3 Things you can do today to start losing weight!

Losing weight is one of the huge battles I had to fight in my life, it is not easy especially if you’re just starting out, but in order to reach your weight loss goals you will need to start somewhere, in this post I am going to tell you 3 things you can do today to start losing weight.
3 Things you can do today to start losing weight!
Many people tend to procrastinate when it comes to losing weight simply because they look at the total number of pounds they want to lose and think that they will never be able to achieve this at least not fast enough. If this is you then I’m here to tell you that it doesn’t have to be this way and if you step back and really think about it, it really isn’t that hard.

 Change The Way You Think

I am a big believer that we are of what do we think about. I can’t stress this enough how important it is. You must begin to change how you view eating. It helps to visualize and see yourself in the perfect weight do you want.
Think in terms of adding nutrients as fuel for your body instead of the idea that you are depriving yourself of foods that taste good. You will naturally start to crave healthier foods as you continue your journey.

Read Food Labels

Food labels can be quite informative. When you’re grocery shopping and you’re having cravings for junk food then read the food label before you throw it in your shopping cart to remind yourself just how much calories, fat, sugar, or even sodium is contained in what you’re about to consume. Try to keep all of these at a minimum.

 Eat More Vegetables

Vegetables contain a lot of fiber and not that many calories which means you feel full quicker. When you can get that full feeling and not load your body up with so many calories then you will start to see a big difference in how you feel and look.

Final words

That is it, those are three things that you can do today, to start losing weight, thank you for reading and I hope you will have time to implement them in your daily life.

Weight Loss Myths Busted

Weight Loss Myths Busted

The number of myths about weight loss is astounding. If you want to lose weight and stay thin and fit, then you need to realize the truth about weight loss.

Let’s take a minute to dispel some of these weight loss myths that are still prevalent in the fitness industry, but which cause way more problems than they solve.

Myth #1: You need to count calories for weight loss

Successful weight loss requires counting calories daily and creating a deficit. To lose weight, simply exercise and burn more calories than what you eat.

The truth

Sorry, but the age-old ‘myth’ of eating less and exercising more doesn’t work in the 21st century. Weight loss is very difficult when you are nutritionally starved.

Think of it this way – which is ‘better’… 500 calories of healthy grass-fed beef steak and spinach or 500 calories of ice cream? I think you know the answer… Calorie counting alone will never be sufficient.

 Myth #2: Do more cardio for weight loss

You need to do lots and lots of fat burning cardio to stimulate your metabolism to burn fat.

The truth

Low-intensity cardio workouts are POOR metabolic stimulators. They actually work in the opposite way and slow down your metabolism by encouraging your body to give up the fat-burning muscle it requires for peak metabolic efficiency.

Strength training is WAY better for you and will boost your body’s fat-burning activity.

Myth #3: Exercise more for weight loss

You need to exercise 6 times a week and sometimes twice a day if you want to see any serious changes in your body.

The truth

Someone once said this about gym training – “You can train long or you can train hard but you can’t do both.”

It’s true! Exercising is good, but you want to make sure you are also exercising ‘smart’. You have to focus on quality instead of quantity. Plus, it saves time as well!

Myth #4: To lose weight you need to eat a LOT of health foods.

The truth

There are lots of foods out there that are labeled as health foods but in actual fact, they are nutritionally deficient.

Eating them is like eating ’empty calories’. A good example is the type of ‘salads’ served in a restaurant.

Their chicken salad might not have good nutrition and it may be drenched in unhealthy oil or a sugar-laden dressing. Those salads will actually make you fat. They’re almost equivalent to eating a cheeseburger.

Myth #5: Effective fat loss strategies require you to cut down on your fat intake.

The truth

Fats are NOT your enemy. It is eating unhealthy fats that cause you to put on weight.

But if you eat the right kind of fats (like a nice, healthy avocado), I guarantee that you will lose weight much faster.

These are just some of the myths about weight loss that are still widely believed by people today yet are NOT true and should be recognized as such if you want to get ahead in your own weight loss efforts.

There are dozens more that you might not know, and not knowing them is detrimental to your health and your weight loss future.

