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Why does the scale move so slowly when you’re trying to lose weight? If you’ve hit a plateau or you just want the motivation that comes with seeing significant results each week, there are ways to accelerate your weight loss.
Shape up faster without wasting money on products that make deceptive claims. Try these safe and natural methods for slimming down.
Changing the Way You Eat:
- 1. Limit sweets. Sugary foods are often high in calories and they trigger cravings that make you want more. Satisfy your sweet tooth with something more nourishing like fruit or greek yogurt with cinnamon.
- 2. Downsize your portions. On the other hand, creating forbidden foods can increase the temptation to indulge. Treating yourself to a small slice of cake may help you to avoid overdoing it later.
- 3. Drink more water. At least 2L. Studies show that even though diet soda has no calories, it may slow down your metabolism and make you want to eat more sugar. Quench your thirst and curb your appetite with water and tea.
- 4. Spread out your protein. Aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight. Protein tends to boost your metabolism. Make it part of each meal and snack rather than saving it up for dinner.
- 5. Avoid crash diets. Cutting calories too much can backfire because your body will start to burn less energy. A calorie deficit of 300-500 calories per day is sufficient for weight loss and unlikely to significantly affect your hunger or energy levels. Talk with your doctor or use an online calculator to estimate how many calories you need to consume each day.
Changing the Way You Work Out:
- 1. Do aerobics. Running, biking, swimming, and other aerobic exercises are the most effective workouts for losing weight. Find a variety of activities you enjoy and invite a friend along, so you can encourage each other to stick to your program.
- 2. Build your muscles. As your muscle mass increases, you burn more calories even when you’re resting. Schedule at least 2 days a week for strength training and give your body adequate rest in between sessions.
- 3. Focus on compound exercises. Lunges use up more energy than bicep curls. That’s because they’re a compound movement that targets multiple muscle groups at once.
- 4. Try interval training. Alternating between higher and lower intensity exercises is another way to consume more calories in less time. You can apply this strategy to any workout from walking to CrossFit.
- 5. Move more. Activity outside of the gym counts too. Get to 6,000-10,000 daily steps. Take the stairs instead of the elevator. Walk around when you’re talking on the phone and do pushups while you’re watching TV.
Other Tips:
- 1. Sleep well. Insufficient sleep can cause you to gain weight. Go to bed and get up on a consistent schedule, even on weekends and holidays. Darken your bedroom and use a fan to block out noisy neighbors and car alarms.
- 2. Manage stress. Chronic stress can make your body store more fat too. Find relaxation practices that work for you, such as massage or Tai Chi.
- 3. Keep a journal. Many adults underestimate how much they eat. Use a digital app or a notebook to track what you actually consume each day. Watch for patterns so you can spot your personal triggers for overeating and overcome them.
- 4. Talk with your doctor. If you’re still struggling to lose weight, your doctor can answer your individual questions and help you to find a solution. You may need to be tested for a variety of conditions that can contribute to being overweight or you may just need to eat less and exercise more.
- 5. Eat fiber. Eating more soluble fiber can also help you lose belly fat and prevent belly fat gain. Aim to eat 30 grams of fiber each day can help you lose weight, lower your blood pressure, and improve your body’s response to insulin.
While losing a large amount of weight takes time, you can speed up the process by making positive lifestyle changes. Knowing what to eat and how to exercise will help you to reach your fitness goals faster. Apply the above safe and natural methods for slimming down today!
Whether you’re at the point where you need to recover from long-term unhealthy eating habits, or you just want to shed a few unwanted pounds, there’s always a healthy way to lose weight.
Especially with today’s technology, it’s very easy to get lost in the sea of information related to “quick weight loss” or “weight loss without the effort” strategies.
However, it’s important to distance yourself from the overnight solutions and, instead, focus on achieving your goals using healthy, safe techniques. Luckily, there’s a foolproof plan for achieving healthy weight loss that you can maintain for a long time.
Four Steps to Healthy Weight Loss
Follow these tips to achieve consistent, lasting weight loss in a matter of weeks:
1. Set weekly weight loss goals. You’ll likely be tempted to set some pretty aggressive weight loss goals, especially if you’re overweight. But remember that fast weight loss doesn’t always last.
- • To avoid those short-term results, seek the assistance of a medical professional to determine a reasonable weight loss goal for you.
- • If you’re not overweight, you can aim at losing about two pounds (approx. 1kg) per week. This is sustainable weight loss based on a combination of calorie cutting and increased metabolism.
- • If you’re overweight, your weekly weight loss goals could vary. When you’re overweight, you’ll most likely burn much more than two pounds per week with just basic changes in diet and exercise.
2. Speak with a nutritionist. Naturally, if you slash your food consumption drastically, you’ll automatically lose weight. But that doesn’t mean you’ll achieve lasting, healthy weight loss.
- • It’s important to have a discussion with a nutritionist so you know how to design your menu based on your age, weight, and goals.
- • If you’re affected by health conditions like hypertension, high cholesterol, or diabetes, your adjusted menu will need the input of a nutritionist or dietician. You certainly don’t want to cut consumption of foods that are effectively keeping your condition under control.
