Whether you are just starting out on a weight-loss journey or trying to kick-start a sluggish weight loss. It is all too easy to jump from one machine to the next or pack your diet full of protein, to get the best results, you need to follow healthy ways to lose weight.
There are good ways to burn fat effectively and keep it off, this will help you get lean desirable muscle and feel great doing it, implement these tips into your routine and get much closer to your weight loss goal.
Fueling your body first thing in the morning is important to jump-start your metabolism. You have essentially fasted overnight and a powerful morning shake will help rebuild muscle and rejuvenate your energy.
A huge breakfast and hot coffee doesn’t always sound appealing, especially during the summer months, so if you are a caffeine fiend this can be hard.
This is when you can turn to a high-protein, healthy chocolate mocha, this is a shake that is more balanced than what most people would normally eat for breakfast, it is loaded with slow-burning carbs and caffeine to help fuel your body all day long and for early risers it comes with only a few ingredients so is quick and easy to make.
Making it is simple, blend 1/3 cup cold brew coffee concentrate, 2/3 cup unsweetened almond or coconut milk, 1/3 cup dry oats and two scoops of whey protein, sometimes you can also add in a tablespoon of peanut butter, chia seeds or flax seeds for healthy fats.
A great way to ramp up slow weight loss is to curb your sugar intake. Sugar is detrimental to getting lean, spiking blood glucose levels which in turn spike insulin levels and cause fat storage.
Stick to natural sugar from fruits instead, a serving of berries will give you plenty of antioxidants and nutrients whilst satisfying your craving for something sweet.
It is also a good idea to ditch sodas and any other artificially sweetened drinks, switch to fruit-infused water for flavour instead of sweet drinks.
Or even try some unsweetened green tea which has extra fat-burning benefits to help you see even better results.
Adding a little cayenne pepper to meals is a sneaky little trick for an extra fat-burning kick.
Research also supports this theory. Cayenne peppers contain a compound called capsaicin which can temporarily raise your metabolic rate for a few hours after consuming it, you always feel warmer after eating a meal containing cayenne or chilli peppers, thus you know how powerful these can be.
Gluten and dairy are problematic foods for many people that can hinder weight-loss goals, cutting out gluten and dairy could see a huge change in your waist line, this kind of change isn’t for everyone but you could find that cutting them out could help you break through a new plateau.
For two weeks, try cutting out foods you think may be hampering your weight loss efforts, any indicators that they cause issues when you reintroduce them back into your diet would suggest that they are not suitable to your long-term diet plan.
I swear by juicing vegetables, it helps you to get more servings of nutrient rich vegetables every day in your diet and juicing does wonders for your nails and skin.
A great recipe is Kale, spinach, celery, cucumber, lemon, cayenne and ginger all blended together. Add half a green apple or some berries for extra sweetness. Try this green shake when getting whole foods seems really difficult. It will fill you with nutrient rich foods and keep you on track for your weight loss goals.
When it comes to fat-burning cardio, high-intensity interval training (HiiT) is hard to beat. You alternate periods of high-intensity cardio like sprinting with periods of lower-intensity cardio such as walking, you basically burn more overall calories in a shorter space of time as the cardio generates a powerful after-burn effect known as excess post-exercise oxygen consumption (EPOC).
You don’t just have to stick to a treadmill or train indoors either, go outside with your workout and get some fresh air, extra sunlight will do wonders for your mood and motivation.
When you are happy and motivated you are more likely to stay on track with a fitness program and get to the results you are aiming for. A quick HiiT workout is a great way to switch things up from the usual dull winter workout. HiiT workouts are also quick so you will get just enough of your required daily vitamin D.
A beginners HiiT workout could be sprinting for 10 seconds and walking for 50 seconds and repeat for a total of 10-15 mins. You can sprint almost anywhere outdoors or head to the hills for more of a challenge.
Keep it interesting when performing steady state cardio, swim laps or go for a bike ride with a friend, whatever you can do to keep fit and achieve your goals.
If you need a cold treat on a hot day avoid calorie laden ice cream, try amino berry lemonade popsicles instead.
Mix two cups of water with 3-4 scoops of an amino product, next fill ice pop molds with your amino mix adding in some freshly cut strawberries and blueberries.
This treat does not have many calories and is a much better alternative to high-sugar popsicles or ice cream bars that are so tempting plus the extra amino acids will aid in quicker post-workout recovery.