Overcoming These Weight Loss Myths

There you have it… five weight loss myths busted. For me, weight loss is a change of lifestyle and the way of thinking, when you eat anything think it as a fuel to your body and move a little bit more and you will be fine.

Got a question about weight loss?

Check out this video as it will explain to you what you need to do in order to lose weight.

 

10 Tips to a Healthy Weight

Losing weight is a never ending circle for most of us, even when you manage to lose it, it is a huge battle to keep it, that is why in this post I can with 10 tips to a healthy weight.

10 Tips to a Healthy Weight

Know your numbers. 

You can find your healthy weight by knowing your Body Mass Index (BMI).  You can calculate this number yourself or use a tool called the “BMI Wheel”. 

  1. Here is how to calculate this number yourself:
    1. You need to know you weight in pounds and your height in inches. 
    2. Take you weight in pounds,divided by your height in inches, divided by you height in inches again, andmultiply this by 703.  You are at ahealthy weight range if you number is between 18.5 and 25.9.  If your number is higher than 26, you havesome work to do!!
    3. Youcan also ask a health professional to find this number for you.

Exercise. 

It is recommended to get 60 minutes of moderate-intensity exercise a day for weight loss.  You are exercising at a moderate-intensity, if your heartbeat is elevated but you can still talk to those around you.  A pedometer is a great way to track your activity level.  It is recommended to get 10,000+ steps a day.  Get a pedometer and track your steps, then gradually work up to 10,000+ steps per day. 

Increase your fruit and vegetable intake. 

Using fruits and vegetable to replace high calorie foods in the diet like pop, chips, candy, cookies, etc. can lower your total calories per day, which will result in weight loss.  Fruits and vegetables are perfect snack foods. 

Increase your fiber. 

Fiber is found in fruits, vegetables, legumes, and whole grains.  The recommend daily allowance for fiber is 25-30 grams of fiber.  Fiber is listed on the food label under carbohydrates.  Start counting your fiber grams per day and see where you are.  If you are below the suggested amount, add fiber gradually to the diet and drink more water as you add it. 

Increase your water intake.

 People often get the feelings of hunger and thirst mixed up.  When you think you are hungry, drink 16 ounces of water, then wait 20 minutes to see if you are truly hungry.  It is important to get a minimum of 64 ounces of fluids per day.  Water is calorie-free so it makes the best beverage choice for weight loss!

Watch out for high-calorie beverages. 

Pop, fruit juice, kool-aid, lemonade, alcohol and ice tea are all high-calorie beverages.  These should be used sparingly when trying to lose weight.  No more than 16 ounces per week is ideal. 

Stay away from fast food. 

Most fast food is high in fat and calories.  Eating fast food, even if it’s once or twice a week can really sabotage a persons weight loss plan.  Pack your lunch before you head off to work or school. 

Follow “your” food guide pyramid. 

Log onto www.mypyramid.gov to get the latest information on healthy eating.  You can get a personalized meal plan online as well. 

Keep food records. 

It is a proven theory that keeping a food journal or food record is a sure way to decrease what you are eating by 20% each day.   Start keeping track of what you eat and drink each day.  If you feel real motivated you can keep track of calories this way as well. 

Don’t do it alone. 

Find someone who is in the same journey as you and make do it with them. Please who have support around them tend to achieve goals faster.  Find someone to hold you accountable! 

Those are 10 Tips to a Healthy Weight, but the best tips i can give you is that changing your lifestyle from sedentary one to active one will help you to have a healthy weight. 

How Do I Ramp Up My Metabolic Rate?

Overweight people often curse their bad genes. Usually what that means is that they have a slow metabolic rate. It is true that some people have a metabolic rate that is slower than other people.

However, it would not be a good idea to blame your genes or metabolism. That will take away power from you and make you feel like losing weight is beyond your ability.

You definitely can lose weight even if your metabolic rate is low. It’s possible to increase your metabolic rate with a few simple techniques.

Most weight loss trainers recommend weight training as a very effective way to boost your metabolic rate. Not all resistance training works. Doing bicep curls will not do much to help you. You need compound movements such as squats, deadlifts, snatches and all the other cool techniques you can do.

