10 Lifestyle Changes for Weight Loss

Contrary to what some fitness experts claim, you do not have to turn your life upside down and sacrifice all you find pleasurable in the world to lose weight. The trick is to know which small changes, when made together, add up to make a big difference. Each of these ten tips is easy to implement on its own, and if you can tick off all ten boxes, the number you see on the scale each week will start shrinking.

Eat In: Studies show that people consume 300 more calories per meal when they eat out, so if you are serious about cutting back, spend more time in the kitchen and less making reservations. Preparing foods in bulk on the weekend makes it easier to get healthy meals on the table during the week.

Get a Scale: Weigh yourself each week and record your weight in a journal. This lets you know if what you are doing is working and keeps you accountable at least to yourself. Hiding from the scale is just hiding from the truth so make sure you have one, and make sure you use it

Quit Drinking Calories: If you drink soda, juice, beer or other caloric beverages, you could be adding hundreds of additional calories to your diet each day. Stick to water, tea and other calorie-free beverages, and take adequate fluids to stay fully hydrated.

Get Active: Working out is great, but what about all the hours outside of the gym? Take the stairs, walk to the store, do some gardening; anything that gets you off of your butt and burns some extra calories.

Decompress: Modern life can be quite stressful, as we all seem to be juggling busy schedules and biting off all we can chew. Manage your stress levels, meditating, or spending quiet time doing something relaxing and enjoyable.

Dinner Salad: Fill half of your dinner plate with a fresh salad each night. Baby spinach, cucumbers, cherry tomatoes, carrots, seeds and nuts are great ingredients to use. Use a light vinaigrette instead of a thick, creamy dressing. A good salad is healthy, delicious and filling, and it will reduce your calorie intake at dinner.

Cultivate Motivation: Use photos, collages, inspirational quotes and anything else that will keep you going when you feeling like calling it quits and ordering a pizza. Will power is giving up what you want now to get what you want most keep that in mind for those times when you feel like throwing in the towel.

Plan a Cheat Meal: Allow yourself to enjoy one meal each week where you can eat whatever you like. Use it as a psychological breather and eat whatever you have been craving during the week.

Look in the Mirror: It tells you the truth, like it or not. If you do not like what you see, do not cry about it start changing it instead.

Clean House: If you do not want to eat it, get it out of your house. You will probably give in and eat at if it is there so get rid of it now!

Continue Reading

6 foods that will help you burn fat

We all know the feeling. You are trying to lose weight by spending hours at the gym while eating restricted diet. And everything seems fine for a time. You are losing pounds and each day you are a step closer to achieving your goal. But something is amiss. You’ve been restricting yourself too much lately and your motivation is now lost. Suddenly, you are not able to restrict yourself any longer. And soon you’ll find yourself back at the starting point. Feeling miserable and uninspired to make a change. Sounds awful, doesn’t it? But what if I told you that there are certain foods that you can eat as much as you can. Foods that will actually help you lose weight. Here are the top 6 foods that help to burn fat, proving to you that losing weight has never been easier.

1. Fish

Two types of fish that help you burn fat are salmon and tuna. These fish are extremely healthy because they are full of proteins and healthy fatty acids – a foundation of fat burning. Try to eat these fish at least three times a week with addition of vegetables

2. Eggs

Because they are full of B12 vitamin, eggs will burn your fat in no time. Eat eggs for breakfast and you will feel full during the rest of a day. You’ll eat a smaller amount of calories and in time you’ll loose a significant amount of fat.

3. Fresh fruits and vegetables

You know that fruits and vegetables are very healthy. But how often do you eat them? Preparing fresh fruits and vegetables are much harder than simply opening a can or a frozen pack. But it pays off. If you are eating fresh fruits and vegetables few times a day, you’ll soon notice a positive change in your weight and even your hair and skin.

4. Cinnamon

Cinnamon is very small, yet powerful spice. Only a small amount of it will help your metabolism to work twenty times faster than before. Furthermore, cinnamon lowers your blood sugar level. These are more than enough reasons to include this wonderful spice in your diet.

5. Integral cereals

If you are trying to lose fat you’ll definitely need some fibers to keep you full. And foods rich in fibers help your body to cleanse. Integral cereals are very good source of fibers. Try to eat them at least 5 times a week.

6. Olive oil

Did you know that your body actually needs fats? But there are very few good fats. And olive oil is rich in these good fats. It will help in balancing your diet and burning fat.

Continue Reading

Top 5 Weight Loss Exercises

Are you tired of dieting and not getting the results you want? Have you already experimented in all sorts of weight-management strategies? Have you tried eating very little frequently, or crash diets, carb-free, deprivation, after-5 diets, fat-free, sugar-free, fruit only diets? There is a wide array of diets out there, but nothing seems to work for you?

