If you want to lose weight, forget counting calories and following fad diets. Just take care of four basic things – food, exercise, lifestyle, and your commitment to lose weight. Weight loss is guaranteed if you eat healthy food, exercise, change your daily habits, and stay motivated and committed. This article lists 30 points that are going to change how your body looks and feels like. Ready to change your life? Let’s begin!
The number one advice any dietitian will give you. Eat every 2-3 hours to lose weight. But, ensure you eat foods that will help you lose weight and keep your metabolism active. Eating healthy food frequently will make you feel full and keep your digestive system active. This will help your body to utilize the calories as energy, thus helping you lose weight.
A lot of times, we feel hungry when we are really thirsty. Keeping yourself hydrated will curb your hunger pangs. So, drink at least 3 liters of water every day. If you workout, your water intake should be more. Water also helps to flush out the toxins from the body. It improves digestion, cleanses the colon, and aids proper cell function. Drink water 20-30 minutes before having your meals. This will prevent you from overeating.
Proteins are best when it comes to building lean muscle mass and strengthening your muscles. So, to get a toned body, you should include lean proteins with every meal. You can eat eggs, nuts, seeds, fish, chicken breast, mushrooms, lentils, sprouts, black-eyed peas, kidney beans, mung beans, and Bengal gram.
Most metabolic disorders arise due to the lack of enough vitamins and minerals in the body. Vitamins and minerals are essential for various biological reactions in our body. Fruits and veggies are a good source of vitamins, minerals, dietary fiber, and carbs. Do not deprive your body totally of carbs as they are essential building blocks of our body. Dietary fiber binds with fat molecules and prevents their absorption. Fats bound to dietary fiber are directly excreted with the indigestible fiber. Ideally, you should have 3-4 servings of fruits and veggies per day.
Not all fats are bad. Healthy fats help to reduce inflammation and keep your cell membranes healthy. You can consume avocado, flax seeds, olive oil, flaxseed oil, hemp seed oil, pumpkin seeds, fish oil, rice bran oil, coconut oil, clarified butter (ghee), peanut butter, sunflower seeds, sunflower seed butter, almonds, macadamia nuts, walnuts, pecan nuts, hazelnuts, and pine nuts. It is best to eat nuts in the morning so that you can burn the calories during the day.
Sounds boring, but the key to losing weight is to avoid all junk food. Junk and processed foods have no nutrition and are high in salt and unhealthy fats. These elevate the bad cholesterol levels, aid weight gain, increase the risk of heart disease and cancer, and accelerate aging. So, avoid fries, fried chicken, potato wafers, carbonated drinks, packaged fruit juices, packaged crispies, flavored cereals, and frozen fast foods.
Depending on the total time you are awake, you should eat 5-6 meals per day. If you are awake for 15 hours, you should eat 5 meals in a day (divide 15 by 3). Always eat breakfast before heading out. Lunch and dinner should be light. Snack on fresh fruit juices, baby carrots, celery, yogurt, nuts, and fruits.
The best way to avoid eating out and consuming unnecessary calories and trans fats is to cook your meals at home. Buy veggies, fruits, lean protein, and healthy fats during the weekend. Also, buy ziplock bags and spill-free containers of different shapes and sizes. You can chop the veggies and store them in ziplock bags over the weekend. Use these as required during the weekdays. Pack your lunch to office in the containers. A few good options for lunch are shrimp zoodles, chicken sandwich, and lettuce wraps.
The quantity of food you should consume must be equal to the size of your palm. Eating large quantities of healthy food can also lead to weight gain. To lose weight, eat healthy in the recommended quantities and expend the calories you consume. Even if you eat healthy, if you don’t control the portion size, you will be less likely to lose weight.
Every time you eat, take a look at your plate. Half of your plate should contain veggies, one-fourth lean protein, and the rest complex carbs and healthy fats. This balance should be maintained to provide your body with the right amounts of fiber, carbs, proteins, and fats and also to help you lose weight.
When we are hungry, we often tend to gobble up all the food. But that is wrong. When we hastily gobble up food, we take in air along with the food, which causes bloating. Also, when we eat quickly, we tend to eat more. So, relish your food and eat slowly. You will not overstuff yourself, and you will keep your metabolism active.
If you strictly follow the points mentioned above, you can definitely enjoy one cheat day every week. Indulge in all types of comfort food, but do not overdo it. If you workout regularly, you can consume 500 calories more than your “diet day”. Otherwise, you can have 250 calories extra.
You can also check out our highly recommended Fast Metabolism Diet to kickstart your metabolism.
Next up, the workout plan. Your body should expend the energy you consume in the form of food. If you don’t utilize the energy, it is going to get stored as fat. And once it is stored as fat, you will have to work harder to mobilize it. Here’s what you should do.
Stairs are an amazing workout for people who want to reduce weight. Run up and down the stairs for 30 minutes every morning. Do it before breakfast. It will work like a warm-up session that brings your body in pure workout momentum. Additionally, it burns a few extra calories and improves breathing.
After you set your legs in momentum, it is time to get started with the actual slimming workout. Find a rope and start skipping. Begin with 20 minutes, and increase the span to 40 minutes gradually. Skipping rope attacks the brown fat in the stomach, which is considered as the toughest fat to lose. Skipping also strengthens the leg muscles and reduces the waistline.
