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Easy Weight Loss Tips
Easy Weight Loss Tips.
In the past 30 years the number of people who suffer from being overweight and obesity has grown significantly. The weight loss industry is growing to meet the demand, but the number of people who are overweight only continues to grow.
What’s the problem?
Here’s the bottom line. The real way that people can lose weight and keep it off is not related to a fad diet, eating only cabbage or plugging into some electrical stimulation program that promises to work off the fat and make you a lean, mean calorie burning machine.
Instead, the real way that real people lose weight is to do the work of living a healthy lifestyle. Here are 10 of the most important tips you can follow to lose all the weight you want.
1. Sleep
Often overlooked, sleep is important to your overall health and weight loss efforts for a number of reasons. Many people will eat more if they are tired in an effort to stay awake. The behavior is subconscious and most are never aware that they were doing it! Sleep reduces your stress and your cortisol levels, a hormone which can encourage the body to put on more fat. When you are sleep deprived you are also more likely to give in to temptations.
2. Water
A simple 8 glasses of water per day (8 ounces each) will also help your body to flush toxins and burn calories and fat more efficiently. Just a 1 percent dehydration can reduce your performance at tasks that require analytical skills, like math, and you will percieve that you are hungry instead of thirsty. If you feel hungry, the first thing to do is drink 8 -10 ounces of water and wait a few minutes. You just may have been thirsty!
3. Exercise
Excercise is important to any weight loss program because it helps your body to burn calories. However, don’t be gung-ho at first or you’ll be so sore the next day that you’ll drop your exercise routine. If you’ve never done a fitness program work up to walking for 30 minutes everyday and move on from there.
4. Calories
Each calorie might be burned differently in your body, but don’t be fooled into thinking that they don’t count. I don’t care if the calories you eat are all carbs, all fat or all protein (depending upon which camp of nutritional experts you ascribe to) if you eat many more calories than you burn off everyday you’ll gain weight. Try www.myfitnesspal.com to help track your nutritional intake, set goals and produce reports about your eating habits.
5. Fat vs carbs
There are some who still believe that eating a low fat diet is the way to better health and lower weight. However, all you are doing is increasing the amount of carbs you eat to make up for the calories lost. Carbs will increase your cravings, spike your blood sugar and increase the amount of triglycerides your body produces. Try increasing the amount of GOOD fats you eat, from nuts, seeds and fatty fish or avocados. You’ll feel more full for longer periods and lose your cravings for sugar and sweets.
6. Change Your Environment
Just like smokers must leave an environment that triggers their desire to light up or an alcoholic shouldn’t go into a bar, so you should change your environment and leave behind the places and friends who trigger your desire for high calorie foods or multiple snacking during the day.
7. Reduce Stress
Many people are stress eaters and will eat to reduce their level of stress or when they are celebrating. Learn some techniques to reduce your stress. You’ll also reduce the amount of cortisol your body produces. This hormone secreted by the Adrenal glands on top of the kidneys will produce more body fat.
8. Get up during the day
Even if you spend an hour a day working out, you will continue to be at higher risk for weight gain and heart conditions when you spend your day sitting behind a desk. Put a timer on your computer and get up every 15 minutes to stretch, walk a bit and get the blood moving. It will keep your body burning calories too.
9. Be accountable
Find a friend or relative who is making the same positive lifestyle changes you are and team up. Life is easier when you have someone to call when you dont’ want to walk or that chocolate cake is calling you.
10 Be realistic and consistent
It can be hard to be realistic when everyone you see is model thin and each diet promises you instant results. Just remember that it took more than 2 weeks to put the weight on and it will take more than 2 weeks to take it off. Work consistently at changing your lifestyle choices and recognize that little changes can make big differences in the long run.
