then not eat anything at all until 11am the next morning.
“When we eat, insulin — the main storage hormone for fat — goes up and we store fat, or glycogen, in the liver. When insulin goes down, we start to break down glycogen and burn fat. Low levels of insulin tell the body to start burning its stored fat,” explains Samantha McKinney, Registered Dietitian at Life Time, RD, a registered dietician at Life Time, a national fitness company with over 150 locations. “Second, fasting prompts cells to make new mitochondria — and the more mitochondria you have, the more fuel you burn. There is a direct line between mitochondria and metabolism. Your mitochondria take carbs and other nutrients and burn them for energy.”
Studies focused on the effects of IF on humans have been limited; some studies have found that following an IF plan is no more effective than standard calorie restriction. But the clear, concrete rules—a daily structured block of not eating—can be easier to follow than other weight loss plans.