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Weight Loss Binder

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What Everyone Needs To Know About
Exercise And Having A Good Diet
How to Lose Weight
Choose fibrous proteins instead of fa...
Eat more fruits and vegetables. Fruit helps to satisfy your sweet
tooth thanks to its natural sugars, while fresh vegetabl...
baking powder or yeast. Put barley in your soup instead of rice or try
a pilaf with barley, wild rice or brown rice.
● Eat...
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 HOW TO LOSS WEIGHT IN 10DAYS
HOW TO LOSS WEIGHT IN 10DAYS
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Weight Loss Binder

  1. 1. What Everyone Needs To Know About Exercise And Having A Good Diet How to Lose Weight Choose fibrous proteins instead of fatty ones. Protein is important for organ function and building muscle. Select lean cuts of beef or extra-lean ground beef when you're consuming red meat. Remove skin from chicken before cooking. ● Skip the fatty deli meats like bologna and salami. Choose lean turkey or roast beef as a replacement. ● Vegetarians can get plenty of protein from soy, nuts, beans, and seeds. Lentils, legumes, and beans are excellent sources of fiber and protein. ● Eat low-fat dairy for a source of protein, including low-fat cheeses and nonfat yogurt. A 150-gram serving of Greek yogurt provides about 11 grams of protein. The study has shown that 20 women who were eating high-protein yogurt snacks instead of crackers, chocolate, and other low-protein snacks consumed fewer calories and experienced less hunger.[2]
  2. 2. Eat more fruits and vegetables. Fruit helps to satisfy your sweet tooth thanks to its natural sugars, while fresh vegetables help your stomach fill up more quickly. Fruits and vegetables contain fiber to help you feel full quickly. Try some of these tips to introduce more fruit and vegetables into your diet: ● Eat what is in season and eat fruit and vegetables for snacks or, for dessert. When you eat apples in the fall, for instance, or cherries in late summer, it might as well be an indulgent dessert. Cut up celery, carrots, peppers, broccoli or cauliflower and dip them in a light salad dressing or hummus. ● Use vegetables as a main dish. For example, make a stir-fry or a hearty salad and add just a few ounces of cooked chicken, salmon or almonds. Eat more whole grains and cut simple carbs. Whole wheat bread, oatmeal, whole wheat pasta, sweet potato, and brown rice are all excellent sources of energy and sources of nutrition. Combined with the right combination of proteins and vegetables, whole grains are perfect all-around nutrition. ● Simple carbs are things like white bread, processed flour, and white sugar. This gives you energy quickly but then comes with a crash. It turns into fat very quickly. ● Substitute whole wheat flour or oat flour into pancakes or baked goods. You might need to add additional leavening ingredients, like
  3. 3. baking powder or yeast. Put barley in your soup instead of rice or try a pilaf with barley, wild rice or brown rice. ● Eat only naturally-occurring carbohydrates instead of processed carbohydrates. Avoid processed foods, like white bread, semolina pasta or crackers, or processed sweets like candy bars or sugary vegetables.[3] Try a formal diet plan. If you like the idea of following a more specific diet and putting the planning into someone else's hands, try following a new diet and exercise: ● Follow a paleo diet and eat grass-produced meat, fish, and seafood, fresh fruits, and vegetables, eggs, seeds, and nuts, just like paleo-humans did. Eat nothing prepackaged or processed.[4] ● Try sticking to raw foods. The Raw Food Diet requires 75 percent of your dietary intake to be uncooked. Most people eat a lot of fruits and vegetables, whole grains, nuts, and beans.[5] ● Join a commercial diet plan. If you prefer to eat whatever you want and to meet weekly with other people who are losing weight, then try WW (formerly known as Weight Watchers). If you prefer prepared meals so that you don't have to cook, try Jenny Craig or NutriSystem. Cut the salt from your diet. Eating more sodium causes your body to retain water, which can cause you to feel bloated and gain more weight. The good news is that you'll sweat that weight out very
  4. 4. quickly, so an easy way of cutting some pounds is to eat less sodium in your diet. ● Instead of salt, try spicing your meals with chili flakes, fresh salsa, or cajun spices and seasonings. ● Unsalted foods will taste much saltier eventually if you cut salt out for a while and let your taste buds re-acclimate. Don't skip meals. Lots of people think skipping a meal will help to lose weight, but people who have lost weight tend to maintain their weight loss better when they eat three meals and two snacks every day.[6] This indicates that eating three meals and two snacks may be a healthy eating pattern for weight loss. ● Make sure that you don't get hungry by eating small portions throughout the day at regular intervals. Between your meals, eat a 150-calorie snack to keep your metabolism burning and to stave off hunger. Be sure that you don't eat a fattening snack such as sweets or crisps. When you're hungry, your body conserves calories and slows down your metabolic processes. Avoid sweetened drinks. Drinks that are sweetened, whether artificially or naturally, will have little nutritional value and add lots of empty calories to your diet. Do not drink fruit juice or other sweetened drinks. Even natural sugars will increase your daily calorie intake and prevent weight loss. If you chose to drink juice, do not exceed 4 oz per day (1/2 cup). Instead of drinking sweetened
  5. 5. beverages throughout your day, drink unsweetened, calorie-free beverages.[7] Some beverages to avoid include: ● Soda ● Juice ● Sweet tea ● Kool Aid ● Fruit punch ● Sports drinks ● Sweet coffee drinks ● Alcoholic drinks Control your portions. One reason why you might have gained weight is due to eating portions that are too large. To start losing weight, you will need to eat smaller portions. Eating smaller portions can also help you to keep eating some of your favorite foods while still losing weight. ● For example, before loading up your plate with half a frozen pizza, check the label to see what a portion size is and only put this amount on your plate. ● Or, if you want to have a bowl of cereal, check the box to see how much you can have for one serving and use a measuring cup to get the exact amount. ● Controlling portions doesn't have to mean you're hungry all the time if you try strategies to make yourself feel more full.
  6. 6. Write down everything you eat this week. People who keep food diaries, according to a study published in the Journal of the Academy of Nutrition and Dietetics, lose an average of 6 pounds (2.75 kg) more than people who don't keep a record of everything that they eat.[8] So force yourself to write down the good, the bad and the ugly. Keep these tips in mind: ● Be complete. Write it all down, including beverages, condiments, and a description of how the food was prepared. Don't pretend you didn't have that extra glass of wine after dinner. If it goes into your stomach, it goes into the journal. ● Be accurate. Record your portion sizes in your food diary. Don't eat too little or too much - keep track. Also, read the ingredients list so that you can be accurate about serving sizes. ● Be consistent. Carry your food journal everywhere that you go. As an alternative, you can use a diet-tracking app on your smartphone or tablet. Figure out how many calories you should eat each day to lose weight. Losing weight isn't all about weight. The more aware you are of the calories in the food you eat, the more easily you'll be able to eat the right amount of food and do the right amount of exercise to drop a couple of pounds. Take your food journal and look up each item individually. Keep a running tally and add up your calorie total for the day. ● Next, look up how much a person of your age, height, weight, and energy level needs per day in calories.
