Use these tips to lift heavy the smart way. This keeps your heart rate elevated, causing an increase in calories burned. Make sure to cut down on rest time between sets. In short, build more muscle, burn more calories. Maintaining muscle mass takes more energy to do than maintaining fat, so our bodies burn more calories at rest. No smoothie required.Īlthough some people fear fructose, fruit will not make you gain weight, and that includes the so-called "high sugar" fruits like bananas and melons.ĭevelop an exercise plan that includes heavy weights. Or try this hack to get a day's worth of healthy greens in 14 minutes. Salad provides bulk to help fill you up so that you eat less calories overall. If you have trouble adding vegetables to your routine, start every meal with a salad. Eat more produce.įruits and vegetables fill you up, provide plenty of fiber and have few calories. Instead, buy healthy snacks-like jerky or trail mix-for your glove compartment or desk drawer so you're prepared at all times. It's not about willpower it's about being realistic.
If you have trouble managing particular treats-maybe it's chips, maybe it's cookies, maybe it's Poptarts (because, same)-keep them out of your home or office cabinets. Processed foods do nothing for you outside of creating a favorable environment for gaining fat, including visceral fat, which is the scary kind that sits on your organs. If you're looking at the label on a food item, and you don't know what half the ingredients are, it probably means it's overly processed. Water helps suppress our appetite, boost our metabolism, give us energy, and make exercise easier and more efficient. And there's a bonus in doing that for people who are aiming to lose weight. And remember a scale doesn't decipher between fat and lean body mass-but it can help keep things in check.įirst, everyone should drink plenty of water-your body needs it to run properly. Studies show daily weigh-ins enhance weight loss efforts. If you have a set amount of weight you'd like to lose, step on the scale before you start. Write out your goal and keep it posted somewhere as a reminder when you want to give up. Start anywhere, and add the next small step when you're ready.Ī clear goal is a goal anyone in the world can measure and understand. Overachievers, take note: The point isn't to do everything on this list at once. That's exactly what these small changes are-healthy tweaks you can make to your everyday routine that have the bonus of helping you lose weight and get rid of your belly. "A healthier type of diet is something you can do every day of your life,” he says. In fact, Andy Yurechko, M.S., R.D., of Augusta University Medical Center in Georgia, believes the most successful dieters avoid fads and focus on long-term sustainable practices.
Given one pound of fat equates out to 3,500 calories, you're already almost at a loss rate of one pound per week even without changing anything else.Įven if you're not a soda person, there's loads of daily changes you can make to losing weight and make maintaining that weight easier. If you punch the numbers, that's nearly 3,360 calories that you're cutting out of your diet weekly. Now, what if you were to cut out just the pop from your diet, and replace it with water or a low-cal flavored seltzer? We can round one soda to about 240 calories. Think about it: If you're a soda fanatic, you probably drink at least two of them a day. It always sounds too good to be true, but as long as daily changes are done consistently, they can cause big-time change. We've all heard about the guy how transformed himself just by calling it quits on the cola. Yes, the healthy, science-backed solutions are way more simple than diet culture seems to lead on. It's all about small changes in daily habit. The science is in, and it doesn't take a crash diet, a juice cleanse, or anything else dramatic in order to lose weight.
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