Weight loss is not easy and the weight loss industry is full of myths backed by so-called experts on the subject. Companies sell expensive weight loss programs that usually do not work. This leaves many people confused as to what are the right steps to lose weight. In this article, we will show you proven ways to lose fat and look your best. Therefore, whether you want to improve your overall health or look good at carnival in your costume, follow these weight loss tips.
1. Cardio
Cardio serves two main purposes, cardiovascular fitness that benefits the heart and burning calories. Research states you must be doing cardio at least 3-4 times a week for 30 minutes. We recommend doing a HIIT cardio workout. HIIT (High Intensity Interval Training) is a good way to burn fat, build strength and endurance.
HIIT involves short periods of all out exercise followed by a slower period to recover and repeating the process. For example, you can walk and sprint. Walk briskly for 30 seconds followed by a 30-second sprint, and repeat the process. After about 10 or 12 repetitions, you will feel the burn. HIIT training has become one of the most popular forms of cardio. This is because you can accomplish more in shorter periods. An intense 20-minute walk sprint interval accomplishes more than 40 minutes of regular cardio.
One exercise that we would highly recommend in our weight loss tips is Jumping rope/skipping. Skipping provides a good cardiovascular workout. It also does not require a lot of equipment therefore; you can do it when travelling. Skipping improves the strength in your arms, legs and lower body muscles. According to the University of Melbourne Jumping rope for 30 minutes will burn 300 calories and jumping rope every day for a week for 30 minutes can burn 2100 calories.
Do interval training skipping as very few people can skip for 20-30 minutes straight. For example you can jump as fast you can for 60 seconds and then rest for 15-20 seconds and repeat this for at least 20 minutes.
2. Start Strength Training
When it comes to losing fat most people only think about diet and cardio. However, strength training can burn just as much fat as cardio. Strength training is any exercise that involves you contracting your muscles against resistance. The most common form of strength training usually involves lifting weights to gain muscle over a period of time.
With cardio, strength training and diet combined, you lose much more fat than just cardio and diet alone. Weight training builds muscle and in turn, this boosts your metabolic rate and burns more calories. Lifting weights also helps to retain muscle mass so when you lose the fat you will remain toned.
However lifting weights is not the only form of strength training; there are body weight exercises such as burpees, pull-ups, push-ups, lunges and squats. These exercises also help to burn fat and build muscle.
3. Eat a High Protein Diet
No article on weight loss tips is complete without speaking about diet. Diet is one of the deciding factors for weight loss. Without eating well balanced meals weight training and cardio mean nothing. Delivering your body a constant supply of protein throughout the entire day is essential for optimum muscle growth. Eating a high protein diet will compliment your weight training and help stimulate muscle growth. The more muscle your body has the more fat will be burned up as fuel. Protein can also suppress your appetite for hours after you have eaten.
Eat protein from natural sources such as chicken, lean red meat, turkey, fish and low fat dairy. Stay away from processed meats such as luncheon meat, bacon and hots dogs.
4. Cut Back on Carbs
Carbohydrates are one of the macro-nutrients that we need, primarily for energy. However, if you eat too many carbs they will be stored as fat. Therefore, you need to cut back if you want to lose weight. Healthy carbs to consider are sweet potatoes, yams, beans, corn, brown rice, oatmeal, whole-grain products and vegetables. Carbs you should avoid are pastries such as cakes, donuts, candy, white flour and high sugar foods.
When to Consume Carbs
You must aim to eat carbs when you know you will be most active, in this way the body will use carbs as fuel and they won’t be stored as fat. Therefore this can be before or after a workout or for breakfast as they will be broken down and used throughout the day. You will generally want to taper off your carb intake later in the evening and at night when you are less active, focusing on eating more vegetables and protein.
One of the main foods we would urge you to cut back on is bread. Bread is a staple food in households around the world however; bread is high in carbs and low in fiber. We are pointing out bread in our weight loss tips because bread is a staple in almost everyone’s diet.
