Are you tired of carrying excess weight? Are you hungry to lose fat? Dieting persistently can help you shed either a few extra pounds or transform your entire physique. The formula remains constant: reduce your caloric intake and increase the amount of calories you burn through exercising to shed unwanted body fat.
Forget quick fixes. Focus on making a lifestyle change to lose weight permanently. Your goal should be to lose weight at a steady pace and keep the weight off for good, to improve your overall health and feel good about yourself.
To boost your fat burning efforts consider adding an exercise component to your weight loss program.
No Fad Diets
Avoid fat diets promising permanent weight loss in a short time frame. These strategies backfire in the long run as cutting calories drastically slows down your metabolism, ceasing weight loss or even promoting weight gain. Stay away from diets concentrating on eating one food or drink. Consume a balanced, nutritious diet, for lasting results.
Eat Small Meals
Take in small meals to remain satiated and boost your metabolism. Eating large meals makes you feel sluggish and can also boost your insulin levels, promoting weight gain. Eat moderate to small portions to feel full yet energized throughout the day.
Eat Frequent Meals
Consume meals every three hours to put your metabolism into overdrive. Eating frequent, small meals creates a fat-burning, thermogenic effect. By eating every three hours you reduce the urge to overeat yet remain satiated.
Ingest the Proper Food Groups
Eat lean proteins like chicken breast, turkey breast and lean beef to feed your muscles critical amino acids which it uses to fuel growth—the more muscle mass you have, the more calories you burn since this type of tissue requires more energy to maintain. Consume complex carbohydrates like oatmeal, vegetables and fruits to fuel your exercise sessions and keep your blood sugar levels stable, reducing the likelihood of weight gain. Research, such as a study performed at Pennsylvania State University, found that similar calorie controlled diets either rich in whole grains or refined grains led to different reductions in belly fat, with the whole grain diet producing a greater loss.
Eat healthy fats like olive oil and natural peanut butter to satisfy your hunger cravings. A study that appeared in Diabetes Care found that a diet rich in healthy, monounsaturated fats reduced belly fat the most compared to diets high in carbohydrates or saturated fat.
Drinking eight, 8 ounce glasses of water daily can help you feel full, energizes you and improves the effectiveness of your workouts. Don’t wait until you are thirsty to drink water, as this means you are already dehydrated. Start sipping from a water bottle upon waking to adequately hydrate and accelerate weight loss. Several studies have found that drinking one to two glasses of water just before a meal led to consuming less calories while eating.
Cut Out Empty Calories
Reduce consumption of soda, hard candies and fatty sweets like doughnuts to lower caloric intake and promote weight loss. These high calorie foods offer you little nutritional value. Replace with water, fruits and vegetables, but don’t hesitate to have a cheat meal or two each week. Remember to not hold yourself to a standard of perfection and deprive yourself—this will lead you down a road of binging and guilt.
Slow and Steady
Aim to lose one to two pounds of body fat each week. Losing weight at a quicker pace can backfire, leading to increased weight gain. Shedding weight at a slow and steady pace keeps your metabolism humming along at a consistent pace, helping you burn calories and lose fat. When you cut food drastically and lose weight rapidly, once you resume eating normal amounts of food, your body will become much more efficient at storing fat in the event of another famine; it is smart like that.
Weigh Yourself Once Per Week
Pick a day to weigh yourself. For example, step onto the scale every Saturday morning to monitor weight loss for the week. Don’t panic if you don’t lose weight each week. You might have shed fat and gained muscle mass, and since muscle mass is denser than body fat the scale might jump a pound or two. Observe how your pants fit you. Do you notice increased slack in the waist area? Then you are likely losing fat.
Study Inspiring Figures
Losing weight can be among the most difficult challenges you face. Most people have developed a strong attachment to food, making weight loss an extremely uncomfortable task in a world where food is readily available. Study people who have shed large amounts of weight. What drove them? How did they remain motivated? Use similar tactics to remain on purpose and burning fat persistently.
Get a Life
Many sabotage their weight loss efforts by focusing too heavily on their diet: what they eat, how frequently they eat, counting calories and obsessing. Get a life. Focus on your job, or business. Don’t forget to have a social life too. Detaching from weight loss can help you lose weight with greater ease as you obsess less and enjoy the aspect of shedding unwanted fat.
Kelli Cooper is a freelance writer who is passionate about health and wellness and she is glad to be able to share information to help people improve their lives through her writing. Sometimes a structured weight loss program is the best thing to help keep you on track; check out a discount coupon to join Weight Watchers or a coupon for Medifast diet food for great deals on these popular diet programs. Besides her contribution to TotallyTop10, Kelli has contributed to numerous blogs that offer information on weight loss and healthy eating. On a personal note, she is an avid traveler and uses her online income to fund her journeys all over the world.