  7. 7. ● Add about 170 calories to your total. Recent studies estimate that we tend to eat slightly more than we're able to keep track of in a day.[9] Make a meal plan, and stick to it. Decide what you're going to eat this week before you're standing at the fridge and trying to figure it out on the fly. Buy the right healthy ingredients to eat the way you want to eat, and plan it out by the calorie. ● Be realistic. If you like to eat out a lot, don't try to totally eliminate eating out. Instead, plan on eating home-cooked meals six days a week. ● Cut down on the snacking, or try to make them healthy snacks. Fresh vegetables with guacamole, unsalted almonds, or fruit make for great weight-loss snacks. ● Let yourself have non-food treats. Promise yourself that if you can follow this for six weeks and exercise (if that is one of your goals), you will treat yourself to a pedicure or a massage. ● Work indulgence foods into your calorie plan. If you do want to have something that is a little higher in calories, then make sure that you work it into your overall calorie goal for the day. For example, if you are following a 1,800 calorie plan, and you want to have a brownie that is 300 calories, then you would only have 1,500 calories left for the day. Eat fewer calories than you burn. The only surefire way to lose weight is to eat less than you burn over the course of a day. Sounds
  8. 8. simple, but it takes work and consistency. That means exercise. If you want to lose weight and stay healthy, you need to start exercising. Aim for 15-30 minutes of exercise 3-5 times a week to get started.[10] ● Try to tally your energy-output each day. It's helpful to keep track of these with pedometers, or other weight-loss tracking apps that you can use to make this easier. Read the section about exercise for more specific tips. ● Set mini-goals. Your ultimate goal might be to lose 20 pounds, but instead of focusing on that, think that you want to lose 1 to 2 pounds this week. Or you can focus on non-pound goals like skipping after-dinner snacks this week or only drinking alcohol on weekends. ● It is important to understand that weight is entirely a function of input and output. The input is the food you eat and the calories contained therein. The output is your energy output. To lose weight the output needs to be greater than the input. It is that simple. Do not believe any of the diet fads. If you are currently not gaining or losing weight then just burning 300 extra calories per week or eating/drinking 300 calories less per week (2 sodas for example or a small burger) WILL make you lose weight - in this case around 5 pounds of fat per year. Drink at least 2 liters (0.53 US gal) of water each day. Water has the double effect of both hydrating your body and filling your stomach with a certain volume of a liquid that has zero calories. The Institute of Medicine determined that an adequate intake (AI) for men
  9. 9. is roughly 3 liters (0.8 US gal) (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.[11] ● Drinking water about 30 minutes before meals can reduce the number of calories people end up consuming, especially in older individuals. ● Research showed that dieters who drank half a liter of water before meals lost 44% more weight over a period of 12 weeks, compared to those who didn’t.[12] Start doing basic aerobic and cardio exercise. Start with a small goal of 30 minutes, 3 times per week if you aren't exercising at all currently. Try these steps to get yourself going:[13] ● Buy a pedometer. Attach the pedometer to your belt and try to take 5,000 steps daily. Move up to a goal of 10,000 to 15,000 steps as you get in better shape. ● Start by walking to lose weight. Walking around your neighborhood costs nothing and is a great way to start moving. You can also try other low-impact exercises like swimming, riding a bike or jogging. Try machines at the gym. You can use a treadmill, an elliptical trainer, a stationary bike, a rowing machine or a stair climber. Start with short sessions and gradually add minutes as you get more fit. Also, use the settings on the machines to increase the intensity as you lose weight.
  10. 10. ● Do a variety of different machines until you find something you like. Consult a personal trainer to make sure you're using proper form to avoid injury. They're there to help, not to intimidate you. Take an aerobics class. You can take a traditional aerobics class or try any number of movement-based exercise routines. These are great ways of keeping yourself motivated in a group, having fun moving around, and losing weight.[14] Try any of the following: ● Kickboxing ● Jazzercise ● Zumba ● Pilates ● Yoga ● Martial arts ● Crossfit or Bootcamp Get into strength training. Start small, aiming for one or two 15-minute sessions per week until you feel motivated to do more. Exercise large muscle groups to burn more calories and lose weight, instead of focusing on specific muscles. Try some of these examples: ● Start with squats paired with an overhead dumbbell press to work your lower body and upper body at the same time. ● Perform resistance exercises while sitting or reclining on an exercise ball. You'll strengthen your core while simultaneously working on other areas.
  11. 11. ● Use machines and free weights. These tools tend to focus on particular muscle groups like the arms, shoulders, thighs, glutes and upper back. Do these more focused exercises after you work on exercises for multiple muscle groups. ● Rest at least one full day between strength training workouts so that your muscles can recover. Recovery will help you to avoid pain and injury. Play a sport. If you're not into the idea of exercise for the sake of exercise, try finding a fun activity that you enjoy, which has the added benefit of getting you moving. Find an intramural league in your town, or just get together with some friends to play a pick-up game every now and then. ● If you don't like competitive sports, try doing something that you can do by yourself. Swim, or play golf, or go hiking instead of playing a game with a ball and a net. ● Get a bicycle if you want to find a great way to get around and exercise at the same time. Don't spend all that time sitting down in your car when you could be burning calories. ● Also, try going on a walk after dinner for 40 minutes-1 hour. During this time, your body goes into fat-burning mode until you eat in the morning. Make sure to do this after dinner, because eating anything but protein will take you out of the fat-burning mode and make sure to eat a good breakfast.
  12. 12. Find creative ways to eat less. While doing these things alone won't necessarily make you lose weight, they can be helpful little tricks to keep you moving on the right path. Try out the following to help your hunger cravings during the day: ● Eat three fewer bites of each meal. ● Put your knife and fork down between bites. ● Use smaller plates, and fill your plate only once. ● Wait to eat until you feel hungry, don't just snack when you're bored. Find creative ways to manage your cravings. If you're used to big snacks and indulgent meals, it's no secret that dieting and switching to exercise is challenging. But learning to manage your cravings for a big slice of cake or a greasy hamburger is possible, with a little creativity. ● Smell fresh fruit when you want a snack, instead of eating something. ● "Close" your kitchen between meals. ● Don't keep sugary or fattening snacks in the house. ● Some studies show that the color blue is an appetite suppressant. Try getting a blue tablecloth, or blue dishes to eat on. Eat at home. Going out to eat makes it too easy to cheat. Food sold at restaurants is commonly much higher in fat, sodium, and other weight-loss killers. The portions are also often much larger than what
  13. 13. you might usually eat at home, as well. Instead of heading out, try to make your own meals. ● Eat in a small group, instead of a large one. Some research shows that people eating at big tables tend to eat more than people eating alone.[15] ● Don't eat while you do other things, in general. Watching television, or reading, or working while you eat often causes people to eat much more food than they normally would. Eat cereal for breakfast. One recent study revealed that people who eat cereal for breakfast each day have a much easier time losing weight than people who eat other types of breakfast. Start your day right with a high-fiber, nutrient rich natural cereal, or oatmeal.[16] ● Switch to skim milk with breakfast and for use in other dishes. Each lower-fat step you take down, you're losing 20% of the calories. Switching to a low-fat version of milk is an excellent way to cut down on the calories you're taking in, without having to sacrifice any of the nutritional benefits. Decide to lose weight in a group.[17] Commit to losing a certain amount of weight by a certain date with the caveat that you'll pay up if you don't lose. You may enjoy starting up a Biggest Loser Club at work or with your friends, or you can investigate a weight loss betting website.
