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11 Weight Loss Tips from Professional Nutritionists and Trainers

11 Weight Loss Tips from Professional Nutritionists and Trainers

Summer season is about to kick in, and your belly fat defies your efforts and struggles to make it slim and flat. Every time you start the new diet or workout regime on Monday, and try to stick with it until something disturbs the plans and you ditch them.

You don’t have the time. You’re too tired. You’re not in the mood. It’s boring. You’d love to eat all you like, and don’t restrain yourself.

Unfortunately, models in magazines and TV remind us every single day how human body can be beautiful, sexy, and impressive; when you watch them, you always think: “I’d love to have abs like that!,” or “Oh my God, how amazing would it be to have a figure like that! Damn you, Kim Kardashian!” Well, today we’re here to help you: Here is a list of 11 weight loss tips from professional nutritionists and trainers, who know what they are doing. Backed up tips that might change your body for the better, as well as your life. Here we go.

1. Drink more water, and know when to drink it.

Hydration of the body affects metabolism, the way your stomach digests food and how well food fuels your body. We’re actually more likely to retain “water weight” by not drinking enough of it rather than by having too much; by not drinking enough water, you’re giving your body signals to retain water, since you’re not hydrating the organism well, and it’s natural “defense” system is to retain water.

Nutrition Twins

    The needs of each person are different, but the general recommended daily amount is 64 ounces. It also takes up space in your stomach so you’ll feel fuller while taking in less calories. Again, drinking water (or any drinks) during your meal will make the process of digesting slower, and slow the metabolism down. Slowing the metabolism equals not losing fat. Ideally, good advice is to drink a big glass of cold water as soon as you wake up, and continue in that pace for 8 glasses throughout the day.

    2. Cut The C.R.A.P.

    Dawn Jackson gives us one very useful and direct advice. Cut the C.R.A.P. when you’re in a groceries shop buying food for your kitchen. Read the ingredients on the packages and avoid food containing:

    • Chemicals you don’t use in your own kitchen. – Words like: azodicarbonamide, carrageenan, potassium bromate, soy isolate, brominated vegetable oil, and partially-hydrogenated vegetable oil.
    • Refined sugar & flour. – Words like: refined flour, enriched wheat, high-fructose corn syrup, sugar, and anything ending in –ose.
    • Artificial sweeteners, flavors, colors. – Words like: caramel coloring, saccharin, aspartame, acesulfamepotassium, dyes, diacetyl, and just plain “artificial flavoring.”
    • Preservatives. – Words like: sodium nitrate/nitrite, BHA, TBHQ, BHT, heptyl paraben, and propyl gallate.

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    Dawn Jackson Blatner

      3. Don’t starve. Ever.

      People tend to starve themselves when they’re stressed out by their looks. Girls, sounds familiar?

      This is so wrong: when you starve yourself, your metabolism goes to the critical state, when every calorie is important. Metabolism slows down in order to preserve itself from starvation, and slows down radically. This means when you finally eat something, your metabolism will digest it at much slower rate, because it was exposed to starvation, and in the best hope of surviving, the food will be digested really slowly. Any food left unspent as energy, will go straight to the fat cells for storage. This is how the organism works, and that’s what you are making it do with starvation. Elizabeth, MS, RD is advocates this in her work, and hopes to reach all young moms and women.

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        What starvation does to your body:

        Your energy goes low, your fat stays where it was, and your MUSCLE gets eaten by itself! When starving and needs energy, human body is designed to reach out to carbohydrates in the body, then it goes for the muscle tissue, and later on to the stubborn fat. Staying on this diet will get you looking like a walking skeleton with bags of fat attached. Who would want that?

        4. Caffeine is your friend.

        Consuming caffeine is good on weight loss, and destroying fat cells in your body. Studies shows that caffeine consumption impacts thermogenesis, fat oxidation, or both. Consuming coffee or green tea benefits the body by increasing caffeine levels, keeping us awake, active, and productive.

