10 Useful Weight Loss Tips That Works In Real Life
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| Ten Useful Weight Loss Tips, good habits for weight loss, how to loss weight in one month, tips and tricks to loss your weight |
People who are having excess body fat in their body always wonder or keep on thinking how the people who were fat earlier were able to loose there body weight. Is there any rocket science that they should apply to be one of them. Hmm, no guys there is no such science you should apply but yes you should follow some strict weight loose tips in your day to day life. So let's start and I will tell you guys what I am following in my daily routine which has helped me to lose my body weight.
1. Harness The Secret Power of Protein
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| Ten Useful Weight Loss Tips, good habits for weight loss, how to loss weight in one month, tips and tricks to loss your weight |
Any fat person who has got his body toned will be knowing
the importance of proteins in there routine. Usually, the concept of proteins
comes to them who are interested in bodybuilding. But not only bodybuilding the
importance of protein is known to those people who are working as a
dietician.
A study carried out by Johns Hopkins University in
2005 found that when roughly a quarter of your calories come from protein,
the instances of high blood pressure, LDL (‘bad’) cholesterol, and
triglycerides (fat found in the bloodstream) are all reduced when compared to a
traditional higher-carb diet. Whereas on other hand diets with rich in protein
can prevent obesity and osteoporosis
So what’s going on?
High-protein foods are difficult to digest, metabolize, and
use, which means your body has to burn additional calories just to digest them.
They also stay in our stomach for longer period of time so you feel full sooner
and this reduces the intake of more calories in your body. In a published
study of Nutrition Metabolism, people who wanted to lose their weight and have
increased their intake of protein to 30 % then they ate 450 calories fewer in
their day to day diet.
And like many successful dieters you start consuming more
protein then you are burning calories as well as counting them. Protein is
no doubt essential for your body as your body uses the amino acids present in
the proteins for muscle strength as well as help in more calorie intake.
If losing weight while preserving muscle is your goal, use
this table to know how much protein you should aim to eat each day:
Bodyweight in LB
|
Bodyweight in KG
|
Target Protein Intake in Grams
|
120
|
55
|
120
|
140
|
64
|
140
|
160
|
73
|
160
|
180
|
82
|
180
|
200
|
91
|
200
|
220
|
100
|
220
|
240
|
109
|
240
|
2. Eat Slowly To Stay Fuller For Longer
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| Ten Useful Weight Loss Tips, good habits for weight loss, how to loss weight in one month, tips and tricks to loss your weight |
Most might be having the bad habit of eating fast when a
dish which they like the most is prepared in-home or ordered somewhere. It is
not good for health as you might not digest your food completely by simply
swallowing it fast. So make a habit of seeing your food while taking it from
your plate to putting it in your mouth and chew slowly to completely digest
your food.
As it turns out, mindful eating – paying attention to the
food that’s going into your mouth – might be one of the best, but most
under-utilized weight loss tips out there. There is research that shows that
people who tend to eat slowly feel that they have eaten more food which makes
they stop eating more even if your stomach is not fully filled.
Research also suggests that people who eat slowly tend to consume fewer
calories and stay fuller longer than those who eat quickly. And also the fast
we have our food the lesser time we will give our stomach to digest it. You
guys might be knowing of a gut hormone of our body which signals that you have
not eaten enough food if you complete your food or eat fat fast then, other
people.
Follow these tricks to slow down your eating pace. Always
take a sip of water which will automatically help to slow down your eating
pace. chew the food you take many times. This will help in the digestion of
food as well as slow down your eating speed. And another tip is you should
always put aside your mobile and concentrate on your food which recognizes the
hunger-fighting hormones in your body.
3. Don’t Drink Your Calories
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| Ten Useful Weight Loss Tips, good habits for weight loss, how to loss weight in one month, tips and tricks to loss your weight |
When anyone asks me how you have reduced your weight my
first suggestion use to leave sugary drinks like soda which increases the
risk of obesity, which also increases the risk of serious health conditions
like diabetes, heart disease, and gout. According to my knowledge, one can of
regular coca-cola can contain almost 135 calories. Then if you drink three cans
then the counting can go up to 400 calories. And as you al know three cans of
soft drinks are common for all the young generation.
Plus, soda doesn't contain any essential vitamins or
minerals as if it must and should be included in our diet. But if you like to
drink soda you can replace the regular soda can with the diet soda. Diet soda
is one that doesn't contain sugar at a high level. But according to me, you
should try to replace the can of soda with the cup of tea, coffee or other
foods with high nutritional value.
4. Do Metabolic Resistance Training to Burn Additional
Calories for up to 38 Hours
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| Ten Useful Weight Loss Tips, good habits for weight loss, how to loss weight in one month, tips and tricks to loss your weight |
Exercising that involves using muscular force against some
form of resistance is known as metabolic Resistance Training. Now the
resistance can be anything like your own body weight, elastic bands, from
machines which include pulleys and hydraulics or any heavy objects such as
dumbbells, logs, bar, or anything which includes weight.