Using a combination of compound movements, full body workouts and proper rest times between sets, you will raise your metabolic rate and keep it up for hours.

Another technique you can employ is short quick workouts throughout the day.

Anytime you have 5 minutes to spare, you can do a quick workout. It could be 30 push-ups followed by 40 mountain climbers. Or 3 sets of 10 burpees. These are extremely quick workouts that have only one purpose. To elevate your heart rate and give your metabolic rate a quick boost.

They do not take long and can be done anywhere. Bodyweight exercises are all you need. You just need to do them rapidly for 2 to 4 minutes. What this does is that it keeps your body in fat burning mode constantly. After a few hours, when your metabolic rate is starting to drop, another quick 3 minutes of exercise will perk it up again.

Do this throughout the day and not only will your metabolic rate be at an all-time high, but you will also feel more active, fit and alert.

Daily life can be draggy and monotonous. These little workouts will challenge you and even if you are tired, once you do a quick workout, you will be all pumped up and ready to take on the world.

 

Are You Cheating Yourself On Cheat Days?

Are You Cheating Yourself On Cheat Days?

This is one of the most common mistakes that people make when they are trying to lose weight. Before going into details, we need to understand the theory behind cheat days.

The theory behind cheat days

When you are trying to lose weight, you need to be on a caloric deficit of 500 calories a day. This is achieved by eating less, making wise food choices and exercising. Since you are aiming for fat loss and not just weight loss, you need to go on a slow but steady program.

Most people who crash diet end up losing muscle and lowering their metabolic rate. This is a double whammy. Fat burning will grind to a halt and when that happens, your weight loss will hit a plateau and this can be exasperating.

Therefore, slow and steady wins the race. However, even if you diet and exercise the correct way and do your best, when your body is on a caloric deficit for 4 to 6 days in a row, it will automatically drop your metabolic rate as it tries to “preserve” its fat stores.

In order, to overcome this problem, we have a cheat day. On this day, you will aim for a caloric surplus. Preferably in the 500 to 700 calorie range. This will refresh your leptin levels and give your metabolic rate a boost. Your body will go back into fat burning mode since the body does not believe that it is starving.

This is also where the majority of people make a mistake.

They use the cheat days to gorge themselves on all the food that they can eat. Some even manage to reach caloric surpluses of 2000 to even 5000 calories. That is not a cheat day. It is chaos.

You can cause your weight loss efforts to slow down or worse. You may actually gain weight. This will cause feelings of guilt, frustration, and anger. It’s like taking one step forward and two steps back.

Find out your daily calorie requirement and add 500 or 600 to it. That’s it. That’s the caloric surplus you should aim for. Even if you wish to eat junk food or whatever your heart desires, eat them in the right amount but make sure you do not exceed your target calorie surplus.

This being said, generally, it would be best to avoid junk food or processed food. It’s just not good for your health. It may sound boring and a tremendous sacrifice forsaking the food you love.

However, thousands of people can testify that after a few months of avoiding junk food, their body totally stopped craving for these sinful pleasures.

You do not need to obsess over the numbers but you need to at least have a fairly good idea of where you stand as far as your diet and calories are concerned.

Consume adequate water daily. This is crucial! Water naturally suppresses your appetite and helps to metabolize the fat.

Watch your carb intake. Try and limit your carbohydrates, especially the starchy carbs. You should not eliminate carbs from your diet completely like what the Atkins diet recommends.

You do need carbs for energy during your cardio workouts. However, limit them and either consume them early in the day or immediately after an intense workout.

The numbers on a scale can be misleading. When people embark on a weight loss plan, they may include resistance training as part of the training regimen. Even people, who are totally on a cardio training plan, will experience a growth in lean muscle. This is inevitable.

Most overweight people have poor muscle tone. So, once they start exercising, the body starts burning fat and simultaneously gaining muscle. If you were to measure your weight on the scales, there may be no change in the numbers because the 2 pounds of fat you lost may have been replaced by 2 pounds of muscle.

Since muscle is denser than fat, your body size would have shrunk a little even though there is no change on the scale. That is why it is so crucial to track your progress by using photos or a measuring tape to measure different parts of your body. This will be a much better way to track your progress.