Tips for Weight Loss
The reason many fad diets (and even some hardcore workout programs) fail is because they are difficult to sustain. For instance, certain diets that restrict calories to an unhealthy degree will help dieters lose weight quickly; however, dieters often gain the weight back (and more) because they cannot maintain these difficult goals.
Similarly, those who work out too hard can actually burn out. The extent to which this can happen varies from person to person, but it happens and can be extremely discouraging. Those who want to lose weight can follow these simple tips that may not bring about fast weight loss, but they will help you lose weight over time and keep it off.
Eat Breakfast
Eating breakfast every day not only jump-starts your metabolism, but also gives you all day to burn off those calories. Nutritionists recommend a breakfast of around 250-400 calories, and they recommend choosing foods full of fiber, as well as fruits.Make Simple Substitutions
Instead of having a slice of Italian bread with garlic butter, eat a whole wheat pita with garlic hummus. Craving french fries? Have sweet potato fries. These small substitutions are easy ways to cut calories while still enjoying what you eat.Simple substitutions make dieting easier, because you are not starving yourself or restricting calories to an unreasonable degree. You are, therefore, more likely to stick with the changes.
Lift Weights
While many people think that the only way to burn fat is through cardiovascular exercise, increasing your muscle mass through weight lifting actually helps your body burn more fat, even at rest. While you may see an increase in pounds in the scale at first, this is only because muscle weighs more than fat. You will begin to see changes in your body shape and fit into your clothes better, as you beging to lift weights two to three times a week.Cut Out Sodas and Juices
Sodas and juices are high in sugar and calories. If you drink two sodas a day and can switch those out with water, black coffee, unsweetened tea, or green tea, you can save yourself an average of 300 calories a day. Green tea, in particular, has been proven to boost your metabolism. While the effects are not staggering, burning calories through drinking green tea is much better than consuming empty calories from a soda.Get a Weight-Loss Buddy
Finding some way to keep yourself accountable is one of the best ways to control your bad eating habits. Some people find it easier to have a friend who is in the same situation and support each other. Others find it helpful to keep a journal of their caloric intake.Put Half Your Meal in a To-Go Box
When people have more food in front of them, they tend to eat more. Asking for a to-go box before you even start eating will help you limit your portions. Be sure to do this prior to eating because getting a to-go box after your meal has no effect on your portion control.Eat Every Few Hours
Complete calorie restriction is not going to work long-term because your body can go into starvation mode and store fat, or you could be driven to binge eating after restricting yourself so much. Eat small, healthy meals every few hours to keep your metabolism burning throughout the day and to avoid getting over-hungry.There are many resources online to use in order to determine how many calories you should take in a day. Be sure to use a calorie calculator that takes into account your age, height, current weight, and how many calories you burn, on average, at rest.
Interval Train
Those who find it hard to find the endurance to run for an hour at a time should try interval training. It is not only one of the best ways to burn fat, but it alternates between high and low intensity, so you can exercise for longer without burning out.These small tips are changes you can make to your lifestyle long-term because they are reasonable and sensible. Don't expect to see instant results, but expect long-term results!
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