With our lives constantly being ever so busy, it’s no wonder that many of us are on the lookout for easy and practical ways to shed a few pounds. As you know, the most important part of any weight loss plan is commitment. Set a goal to lose 5 pounds, and follow through with this. Your efforts will pay off…
… losing a small amount of weight can make a big difference. You’ll become more confident, not to mention, you will look and feel better. Here are six simple rules you can take on board to help you achieve your weight loss goals.
Reduce Your Portion Size
Eat in small portions, eat regularly. Decrease your serving size, even with healthy foods. That way, you can lessen the amount of calories you take in each day.For example, Doctor Oz says that a serving of meat shouldn’t be bigger than the size of your palm or a deck of cards. A good way to reduce the calories with each meal is to incorporate fruits and vegetables. Eating smaller meals regularly will keep you nice and full throughout the day – instead of going for hours without food, then eating a lot to satisfy your hunger.
Add More Greens & Protein To Your Diet
Green vegetables, as you know, contain a high amount of fiber, which makes you feel fuller for longer, and by eating lots them, will diminish cravings for unhealthy foods. Consuming more protein will help speed up your metabolism – which translates into you burning more fat. In fact, your body burns twice the amount of calories when digesting proteins compared to digesting carbs. You can consume more protein in your diet by having a couple of fish based meals each week. Fish aren’t only just a great source of protein, they also contain omega-3 fatty acids, which promote fat burning enzymes in your body. Angelina Jolie replaced her daily coffee with soy drinks to slim down for her role as Lara Croft in Tomb Raider. Unlike caffeine, protein provides you with steady, lasting energy and also helps you build muscle.
Eat Whole Grains Instead of White Foods
Many celebrities including Oprah and Cameron Diaz have endorsed the no white foods diet. Make the switch to whole grains. Forget about white pastas, breads, cake and any foods made with white flour. White foods tend to have a high glycemic index, which means they spike and then crash your blood sugar levels quickly, leaving you with cravings and feeling hungry. Wholegrain foods are high in fiber, minerals, vitamins and antioxidants. They keep you full for longer and stabilize your blood sugar. Take advantage of the healthy wholegrain foods out there, including oatmeal, quinoa, whole wheat bread, brown rice and whole grain pasta.
Decrease Your Sugar And Fat Intake
Reduce the amount of carbs you eat. Eating foods high in sugar and fat inevitably leads to weight gain. To prevent this phenomenon, and reverse it – avoid such foods. These include processed foods, cookies, cakes, desserts, and fast foods. Cut out your intake of soda, as soda is high in sugar and calories. While your at it, artificial sweeteners are not any better than sugar when it comes to weight gain. Numerous studies have linked artificial sweeteners with weight gain, as they tend to cause overeating. Instead, enjoy the natural sweetness offered by fruits and antioxidant rich dark chocolate.
Drink More Water
Everyone’s heard that water is good for you. But did you know that water can help you lose those extra pounds. It can do this in several ways. Drinking water increases the amount of calories you burn, keeps you fuller for longer and prevents water retention. Research shows that drinking about 6 and a half cups of water each day helps people consume 200 less calories per day. Replace juice, soda, and alcohol with water. It’s that simple.
Do Regular Exercise
Exercise is an essential part of any effective weight loss plan. First of all, you should be walking at least 10 000 steps each day. Take part in an exercise routine that best suits your schedule and fitness needs. You might go for a run in the morning or afternoon depending on when its more convenient for you. But you need to make the time. Aerobic exercises like brisk walking, jogging or even dancing, are an effective way to burn fat. The minimum recommended amount of exercise is for about 30 minutes three times each week. But for weight loss, you should aim to increase your exercise to 45-60 minutes five times each week to burn more calories. Why not choose an activity that you enjoy, like Zumba, dancing, Pilates, yoga, hiking or tennis. The possibilities are endless.