- • Your age also requires certain nutritional needs which you may overlook on your own. For instance, a nutritionist will be able to tell you how to continue to get calcium without eating as much high-fat cheese.
3. Do circuit training. Hands down, the best way to achieve weight loss is through circuit training because this involves both strength training and cardiovascular workouts. Alternating between both types of workouts allows you to build fat-burning muscle and shed fat at the same time.
- • If you’re the stay-at-home type, find some circuit training DVDs online and do the workouts at home. You’ll likely find circuit training to be challenging, but that’s because it’s effective.
- • Most gyms have trained staff to help design a circuit training program tailored to your needs. Choose this route if you think you’ll have trouble working out at home.
4. Get help from the supporting cast. The supporting cast doesn’t consist of people. Instead, it consists of things which, when coupled with a healthy diet and consistent exercise, allow you to achieve maximum results.
- • Ensure you get at least seven hours uninterrupted rest every night. Lack of sleep seriously hampers any weight loss efforts.
- • Take a multivitamin that has sufficient amounts of the vitamins and minerals you need each day. That way, you’ll continue to fuel your body with the things that make you healthy.
- • Have one or two anti-stress activities at your fingertips for whenever you have a rough day at work. It’s important not to allow stress to take over, because that’s the easiest way to sabotage your weight loss program!
Healthy weight loss means doing the things you know are right for your body. If you take a moment to listen to your body each day, you’ll realize when something you’ve done or eaten is having negative effects.
Listen to your body, implement this plan, and look forward to healthy weight loss in no time!
BOOK your free consultation with our founder Angel to get your questions answered on how to lose weight safely and effectively!
Disclaimer: This nutrition consultation is purely in regards to Pretty Easy products. Our founder is unable to advice upon dietary interventions for health issues.
Thinking of losing weight, but you dread going on another diet? Just thinking about it makes you feel like you’re missing out on your favorite dishes and social occasions with your family and friends.
Slimming down may be easier than you think. Small gradual changes that you can stick with for the long haul are more effective than any crash diet.
Learn losing weight without starving yourself or feeling isolated. Start with these ideas for replacing old habits with healthier choices.
Losing Weight With Diet Enhancements
Most experts agree that diet is more important than exercise for losing weight. You may need to eat differently, but you can still feel satisfied and enjoy delicious foods.
Try these strategies:
1. Increase fiber. High fiber foods fill you up with fewer calories. They also help lower your cholesterol and lower your blood sugar. Include vegetables, fruits, and whole grains in your meals and snacks.
Recommendation: Pretty Easy VG Power fiber
2. Control portions. You can eat almost anything you want as long as you manage your serving sizes. Learn to eyeball what one ounce of chocolate or a half cup of chips looks like.
3. Eat mindfully. It’s easy for a bowl of ice cream to disappear while you’re watching TV. Pay attention to what you’re eating. You’ll probably consume fewer calories and enjoy them more.
4. Dine at home. Cooking for yourself gives you more control over the ingredients. You’re likely to use less salt, sugar, and unhealthy fats compared to most restaurants.
5. Limit alcohol. Liquid calories count too. Some cocktails are very fattening, and any alcohol can interfere with your self-control.
6. Drink water. Quench your thirst with plain water or tea. Your body often mistakes thirst for hunger, so try a glass of water first when you experience any cravings.
7. Plan your menu. Nutritious choices are easier when you decide what to have for dinner in advance. You can also use your menu to help resist impulse purchases at the supermarket.
Other Lifestyle Tips
What you do in between meals affects your waistline too.
These simple habits will boost your overall health, as well as helping you to reach your ideal weight and stay there:
1. Manage stress. Daily tensions can lead to emotional eating and cravings for sweet and salty comfort foods. Learn to relax with alternatives like soft music.
2. Sleep well. Insomnia slows down your metabolism and makes you feel hungrier. Aim for at least 7 hours of sleep each night. Stick to a consistent bedtime and turn off your phone and other electronic devices at least 2 hours before retiring.
3. Do aerobics. Running, swimming, and other aerobic workouts are ideal for burning calories and strengthening your heart. If you’ve been sedentary for a while, talk with your doctor.
4. Train for strength. Lifting weights can make you leaner too. As you build muscle, your body uses up more energy even at rest.
5. Stay social. Studies show that social support plays a big part in the success of programs like Weight Watchers. Let your family and friends know how they can help you with your weight loss goals. They may want to join you.
6. Keep a journal. Writing about what you eat and how you feel can increase your self-awareness. Maybe you’re overlooking those 3 teaspoons of sugar in your morning coffee.
7. Weigh yourself. When was the last time you stepped on your bathroom scale? Weighing yourself regularly may help you to spot disturbing trends before the damage piles up. Just keep in mind that daily fluctuations are natural and harmless.
Have fun while you shed unwanted pounds. Managing your weight can reduce your risk for many serious medical conditions and help you to lead a longer and more active life.
