10 Easy Ways To Lose Weight
• Set clear goals with a realistic timescale
Base on the recommended rate of weight loss, setting for yourself a clear weight loss goal with a realistic timescale is very important. This will help you lose a significant amount of weight and make you progress faster on your dream size. For example, a goal may be set to lose 4 kg over the following 4-6 weeks. Once the goal is been achieved, you can set yourself another goal which can also be achieved, etc. Most people start to get their health benefits by losing even just 5-10% of their starting weight.
• Drink coffee before workout
Taking coffee 20-30 minutes before working out goes a long way in losing weight. The secret behind the functionality of coffee to work for your diet lies in the active ingredient present in it, caffeine, and its no more a new that coffee contains caffeine, which is main reason we drink it. Drinking coffee in the morning gives us the boost /energy we need to get up in the morning. What we might not be aware of yet is that coffee can be good for your dieting. Generally, caffeine should not be taken in large quantity or amount. Drinking coffee is not good for women during pregnancy or breast feeding. Moreover, many of us have a negative mindset towards the taking of coffee. However against all odds, it has been found to enhance fat burning, therefore giving you the necessary boost for metabolism to take place.
• Work out
If an hour or 30 minutes of exercise can’t be set aside at once, then go for shorter periods of exercise for the whole day. Scientists suggest that several short exercise bursts provide the same health and fitness benefits as a related amount of exercise done in one longer workout and, in some cases, reap even more rewards. One of the best ways to workout is to try a quick cardio circuit in the morning, a brisk stroll during your lunch hour and an after-dinner stretch session. There is no cause to do it all at once. Any workout or exercise that gets your heart rate increased will burn more calories, but more calories will be used up if a cardio routine that engages multiple muscles simultaneously is picked.
• Drink more water and skip sugary beverages
Most energy drinks, light beers, fruit smoothies, or sport drinks contain about 110 calories. Yet, these beverages doesn’t make you satisfied the way 110 calories of food would, so they are just a waste to your body system. Drinking a juice or caramel coffee drink, for instance, won’t make you feel full the way eating a bowl of veggie-and-protein packed stir-fry will. So monitor your intake of juice, soda, sweetened coffee, tea drinks and alcoholic beverages.
• Build a better breakfast.
Of all meals, breakfast is very important; because breakfast is what helps you start your day on the right track. The healthiest and best breakfasts are ones that will fill you up, keep you satisfied and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure the food contain a source of lean protein plus filling fat (e.g. eggs, beans, unsweetened Greek yogurt, nuts or nut butters) and fiber (veggies, fruit or 100% whole grains). A day starting with a blood-sugar-stabilizing blend of nutrients will help in slimming down without sacrifice.
• Skip the scale
The scale can be deceiving when trying to lose weight, and reason been that it doesn’t take into account the fact that you are probably adding muscle. Also, if there is a progress, the number on your scale might not change or peradventure even go up, which can be defeating. Recall that a pound of fat is still the same as a pound of muscle, because muscle is lean and smooth and you can be shedding inches while remaining the same in weight. For a more accurate and precise depiction of how the body is changing, the use of body measurement tape is employed instead to track your size and progress.
• Intermittent fasting
Following a strict regimen of skipping meals also known as “intermittent fasting,” is to a large extent beneficial to a person’s health. Analysis carried out by a group of researchers have found that overweight individuals who alternated days of normal meal consumption with days of less meals exhibited lower cholesterol levels, lower markers of inflammation, reduced markets of oxidative stressed and increased levels of various antioxidants. This group of researchers suggested that skipping meals could actually help you lose weight, only if you are able to adhere to the control without overloading after a skipped meal.
• Treatment with drugs
For people who want to lose weight, using drug is also an option. However, there are no wonder drugs to improve your diet. Increasing your physical activity levels are still important. Orlistat is a drug use in losing weight and it is available on prescription from your doctor. Low-dose orlistat is an over-the-counter drug that can be seen in standard pharmacies. Specific guidelines are given by doctors and pharmacists on when orlistat should be used.
• Use social networks & technology to keep yourself accountable
It’s easier to make a decision to wake up for a run at 6 a.m., but it’s another thing to actually do it. This is where the use of social networks comes into play, they help keep you in check. Let friends and neighbor know that you’ll be up for a run by a certain time and ask if anyone wants to join you. Share a post-workout selfie or join an online community where members cheer each other on. A great fitness trackers is one of the best applications you can use in keeping account of your weight loss and this account can also be shared on the social media.
• Monitoring and reassessing
At this point, you really need a lot of support from friends and family and importantly for married couples, your spouse. This is a great way to help you keep disciplined and be focused on achieving and attaining your desired targets. Giving up is one major things people go through, especially when you are not losing as much weight as you want to. The substantive issue now is monitoring and re-assessing. Within a week or few days to your set target, your progress needs to be accessed using your checklist. Note that, while on the weight loss journey, you should constantly be monitoring your progress. This can be a good inspiration to push on. Routine checklist should also be carried out on weekly basis.
10 Easy Ways To Lose Weight