  14. 14. Give yourself a treat now and then. If you're attending a party or going out for a special occasion, allow yourself an indulgence. Just make sure that these indulgences don't become daily habits.[18] Don't let a single slip-up derail your diet and exercise plan. Get back to it, even if you forget for a day or two. ● Try using non-food rewards as well. When you do something right with your diet and exercise, treat yourself to something. Go to a game with a friend, or get a manicure, a massage or a trip to the movies when you meet your mini-goals. Get yourself that new shirt that you've been wanting if you meet your goal of losing a pound this week. How to Lose Weight Fast Do the Mediterranean diet if you like fish and veggies. A plan like the Mediterranean diet may be able to help you sustain weight loss. It is based on the traditional ingredients and cooking styles of people living near the Mediterranean sea. Research has shown that people adhering to this diet have reduced risk of heart disease - plus it helps you shed pounds and look lean and trim. If you want to try the Mediterranean diet, avoid bread, dairy and processed foods. Instead, build your meals around the following foods:[1] ● Fish ● Olive oil
  15. 15. ● Vegetables ● Fruit ● Beans and other legumes ● Spices ● Nuts ● Red wine Try the paleo diet to help you avoid processed foods. Back when cavemen still ruled the earth, they didn't have time to bake cupcakes or fry potato chips. The paleo diet (short for paleolithic) seeks to recreate the same diet that our early ancestors ate, claiming that our systems are not built for modern ingredients and cooking styles. You eat meat, vegetables, fruit, and other foods that would have been available back then, and avoid anything paleo people wouldn't have had.[2] ● No artificial sweeteners or grains are allowed. Do the Whole30 diet to focus on whole foods. The idea behind this diet is to eliminate all processed foods from your diet for 30 days to cleanse your system of artificial ingredients and other processed items that are hard on your digestive system. After 30 days, you may also notice a reduced waistline and higher energy levels.[3] ● Avoid grains, dairy, sugars, legumes, alcohol, and all processed foods. ● Eat meat, vegetables, and some fruits. Additionally, drink plenty of water.
  16. 16. Do the raw food diet if you enjoy raw veggies and fruits. If you dislike meat and are tired of cooking, this one's for you. The raw food diet consists entirely of foods that have not been cooked. You lose weight by consuming loads of fresh vegetables and fruits. Coconut milk, nuts, seeds and other uncooked foods are also allowed on the raw food diet.[4] ● You can find recipes for creating flavorful raw food dishes by searching online. ● Dietitians warn that a long-term raw food diet may leave you without essential nutrients. Select smart substitutes for your favorite high calorie foods. Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories. Exchanging high-calorie processed foods and drinks for healthier alternatives can help you lose weight faster.[5] ● Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet. ● Eat delicious fruit for dessert rather than a processed cookie or cake. ● Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Try combining string cheese
  17. 17. with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus. ● Try substituting vinegar and lemon juice for your regular salad dressing. ● Cook with a tablespoon of olive oil instead of butter. It has the same number of calories, but it is a healthier type of fat. Avoid going down grocery aisles that tempt you with high calorie foods. It’s best to stay along the perimeter of the grocery store, which is where the fresh foods are typically located. However, when you need to go down the aisles to get something, try to stay away from areas where foods you crave are stocked, such as the candy or soda aisle. If you don’t see them, you’re less likely to be tempted.[6] ● You don’t want to ban foods you love, but keeping them in your home makes it likely you’ll indulge. Don’t stock “junk” food in your home. Instead, make it a rare treat. Stop drinking sugary drinks to save calories. Sugar-sweetened drinks can quickly add extra calories to your diet, so it’s best to cut them out. Eliminate sugary soda, sweetened tea and coffee, and juice from your diet. Instead, sip on water, tea, black coffee or seltzer.[7] ● Drinking water or unsweet tea instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day.
  18. 18. Eat more of foods that fill you up. Some foods help you feel full faster and may help you stay fuller longer. Many of these foods contain protein, fat, or fiber. However, foods that help keep your blood sugar stable are also great options, as this helps you keep your appetite in check. Here are some great foods to incorporate if you want to feel fuller longer:[8] ● Non-starchy vegetables ● Fish ● Meat ● Nuts and seeds ● Beans and legumes ● Grapefruit ● Oatmeal ● Apples ● Eggs ● Ginger ● Leafy greens Calculate how many calories you can eat while still losing weight. Start by finding your basal metabolic rate (BMR), which is how many calories you need to stay alive. Then, use an online calculator to estimate how many calories you burn through activity. Finally, subtract 500 calories for every pound you want to lose that week.[9] ● To calculate your BMR, first get your weight in kilograms by multiplying your weight in pounds by .45. Next, get your height in
  19. 19. centimeters by multiplying your total inches in height by 2.54. Then, use this formula to find your BMR: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161. ● To estimate the calories you burn through exercise, try this calculator: https://caloriecontrol.org/healthy-weight-tool-kit/get-moving-calculato r/. ● For an easy way to estimate the number of calories you can eat, use an online calculator like this one: https://www.nal.usda.gov/fnic/dri-calculator/. ● Calorie counting apps, like My Fitness Pal, usually do this calculation for you. ● Never eat fewer than 1200 calories a day, unless your doctor is supervising you. Eating fewer than 1200 calories a day is dangerous for your health. Keep a food diary. Write down every meal, snack, and drink you consume. Track the quantity of food you’re eating, as well as the estimated calories of each item. Writing down what you eat helps you stay mindful about how much you’re eating and helps you stick to your goal.[10] ● You can keep a paper diary or track your food digitally. Apps are a great way to easily track what you eat. For instance, you might try MyFitnessPal, which allows you to track your meals and has an easy to use food database with the nutrition information already entered. ● Don’t forget to include things like coffee mix-ins, condiments, salad dressing, and other items you add to foods or drinks.