Once you are done with skipping, it’s time to catch your breath. The best way to keep the momentum going and rest at the same time is by walking. Take a long walk in your garden and, eventually, jog in between. This essential workout keeps your legs, hands, and complete body in momentum. At the same time, it also eases breathing.
After a 15-minute walk, it’s time to do some weightlifting. Weightlifting is an essential part of the slim down workout plan. Yes! You got me right. You need to do weightlifting to lose some weight. When you lift weights, the muscles are fatigued. Only when they are tired, they lose extra fat while resting. This also brings to light the need for proper rest after a workout session.
It’s time for push-ups after a rigorous session of weightlifting. Push-ups are an essential step of the slimming workout plan. They specifically focus on reducing the belly fat and strengthen your core muscles as well. Start with 5 push-ups, then move up to 10, and if you can, stretch it up to 50. But, do this gradually as you will not be able to do 50 push-ups on the first day.
Cardio is another amazing workout. It helps in weight reduction and also focuses on increasing the strength of the muscles and tissues. It is also an amazing therapy for improving breathing. You must follow proper techniques as the wrong postures can cause muscle injury and pain. The best way to do this is by buying a cardio CD and following the same for guidance.
Crunches are amazing abdominal exercises with which you should wrap up your slimming workout each day. Stomach crunches work amazingly in reducing belly fat. Lower abs crunches are exceptional slimming options that groom the body completely.
There are four different types of crunches – reverse crunch, twisting crunch, Thai crunch, and cable crunch. Begin your workout to slim down with reverse crunch. Gradually, make a shift to twisting crunch that requires you to lift one shoulder while keeping the other parallel to the floor. Thai crunch focuses on stomach contraction and cable crunch is done with the help of a pulling machine.
The forward plank is one of the best exercises to burn belly fat. It helps to strengthen your core, neck, chest, and shoulder muscles. Start by holding the forward plank position for 10 seconds, and then gradually increase it to 30-35 seconds. When you are comfortable enough with the forward plank, you can try side planks.
Tone up your glutes and thighs by doing full squats. Make sure to do it correctly as incorrect posture will damage your knees.
End your exercise routine by stretching. Stretching will relax your muscles and prevent injuries. Stretch your neck, arms, shoulders, legs, and mid-body region post exercise. You can also do yoga asanas and meditation to relax your mind.
Merely working out and eating healthy don’t work if you do not follow a healthy lifestyle. See the list below to find out how a bad lifestyle contributes to your weight gain and what you can do to counteract it.
Stress is one of the major reasons women gain weight, especially in the belly region. Stress releases a hormone called cortisol, which inhibits the production of insulin. Your blood glucose levels begin to drop, and you start craving for food. During this time, you will prefer sugary and cheesy comfort food instead of healthy foods. So, de-stress regularly to prevent emotional eating, which will lead to weight gain. Allocate some “me time” in your routine and do things that really make you happy – go for a massage, take a bath in a hot tub, talk to your girlfriends, or listen to music.
To lose weight, you need to expend the calories you consume. If you do not find the time to workout, keep moving to utilize the calories in the form of energy. Walk or cycle to and from your work. Take the stairs instead of the elevator. Take breaks in between work and move around.
Many of us don’t get time to workout at home or the gym. So, the best way to use the calories as energy is to take part in outdoor games such as badminton, baseball, cricket, and soccer. You can also take part in marathons or join a dance class. Do this for 5 days in a week to lose weight and feel energetic and active. The plus point is that you will get to socialize and meet people who will positively influence and inspire you to achieve your weight loss goals.
Alcohol is broken down into sugar in the body. This sugar gets converted into fat if there is not an immediate need for energy. Hence, it is best that you consume alcohol in limited quantities to lose weight. Smoking causes toxin accumulation, which prevents fat mobilization and causes cancer, constipation, and skin problems.
After you have lunch and/or dinner, go for a walk. You can do it with your friends, spouse, colleagues, alone or with your dog. Walking after lunch or dinner will not only help you burn the calories but also relax your mind.
Get at least 7 hours of sleep every day. Sleep helps to rejuvenate your mind and repair the cells in the body. If you do not get a good night’s sleep, your brain will be stressed out and cannot function properly. When that happens, you will be more prone to eating unhealthy and gaining weight.
However, oversleeping can slow down your metabolism. It is best that you go to sleep within 2-3 hours of having dinner. Push away all the worries by reading a book or listening to music. Get up early so that you have time to workout and prepare a good breakfast.
We often tend to not discuss our problems and avoid being open. This not only causes you to gain weight due to the mounting stress but also puts your health at risk. Talk to your bestie or anyone you consider close. You can also seek professional help if something is bothering you too much and is hampering your day-to-day life.
Take a break from your routine. Go on trips, learn a few new skills, watch movies, etc. to break the monotony. A change of place and activity will release the “feel good” hormones that fill us with a sense of satisfaction. This will make us stop depending on comfort food to feel better.
Follow these points religiously. They will not only help you lose weight but also reduce the risk of cardiovascular disease, metabolic syndrome, diabetes, PCOD, and many other life-threatening diseases. But remember, depending on your body type and the level of commitment, it may take some time to show results. The more committed you are to achieving your weight loss goal, the more quickly you will lose weight. So, ladies, start following a healthy lifestyle today, and bid adios to the extra inches in just a few days.
If you have any questions, please leave a comment in the box below. Cheers to good health!