Do you need to shed weight? Losing weight helps you feel better about yourself while providing you with numerous health benefits. You can lower your blood pressure, reduce the risk of cancer and remain fit by shedding excess pounds.
Use a combined approach of diet and exercise to lose body fat, fit into smaller-sized clothes and boost your mood.
Use Compound Free Weight Movements
Resistance training helps boost your metabolism, aiding weight loss. Compound heavy movements like squats, dead lifts and bench presses recruit multiple muscle groups. These exercises stoke your metabolic engine, helping you shed weight at a quick pace.
Do four sets of 12 repetitions for each exercise. Using a high number of repetitions turbocharges your metabolism. Rest 45 seconds between sets to ramp up the intensity of your workouts.
Eat Small Meals Every 3 Hours
Consume small meals every 3 hours to remain satiated and elevate your metabolism. Eating smaller, frequent meals makes you feel full, curbing your appetite and helping you resist the urge to overeat.
Include 3 Food Groups in Meals
Mix a carbohydrate, protein and fat source in each meal to consume a balanced, nutritious diet. Eating a well-rounded diet promotes weight loss for the long term, aiding your transition into a new, healthy lifestyle.
Consume lean proteins like chicken breast, turkey breast and tuna fish. Eat healthy fats like olive oil and canola oil, along with natural peanut butter. Take in complex carbohydrates like oatmeal, whole wheat bread, fruits and vegetables.
Use Anaerobic Training
Anaerobic training consists of exercising in short, intense intervals. These sessions put your metabolism into hyper drive, increasing your fat loss. Examples of anaerobic exercise include sprinting and boxing.
Employ Aerobic Training
Aerobic training elevates your heart rate for a sustained period, helping you burn more calories and lose weight. Jogging, running, and brisk walking are suitable forms of aerobic training. Engage in at least 30 minutes of aerobic training for 5 days each week to shed fat.
Eat Spicy Food
Eating spicy foods like chili pepper boosts your metabolism, creating a thermogenic effect which aids weight loss. Add hot sauce to meals for a metabolic kick.
Drinking eight to ten 8 ounce glasses of water daily helps you feel full. Feeling satiated reduces the urge to overeat. Taking in sufficient water each day also helps fuel your intense resistance training and cardiovascular sessions. Studies have found consuming one to two glasses of water before a meal resulted in less calories consumed during a meal.
Get Enough Sleep
Getting enough sleep each night can increase the intensity of your exercise sessions, helping you burn more calories. Receiving the required amount of sleep can also reduce weight gain by curbing the production of appetite-stimulating hormones that appear to rise with inadequate sleep.
Toss Away Your Car Keys
Instead of driving to the local store try walking. Burn more calories and shed weight. Take the stairs instead of the elevator at the mall. Each calorie burned aids your weight loss campaign.
Drinking green tea or coffee gives your metabolism a kick start, promoting weight loss. Drink one to two cups of caffeine-rich beverages daily to boost your metabolism, burn more calories and shed more fat.
Before starting any diet or exercise program to lose weight please consult a physician.
Kelli Cooper is a freelance writer who covers a range of health topics. Particular areas of interest include natural strategies for managing mental health, nutrition and how to lose weight naturally.