  20. 20. Eat regular meals or snacks every 2-4 hours. Skipping meals isn’t the answer to losing weight, and it may even derail your efforts. Food gives you energy, so going too long without eating can leave you feeling tired, which decreases your activity level. Additionally, it triggers your body to crave high-calorie, high-sugar snacks for a quick energy boost. Instead of starving yourself, plan frequent, healthy meals.[11] ● Regular meals and snacks also keep your blood sugar stable, which helps control your hunger levels. Plan your meals around lean proteins and non-starchy vegetables. Fill your plate with 1/2 non-starchy veggies, 1/4 lean proteins, and 1/4 whole grains or starchy veggies. Additionally, incorporate healthy fats, like olive oil, avocado, and fatty fish. For snacks, eat fruits, nuts, seeds, and cut up veggies.[12] ● If you’re having trouble, meet with a dietitian to get help figuring out your ideal calorie goals, dietary needs, and potential area for improvement. They'll create a plan for you that fits your preferences. Eat smaller portions to help you cut back on calories. You don’t need to give up your favorite foods to lose weight. Similarly, choosing healthier dishes doesn’t mean you can eat as much as you want. Instead, portion out your meals using measuring cups or special spoons that measure out servings. Alternatively, make things
  21. 21. easy by eating off smaller plates or bowls, which trick your eye into thinking your servings are bigger.[13] ● To make it easier to track portions, prepare your snacks ahead of time. For instance, you might weigh out 1 serving of almonds, then put it in a baggie or container for later. ● Stronger flavors can help you control portion size. For example, dark chocolate or a dark beer are satisfying in small amounts and can be difficult to consume quickly. Identify your food triggers and plan accordingly. Everyone has food triggers, so don’t feel bad about craving certain foods. Cut back on these foods by figuring out the things that trigger your cravings, like a certain activity, a time of day, or feeling certain emotions. Then, plan for better ways to handle those triggers, and don’t keep these foods around your home or workplace. This can help you avoid giving into temptation.[14] ● For instance, you might crave popcorn at the movies, or may want candy in the afternoon at work. To deal with the temptation, you could replace the snack you crave with something that’s a better fit for your diet. For instance, you might bring a bag of plain popcorn to the movies, which is a healthy alternative. Similarly, you could eat a single square of dark chocolate each afternoon instead of your typical candy selection. ● Remember, you don’t need to stop eating your favorite foods. However, it’s best to plan for how you’ll incorporate them into your calories.
  22. 22. Exercise for at least 30 minutes a day. Getting regular exercise helps you burn more calories, keep your heart healthy, and maintain your metabolism. Aim to do cardio activity most days, and do strength training 2-3 days a week. Choose an activity that you enjoy so that you’re more likely to stick with it.[15] ● For example, you might walk, run, do aerobics, do an elliptical workout, cycle, or swim. ● At a minimum, you need 150 minutes of moderate exercise each week to maintain your good health. ● When you first start exercising, it’s normal for your body to retain water as it works to repair the muscle tissue you’re breaking down during your workout. This might make the scale tick up a few pounds, but this weight will fall off again once you get used to regular exercise. Choose exercises and workouts that match up with your fitness level. If you’re new to exercise, you likely won’t be able to push yourself too hard or workout for long periods of time. However, it’s not necessary to overwork yourself to see results. Choose exercises that you can do well, then build from there.[16] ● Always talk to your doctor before beginning an exercise program. ● Remember, games like volleyball, tennis, and frisbee can help you burn calories while having a blast, so it’s possible to exercise while having a good time.
  23. 23. ● Before you begin exercising, use a measuring tape to measure your waist, hips, and bust. If you are gaining weight but these measurements are going down, it means that you are gaining muscle and losing fat. Take up cardio training. While a combination of cardio and resistance training are important for overall body health, cardiovascular training is what will help you shed those pounds quickly. Weight and resistance training may not lead to immediate weight loss but can trigger your metabolism to use energy more efficiently.[17] ● Cardio exercise includes anything that gets your heart pumping. ● For best results, include both moderate and high intensity aerobic exercise. Keep your exercise regimen interesting. Variety is the key to both promoting a healthier you and keeping you motivated. When you do the same exercise day in and day out, you put yourself at a higher risk of injuring yourself. You are also more likely to become bored, thus making it harder to find the motivation to keep exercising. While at the gym, switch between machines, join a fitness class, and add some resistance training into your schedule.[18] Do strength training 2-3 times a week. Resistance training and weight training help you stay lean by building muscle and raising your metabolism, even when you’re not working out. Incorporate
  24. 24. these exercises 2-3 times a week, with at least 1 rest day between your workouts. ● It’s okay to do cardio on your strength training rest days, as long as you don’t push yourself too hard. Choose a light to moderate activity level. ● Muscle cells are more metabolically active than fat cells. This means that they burn more calories than fat cells, even while you are resting and sleeping. Choose workouts that require your entire body to exert an effort. This way, you work every muscle group and burn calories with more muscles at one time, like multitasking with your exercise. For instance, combine a form of resistance training with your arms, like raising dumbbells overhead, while you jog or cycle with your legs.[19] Get more activity throughout your day. Increase the amount of walking you do by choosing a far away parking place or taking the stairs instead of an elevator. Make as many trips upstairs as possible or walk the dog three times a day. Additionally, dust, sweep, and mop with vigor. The more you move, the more calories you burn.[20] ● You might even start a hobby that involves moving around a bit, like gardening, carpentry, working on cars, or painting large canvases. This will help you burn more calories even when you’re not exercising.
  25. 25. Get enough rest. Being properly rested will help you maintain sufficient energy throughout the day, making you less likely to overeat and less prone to injury during physical activity. Sleep deficiency has actually been linked to an inability to lose fat, so getting enough sleep can really help you on your path to losing weight.[21] ● Create a sleep routine to help you fall asleep faster. Relax for an hour or 2 before bed, and avoid screens during this time. Additionally, turn down your thermostat, make your room dark, and put on comfy PJs. Go to a sauna to sweat off water weight. Saunas may result in a loss of a pint of sweat in just a quarter of an hour. To prevent dehydration, limit your sauna time to 15 or 20 minutes per day. A sauna won’t help you lose weight permanently, but it can help you look slimmer for a special event.[22] ● Make sure you increase your water consumption after you use a sauna to rehydrate your body. ● Pregnant women, young children, and people with blood pressure or heart problems should not use saunas. Use a body wrap to temporarily look slimmer. Body wraps claim to help you slim down by smoothing and tightening your skin to make your waist, thighs, and arms appear thinner. While these results are temporary, they might help you look slimmer for a special event. Here are some wraps you might try:[23]
  26. 26. ● Mineral body wraps: These wraps use a mineral-based cleanser that is supposed to reduce cellulite, and tone and firm your skin almost instantly. ● Lipase body wraps: First, an enzyme wrap is applied to help smooth fat tissue near the surface of the skin. Then, a second mineral wrap is applied to help tighten and smooth your skin. ● European body wrap: These wraps target trouble spots and are typically offered at spas. They are supposed to firm and tone your skin, while reducing the appearance of cellulite or stretch marks. ● Hot body wrap: Heat-based body wraps are also typically offered at spas. They’re designed to stimulate smooth, toned skin. Attend a weight loss camp. Sometimes sticking with an exercise routine and diet plan is too challenging. Old habits and daily routines will steer you back to your old foods and activities at every turn. To combat this, many people enroll in residential weight loss programs that remove them from their daily lives. Sometimes called fitness retreats, these programs come in dozens of different styles, and are available for youth, adults and seniors.[24] ● Before you attend a weight loss camp, make sure it’s equipped to safely handle your age and health specific needs. Consider liposuction. Liposuction is a surgical option for fast, targeted weight loss, generally only recommended for people with 1-2 specific areas of highly fatty tissue but an otherwise relatively
  27. 27. healthy body weight. Because it is a surgical procedure, it carries significant health risks and should only be performed by a licensed professional.[25] Reference 1. How to Lose Weight 2. How to Lose Weight Fast weight loss binder By:Anthony Strickland Table of content 1. How to Lose Weight 2. How to Lose Weight Fast How to Lose Weight Choose fibrous proteins instead of fatty ones. Protein is important for organ function and building muscle. Select lean cuts of beef or extra-lean ground beef when you're consuming red meat. Remove skin from chicken before cooking.