The name ‘metabolic’ itself refers to performing resistance
exercise with high intensity. This type of exercise very good as it helps to
build your body, toning and shaping of your body, burning calories all the same
time. For youngsters from ages 20 to 30 who like to reduce their weight as well
as build there body this kind of exercise is very effective.
There are 3 reasons why MRT is so effective is given below:-
1. When we do this kind of MRT exercises we burn a huge
amount of calories from the fat area as we do the exercises of a particular
part of our body which contains excess fat. If we are trained in a fat-burning
zone then we will reduce more fat from our body and also if we do exercise with
the high intensity we burn more calories overall.
2. The MRT creates an 'afterburn' effect which is measured
as excess post oxygen consumption(EPOC). This is nothing but the amount of
oxygen consumption. It is the quantity of energy expended once the body returns
to its normal state after a workout. In a study, it is said that you will be
lossing or burning calories till 38 hours after a high-intensity workout.
3. It helps in building muscle which means more burning of
calories. Once you start bodybuilding you need more protein as you will burn
calories on a daily basis. Having more protein content will also automatically
help in reducing your body weight and increase your muscle strength. It beats
traditional, steady-state cardio like jogging or spending hours on the
elliptical hands down.
Now, you all might be thinking what is MRT looks like in
practice. For that look at the below chart which shows you probably what type
of exercises it includes.
#
|
Exercise
|
Reps
|
1
|
8
|
|
2
|
8
|
|
3
|
8
|
|
4
|
8
|
|
5
|
8
|
5. Find a friend To
Double Your Chances of Successfully Losing Weight
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| Ten Useful Weight Loss Tips, good habits for weight loss, how to loss weight in one month, tips and tricks to loss your weight |
I think all will agree with this as everyone needs a company
while doing any kind of work whether it might be in the company or else in the
gym. Having a friend might increase your chances of doing more workouts. One
reason for this is human behavior. Every man likes to be the first among
everyone and for that, they work hard. Competition helps people to work hard
and the for that same reason you should find a friend which will help you to
increase your workout timings.
But if you don’t have a friend who wants to lose his weight
and do workouts regularly or you don’t have time, money or for any reason, there
is no gym around your place then one thing which you can do is start making
friends on the social network. Make groups on facebook or else you can even start a
facebook page and post your photos or videos of workouts. You can even start
blogging where you can help out people who want to start workouts to lose their
weight.
These two things will happen. One you will be motivated by
reading the positive comments on your post and the other thing you can start a
passive income by monetizing your facebook page or running ads on your website.
6. Shed Water Weight
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| Ten Useful Weight Loss Tips, good habits for weight loss, how to loss weight in one month, tips and tricks to loss your weight |
Everyone knows the importance of water for there body as
our body is made up of 70% of water and also all other organs of the body also
consist of water for example liver contains almost 95% of water. It also helps
to spreads nutrients, vitamins and other essential minerals to all the parts of
the body and minimize the toxin content in the body in the form of urine.
It lubricates joints, helps to digest the food you take and promotes healthy skin.
It plays an essential role in every chemical reaction that takes place in your
body cells.
Even the doctor recommends drinking hot water for at least three
times a day which indeed helps you to reduce your body weight and also
reduce bad cholesterol from your body. Actually, an experiment was conducted at
the time of world war 2 by Dr. Ancel keys which consist of 36 men who were ready
for the experiment of semi-starvation diet which consisted of taking 1500
calories per day for one month. The progress of the experiment started slowly
but at the end of the month, there was a burst of weight loss as the water was
rapidly expelled.
Now the next question which could come to your mind how much
quantity of water a man should drink in one day?
Surprisingly, there is no scientific answer provided for
this question until now. But you keep in mind that you should not drink water
when you are thirsty. This is called the first stage of dehydration. Instead, have a sip of water whenever you remember even if you are not thirsty or make
a habit of drinking three liters of water every day.
7. Track How Many Calories You Eat
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| Ten Useful Weight Loss Tips, good habits for weight loss, how to loss weight in one month, tips and tricks to loss your weight |
One of the important tip provided by me to the people when
they ask how you have reduced your weight
then I never forget to tell them to keep a track of the number of calories
you take daily.
I am saying this because if you don’t keep an eye on the
amount of calorie that you intake daily then what will happen is you will be
having more calorie of food then you are actually burning it in the gym or by
any physical workout that you carry out at home. Thus you will start gaining
weight rather than losing it.
Then eventually what will happen is you will be demotivated
by yourself and stop all the workouts you where doing earlier resulting in more
gain in your weight. The calorie calculator will help you to give a rough idea of
your total calorie consumption on a daily basis. Also, maintain a diary and write
whatever you eat daily. This will also help in tracking calorie consumption by
you.
You can also sign up with MyFitnessPal plug in your stats,
where you are told to eat 2000 calories of food every day and continue it for
one week. After one week if you gain weight then you can decrease your intake
of food from 2000 to 1800.
