Life was simple back in the day before social media’s incessant photo sharing, liking, commenting and dissing one another. Looking good has never been as important as now in the days of twitter, instagram and facebook. There’s a lot of pressure to stay fit.
Ultimate Weight Loss Guide To Stay Fit:
The path to sustainable weight loss is not an easy one. Following a sensible exercise and food routine will help you to lose weight without punishing your body. Here is a weight loss guide including food routine with 25 simple tips to try out right now.
Start your day with a healthy breakfast. The last meal was the previous night’s dinner and the body needs some fuel to kick start the day. Without sufficient food, the body and mind won’t perform efficiently. If you’re rushed and don’t have time, carry a breakfast smoothie to go. Even if you’re running late, never skip breakfast. Skipping breakfast puts the body in starvation mode which in turn makes you overeat through the day.
2. Packed Lunch:
Research shows that a home cooked lunch is more nutritious and contains fewer calories than all those fancy executive lunches. Pack a healthy and nutritious lunch. If you are pressed for time in the morning, make some basic preparation the night before. Wake up 10 minutes early and make a quick sandwich in the morning or rustle up a simple salad. The extra time you spend on cooking and packing a lunch will be justified when you realize that you have not only kept a check on your weight gain but also saved money by not eating out.
3. Early Dinner:
An early dinner is a sure shot way to weight loss. Eat your last meal for the day between 7.30 to 8 pm. You might need some extra will power to not reach out for chocolates or a sugary treat afterwards. To avoid temptation, brush your teeth immediately after dinner and tell yourself that the kitchen is officially shut for the day. Try this for a few days and see the visible difference in your waistline. We need to eat at least 2 hours before going to bed. Activities and tasks around the house like putting dishes away or folding clothes or just walking from one room to the other doing random things aids digestion. Eating a heavy dinner and crashing immediately leads to bloating and disturbed sleep.
4. Avoid Temptation:
If you do not want to eat certain foods, don’t buy them. When you’re starving, chances are higher that you will reach out for candy and not for carrots. Avoid buying chocolates, candy, chips, pretzels and the usual suspects. If you crave something in particular, buy and eat it once in a while to get it out of your system. Do not stock up on unhealthy food. A kitchen that stocks on only healthy and good food is the secret to weight loss.
5. Replace Dessert:
If you have a sweet tooth and absolutely need to eat something sweet after a meal, at least make healthier choices. Raisins and dates make a yummy after-meal dessert. You could also try some homemade fruit yogurt. Blend or mash a fruit in yogurt and freeze. Devour when you feel the need to eat something sweet.
6. Fad Diets:
Juice diets and salad diets deprive your body of vital nutrients. As much as possible, eat regular food. According to the food pyramid, your body needs protein as well as carbs. A little bit of fat in the form of butter and oil is also essential. Over the past few years, diets that help drastic weight loss have become popular. This kind of weight loss isn’t sustainable and the weight will slowly creep back and cause you more anguish and frustration. Also avoid packaged diet food as they cause more harm than good. Eating normal food in moderation will help sustainable weight loss.
[ Read: Sample Indian Diet Chart For Weight Loss ]
7. Processed Food:
Packaged juices, processed soups, frozen food and canned food contain salt, sugar and preservatives. Although some juices and soups are advertised as healthy, nothing that goes into a can or bottle to be consumed much later can be healthy. Processed food has little or no nutrients and is best avoided. Additionally, the flavor and wholesomeness of freshly squeezed juice and piping hot homemade soup cannot be replaced by store bought counterparts.
8. Food Journal:
If you are one of those emotional eaters, try to maintain a food journal. Write everything down from that seemingly innocent granola bar to that extra snack you are indulging in every evening. Seeing it on paper just helps you figure out what you are doing right or wrong. It also helps you gauge a pattern or a trigger for emotional overeating.
9. Fresh Food:
As far as possible eat freshly cooked food. Leftovers have no nutrition and you are only consuming empty calories by finishing that bake from two days ago.
10. Green Tea:
Considered as a fat buster, green tea apart from aiding digestion also speeds up metabolism. It contains EGCC, a proponent that burns fat. Drinking green tea also helps one feel full and can be used to suppress pangs of hunger between meals.
Beer and wine have gotten a bad rap from fitness enthusiasts but in reality any kind of alcohol will cause weight gain. All kinds of alcoholic drinks are fattening. If you must imbibe, do it occasionally or even socially.
12. Healthy Snacks:
When hunger strikes, opt for snacks that are filling. Carrots, yoghurt, fruits, and popcorns are snacks you can munch on without feeling guilty or piling on weight.