  28. 28. ● Skip the fatty deli meats like bologna and salami. Choose lean turkey or roast beef as a replacement. ● Vegetarians can get plenty of protein from soy, nuts, beans, and seeds. Lentils, legumes, and beans are excellent sources of fiber and protein. ● Eat low-fat dairy for a source of protein, including low-fat cheeses and nonfat yogurt. A 150-gram serving of Greek yogurt provides about 11 grams of protein. The study has shown that 20 women who were eating high-protein yogurt snacks instead of crackers, chocolate, and other low-protein snacks consumed fewer calories and experienced less hunger.[2] Eat more fruits and vegetables. Fruit helps to satisfy your sweet tooth thanks to its natural sugars, while fresh vegetables help your stomach fill up more quickly. Fruits and vegetables contain fiber to help you feel full quickly. Try some of these tips to introduce more fruit and vegetables into your diet: ● Eat what is in season and eat fruit and vegetables for snacks or, for dessert. When you eat apples in the fall, for instance, or cherries in late summer, it might as well be an indulgent dessert. Cut up celery, carrots, peppers, broccoli or cauliflower and dip them in a light salad dressing or hummus. ● Use vegetables as a main dish. For example, make a stir-fry or a hearty salad and add just a few ounces of cooked chicken, salmon or almonds.
  29. 29. Eat more whole grains and cut simple carbs. Whole wheat bread, oatmeal, whole wheat pasta, sweet potato, and brown rice are all excellent sources of energy and sources of nutrition. Combined with the right combination of proteins and vegetables, whole grains are perfect all-around nutrition. ● Simple carbs are things like white bread, processed flour, and white sugar. This gives you energy quickly but then comes with a crash. It turns into fat very quickly. ● Substitute whole wheat flour or oat flour into pancakes or baked goods. You might need to add additional leavening ingredients, like baking powder or yeast. Put barley in your soup instead of rice or try a pilaf with barley, wild rice or brown rice. ● Eat only naturally-occurring carbohydrates instead of processed carbohydrates. Avoid processed foods, like white bread, semolina pasta or crackers, or processed sweets like candy bars or sugary vegetables.[3] Try a formal diet plan. If you like the idea of following a more specific diet and putting the planning into someone else's hands, try following a new diet and exercise: ● Follow a paleo diet and eat grass-produced meat, fish, and seafood, fresh fruits, and vegetables, eggs, seeds, and nuts, just like paleo-humans did. Eat nothing prepackaged or processed.[4] ● Try sticking to raw foods. The Raw Food Diet requires 75 percent of your dietary intake to be uncooked. Most people eat a lot of fruits and vegetables, whole grains, nuts, and beans.[5]
  30. 30. ● Join a commercial diet plan. If you prefer to eat whatever you want and to meet weekly with other people who are losing weight, then try WW (formerly known as Weight Watchers). If you prefer prepared meals so that you don't have to cook, try Jenny Craig or NutriSystem. Cut the salt from your diet. Eating more sodium causes your body to retain water, which can cause you to feel bloated and gain more weight. The good news is that you'll sweat that weight out very quickly, so an easy way of cutting some pounds is to eat less sodium in your diet. ● Instead of salt, try spicing your meals with chili flakes, fresh salsa, or cajun spices and seasonings. ● Unsalted foods will taste much saltier eventually if you cut salt out for a while and let your taste buds re-acclimate. Don't skip meals. Lots of people think skipping a meal will help to lose weight, but people who have lost weight tend to maintain their weight loss better when they eat three meals and two snacks every day.[6] This indicates that eating three meals and two snacks may be a healthy eating pattern for weight loss. ● Make sure that you don't get hungry by eating small portions throughout the day at regular intervals. Between your meals, eat a 150-calorie snack to keep your metabolism burning and to stave off hunger. Be sure that you don't eat a fattening snack such as sweets
  31. 31. or crisps. When you're hungry, your body conserves calories and slows down your metabolic processes. Avoid sweetened drinks. Drinks that are sweetened, whether artificially or naturally, will have little nutritional value and add lots of empty calories to your diet. Do not drink fruit juice or other sweetened drinks. Even natural sugars will increase your daily calorie intake and prevent weight loss. If you chose to drink juice, do not exceed 4 oz per day (1/2 cup). Instead of drinking sweetened beverages throughout your day, drink unsweetened, calorie-free beverages.[7] Some beverages to avoid include: ● Soda ● Juice ● Sweet tea ● Kool Aid ● Fruit punch ● Sports drinks ● Sweet coffee drinks ● Alcoholic drinks Control your portions. One reason why you might have gained weight is due to eating portions that are too large. To start losing weight, you will need to eat smaller portions. Eating smaller portions can also help you to keep eating some of your favorite foods while still losing weight.
  32. 32. ● For example, before loading up your plate with half a frozen pizza, check the label to see what a portion size is and only put this amount on your plate. ● Or, if you want to have a bowl of cereal, check the box to see how much you can have for one serving and use a measuring cup to get the exact amount. ● Controlling portions doesn't have to mean you're hungry all the time if you try strategies to make yourself feel more full. Write down everything you eat this week. People who keep food diaries, according to a study published in the Journal of the Academy of Nutrition and Dietetics, lose an average of 6 pounds (2.75 kg) more than people who don't keep a record of everything that they eat.[8] So force yourself to write down the good, the bad and the ugly. Keep these tips in mind: ● Be complete. Write it all down, including beverages, condiments, and a description of how the food was prepared. Don't pretend you didn't have that extra glass of wine after dinner. If it goes into your stomach, it goes into the journal. ● Be accurate. Record your portion sizes in your food diary. Don't eat too little or too much - keep track. Also, read the ingredients list so that you can be accurate about serving sizes. ● Be consistent. Carry your food journal everywhere that you go. As an alternative, you can use a diet-tracking app on your smartphone or tablet.
