There are so many weight loss tips out there that we could literally spend months trying to find and follow all of them. We could also write countless blogs and books on the subject. With a sharp rise in obesity rates, more and more people are looking for ways to trim their wastelines and lead healthier lives. Here we try and narrow down a few we think are very important.
These are our top 5 hints to lose weight.
5. Water, Water and More Water
I have seen this one a lot lately with dieters and also weight loss articles. Researchers in Germany report that water consumption increases the rate at which we burn calories. The recommended amount of 8 glasses a day will increase your metabolism by up to 30% and give you a fuller feeling preventing overeating during meals. Water gives you more energy thus enabling you to work out longer and harder (more weight loss). It also enables the kidneys to flush out waste without the help of the liver (this means the liver can spend it’s time metabolizing body fat, which again translates into even more weight loss.
4. Keep a Journal
I know, I know. Who has time for writing down every single thing you eat? I sure don’t and even if I did I would not have the patience to do it. However, I can definitely see the advantages of keeping one. A journal helps you remember what you ate from day to day including total caloric intake. This in turn keeps you on track daily if you are counting calories in order to trim down. There have been times where I have eat a cookie or some other sweet thinking that just one won’t hurt and then remember later I had 3 the previous day. It helps make you accountable and will motivate you to make healthier food and beverage choices. Many people say it gives them something to look forward to at the end of the day, motivating them to eat their best.
3. Eat Regularly
I don’t believe in portion control to the extent of limiting the amount of food so that you are hungry. Control portions by having reasonable helpings of foods which are not threatening to your goals. Eat 5 small meals per day but do not limit yourself to less than 3 meals per day. Eating regularly boosts metabolism to burn fat, by eating every 2-3 hours you are doing exactly this which is the ideal way. If you don’t eat regularly your metabolism will slow down causing your body to store more fat rather than burn it. If you miss breakfast and eat at unregular times of the day then you are training your body to store fat and calories because your body does not know when you will eat again.
Well this one is a no brainer, but what kind and how much? According to the experts cardio (aerobic) exercise is the best way to burn calories. Strength training, while important, simply does not burn enough calories to induce significant weight loss. 3-4 times a week for approximately 60 minutes each session is enough to see weight loss results for cardio training. It can be running, cycling, crossramp, eliptical or other aerobic activity. Expect to lose 1 or 2 pounds per week exercising regularly combined with a healthy diet.
1. Change Your Diet
This is the most important one. If you can manage this one correctly, the other 4 become less important. I spent years exercising, drinking water and eating regularly, but never lost a pound. I was like a hamster going round and round on a wheel. Once I changed my diet the weight began to pour off. For me it was going on a low fat diet. Anything that contains 3 grams of fat or less is considered low fat. I’m not saying low fat diets are for everyone but it definitely helped me. There are many other diets you can consider but the main point is be aware of what you are eating and strive to eat lower calorie foods. Combine this with the other 4 weight loss tips and you may be surprised with the results.