Weight loss can be difficult. One tends to be frustrated when not seeing any results over time; this could be due to inconsistent dieting and lack of exercise. So I’ve come up with my TOP 10 simple ways to lose those extra few pounds. Remember, these tips are to those who are passionate, determined and committed to staying at a weight they desire FOR LIFE!
Here are my personal top 10 ways to lose fat. The top 5 are CRITICAL to your weight loss plan.
10. Cut out sugar!
Sugar is a major factor in why America has become a ‘fat nation’. Obesity and diabetes are a major cause from sugar. When you have too much sugar in your RDA (Recommended Daily Allowance) it spikes your insulin hormone. When this happens your body configures from fat burn mode, to fat storage mode. This means your body adapts to the high level of sugar and instead of burning fat, your body reacts to store fat. Sugars that are acceptable are those that come naturally from fruits for example, a banana or peach.
Sugar is a major factor in why America has become a ‘fat nation’. Obesity and diabetes are a major cause from sugar. When you have too much sugar in your RDA (Recommended Daily Allowance) it spikes your insulin hormone. When this happens your body configures from fat burn mode, to fat storage mode. This means your body adapts to the high level of sugar and instead of burning fat, your body reacts to store fat. Sugars that are acceptable are those that come naturally from fruits for example, a banana or peach.
9. Eat low Glycaemic Load Carbohydrates
This reduces hunger as well as your tendency to store fat. This means eating a combination of fish or lean meat such as chicken or turkey, accompanied with BROWN rice or wholemeal BROWN pasta and as many vegetables as you can fit on your plate, they are essential low GL carbs.
This reduces hunger as well as your tendency to store fat. This means eating a combination of fish or lean meat such as chicken or turkey, accompanied with BROWN rice or wholemeal BROWN pasta and as many vegetables as you can fit on your plate, they are essential low GL carbs.
8. If you have a craving, have almonds
Almonds are a rich source of vitamin E, containing 26 mg per 100 g (Table) They are also rich in dietary fiber, B vitamins and essential minerals. They flatten your need for sugar so have a hand full of almonds and the cravings will stop. Trust me they do stop.
Almonds are a rich source of vitamin E, containing 26 mg per 100 g (Table) They are also rich in dietary fiber, B vitamins and essential minerals. They flatten your need for sugar so have a hand full of almonds and the cravings will stop. Trust me they do stop.
7. Stay away from Alcohol
This is a given. Alcohol has no nutritional benefits. Even vodka is loaded with calories because it’s a drug, a chemical substance, stay away from all types of alcohol especially beer. A pint of Beer has between 300-700 calories depending on the beer, think how many you have in one night and add up the calories, which I’m guessing isprobably over your RDA for the day right?
This is a given. Alcohol has no nutritional benefits. Even vodka is loaded with calories because it’s a drug, a chemical substance, stay away from all types of alcohol especially beer. A pint of Beer has between 300-700 calories depending on the beer, think how many you have in one night and add up the calories, which I’m guessing isprobably over your RDA for the day right?
6. Eat protein with every meal
Eating a source of protein in each of your meals is essential to maximizing your fat burning state. I recommend alternating proteins so you won’t get bored or plateau. Diets higher in protein, along with a lifestyle of regular exercise are often supported by experts to reduce blood fats and maintain lean tissue while burning fat for fuel without dieters being side tracked with constant hunger.
Eating a source of protein in each of your meals is essential to maximizing your fat burning state. I recommend alternating proteins so you won’t get bored or plateau. Diets higher in protein, along with a lifestyle of regular exercise are often supported by experts to reduce blood fats and maintain lean tissue while burning fat for fuel without dieters being side tracked with constant hunger.
HERE ARE THE TOP 5 WAYS TO LOSE WEIGHT
5. DRINK WATER
Drinking water throughout the day will benefit not only fat loss but also retained water hanging inside your body. Your body is not used to water coming in, so it retains is in a state of emergency, which is added weight. So drinking water will help shift the retained water. Drinking a glass of water every two hours is an option. Drinking lots of water will help you lose weight. Keeping hydrated is key, and not only will it help you shift unwanted weight, it will purify your skin making you look healthier.
Drinking water throughout the day will benefit not only fat loss but also retained water hanging inside your body. Your body is not used to water coming in, so it retains is in a state of emergency, which is added weight. So drinking water will help shift the retained water. Drinking a glass of water every two hours is an option. Drinking lots of water will help you lose weight. Keeping hydrated is key, and not only will it help you shift unwanted weight, it will purify your skin making you look healthier.
4. Eat 3-5 meals per day
Include protein and a slow digesting carb (GL carb) with fruit, nuts and vegetables. Eating 3-5 meals per day keeps your body in a high metabolic state. A high metabolism equals rapid weight loss. If you eat 1-2 big meals per day it will not help you burn fat. The more frequently you eat, the more your body has to digest and even digestion is calorie burning.
Include protein and a slow digesting carb (GL carb) with fruit, nuts and vegetables. Eating 3-5 meals per day keeps your body in a high metabolic state. A high metabolism equals rapid weight loss. If you eat 1-2 big meals per day it will not help you burn fat. The more frequently you eat, the more your body has to digest and even digestion is calorie burning.
3. Have a good quality multivitamin and fish oil
These vitamins minerals and fish oils are your sustainability. In other words, they will keep you balanced and healthy throughout your journey. I recommend taking the fish oils at night when you are resting. In my personal experience I’ve felt better taking them before I go to sleep and I wake up feeling nourished and refreshed.
These vitamins minerals and fish oils are your sustainability. In other words, they will keep you balanced and healthy throughout your journey. I recommend taking the fish oils at night when you are resting. In my personal experience I’ve felt better taking them before I go to sleep and I wake up feeling nourished and refreshed.
2. Strength Training & Cardio
ESSENTIAL! Both are equally good and have their benefits. For a more metabolic reaction after you work out, try strength training with a barbell or dumbbells. The after effect is that your body will be burning calories when you are sitting down. The metabolic effect is that powerful. Cardio is ideally what you want to do when you want to shed the remaining few pounds or kilos. Interval training would be the most effective. Studies have shown that people doing interval training burn 30% more fat than people on a steady endurance pace.
ESSENTIAL! Both are equally good and have their benefits. For a more metabolic reaction after you work out, try strength training with a barbell or dumbbells. The after effect is that your body will be burning calories when you are sitting down. The metabolic effect is that powerful. Cardio is ideally what you want to do when you want to shed the remaining few pounds or kilos. Interval training would be the most effective. Studies have shown that people doing interval training burn 30% more fat than people on a steady endurance pace.
1. Rest.
I know you were expecting a breakthrough at number 1. When do you think you lose weight? In the gym? When you eat? While you are running?
No, you lose weight when you are resting, or sleeping. When your body is relaxed, THAT is when the body starts to adapt to the change its just embarked throughout the day. Get about 7-8 hours sleep per night.
Keep these 10 things in mind or print them out and stick them on your wall as a reminder of what you need to do to sustain your weight.
I know you were expecting a breakthrough at number 1. When do you think you lose weight? In the gym? When you eat? While you are running?
No, you lose weight when you are resting, or sleeping. When your body is relaxed, THAT is when the body starts to adapt to the change its just embarked throughout the day. Get about 7-8 hours sleep per night.
Keep these 10 things in mind or print them out and stick them on your wall as a reminder of what you need to do to sustain your weight.
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