How to achieve a significant weight loss.
After sometime we all face this problem-Why I am not losing weight after doing everything. I am trying everything from exercise to food. After my research in web I have found following tips that will help everyone to achieve a significant weight loss. Here are some nice tips:
1. Mix and Match workout
When you do go to the gym you need to work out intensely to shift weight quicker and so that means lots of cardio. Try and mix it up so do twenty minutes on the jogger, then the bike and then the cross trainer. This way you will get one hour of good cardio all over your body which is ideal for weight loss.
2. Good Balanced Diet
The diet is the key to starting all this weight loss work because you can exercise every day but if you are eating the wrong foods the weight will not change much. Eat healthily three times a day and try to include salad and some lean meats in your diet.
3. Healthy Snacking
Snacking has to go but to get in the habit of not eating junk food you need to empty the cupboards. If you really needed a snack then try to replace it with healthy choice such as cups of tea or fruit.
4. Small Achievable target
Have small targets every two weeks instead of one big weight loss target as it makes it all seem much more achievable.
5. Do Some Kind of workout everyday
You do not need to work out every day but at least be active and so that means going for a walk for thirty minutes with the kids, on your own or with the dogs. You need to break the habits of getting in from work and just watching the TV and then eating dinner.
6. Fun Training
Every week train in a different way such as skipping, boxing, outdoor running, outdoor biking or swimming. This way you can keep your workouts new and interesting while managing to workout different muscles.
7. Muscle workout
Just because you are losing weight which in reality means losing fat, it doesn’t mean you can’t use weight to bulk up your upper body once a week to give your workouts some variety. Use the free weights and bench press to improve the upper body and if you want a health supplement to try to help give your muscles more energy, creatine tablets have had some good reviews on their effectiveness in this area.
8. Good healthy Sleep
Scientists have indicated that just one night of sleep deprivation can lead to weight gain. It slows down the body`s metabolism the next morning - meaning less energy, in the form of calories, is burnt off. Previous studies have linked sleep deprivation with an increase in hunger-related hormones during waking hours. "Our findings show that one night of sleep deprivation acutely reduces energy expenditure in healthy men, which suggests sleep contributes to the acute regulation of daytime energy expenditure in humans," the Daily Mail quoted Christian Benedict, who led the research at Uppsala University Sweden
He and his colleagues put 14 male students through a series of sleep `conditions` - curtailed sleep, no sleep, and normal sleep - over several days, then measured changes in how much they ate, their blood sugar, hormone levels and metabolic rate.
Even a single night of missed sleep slowed metabolism the next morning, reducing energy expenditure for tasks such as breathing and digestion by between 5 and 20 per cent.
9. Eat more meals each day
Eat 5 – 6 meals and snacks each day. This doesn’t mean that you eat more calories .Take your calories in small portions throughout the day. This will makes you less hungry.
10. Cut down refined sugar
Sugar is everywhere, in our coffee, in cereals, in candy, cakes, and cookies, ice-cream, in energy bars, etc. If you want to get flat abs, you need to know that sugar can keep you from your goals. First of all, sugar actually makes you hungrier. Second, it is easily converted to fat within your body so you add on more fat when you want to burn it off. For these two reasons, above all else, you have to keep refined sugar to a minimum. Natural sugar, the kind found in fruit and vegetables is good alternative.
