We all aware that losing weight is not easy, and whoever tells you differently is lying. It takes commitment, hard work and for most of us, this is a complete lifestyle makeover. Ill share 7 tips that will help to make losing weight much easier base my own experience:
1. Limit Your Calorie Intake
Losing weight boils down to simple math. To lose one pound weekly, burn or cut out 3,500 calories in the course of seven days. That breaks down to 500 calories per day. It’s difficult to cut out that many by dieting alone, especially for someone who loves to eat. The most effective approach is this combo. Cut out 250 calories from your diet and burn 250 through exercise everyday. Choose to either cut out one 250-calorie item such as a serving of ice cream, or omit a few small things that add up to 250 calories a day.
2. Get Up and Out—No Matter What
Even when you’re tired, stay active with a 10-minute break to rev up your body. Taking a walk at lunchtime is a proactive way to promote weight loss. At the end of a long day, it’s easy to find an excuse to skip the gym or your run. To stay committed, tell yourself that an evening workout is a must.
3. Focus on Intense CardioDoing difficult 45-minute cardio sessions a few times a week can boost your metabolism. A study published in Medicine & Science in Sports & Exercise showed that each intense cardio sessions can elevate your metabolism even after you stop sweating, burning additional calories post-workout. Some intense cardio workouts to try: running, indoor cycling, or interval training.
4. Drink Water & Eat Your Veggies
While keeping you hydrated, regular water consumption may aid with weight loss, according to recent studies. Drinking water before a meal ensures you’re hydrated (and being dehydrated can make you think you’re hungry, causing you to eat more). What’s more, eating foods that contain a lot of water (like fruits and veggies) will fill you up faster so you end up eating less. A small study found that drinking cool water might even speed up metabolism and discourage cravings for sugary drinks like soda and juice. Now that’s a reason to stay hydrated!
Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off. Fruits and veggies are low-calorie and often loaded with filling fiber.
5. Stop Eating Junk Food
It may seem obvious, but junk food is your weight-loss enemy. Eating foods full of sugar and fat will make you feel irritable and sluggish. To get all the junk out of your system, consider doing a two-week elimination diet by cutting out gluten, refined sugars, dairy, caffeine, and alcohol. From high energy levels to glowing skin, here are five reasons why an elimination diet can work for you.
6. Eat Fiber in the Morning
One key to losing weight is eating foods that keep you full. The strategy can help you ward off hunger pains and temptation. To start your day off right, make sure your breakfast includes at least eight grams of fiber. Try these 10 high-fiber cereals or these breakfast meals that contain at least 10 grams of fiber.
7. Build Muscle
Muscle burns calories at a higher rate than fat. (Depending on which study you read, a pound of muscle burns anywhere from 15 to 50 calories per day, compared to fat, which averages about two calories per day.) Even if you consider yourself active, it’s important to make strength training a part of your fitness routine.
So with some of this tips, it keeps you move & motivated. Remember to keep it simple & start with a small step. No rush.