Categories: Weight loss

Tips and Tricks for Effective Weight Loss

Losing weight is one of those things many people attempt, but few people actually succeed. In a survey carried out…

Losing weight is one of those things many people attempt, but few people actually succeed. In a survey carried out by UK food company, it was found that among those who diet regularly, only two out of five quit within the first seven days, and four of five can endure for a month. While there are so many approaches to weight loss, they can be confusing sometimes if you fail to choose the particular program that fits into your lifestyle. Let’s face it! In determining the plan that works best for you, some expert will tell you to cut carbs and also keep protein and fats, while another call for plenty of complex carbohydrates and reduced fat. One program defines excess weight as a symptom of deeper psychological problems, while another promise that herbal supplements will speed up metabolism. Sorting through this program requires knowing a little about how weight loss works and having an overview of the types of programs out there.

Dieters should learn how to choose the best program for their individual needs and get tips on spotting fads and bad advice. Lately, over 50% of the US consumers start on cutting down calories consumption so as to lose weight. For most people, it is not easy to reduce quite a few pounds, and some becomes successful in keeping their reduced body weight. The challenge in losing a few pounds and staying lean causes a lot of people to switch into a specialized or commercialized weight-loss system support. When it comes to subscribing to a fat loss program, make a choice intelligently.

Related: Weight Loss Using Clean9

If you’re desperately trying to squeeze in workouts and avoid your favourite high-calorie treats, it can seem like there’s nothing pain-free about it. Yet, while healthy eating and slipping in exercise does take some efforts, it really doesn’t have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time. Having the right attitude is important when choosing a weight loss plan. You should be willing to commit to following the plan down to the smallest detail. There is no such thing as ‘one-plan fits all’ because the needs and fitness goals of people vary greatly. It is important that you look around and compare the various weight loss plans until you find one that suits your lifestyle. Below are few tested and trusted tips that can help you towards your weight loss goal.

Stop Snacking

Snacking is the number one saboteur of weight loss. This is because people end up eating way too many calories when they’re constantly consume snacks. Another issue is that most “snacks” are based on refined sugar — very calorie dense and not very satisfying. When was the last time you felt full after eating that fun sized bag of candy? Mindless, snacking is absolutely pointless and totally destructive to weight loss. Don’t do it.

Related: How to Change Bad Eating Habits

Don’t Let Hunger Deter You from Sticking with Your Diet

Whatever diet you choose, don’t give up because you get too hungry. “Hunger is one reason many people don’t stick with a weight loss plan for more than a few weeks. When you eat less on diet, fat cells in the body releases more hunger hormones, which increases your appetite,” says Dawn Noe, RD, LD, CDE. “Higher-protein, lower-carbohydrate meal plans are best for controlling your hunger and appetite.”

Whatever diet you choose, don’t give up because you get too hungry. “Hunger is one reason many people don’t stick with a weight loss plan for more than a few weeks. When you eat less on diet, fat cells in the body releases more hunger hormones, which increases your appetite,” says Dawn Noe, RD, LD, CDE. “Higher-protein, lower-carbohydrate meal plans are best for controlling your hunger and appetite.”

Cardio (Aerobic)

Yes, cardio is the most important form of exercise when it comes to losing weight. According to a study done by Duke University, cardio exercise burns 67 percent more calories than weight training. If you’re trying to lose weight and slim down, try to aim 3 days of cardio sessions per week and 2 days of strength training workouts. Aerobic exercise also offers a handful of health benefits, aside from burning excess calories, you’ll also be increasing your heart strength and lungs by doing cardio.  According to LiveStrong.com, an hour of jogging burns roughly 584 calories in a 160-lb. individual, while it burns around 728 calories per hour in a 200-lb. individual.

Here are a few cardio workouts programs you can start your weight loss:

  • 20-Minute Treadmill Cardio Workout
  • 30-Minute Treadmill Cardio Workout
  • 24-Minute Treadmill Cardio Workout

Weight Loss Supplements (Vitamin D for weight loss)

Michael B. Zemel, Ph.D., director of the Nutrition Institute at the University of Tennessee in Knoxville, states that vitamin D is one of the most useful supplements available for effective weight loss. When vitamin D levels are low, it triggers the body to convert sugar into fat instead of burning it as fuel, keeping your levels of vitamin D at normal levels will prevent this and lead to easier weight loss. Several other studies published in the International Journal of Obesity and the Journal of Nutrition shows that conjugated Linoleic Acid (Linoleic Acid) supplements can help increase fat burn and build lean muscle. Linoleic Acid (CLA) is a fatty acid that helps your body convert food into energy without it being stored as fat. There are also other nutrients and vitamin supplements such as fish oil are said to aid fat burn and weight loss.

Related: Top Weight Loss Food Supplements

Reduce Stress

Yoga exercises And Meditation To reduce stress

A recent article in the Journal of the American Dietetic Association revealed that an excessive amount of stress not only triggers overeating but also releases a hormone called cortisol that increases the amount of fat stored in the abdominal area. Practicing stress reduction techniques such as meditation and yoga can lower your stress levels and make your weight loss goal easier.

Meditation can be as simple as being alone in a quiet place. Breathe deeply and exhale slowly. Doing this for 5 minutes a day will see a change in both your stress levels and your waistline. Contrary to popular belief, all your stress reduction efforts don’t have to come from the after-the -effect. Starting your day with a few minutes of Yoga in the morning and meditating on good, positive and powerful thoughts can help safeguard your energy for the rest of the day.

Eat More Protein

For the most part, what you eat matters very little if calories are controlled for. The one exception is protein. Protein does three key things that aids weight loss:

  • It keeps you full for a long period.
  • It’s metabolized less efficiently than either carbs or fat, meaning you can get away with eating more of it.
  • It helps preserve lean muscle mass, thus, helping a greater portion of weight loss come from body fat stores.

Science shows that these benefits cap out at around .8g protein per lb of body weight per day. I recommend trying to hit that daily mark as often as you can.

Conclusion

Going through all this stress to reduce your weight without determination will not yield result. Instead of making high-calorie meal for the family and low-calorie for yourself, get everyone on the same healthy-eating page. Weight loss is easier when everyone’s eating the same thing — and you’re not tempted to taste someone else’s calorie-dense food. So, keep eating a little fruit here, some veggies there, continue grabbing 10-minute walks between meetings. Weight loss is a journey guided by your unique needs, so hook into what works for you.

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Faela