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10 weight loss tips for everyone

10 Weight loss tips for everyone

Weight loss tips for everyone

Weight loss tips for everyone

Weight loss is a process that affects everyone, men, women and children. The following article gives you 10 weight loss tips that can help everyone wishing to start a proper, fast and healthy weight loss effort.

Weight Loss Tips #1 – Start your weight loss process slowly

Avoid drastically reducing your calories. Quick and rapid weight loss can cause problems with your body’s metabolism and muscle mass. When you lose weight too quickly, you really need to be careful and carefully monitor the proportion of your weight in your body. Is it mainly coming from water , body fat or muscle mass? Most of the time, it unfortunately comes from lean muscle mass and this is what is causing you serious problems with your metabolism. Muscle is your body’s most important and active tissue for burning calories and fat. It’s basically your body’s fat burner and you need to always keep it active. When you lose a lot of weight, which usually comes from excessive dieting or some other not healthy way of losing weight, the body’s muscle mass is affected and you will end up lossing some of the most powerful tissue for keeping a nice body shape.

The worst thing that usually happens with weight loss is when the person finally decides to terminate the weight loss diet and go back to their unhealthy eating habits. The calorie intake is increased and the weight goes up, but since their BMR (basal metabolic rate) is at low levels and they have already lost muscle mass, they end up increasing their body fat very quickly! Have you ever heard of the term “yo-yo” dieting? This is one of the main reasons why so many people have problems and hard times with their weight loss efforts.

Weight Loss Tips #2 – Water, Water, Water

Drinking lots of water is one of the most important factors for losing weight. Our bodies are over 70% water and they need a large amount of this liquid to maintain their daily functions. Water helps to clean our systems and get rid of harmful toxins. When you water intake is not enough, your body actually turns to the water reserves is has which in turn, leaves you bloated. In order to release the extra water, you need to drink enough of it during the day. Water is also the best no-calorie source to fill up your stomach which makes you feel that you are not hungry. Try consuming ice cold water to actually burn more calories. Your body needs to warm up the ice cold water and it uses calories to do so. This is the so called the “thermogenic effect”. You can burn about 100 calories a day by drinking one gallon of ice cold water. Over a period of a month, this comes to almost 1 pound (for a month) and 12 pounds of easy weight loss per year!

Weight Loss Tips #3 – Protein should be part of your diet

Make sure to include protein at every meal. Try to go for 1 gram of protein per pound of your body weight. By eating enough amount of proteins, you will keep your nitrogen levels high that help the repair and growth of the muscles. Protein has a high thermogenic effect of 30% which makes it the best thermogenic food compared to all other foods. This means that for every 100 calories of protein you eat, 30 calories are burned by your body in order to digest the food you eat leaving you with 70 more calories.

Weight Loss Tips #4 – Build more muscles

Exercise can help you build more muscle mass. By adding more muscle mass you are adding the most important fat burning tool to your body. Muscle tissue is the most metabolically active tissue of the body, so make sure to build as much muscle as possible. Studies have shown that for each pound of muscle you add to your body, you can burn about 35 to 50 calories more per day. So, if you manage to add an extra 10 pounds of muscle you will be in position to burn approximately 350 to 500 calories more per day. This is without making any other changes to your diet. In some other research, researchers found that regular weight lifting training can improve the basal metabolic rate by about 15%.

Weight Loss Tips #5 – Eat less but more often

By eating small meals, you will be able to increase your metabolism and keep yourself full throughout the entire day. It will also give you more energy and keep your insulin at constant levels. Ideally, you must eat 5 to 6 times per day, about every 3 hours. You must aim to eat small amounts of foods several times a day instead of eating large amounts of foods a few times a day. If you wait a lot of time between meals, you will end up eating more and consuming more calories since you will be very hungry.

Weight Loss Tips #6 – Eat more fiber

Eating more fiber is one of the greatest weight loss tips. Fiber will give you a feeling of fullness with a low amount of calories. Fiber can also help you to reduce constipation, indigestion, gallstones and cholesterol, and also help you in fighting heart diseases and some forms of cancer. You should eat a variety of fibers both soluble and insoluble. Soluble fiber can be found in fruits and insoluble fiber in found in whole grains. Foods rich in fiber include: oat bran, beans, lentils, fruit, vegetables, whole wheat bread, brown rice and oatmeal.

Weight Loss Tips #7 – Eat more foods that are “thermogenic”

Thermogenic foods are the type of foods that your body needs to use a lot of calories in order to properly digest them. Some of the best thermogenic foods are vegetables like broccoli, cauliflower, mushrooms, squash, celery, zucchini, peppers, lettuce and green beans. These foods are very low in calories which allows you to consume a large quantity.

Weight Loss Tips #8 – Liquids also have calories!

Soft drinks and full sugar fruit juices can destroy your weight loss efforts. They contain large amounts of sugar and calories and are very easily consumed since they are in liquid form. A cup of cola type drink may contain 415 calories of pure sugar. This quantity of sugar causes a rise in insulin levels and makes you to feel hungry very soon after drinking it. By simply drinking diet soda, you can cut a huge amount of excess calories and start losing weight. Although this is a good start, you can better drink water instead as your primary liquid source.

When drinking juices, make sure that you check them for high amounts of processed sugar. Look on the ingredients list for “high fructose corn syrup” which is another way of saying sugar and see how much of this is contained in your drink. The first ingredients on the list are usually the ones that contain the largest amounts. The majority of fruit juices available are nothing more than flavored sugar water. A great alternative if you want to enjoy a fruit juice is to get a good juicer and make your own fresh and healthy fruit juices. This will provide the best levels of freshness and nutrients compared with the processed versions.

Weight Loss Tips #9 – Be patient, proper and healthy weight loss takes time

Be patient and don’t get disappointed if you’re not losing weight very fast. Remember, it didn’t take you 4 weeks to gain those extra 20 kilos so it is for sure that you will have to spend more than 4 weeks to lose them! Create a smart weight loss plan and focus on losing the proper kind of weight, which is body fat. You should set a weekly goal of no more than 1 pound per week. This way you will have a much better chance of not getting the weight back after you terminate your weight loss diet.

Weight Loss Tips #10 – Plan what you eat based on your activity

Plan what you will eat based on for the activity you will be doing. If you will be sitting at office all day then do not eat a meal with a lot of calories. Eat a smaller meal since you’re body will not need that much energy. On the other hand if you will be doing exercise, then you should eat more calories to provide your body with enough fuel to carry out the training session.

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