  33. 33. Figure out how many calories you should eat each day to lose weight. Losing weight isn't all about weight. The more aware you are of the calories in the food you eat, the more easily you'll be able to eat the right amount of food and do the right amount of exercise to drop a couple of pounds. Take your food journal and look up each item individually. Keep a running tally and add up your calorie total for the day. ● Next, look up how much a person of your age, height, weight, and energy level needs per day in calories. ● Add about 170 calories to your total. Recent studies estimate that we tend to eat slightly more than we're able to keep track of in a day.[9] Make a meal plan, and stick to it. Decide what you're going to eat this week before you're standing at the fridge and trying to figure it out on the fly. Buy the right healthy ingredients to eat the way you want to eat, and plan it out by the calorie. ● Be realistic. If you like to eat out a lot, don't try to totally eliminate eating out. Instead, plan on eating home-cooked meals six days a week. ● Cut down on the snacking, or try to make them healthy snacks. Fresh vegetables with guacamole, unsalted almonds, or fruit make for great weight-loss snacks. ● Let yourself have non-food treats. Promise yourself that if you can follow this for six weeks and exercise (if that is one of your goals), you will treat yourself to a pedicure or a massage.
  34. 34. ● Work indulgence foods into your calorie plan. If you do want to have something that is a little higher in calories, then make sure that you work it into your overall calorie goal for the day. For example, if you are following a 1,800 calorie plan, and you want to have a brownie that is 300 calories, then you would only have 1,500 calories left for the day. Eat fewer calories than you burn. The only surefire way to lose weight is to eat less than you burn over the course of a day. Sounds simple, but it takes work and consistency. That means exercise. If you want to lose weight and stay healthy, you need to start exercising. Aim for 15-30 minutes of exercise 3-5 times a week to get started.[10] ● Try to tally your energy-output each day. It's helpful to keep track of these with pedometers, or other weight-loss tracking apps that you can use to make this easier. Read the section about exercise for more specific tips. ● Set mini-goals. Your ultimate goal might be to lose 20 pounds, but instead of focusing on that, think that you want to lose 1 to 2 pounds this week. Or you can focus on non-pound goals like skipping after-dinner snacks this week or only drinking alcohol on weekends. ● It is important to understand that weight is entirely a function of input and output. The input is the food you eat and the calories contained therein. The output is your energy output. To lose weight the output needs to be greater than the input. It is that simple. Do not believe any of the diet fads. If you are currently not gaining or losing
  35. 35. weight then just burning 300 extra calories per week or eating/drinking 300 calories less per week (2 sodas for example or a small burger) WILL make you lose weight - in this case around 5 pounds of fat per year. Drink at least 2 liters (0.53 US gal) of water each day. Water has the double effect of both hydrating your body and filling your stomach with a certain volume of a liquid that has zero calories. The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (0.8 US gal) (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.[11] ● Drinking water about 30 minutes before meals can reduce the number of calories people end up consuming, especially in older individuals. ● Research showed that dieters who drank half a liter of water before meals lost 44% more weight over a period of 12 weeks, compared to those who didn’t.[12] Start doing basic aerobic and cardio exercise. Start with a small goal of 30 minutes, 3 times per week if you aren't exercising at all currently. Try these steps to get yourself going:[13] ● Buy a pedometer. Attach the pedometer to your belt and try to take 5,000 steps daily. Move up to a goal of 10,000 to 15,000 steps as you get in better shape.
  36. 36. ● Start by walking to lose weight. Walking around your neighborhood costs nothing and is a great way to start moving. You can also try other low-impact exercises like swimming, riding a bike or jogging. Try machines at the gym. You can use a treadmill, an elliptical trainer, a stationary bike, a rowing machine or a stair climber. Start with short sessions and gradually add minutes as you get more fit. Also, use the settings on the machines to increase the intensity as you lose weight. ● Do a variety of different machines until you find something you like. Consult a personal trainer to make sure you're using proper form to avoid injury. They're there to help, not to intimidate you. Take an aerobics class. You can take a traditional aerobics class or try any number of movement-based exercise routines. These are great ways of keeping yourself motivated in a group, having fun moving around, and losing weight.[14] Try any of the following: ● Kickboxing ● Jazzercise ● Zumba ● Pilates ● Yoga ● Martial arts ● Crossfit or Bootcamp
  37. 37. Get into strength training. Start small, aiming for one or two 15-minute sessions per week until you feel motivated to do more. Exercise large muscle groups to burn more calories and lose weight, instead of focusing on specific muscles. Try some of these examples: ● Start with squats paired with an overhead dumbbell press to work your lower body and upper body at the same time. ● Perform resistance exercises while sitting or reclining on an exercise ball. You'll strengthen your core while simultaneously working on other areas. ● Use machines and free weights. These tools tend to focus on particular muscle groups like the arms, shoulders, thighs, glutes and upper back. Do these more focused exercises after you work on exercises for multiple muscle groups. ● Rest at least one full day between strength training workouts so that your muscles can recover. Recovery will help you to avoid pain and injury. Play a sport. If you're not into the idea of exercise for the sake of exercise, try finding a fun activity that you enjoy, which has the added benefit of getting you moving. Find an intramural league in your town, or just get together with some friends to play a pick-up game every now and then.
  38. 38. ● If you don't like competitive sports, try doing something that you can do by yourself. Swim, or play golf, or go hiking instead of playing a game with a ball and a net. ● Get a bicycle if you want to find a great way to get around and exercise at the same time. Don't spend all that time sitting down in your car when you could be burning calories. ● Also, try going on a walk after dinner for 40 minutes-1 hour. During this time, your body goes into fat-burning mode until you eat in the morning. Make sure to do this after dinner, because eating anything but protein will take you out of the fat-burning mode and make sure to eat a good breakfast. Find creative ways to eat less. While doing these things alone won't necessarily make you lose weight, they can be helpful little tricks to keep you moving on the right path. Try out the following to help your hunger cravings during the day: ● Eat three fewer bites of each meal. ● Put your knife and fork down between bites. ● Use smaller plates, and fill your plate only once. ● Wait to eat until you feel hungry, don't just snack when you're bored. Find creative ways to manage your cravings. If you're used to big snacks and indulgent meals, it's no secret that dieting and switching to exercise is challenging. But learning to manage your cravings for
  39. 39. a big slice of cake or a greasy hamburger is possible, with a little creativity. ● Smell fresh fruit when you want a snack, instead of eating something. ● "Close" your kitchen between meals. ● Don't keep sugary or fattening snacks in the house. ● Some studies show that the color blue is an appetite suppressant. Try getting a blue tablecloth, or blue dishes to eat on. Eat at home. Going out to eat makes it too easy to cheat. Food sold at restaurants is commonly much higher in fat, sodium, and other weight-loss killers. The portions are also often much larger than what you might usually eat at home, as well. Instead of heading out, try to make your own meals. ● Eat in a small group, instead of a large one. Some research shows that people eating at big tables tend to eat more than people eating alone.[15] ● Don't eat while you do other things, in general. Watching television, or reading, or working while you eat often causes people to eat much more food than they normally would. Eat cereal for breakfast. One recent study revealed that people who eat cereal for breakfast each day have a much easier time losing weight than people who eat other types of breakfast. Start your day right with a high-fiber, nutrient rich natural cereal, or oatmeal.[16]
  40. 40. ● Switch to skim milk with breakfast and for use in other dishes. Each lower-fat step you take down, you're losing 20% of the calories. Switching to a low-fat version of milk is an excellent way to cut down on the calories you're taking in, without having to sacrifice any of the nutritional benefits. Decide to lose weight in a group.[17] Commit to losing a certain amount of weight by a certain date with the caveat that you'll pay up if you don't lose. You may enjoy starting up a Biggest Loser Club at work or with your friends, or you can investigate a weight loss betting website. Give yourself a treat now and then. If you're attending a party or going out for a special occasion, allow yourself an indulgence. Just make sure that these indulgences don't become daily habits.[18] Don't let a single slip-up derail your diet and exercise plan. Get back to it, even if you forget for a day or two. ● Try using non-food rewards as well. When you do something right with your diet and exercise, treat yourself to something. Go to a game with a friend, or get a manicure, a massage or a trip to the movies when you meet your mini-goals. Get yourself that new shirt that you've been wanting if you meet your goal of losing a pound this week. How to Lose Weight Fast
  41. 41. Do the Mediterranean diet if you like fish and veggies. A plan like the Mediterranean diet may be able to help you sustain weight loss. It is based on the traditional ingredients and cooking styles of people living near the Mediterranean sea. Research has shown that people adhering to this diet have reduced risk of heart disease - plus it helps you shed pounds and look lean and trim. If you want to try the Mediterranean diet, avoid bread, dairy and processed foods. Instead, build your meals around the following foods:[1] ● Fish ● Olive oil ● Vegetables ● Fruit ● Beans and other legumes ● Spices ● Nuts ● Red wine Try the paleo diet to help you avoid processed foods. Back when cavemen still ruled the earth, they didn't have time to bake cupcakes or fry potato chips. The paleo diet (short for paleolithic) seeks to recreate the same diet that our early ancestors ate, claiming that our systems are not built for modern ingredients and cooking styles. You eat meat, vegetables, fruit, and other foods that would have been available back then, and avoid anything paleo people wouldn't have had.[2] ● No artificial sweeteners or grains are allowed.