Related post: The Foolproof Plan For Achieving Healthy Weight Loss
Dietary Supplements – The Effects of Supplements to Your Health and Weight
We have already heard about the magical effects of vitamin, herbal or nutritional supplements like slimming coffee, slimming tea and fiber to improve the quality of life.
On the other hand, the data about the dietary supplements to help lose weight is often confusing, as it is hard to identify which product is good in offering health benefits and which one is actually giving a false promise. By educating yourself about the nutritional or dietary supplements, you can effectively create a better option about which one is effectively right for you.
What are Nutritional Supplements?
The nutritional or dietary supplements are the products that:
♦ Supplements the food you take every day
♦ Come in pill, tablet, capsule, slimming coffee, slimming tea, and much more
♦ Contain one or more dietary ingredients, which may include amino acids, minerals, vitamins, herbs or other botanicals, and other substances
Recommendation: Pretty Easy Nutri Cafe Fit Cappuccino
There are different types of dietary or nutritional supplements. The vitamin supplements are the types of dietary supplements that contain micronutrients, which meant to help the body to function smoothly, as well as enhance the mental health. While the herbal supplements are the dietary supplements, which have a medicinal purpose and they generally support a specific area of your body’s health, including the liver, skin, and bones. The vitamins and the minerals are the micronutrients serving a specific purpose. The body is taking benefits out of these substances in a unique way.
The Effects of Nutritional or Dietary Supplements to the Body
Caffeine, as the added ingredients in slimming coffee, can help stimulate the central nervous system and help by increasing the levels of fat oxidation and thermogenesis. A possible modest effect on the human’s body weight can be seen over time, as it decreases the weight gain. When it comes to safety concerns, the slimming coffee never reported to have negative effects when dosing less than 400 mg per day for the adult consumers, but a significant safety concern for higher dosage can be possible. On the other hand, the slimming tea can help increase the energy expenditure, as well as the fat oxidation. It also helps in reducing the fat absorption and lipogenesis in the body, thus weight loss can be very possible. Several trials in clinical have found out that using slimming tea for weight loss can possibly create a modest effect on the body weight. Even though there are some reports manifesting the effects of slimming tea, including constipation, nausea and abdominal discomfort, the experts are saying that this could be a natural reaction of the body to the tea.
On the other hand, using a dietary supplement for your weight loss mission has a lot of good effects to the body. It suppresses your appetite, which will help keep your cravings at bay without needing you to take calorie. When you are on a diet, the calories are very much restricted. The stimulants like caffeine can help reduce your food craving. When you are taking a dietary supplement, make sure that you are taking the right one for the needs of your body. Follow the right dosage and go for the right brand.
Related post: Nutritional Supplement For Skin Care
Tea contains substances that can help lose fat and weight over time. This is the reason why many people are tempted to reach for slimming tea to speed up the weight loss process. This promise is not just a promise – but they are good to be true – not only to lose weight but also to give positive effects to the overall health. Without going on a crash diet and without needing a strenuous exercise, you can gain weight loss by grabbing a cup of slimming tea, as part of your diet.
Below are the health benefits you can acquire in every cup with slimming tea.
• Lose Weight – Losing weight is one of the best reasons why slimming tea is taken. Unlike other available methods for weight loss, the slimming tea effectively fits in every lifestyle, as it never requires you to create major changes.
• Put the Signs of Aging in Delay – The antioxidants and the amino acids in the slimming tea are helping to combat the free radicals and help protect the molecules and cells against the damage. This will facilitate the healing process and delay the obvious signs of aging.
• Reduces Abdominal Fats and Improve Metabolism – Drinking a cup of slimming tea regularly helps the metabolism to speed up and the rate of fat burning also increases. In addition, it lowers the intake of calories and helps prevent the sugar and carb conversions into fats, which is otherwise to be deposited in the body. The catechins in the slimming tea help reduce the abdominal fat without having to influence the fat-soluble vitamin absorption.
• Stimulate the Brain Function – The key ingredient in the slimming tea, which is the caffeine, stimulates the function of the brain by simply enhancing vigilance, memory and reaction time. This will make you active and alert the whole day, even at work.
• Lower the Risk of Cancer – Those who are drinking slimming tea regularly are those who are less prone to cancer development. The catechins in the slimming tea are preventing the cell mutation, help reduce the formation of tumors, and deactivate the carcinogens. Aside from the cancer cell inhabitation, it also helps kill the cancer cells in the body without harming your healthy tissues.
• Combat the Body against Sickness – The natural properties in the slimming tea are combating the body against various illnesses. These properties are protecting the body from the degenerative diseases. Furthermore, it aids digestion simply by breaking down the substances, especially the fatty ones.
• Strengthen the Bones – The slimming tea’s anti-inflammatory properties are strengthening the bones, as well as help decrease the risk of osteoporotic fracture. These properties are suppressing the breakdown of the bones while effectively increasing the number of cells to build a stronger bone.
Recommendation: Pretty Easy Nutri Green Tea Gold Teh Tarik
The mentioned benefits above are just a few of the things that slimming tea can give to us. Slimming tea doesn’t necessarily work to help you lose weight but also support your overall health. Grab a cup today and make a difference in your life.
