How To Lose Weight And Keep It Off - Easy Tips
At the beginning of summer, you might notice that you've put on about twenty or thirty pounds. Losing this weight is important, that is if you're going to get into that favorite outfit or bathing suit. How to lose weight and keep it off? Well, here are some simple and easy tips to help you do just that.
Keep in mind that, you must have patience, the weight didn't appear overnight. You must develop exercise and healthy eating habits, not only to lose the weight, but to make the weight loss permanent. Here's some tips to help.
First, think of what it is that made you gain the weight. Are you attracted to certain foods? Do you feel that you must eat when presented with free food? Are you too tired or too busy to shop for or cook healthy meals? Does your partner support your weight loss efforts? Just looking at it, there are a variety of things that cause weight gain. Identifying these factors will help in indentifying solutions.
Junk food, is this your weakness? Toss it, I mean get rid of all of the junk food in your house. Replace the junk food with healthy alternatives. Are certain emotions a trigger for over eating? Find a different way to deal with those emotions, other than stuffing your mouth with food. Look towards doing exercise instead, like a nice brisk walk. Cutting calories alone won't do it, you must do some physical activity. No need to get carried away with the exercise by running a marathon, but a good 15 minute walk will do. Work this into a regular routine, so it will become habit.
Exercise can be done three or four times a week. Increase activity whenever you can. Park far away from the door when you go to the store. Use the stairs instead of the elevator. Get up more and walk around when at work. Fitting in little spurts of activity throughout the day adds up. Try to think ahead and plan on making healthy choices.
When going to a meeting, there might not be any healthy options for lunch. This is when taking your own lunch comes in handy. Most caterers won't even consider your special requests.
Do you crave chocolate at night? Try a cup of Oolong tea with a couple of squares of dark chocolate one hour before bed. The Oolong tea will help burn off calories, and both the chocolate and tea are rich in antioxidants.
Before a meal, fill up on fruits and veggies and try a bowl of soup. Consuming high volume foods are an awesome way to fill up without filling out. Foods that are high in water, like green, leafy vegetables, watermelon, cantaloupe, apples and pineapple are highly filling. Eating a bowl of soup before the main meal will help fill you up to keep you from eating so much. Nothing creme based, but vegetable or chicken broth.
Using these tips will help you take it off and to keep it off. This is how to lose weight and to keep it off.
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7 Exercises That Can Be Done At Work To Stay Fit
In today's busy world, we find our selves lacking the time for a regular workout. What you need is 7 exercises that can be done at work to stay fit. This will give you that workout without the gym.
1. Using a large exercise ball instead of a desk chair. Balancing yourself on the ball is a great core stabilizer. You can strengthen your ab muscles without knowing you're doing it. A little or no concentration is needed for this exercise and you can still do your work with no problem.
2. Resistance bands, good for toning legs and arms. Hook the bands to the legs of your desk or chair and do arm or leg reps while sitting at your desk. If you're working on the computer, then work your legs.
3. Walking. You can walk during breaks or just walk around the office. A good way to enhance your walking exercises is to use ankle and wrist weights.
4. Less elevator and more stairs. The higher the floor you're office is on the better. This exercise gets your heart pumping and releases endorphins. A good way to start the day for both the mind and body.
5. Parking. Park further away from the door, this provides a mini cardio session. You can find the furthest parking spot and either walk or run. Using the ankle weights can do wonders for this exercise.
6. Stretching. Being stationary at a desk for 8-9 hours a day can lead to muscle stiffness, loss of flexibility, back and neck pain, restless legs, blood clots, and stiff joints. Because of these things, stretching is very important. Get up once an hour to stretch.
7. Some easy stretches you can do at you desk can be simply reaching up to the ceiling with both arms, to touching your toes, to ballet plies. Give your back a good twist from side to side to stretch both your spine and abs. A condition called "Writer's Belly" happens when the ligaments in you abs shorten from the prolong sitting. The result, a "pot belly", therefore stretching the abs keeps them long and lean.