  42. 42. Do the Whole30 diet to focus on whole foods. The idea behind this diet is to eliminate all processed foods from your diet for 30 days to cleanse your system of artificial ingredients and other processed items that are hard on your digestive system. After 30 days, you may also notice a reduced waistline and higher energy levels.[3] ● Avoid grains, dairy, sugars, legumes, alcohol, and all processed foods. ● Eat meat, vegetables, and some fruits. Additionally, drink plenty of water. Do the raw food diet if you enjoy raw veggies and fruits. If you dislike meat and are tired of cooking, this one's for you. The raw food diet consists entirely of foods that have not been cooked. You lose weight by consuming loads of fresh vegetables and fruits. Coconut milk, nuts, seeds and other uncooked foods are also allowed on the raw food diet.[4] ● You can find recipes for creating flavorful raw food dishes by searching online. ● Dietitians warn that a long-term raw food diet may leave you without essential nutrients. Select smart substitutes for your favorite high calorie foods. Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories.
  43. 43. Exchanging high-calorie processed foods and drinks for healthier alternatives can help you lose weight faster.[5] ● Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet. ● Eat delicious fruit for dessert rather than a processed cookie or cake. ● Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus. ● Try substituting vinegar and lemon juice for your regular salad dressing. ● Cook with a tablespoon of olive oil instead of butter. It has the same number of calories, but it is a healthier type of fat. Avoid going down grocery aisles that tempt you with high calorie foods. It’s best to stay along the perimeter of the grocery store, which is where the fresh foods are typically located. However, when you need to go down the aisles to get something, try to stay away from areas where foods you crave are stocked, such as the candy or soda aisle. If you don’t see them, you’re less likely to be tempted.[6]
  44. 44. ● You don’t want to ban foods you love, but keeping them in your home makes it likely you’ll indulge. Don’t stock “junk” food in your home. Instead, make it a rare treat. Stop drinking sugary drinks to save calories. Sugar-sweetened drinks can quickly add extra calories to your diet, so it’s best to cut them out. Eliminate sugary soda, sweetened tea and coffee, and juice from your diet. Instead, sip on water, tea, black coffee or seltzer.[7] ● Drinking water or unsweet tea instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day. Eat more of foods that fill you up. Some foods help you feel full faster and may help you stay fuller longer. Many of these foods contain protein, fat, or fiber. However, foods that help keep your blood sugar stable are also great options, as this helps you keep your appetite in check. Here are some great foods to incorporate if you want to feel fuller longer:[8] ● Non-starchy vegetables ● Fish ● Meat ● Nuts and seeds ● Beans and legumes ● Grapefruit ● Oatmeal ● Apples
  45. 45. ● Eggs ● Ginger ● Leafy greens Calculate how many calories you can eat while still losing weight. Start by finding your basal metabolic rate (BMR), which is how many calories you need to stay alive. Then, use an online calculator to estimate how many calories you burn through activity. Finally, subtract 500 calories for every pound you want to lose that week.[9] ● To calculate your BMR, first get your weight in kilograms by multiplying your weight in pounds by .45. Next, get your height in centimeters by multiplying your total inches in height by 2.54. Then, use this formula to find your BMR: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161. ● To estimate the calories you burn through exercise, try this calculator: https://caloriecontrol.org/healthy-weight-tool-kit/get-moving-calculato r/. ● For an easy way to estimate the number of calories you can eat, use an online calculator like this one: https://www.nal.usda.gov/fnic/dri-calculator/. ● Calorie counting apps, like My Fitness Pal, usually do this calculation for you. ● Never eat fewer than 1200 calories a day, unless your doctor is supervising you. Eating fewer than 1200 calories a day is dangerous for your health.