RESOURCES
CNN Health: 11 Simple Weight Loss Tips
http://www.cnn.com/2013/09/04/health/easy-weight-lo
ss-tips/
USA Today: Our 25 Best Weight Loss Tips from over the years
http://usatoday30.usatoday.com/yourlife/fitness/weight-loss-challenge/2011-01-03-WLCbesttips03_ST_N.htm?csp=34
Womans Day: Our Best 75 Weight Loss Tips
http://www.womansday.com/health-fitness/diet-weight-loss/weight-loss-tips#slide-1
Cosmopolitan: The 10 Best Weight Loss tips ever
http://www.cosmopolitan.com/advice/health/10-best-weight-loss-tips-ever-0809
Chris Pirillo: 50 Weight Loss Tips
http://chris.pirillo.com/50-weight-loss-tips/
How To Lose Fat With Cross Training
The goal to lose a greater amount of fat and weight may drive you to look for different exercises and different nutritional programs. Remember that fat loss and weight loss are a combination of both exercise and nutritional intake. However, doing one thing over and over again can get boring and definitely will reduce the amount of fat your body burns for fuel.
This is because your body and muscles will get used to doing the same motions. This repetitiveness will reduce the efficiency of calorie burn as your body becomes accustomed to the way in which it is being used. This repetitive muscle behavior will also reduce the amount of muscle that your body develops over time.
Instead, it is important to change what you are doing over a period of time to keep your muscles confused and burning calories and fat consistently. And one way of doing that is to use cross training. Cross Training is a method of usine two or more sports in order to improve your fitness and performance. But cross training is also important without performance to reduce repetitive injuries to your joints and increase the benefits from the fitness programs.
Reducing your fat requires both cardiovascular work and strength and weight training. You can cross train between kettlebell workouts to get both cardiovascular and weight training or CrossFit to achieve the same thing. Incorporate dumbbells or weight machines once a week and mix up the other cardiovascular training you are doing during the remainder of the week as well.
Walking, at a fast intense pace that increases your heart rate and breathing, is a good way to reduce the workload on your joints and reduce your risk of injury. Biking is non-weight bearing on your hips and knees but will still work the legs and heart. Rowing has the same benefits but may be more stressful on the knees than biking or walking.
One of the problems with consistently doing the same program is mental boredom. Mixing it up during the week, including team sports such as basketball pick up games or volleyball, will improve your mental outlook about your fitness program and therefore your motivation to keep going to achieve your goals.
RESOURCES
ACE Fitness: What is cross training and why is it important
http://www.acefitness.org/acefit/healthy-living-article/60/36/what-is-cross-training-and-why-is-it/
Active: The Best Cross-training for Runners
http://www.active.com/cycling/articles/the-best-cross-training-for-runners
How To Reduce Fat With Cross Fit
Historically, CrossFit Training was started by Greg Class, a high school gymnast, and his wife Lauren Glassman. In 1995 it was brought into recreational and public gyms. In that same year, Santa Cruz police department hired Lauren Glassman to be able to train the troops.
For seven consecutive weeks, the “Gagetown Infantry School” was focused in various tests in fitness categories that include strength, agility, stamina, flexibility, balance, accuracy, speed, power, coordination and respiratory endurance.
In other testing CrossFit training also rendered good results using the above criteria – all of which are necessary in burning fat and reducing overall fat on your body. (1)
CrossFit is principally a strength and conditioning program that many different police, and tactical operations team use to achieve a broad based overall level of fitness that is not specialized, but instead gives the athlete the tools he needs to be in the best overall fitness achievable.
The program itself doesn’t change based on the ability of the athlete. For instance, the type of work done for an elderly individual recovering from cardiac disease or an elite athlete will be the same. The regimen stays the same, the intensity is scaled up or down to accomodate the needs of the individual.
The program using plyometric jumps and nontraditional weight equipment, such as kettlebells and sandbags. Because the program is somewhat explosive, it also increases the risk of injury to the athlete. It is important to work with a personal trainer who is very familiar with the program to learn the moves well before doing it on your own.
CrossFit incorporates both the cardiovascular and the strength training needed to require your body to start burning fat instead of the carbs that are easier to burn. This higher intensity exercise will also burn more calories overall in a shorter period of time.