Another great way to crank up your fat-burning is to minimize your rest time between sets, use a phone timer to make sure that you are taking minimal rest between sets.
Aim for a good 30 seconds of rest between sets. This will keep overall training intensity high whilst enabling you to maintain proper form and good strength on subsequent exercises.
A great way to fuel your body without sacrificing a day’s worth of calories is a fully loaded salad, some people however do not like salads as a main meal.
Make a huge salad and aim to have a serving before each meal, finishing the whole salad by the end of the day, it helps you get extra vegetables and fills you up with lots of nutrients and vitamins so you aren’t as hungry when trying to get lean.
It is good to be creative and add as much as possible, often changing them up. You could do a Greek salad with cucumbers, olives and tomatoes over a spring mix, as well as a summer salad with romaine lettuce, strawberries, blueberries and almonds. It is also good to do an Italian salad to mix things up with arugula, roasted bell pepper, red onion and sun-dried tomatoes.
Every meal you consume throughout the day should contain a protein source, a fat source and some low-carb vegetables. Preparing meals in this way will automatically put your carb intake into the range which is recommended at 20-50 grams per day.
Some good protein sources can include:
Meats – Beef, chicken, pork, lamb, bacon etc.
Fish and seafood – Salmon, trout, shrinps, lobsters etc.
Eggs – Omega-3 enriched or pastured eggs are the best.
Plenty of protein in your diet is important and has been shown to boost metabolism by 80 to 100 calories per day. A high protein diet can reduce thoughts about food by as much as 60%, reduce the desire for late-night snacking by about half and make you full enough so that you eat 441 less calories per day, all from adding enough protein to your diet.
Some decent low-carb vegetables are:
Don’t be afraid of getting a plate full of them, even huge amounts of them will not push you over 20-50g of carbs per day.
A diet rich in meats and vegetables contains fiber, vitamins and minerals that will keep you healthy as there is no real need for grains in any diet.
Some excellent fat sources are:
Make sure you eat 2-3 meals per day and if you find yourself hungry in the afternoon then add in a fourth meal.
Never be afraid of consuming fat, low-carb and low-fat at the same time is going to end badly, you will feel miserable and are more likely to abandon the plan. The best cooking fat is coconut oil as it is rich in fats known as medium chain triglycerides (MCT’s), these fats are more fulfilling than others and can boost metabolism slightly.
Natural fats should give you nothing to fear and there are plenty of new studies out there that show that saturated fats do not raise your heart disease risk at all.
There is no need to give up tasty food either, check out some awesome recipes over here.
Poor sleep patterns are one of the biggest factors for weight gain so plenty of sleep is very important. When you are tired you tend to make poor decisions in regards to food choices and eating late at night etc.
Many studies have been conducted concerning people’s eating habits and it has been found that a smaller plate automatically makes people eat less, a strange psychological theory that works.
It has been proven that faster eater tend to gain more weight over time than those that eat slower as eating slowly will make you feel full and boosts weight-reducing hormones.
If you already drink tea or coffee then continue to drink as much as you want as the caffeine in it can boost your metabolism by upto 11%.
Soluble fibers have been shown to help reduce fat, especially in the belly area, fiber supplements such as glucomannan are also great helpers too.
It has been shown many times that drinking water half an hour before meals increases weight loss by 44% over 3 months.
Eating a decent high-protein breakfast has been shown to lower cravings and calorie intake for the rest of the day.
Surprisingly for most people, these are actually the most fattening things to put into your body and avoiding them can help you lose weight.
In the first week you can expect to see a 5-10 pound weight loss, maybe more and then consistent weight loss from that point on.
If you are new to dieting then will most likely see things happen quickly, the more weight you have to lose, the faster you will lose it. You will feel strange for the first few days as your body has been burning carbs for many years and it can take time to get used to burning fat instead.
The low-carb’s will affect you at first but will be over in a matter of days, adding a bit of sodium to your diet can help with this. Many people start to feel good after that point, positive and energetic, you will now be a fat-burner.
A low-carb diet also helps improve your health in other ways too:
There is no need to starve yourself to lose weight, changing to a low-carb diet makes your brain and body want to lose weight.
Use these and any other healthy ways to lose weight and get fired up and lose weight the healthy way!.
Also check out this site here which will really help you start seeing fat-loss results.
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