13. Homemade Junk Food Trap:
Do not delude yourself that homemade cakes, cookies and fries do not contain fat. A lot of people think it is less fattening to eat homemade fried food and baked goodies. This may be true to a certain extent but you will realize that one tends to overeat homemade goodies more than store bought ones. Wolfing down on 5 chocolate chip cookies even if your loving mom baked them cannot be good for your health.
14. Visit A Dietician:
If you want to approach weight loss more holistically, you can visit a dietician who will customize a diet plan for you taking into consideration your activities, job and health. Sticking to the plan, however, is entirely up to you. A proper diet guide for weight loss will help you focus on the essential nutrients you need. It will help you eat on time and also monitor the quantity of food you consume.
15. Cheat Days:
If you have an intense craving for something fried, cheesy or sugary, give in to your body once in a while. If you keep depriving your body of occasional treats, not you will be crabby all the time, you may probably think of food all day. Indulge once in a while but make it a point to walk back home that day or take the stairs instead of the elevator. Eat whatever your heart desires but in moderation and once a week. However, it’s important not to go overboard. Cheat days are a great way to give yourself a break. Also, if you know that you are eating something sinful over the weekend, you won’t mind slugging it out with simple and nutritious home cooked meals through the week.
Exercise Routine To Stay Fit:
Watching what you eat is half the battle won. The other half is following an exercise regime. A good workout program not only aids weight loss but has several other benefits. Research shows that regular exercisers are typically those people who seem to have their life in control. Regular exercise makes your skin glow and improves posture. Additionally, the regular release of endorphins helps you feel good through the day.
[ Read: Morning Exercises for Weight Loss ]
16. Enjoyable Exercise Routine:
Pick an exercise routine you enjoy. If you like tennis, play for half an hour before or after work. If swimming is your thing, then swim those calories away. If you genuinely enjoy doing weights, join a gym. If you find yourself getting bored, mix it up a little. You could also try hula hooping or a dance class. If you enjoy your workout, you will look forward to it every day and the chances of you skipping your workout are minimized.
17. Fitness For You:
Incorporate a fitness routine that fits in your day. Just because your friend does pilates for an hour and a half, does not mean it may be for you. Figure out how much time you can devote to exercise on a regular basis. If you have only 30 minutes in the morning, you may find even the idea of getting ready for gym exhausting. In that case, a simple 30 minute walk or bicycle ride may seem doable.
Looking good always makes you feel good. Buy nice workout clothes to feel good inside to motivate yourself to indulge in regular exercise.
19. Have A Goal:
It could be losing weight for your birthday party or just wanting to fit into your old jeans again. No goal is too shallow if it helps you wake up every morning.
20. Regular Moderate Workout Vs Intense Sporadic Workout:
You start losing weight only after 20 minutes of exercise. Therefore, whatever your form of exercise, do it regularly for 30 minutes for best results. Not running for two weeks and running 10 miles like a crazy person. It definitely won’t help weight loss. Understand that regular exercise for 30 minutes is better than sporadically working out for an hour once a week.
21. Cardio And Weights:
Cardiovascular exercises, such as walking, running, swimming and cycling help you lose fat. However, when you train with weights, you can build muscle. Do not rely on only cardio or weights as you need a combination of both to lose weight. If you are a beginner, start with cardio and then move on to a combination of both weight training and cardio.
22. Workout Time:
Figure out a time that works best for you. If you start your work day very early, try working out in the evening after you’re back. Some work places now have a gym in the office. You can skip the idle chit chat near the coffee machine and save some precious time and workout in the afternoon. Some people prefer to get exercise out of their way first thing in the morning. It has been proven that people who work out in the morning tend to stick to their exercise routines. Choose whatever time suits you best. This is considered to be one of the best home remedy for ascites.
23. Small Tricks:
Over a period of time, you will realize that small tricks will help you stick to your exercise goal. It could be a new playlist or a super cool water bottle. A new tee shirt or even a wristband will help you break the monotony of a regular workout.
24. Workout Buddy:
Having a workout buddy will help you stay motivated. Also, some gossip on the tread mill can’t be all that bad. If you workout with someone, it does not seem as tedious. Try to work out with your spouse, friend or colleague and see the difference in your level of motivation.
25. Realistic Goals:
Losing more than one kilo a week is not only unhealthy but also unrealistic. Do not beat yourself up and feel bad about losing weight gradually. Also, everyone has a certain body type. If you are big boned, you can certainly lose weight and tone up but looking petite may be a little unrealistic. Realistic goals will help you avoid frustration. Weight loss cannot happen overnight and sustained weight loss requires several lifestyle changes. Good eating habits and a regular exercise regime with occasional indulgences will help you lose weight and keep it off.
Will you include the above fat lose guide to lose weight? Share with us right below in the comment section.
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