5. Eat Every 3-4 hours
This may come as a shock to most people because if you were looking to lose weight you would think the best way to do it would be to cut back on your meals. You may be surprised to see this among our weight loss tips but this is a crucial factor.The head reason most diets fail is that in cutting back on food intake when most people finally get to eat they binge simply because they are hungry.
The advantage of eating frequent meals every three hours is that you do not get ravenous and binge for your next meal. It also stabilizes blood sugar levels more efficiently. The goal is to eat three balanced meals a day, which would include Breakfast, Lunch and Dinner, with healthy snacks in between. Healthy snacks include Greek yogurt, nuts, fruit- salads or protein shakes.
6. Drink More Water
We all know that drinking water is essential for survival but many people still do not understand the health benefits of drinking water and do not drink their daily quota. Drinking a lot of water is good for liver and kidney health, it rids the body of dangerous toxins and it increases energy and focus. However, besides being good for overall health drinking a lot of water helps in weight loss. Here are three ways water helps in fat loss:
It reduces food cravings
Drinking a lot of water fills your stomach and suppresses your food cravings temporarily.
Increases Metabolism of Fat
The liver metabolizes body fat, while the kidneys act as the body’s main filtration system for waste and toxins. However, the kidneys require proper hydration to work efficiently (water helps to make the toxins less concentrated and easier to process). If the body is dehydrated, then the kidneys must “outsource” some of the functioning to the liver. Therefore, the liver cannot work at full fat burning capacity, as it is “busy” helping the kidneys filter out waste.
Reduces water retention and water weight
Staying well hydrated will reduce water retention. Your body is always trying to achieve a healthy balance, so if you are constantly dehydrated your body tends to retain more water in an attempt to prevent water levels from becoming too low. Therefore, drinking more water reduces water weight.
The question here is how much water to drink exactly? Most researchers recommend drinking eight glasses of water, eight ounces each per day. However, this can vary depending on your level of physical activity, body weight and the climate in your location. As a general rule aim for eight glasses a day, however adjust your intake especially if you are exercising or feel dehydrated. If its only one thing you remember from our weight loss tips it should be to stay hydrated.
7. Cut Back on Sugars
Sugar consumption is a major cause of weight gain and obesity, but the link between sugar and weight gain is complex. Naturally occurring sugars found in foods such as fruits and dairy are healthy and should be a part of everyone’s diet. However, the added sugars in processed foods such as cakes, sweets, sodas and packaged foods are harmful. These sugars hold no nutritional value and are a major contributor to obesity.
Sugar is quickly consumed by the body to be used as energy and any excess is stored as fat. Sugar in liquid form is even worse as studies show that liquid based sugar may be the most fattening aspect of the modern diet. In a study done on the ‘Relation between consumption of sugar-sweetened drinks and childhood obesity’, found that it was a major cause of weight gain. See study here. Avoid fruit juices, while better than soda they should not be consumed very day.
8. Get Adequate Sleep
Getting adequate sleep is essential. Besides being apart of our weight loss tips sleep is good for overall health.Our bodies burn calories when we sleep, especially during the REM (rapid eye movement) sleep stage, according to sleep specialist Doctor Michael Breus. The longer you sleep, the more calories you burn — but oversleeping has the reverse effect, and slows down metabolism. Lack of sleep on the other hand increases the hormone cortisol, which is the hormone that stores fat and burns muscle.
A study done in 2011 found an association between sleep loss and increased risk of obesity. Sleep loss leads to increased hunger and appetite. See study here. Everyone has different sleep requirements but the recommended length of sleep is between 7 to 9 hours each night.
9. Make a Plan
This is our final recommendation because this is where so many people fail. You will not effectively follow these weight loss tips if you do not plan your days accordingly. This means preparing food beforehand, and properly structuring your days to include your cardio and gym sessions. Simple things like pre-packing your food can eliminate you eating unhealthy and fattening meals. Most people eat terribly on their lunch break because they simply ate the most readily available meal.
If you go into this without a proper plan then you run the risk of falling back into your bad habits. Anyone that has tried to lose weight before will tell you it is not easy. Stick to your plan, follow our weight loss tips you and will succeed.