When you are looking to shed pounds and dieting is not working, then it is time to resort to exercise. Here is a list of the 5 best weight loss exercises or routines that will surely help you lose that unwanted fats you can’t seem to get rid of.

1. Cardio

If you are new to exercising, cardio is the best way to start. Brisk walking is the easiest form of cardio and a great way to sweat off those unwanted fats. As you become more fit, you can add some jogging into your routine. Brisk walking for 30 minutes and then having a 30-second jogging breaks for every 3 minute intervals will help burn more calories. Not only does it help lose those fats, it also makes the lungs stronger.

2. Push-Up

Push-ups are good full body work outs. It helps the chest, shoulder and arms gain strength. Push-ups work on a huge number of muscles on your body. Push-ups help your abs and your lower body too. This routine trains majority of your muscles to work together. If you feel that this is too strenuous, you can always start with half body push-ups. Half body push-ups are the ones where you bend your elbows and lower body down until it is halfway to the ground.

3. Crunches

A crunch is an exercise to strengthen your core muscles. It is a good strength- training program. Although it may sound easy, you must pay attention to your form when you are doing this. Improper form when working out can injure your back and muscles. That being said, you will just cause more harm than good.

4. Squats

A squat is a full body complex exercise. You squat by bending your hips, having your arms forward and keeping your back straight. Like push-ups, squats work your whole body. This exercise help build your leg muscles, the hamstrings, quadriceps, calves and your upper body. If you are doing it correctly, squats can cause the body to release testosterone. This is paramount in building muscle in your body. A squat is an outstanding way to prevent cardiovascular diseases and obesity.

5. Planks

Many people think planking is easy and don’t take this exercise seriously. What most people do not know is that this is a very beneficial exercise in losing weight. Planks strengthen your core and have a pleasant “side effect” of diminishing back pain. They also strengthen your upper back muscles.

So wherever we put it, exercise still wins over dieting. According to the latest studies, if you want to lose calories, it would be better to get moving than starving yourself. Do still want that perfect shape, or do you just want to be in the right shape? What are you waiting for? The above exercises will be perfect for you.

Continue Reading

Examples Of Fat Burning Foods

There are specific foods that you can eat that can assist you in the process of weigh loss, this should not be confused with eating healthy but instead you concentrating on consumption of fat burning foods. Healthy eating involves making sure that your meals are balanced diets. Basically the meal should have all the nutrients the body requires in order to function properly. Just because you are eating healthy doesn’t mean you are going to lose weight. You should really consider adding fat reducing foods to your already healthy diet to achieve this.

The reason for eating fat burning foods is that they make the body burn calories by breaking down these types of foods. These foods are rich in protein, fiber and water. They are very filling and have very few calories compared to processed foods, what this means is that you won’t feel hungry quickly and rush to serve another plate just after a few hours. It would be the exact opposite if you went and had a meal loaded with carbohydrates, the carbohydrates would be digested quickly and you would eat more to fill up again. The excess carbohydrates that you take would eventually turn into fat.

Here are some of the foods that you should consider when considering a weight loss planned meal

These foods are rich in fiber. Researchers have shown the body burns a lot of calories when you consume whole grain foods. Burning calories is one of the ways to lose weight. Examples of whole grains are oatmeal, buckwheat, brown rice, barley, bulgur, corn and many more.

Lean meats: When you consume protein roughly thirty percent of the calories it contains will be used to burn calories. For example, if you eat protein with 100 calories, 30 of those calories will be used to break down the protein. Some of this type of meats are skinless breast chicken, red meat, turkey, fish, venison and buffalo.

Dairy product (low-fat): In order to encourage a rapid metabolism you should consume products rich in vitamin D and calcium. These nutrients are also essential in building muscle mass. Skim milk and low fat yoghurt are some of the examples of the dairy products that you should look for.

Green Tea: Green tea has a compound called EGCG (Epigallocatechin gallate or epigallocatechin-3-gallate) that speeds up metabolism in the body.

Lentils: The human body’s metabolism slows down when we lack a specific nutrient. According to scientists nearly twenty percent of the population lacks iron. Luckily lentils, from the legume family, are readily available and they contain a lot of iron. There are different kinds of lentils such as puy lentils, brown lentils, red lentils, beluga lentils and the macachiados lentil.

Hot peppers: Eating red hot peppers will make you burn some of the calories in your body. Hot peppers contain Capsaicin which gives them their properties.

It’s possible for you to lose weight without ever putting one foot in the gym, by simply consuming the foods that have been mentioned. Imagine how your body would look like if you combined these foods and the gym together.

Continue Reading