8. Eat Your Green vegetables
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| Ten Useful Weight Loss Tips, good habits for weight loss, how to loss weight in one month, tips and tricks to loss your weight |
Yes your mom was right when she forces you to eat green
vegetables in your childhood. I am saying this because of green vegetables
contains essential vitamins, proteins, and minerals that are required for the body.
And also it doesn't contain a high amount of calories in it and you can eat it till
you feel your stomach is full.
One more thing which green vegetables contain is fiber. It
also contain anti-oxidants like phytochemicals. They also help to reduce cancer
cells from the body, protect our cells DNA and stimulate enzymes that help our our
mom was right:
You need to eat your vegetables.
Vegetables are jam-packed with vitamins and minerals while
being low in calories. That means you can get the vitamins and minerals that
are essential for the improvement and maintenance of good health without gaining
weight.
Vegetables also contain antioxidants called phytochemicals.
They suppress cancer
development, protect our cell’s DNA and stimulate enzymes that help our body
fight disease. Not only are they extremely good for you, but vegetables can
also have a profound effect on your ability to lose weight.
Vegetables contain fiber, which is only found in plant
foods. In addition to lowering your risk of heart disease, keeping your
digestive system running smoothly, and helping to control your blood sugar
levels, fiber also makes you feel fuller for longer.
That’s incredibly powerful when you’re trying to lose
weight. Substituting vegetables for higher-calorie foods will keep you healthy
and your cravings at bay.
On a side note: there is a distinction to be drawn
between fruit and vegetables. The fruit is still incredibly healthy but is also
high in sugar (which can hamper weight loss). They should still play a
part in your diet, but vegetables are even more beneficial.
A good rule of thumb is to try to fill your plate with as
many different colors as possible, but just in case you were wondering which
vegetables are the healthiest, here are the top 10
1. Mustard/Collard Greens
2. Kale
3. Swiss Chard
4. Watercress
5. Bok Choy
6. Chinese Cabbage
7. Spinach
8. Arugula
9. Green leaf Lettuce
10. Chicory
9. Sleep More To Optimize Your Hormones
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| Ten Useful Weight Loss Tips, good habits for weight loss, how to loss weight in one month, tips and tricks to loss your weight |
As in one of the videos
of Arianna Huffington, it is said that we are all living in a time period where
all are the people are working day and night in order to live a royal life. But
while doing it they are forgetting that they should have a good sleep of at least 8 hours in a day. Some of them also feel that sleeping for fewer hours could look like how busy they and are and it will be taken in pride the way by them.
But actually sleeping for less than 8 hours or if they are
not feeling fresh while working then there could be chances of making wrong
decisions. If it could have stopped till that point only then it could not be ok
as wrong decisions can be corrected but it also affects your health conditions
like it can increase your stress and increase the risk of depression and can
also, help you gain some weight as sleep loss is linked to changes in appetite
and metabolism of glucose. To say in short studies have been associated with
reduction of weight.
Here are some tips which you can follow to get sleep in
night in today's life as it could be difficult for us due to a lot of stress and
tension
- Set aside enough time to get 7-9 hours of sleep a night.
- Avoid consuming caffeine, cigarettes and other stimulants late in a day. A lot of people including me find that any caffeine afternoon is a problem.
- Keep a good habit of going to bed at 10:00 pm and wake up in the morning at 6:00 am
- All the people who are having a lot of tension might be having a habit of drinking in the evening for proper sleep. But this is not the remedy guys as drinking alcohol in the evening might first make you feel sleepy but it screws up the rhythm which leads to worse sleep.
- Do all your workouts in the early morning and not close to bedtime.
- Actively address relaxation. Turn off your computer, TV, cell phones, and any other devices with a screen at least an hour before bed.
10. Set Yourself up for Success by Cooking & Preparing
Your Own Food
It’s as simple as that. When you prepare your food then you
can keep track of what kind of food you are eating. But all the people cannot
follow this as all the people cannot
prepare food or else don’t have enough time for preparing food. The housewife
can follow this as they will be cooking food at home.
But not that all working people cannot follow this tip of
losing weight. Yes, it is right that when you come from your workplace to home
and you are hungry then there is no point saying that cook your food by yourself as you will try and could
like to eat whatever is in front of you. One solution to this problem is to cook
your food on Sunday in bulk which can be stored in the fridge for at least 2-3 days.
Now you should have will power of learning food if you don’t know it in order
lose your weight.
To say in short:
If you’re not preparing your meals, you’re setting yourself
up to fail.
But done right, you only have to do it once or twice a week. And the more you do it, the easier it gets.
1. Whenever you have time for
preparing food to prepare it in bulk. Put all your Four Burners of the stove on
and cook your food. This is because you can save your time.
2. Then, put store it in
containers in the portion in the upper self. This will help you to save time and is
ready to go during working days.
3. Prepare
the meals that last for two to three days in the fridge. And store all other
food in the freezer.
Now you all might be wondering what to cook?
Go through metabolic cooking which is one of the largest
collection of “travel strong recipes” recipes out there. It is the collection
of 250 recipes. I could always like to be the owner of that rare resource when I first
started my weight loss journey.
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