(1) CrossFit Journal: CrossFit Training for Law Enforcement
http://library.crossfit.com/free/pdf/61_07_CF_Train_Law_Enfo.pdf
RESOURCES
ACE Fitness: What is CrossFit Training and is it Appropriate for the Average Person
http://www.acefitness.org/acefit/healthy-living-article/60/648/what-is-crossfit-training-and-is-it/
Quick Weight Loss Tips
3 Quick Weight Loss Tips
You may think that losing weight is impossible; but really it isn’t. However, if you are thinking that it happens right away without absolutely any effort on your part; that is where you are wrong. If you are serious about losing weight and you are willing to stick to a healthy eating plan/diet, as well as changing your mindset, you will find that you will be able to lose your extra pounds quickly.
Both weight loss and diet plans are things that come and go in your life. They may even be your fad of the week and you begin to go after the concept without fully understanding how it can work for you. There are some diet programs that have been around for a while that really do work.
But if you begin to rely on just one special diet program you may fail because it is not appropriate for your personal genetic makeup. There could also be adverse side effects that may occur over a certain amount of time, which could result in some serious health problems.
You will also soon find that weight loss is more of a lifestyle than it is a type of physical act. There are a variety of different reasons why people fail at weight loss programs in general. The majority of these people failed due to not being properly motivated to lose their weight. There are a few tips though that you can do to help you avoid the failures of dieting.
1. Effort
* You will need to be ready to put forth some effort on your part. You need to be able to visualize your overall weight loss goal and push yourself towards the goal line.
2. Focused
* You will also need to be sure that you are staying focused on your overall weight loss goal. If you are willing to stick to a strict exercise routine as well as a dietary plan you will be well on your way. It may be discouraging because it may take some time to see results but it is important that you continue to stay focused. You should share your goal with your friends and families who can lend you support if you are down and help you get back on track.
3. Exercise
* You need to realize that losing weight can be fun and not associate it with work or a chore. If you are trying to lose calories do your exercise in ways that you would normally have fun. Play ball with your kids, play tennis, go jogging, take your kids to the mall and walk around. These are all still great forms of exercise and they will help you burn the calories.
If you are looking at losing weight quick, there will be a lot of effort involved. If you are not willing to put in the effort, that it will take to lose weight, you will fail.
How To Work Your Abs When You Are Obese
3 Great Abdominal Exercises For Obese People
Heavier people need to do special abdominal exercises for obese people to avoid injury. Many of the popular exercises people do today are too much for someone not in shape. Some abdominal exercises for obese people are even especially designed for those who have trouble standing for long periods or getting up and down from the floor.
Because some obese people have special exercise needs, abdominal exercises for obese people that they can do while sitting are ideal. Sitting exercises are less likely to put strain on joints like the knees. An obese person may already put a lot of pressure on their knees, so low impact exercises are best.
The first sitting exercise may seem like a very easy one. But for some obese people it’s enough to start them down the road to getting healthier. And when done regularly, this exercise will start to tighten and tone the muscles of anyone who does it. It’s good for thin people and obese people, as well.
Sit in a chair and keep your back straight—don’t slouch. If you have hand weights or dumbbells, then you can hold them in front of your chest. If not, you can hold a can of soup in each can, or start out without anything at all.
Hold your abdominal muscles in and slowly turn your upper torso to the right, while keeping your hips firmly planted on the chair and facing forward. Use your stomach muscles to turn your body back to the center position. Do the same thing now, going left. Start out just doing 12 to each side and build up. The heavier the weights you hold, the more it works the muscles.
Another of the great abdominal exercises for obese people is simply to sit in the chair and lean over like you’re going to touch your toes. Make it a small movement, don’t lunge forward, and slowly draw back up. Make sure you’re using your stomach muscles and not your back.
You can also do these a little to the side to work the sides of your tummy. Just instead of leaning straight forward, turn your torso lightly and go straight down a little to your right, then back up. Once you’re raised, then turn and go down a little to your left. Slowly raise back up.
You can also cycle through all of them for the best results. Go straight down, to the left, to the center, to the right, then back to the center. Do these until you’ve done the center one 12 times, then build as you get stronger.
Another great exercise if you can lie down on the floor on your back is to do simple leg lifts. Bend your knees then straighten one leg. Raise that leg straight up several times, then switch. This tones the neglected lower stomach.
These are some of the best abdominal exercises for obese people that don’t take long to do, but if you do them every day you’ll see a difference.