  46. 46. Keep a food diary. Write down every meal, snack, and drink you consume. Track the quantity of food you’re eating, as well as the estimated calories of each item. Writing down what you eat helps you stay mindful about how much you’re eating and helps you stick to your goal.[10] ● You can keep a paper diary or track your food digitally. Apps are a great way to easily track what you eat. For instance, you might try MyFitnessPal, which allows you to track your meals and has an easy to use food database with the nutrition information already entered. ● Don’t forget to include things like coffee mix-ins, condiments, salad dressing, and other items you add to foods or drinks. Eat regular meals or snacks every 2-4 hours. Skipping meals isn’t the answer to losing weight, and it may even derail your efforts. Food gives you energy, so going too long without eating can leave you feeling tired, which decreases your activity level. Additionally, it triggers your body to crave high-calorie, high-sugar snacks for a quick energy boost. Instead of starving yourself, plan frequent, healthy meals.[11] ● Regular meals and snacks also keep your blood sugar stable, which helps control your hunger levels. Plan your meals around lean proteins and non-starchy vegetables. Fill your plate with 1/2 non-starchy veggies, 1/4 lean proteins, and 1/4 whole grains or starchy veggies. Additionally,
  47. 47. incorporate healthy fats, like olive oil, avocado, and fatty fish. For snacks, eat fruits, nuts, seeds, and cut up veggies.[12] ● If you’re having trouble, meet with a dietitian to get help figuring out your ideal calorie goals, dietary needs, and potential area for improvement. They'll create a plan for you that fits your preferences. Eat smaller portions to help you cut back on calories. You don’t need to give up your favorite foods to lose weight. Similarly, choosing healthier dishes doesn’t mean you can eat as much as you want. Instead, portion out your meals using measuring cups or special spoons that measure out servings. Alternatively, make things easy by eating off smaller plates or bowls, which trick your eye into thinking your servings are bigger.[13] ● To make it easier to track portions, prepare your snacks ahead of time. For instance, you might weigh out 1 serving of almonds, then put it in a baggie or container for later. ● Stronger flavors can help you control portion size. For example, dark chocolate or a dark beer are satisfying in small amounts and can be difficult to consume quickly. Identify your food triggers and plan accordingly. Everyone has food triggers, so don’t feel bad about craving certain foods. Cut back on these foods by figuring out the things that trigger your cravings, like a certain activity, a time of day, or feeling certain emotions. Then, plan for better ways to handle those triggers, and don’t keep these
  48. 48. foods around your home or workplace. This can help you avoid giving into temptation.[14] ● For instance, you might crave popcorn at the movies, or may want candy in the afternoon at work. To deal with the temptation, you could replace the snack you crave with something that’s a better fit for your diet. For instance, you might bring a bag of plain popcorn to the movies, which is a healthy alternative. Similarly, you could eat a single square of dark chocolate each afternoon instead of your typical candy selection. ● Remember, you don’t need to stop eating your favorite foods. However, it’s best to plan for how you’ll incorporate them into your calories. Exercise for at least 30 minutes a day. Getting regular exercise helps you burn more calories, keep your heart healthy, and maintain your metabolism. Aim to do cardio activity most days, and do strength training 2-3 days a week. Choose an activity that you enjoy so that you’re more likely to stick with it.[15] ● For example, you might walk, run, do aerobics, do an elliptical workout, cycle, or swim. ● At a minimum, you need 150 minutes of moderate exercise each week to maintain your good health. ● When you first start exercising, it’s normal for your body to retain water as it works to repair the muscle tissue you’re breaking down during your workout. This might make the scale tick up a few
  49. 49. pounds, but this weight will fall off again once you get used to regular exercise. Choose exercises and workouts that match up with your fitness level. If you’re new to exercise, you likely won’t be able to push yourself too hard or workout for long periods of time. However, it’s not necessary to overwork yourself to see results. Choose exercises that you can do well, then build from there.[16] ● Always talk to your doctor before beginning an exercise program. ● Remember, games like volleyball, tennis, and frisbee can help you burn calories while having a blast, so it’s possible to exercise while having a good time. ● Before you begin exercising, use a measuring tape to measure your waist, hips, and bust. If you are gaining weight but these measurements are going down, it means that you are gaining muscle and losing fat. Take up cardio training. While a combination of cardio and resistance training are important for overall body health, cardiovascular training is what will help you shed those pounds quickly. Weight and resistance training may not lead to immediate weight loss but can trigger your metabolism to use energy more efficiently.[17] ● Cardio exercise includes anything that gets your heart pumping.
  50. 50. ● For best results, include both moderate and high intensity aerobic exercise. Keep your exercise regimen interesting. Variety is the key to both promoting a healthier you and keeping you motivated. When you do the same exercise day in and day out, you put yourself at a higher risk of injuring yourself. You are also more likely to become bored, thus making it harder to find the motivation to keep exercising. While at the gym, switch between machines, join a fitness class, and add some resistance training into your schedule.[18] Do strength training 2-3 times a week. Resistance training and weight training help you stay lean by building muscle and raising your metabolism, even when you’re not working out. Incorporate these exercises 2-3 times a week, with at least 1 rest day between your workouts. ● It’s okay to do cardio on your strength training rest days, as long as you don’t push yourself too hard. Choose a light to moderate activity level. ● Muscle cells are more metabolically active than fat cells. This means that they burn more calories than fat cells, even while you are resting and sleeping. Choose workouts that require your entire body to exert an effort. This way, you work every muscle group and burn calories with more muscles at one time, like multitasking with your exercise. For instance, combine a form of resistance training with your arms,
  51. 51. like raising dumbbells overhead, while you jog or cycle with your legs.[19] Get more activity throughout your day. Increase the amount of walking you do by choosing a far away parking place or taking the stairs instead of an elevator. Make as many trips upstairs as possible or walk the dog three times a day. Additionally, dust, sweep, and mop with vigor. The more you move, the more calories you burn.[20] ● You might even start a hobby that involves moving around a bit, like gardening, carpentry, working on cars, or painting large canvases. This will help you burn more calories even when you’re not exercising. Get enough rest. Being properly rested will help you maintain sufficient energy throughout the day, making you less likely to overeat and less prone to injury during physical activity. Sleep deficiency has actually been linked to an inability to lose fat, so getting enough sleep can really help you on your path to losing weight.[21] ● Create a sleep routine to help you fall asleep faster. Relax for an hour or 2 before bed, and avoid screens during this time. Additionally, turn down your thermostat, make your room dark, and put on comfy PJs. Go to a sauna to sweat off water weight. Saunas may result in a loss of a pint of sweat in just a quarter of an hour. To prevent dehydration, limit your sauna time to 15 or 20 minutes per day. A
  52. 52. sauna won’t help you lose weight permanently, but it can help you look slimmer for a special event.[22] ● Make sure you increase your water consumption after you use a sauna to rehydrate your body. ● Pregnant women, young children, and people with blood pressure or heart problems should not use saunas. Use a body wrap to temporarily look slimmer. Body wraps claim to help you slim down by smoothing and tightening your skin to make your waist, thighs, and arms appear thinner. While these results are temporary, they might help you look slimmer for a special event. Here are some wraps you might try:[23] ● Mineral body wraps: These wraps use a mineral-based cleanser that is supposed to reduce cellulite, and tone and firm your skin almost instantly. ● Lipase body wraps: First, an enzyme wrap is applied to help smooth fat tissue near the surface of the skin. Then, a second mineral wrap is applied to help tighten and smooth your skin. ● European body wrap: These wraps target trouble spots and are typically offered at spas. They are supposed to firm and tone your skin, while reducing the appearance of cellulite or stretch marks. ● Hot body wrap: Heat-based body wraps are also typically offered at spas. They’re designed to stimulate smooth, toned skin.
  53. 53. Attend a weight loss camp. Sometimes sticking with an exercise routine and diet plan is too challenging. Old habits and daily routines will steer you back to your old foods and activities at every turn. To combat this, many people enroll in residential weight loss programs that remove them from their daily lives. Sometimes called fitness retreats, these programs come in dozens of different styles, and are available for youth, adults and seniors.[24] ● Before you attend a weight loss camp, make sure it’s equipped to safely handle your age and health specific needs. Consider liposuction. Liposuction is a surgical option for fast, targeted weight loss, generally only recommended for people with 1-2 specific areas of highly fatty tissue but an otherwise relatively healthy body weight. Because it is a surgical procedure, it carries significant health risks and should only be performed by a licensed professional.[25] Reference

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