We all know of the challenge of finding the time and implementing a regular workout. However, just doing these 7 exercises throughout your work day will really make a difference.
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What's A Simple Quick Weight Loss Solution?
We are surely aware of the effective methods for quick weight loss. Most dieters will opt to using the formula for consuming fewer calories each day. Doing this, however, causes many side-effects that brings long-lasting problems.
Usually, what you will get is an increase in hunger pangs. This also includes an increase in cravings for sugar and food. Weakness, is another side effect, because of the extremely low energy levels. Which gives us another effect, binging, make that uncontrollable binging. Reducing the caloric intake slows down the metabolism and causes the body to store more fat.
Proper weight loss means knowing how the body works. When you consume the right amount of calories (around 1500-2500 calories a day), with the right types of food, the result is quick weight loss. The correct types of protein, carbohydrates (no sugary foods) and essential fats.
Consuming the right amount of calories every day, there won't be weight gain or weight loss. What's needed is an additional trigger for weight loss to begin. The trigger? Burn more calories than the body takes in. Routine exercise is the perfect answer.
Exercise, did you know that the body has an inherent genetic predisposition to doing nothing. Everyone would rather sit in front of the TV, instead of going for a long exhausting walk. The body can be trained to doing exercise, and not to stay at rest. This doesn't take long, and the results are amazing.
Start Slowly. If you eat the right amount of foods, with a diet of highly nutritious foods, along with the minimal exercise, weight loss is achieved. Eating the right foods and simple going for a 15 minute walk either after lunch or dinner. A 15 minute walk at a steady pace can burn a couple hundred calories every time.
One pound of fat is equal to 3500 calories. If a person can burn an additional 200 calories every day, it would take just under 3 weeks to lose 1 pound. Imagine, if you would walk twice as much a day, us could lose that same pound of fat in half that time. One pound lost in just over a week.
So here it is, a simple solution for quick weight loss doesn't mean dieting. A change in the foods that you consume along with adding a minimal exercise routine each day, you can lose 4 to 5 pounds each month. This alone means a good 50 to 60 pounds in a year.
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9 Helpful Super Foods For Weight Loss
Believe it or not, there are some foods that will help you lose weight. The idea of eating more and losing weight has its' appeal to many people. However, in able to do this, you must get aquainted with Super Foods to help with losing weight. Below is a list of 9 such Super Foods and how they help with weight loss goals.
1. Apples - Apples are packed with antioxidants which helps get rid of the "apple shape" or excess belly fat. Apples make the perfect on the go snack.
2. Steak - not just any steak, only lean beef. The best is the organic beef, which is the healthiest choice of beef. Steaks should be grilled or broiled along with plenty of salad or vegetables.
3. Eggs - some tell you that the egg whites are the healthiest part. But, I'm talking about the whole egg, minus the shell. You can have them poached, boiled, scrambled or as an omelet. This is a great way to start the day.
4. Kale - one cup of raw chopped kale contains calcium, iron, fiber and not to mention only 34 calories.
5. Oats - You can't go wrong with oats because all types are healthy. Steel-cut and rolled oats are the best. Instead of bread crumbs, use oats as an alternative when making meatballs.
6. Lentils - These are good to help flatten the belly. Even though, there are several different types, the yellow and red ones are the quickest to cook. Because of their mild flavor, you can mix them with all kinds of foods. Lentils can add texture and substance to lots of different dishes.
7. Salmon - great for your heart as well as your waistline. Salmon is a wonderful source of Omega 3, which helps build muscle. Wild salmon is the best choice and it contains less pollutants.
8. Blueberries - These berries are great for losing weight. Blueberries added to your morning cereal served with low fat yogurt or milk is a good way to start the day.
9. Avocado - because of the fat content, many people avoid avocados, but they are a fantastic weight loss food.
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