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          Caffeine boosts metabolism, both active and passive. Harley Pasternak, a celebrity trainer and nutrition expert who has worked with stars from Halle Berry and Lady Gaga to Robert Pattinson and Robert Downey Jr. advises people on the mission to get leaner and thinner. We have to believe him on this advice, just look at his clients.

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          5. Any workout is better than no workout.

          When you’re on to lose some weight, you need to be persistent, and strive through the process. You workout, watch your diet, take care of your body, and work hard.

          And those days in the week arrive:

          Even waking up and getting out of bed is a tough thing to do. Tired, grumpy, and sore, you’re not into doing anything today, and you need to workout. Damn.

          despair-513529_1280

            During these days, it is important to try. Any kind of workout is better than no workout. If you have a scheduled running day, or specific strength training, try to do at least one third of the workout. The important part here is that you’ll get to do at least a bit of the scheduled training, and chances are that you’ll finish it. If not, and you’re still drenched, drag yourself home and try to relax. At least you have tried, and didn’t broke the cycle. Every trainer knows and preaches this.

            6. Strength before endurance.

            If you’re determined to lose weight, and sculpt the perfect body of your dreams, you must be diverse.

            This news might surprise you:

            Building muscle is the most effective way to lose fat; the more muscle you have, the more fat will be spent for everyday’s activities, including workout.

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            weights-646502_1280

              Many people start dieting and running in their life to lose the weight. This plan is overall good, but on the efficiency side, building muscle is way better. Think of it like this: with weights/strength training, you are going from point A to point B by car. And with only cardio/aerobic training, you’re traveling by bike. You’ll get to the goal, but much slower and with more pain. Among many other personal trainers & nutritionists, James Duigan advocates this approach.

              7. Avoid liquid calories.

              Today’s modern diet of average person includes drinking artificially sweetened beverages, like fruit juices and sodas. This drinks contain insane amounts of added sugar, to make them taste the way people like it, and to preserve quality.

              juice-19628_1280

                You might think we point out to popular carbonated drinks like Coke, Sprite and similar, but fruit juices are also sweetened. If you’re watching your weight, or trying to lose it, do your best to avoid liquid sugars and calories in them. Bethenny Frankel,The Real Low-Cal Housewife, prepares healthy and low-cal beverages and cocktails to improve your weight loss.

                8. Eat fats.

                But, be careful which ones. You should watch your bad (LDL) cholesterol and try to increase your good (HDL) cholesterol. Healthy fatty acids actually help you loose fat, and improve your overall health. Mehmet Oz, M.D. America’s “Doctor” recommends increasing healthy fats consumption no matter your physical condition.

                drugs-206150_1280

                  There are loads of healthy, full of HDL cholesterol foods. Try to add these in your food consumption strategy:

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                  • Beans
                  • Salmon
                  • Avocado
                  • Garlic
                  • Spinach
                  • Walnuts and Almonds

                  With them in your eating regime, you’re on the right path to achieve the perfect body you always wanted, and improve your health.

                  9. Try Fasted Feasting.

                  Dr. Sara Solomon offers an interesting, but radical approach. Fasted Feasting can be split into two versions: The six-seven meals per day, on every two and a half hours, or almost nothing throughout the day, only water, tea, and amino acids in form of supplements. And after a hard working day, for dinner Sara eats ALL the calories she needs for that day. This seems a bit radical and unbelievable, but Dr. Sara backs up her story with lots of successful stories of weight loss and she also looks amazing; who wouldn’t want to work with her?

                  Dr.-Sara-Solomon
                    Dr. Sara Solomon have the knowledge, and body to back it up.

                    10. Don’t trust the numbers on the scale.

                    When people try to lose weight, and start putting effort in doing so, the scale is often the judge; if you’re few pounds lighter, you’re happy. And there are some days, when you’re getting heavier, even though you didn’t cheated.

                    68827519_400440c

                      Don’t go nuts about it; lean muscle is twice the weight than fat. Tape measuring is your friend. Jillian Michaels, The Biggest Fitness Winner is a big advocate on this. When you gain muscle, you might even weight more than before, but don’t freak out, look at your body composition, and see how many fat did you lost in time. Body mass index (BMI) calculator will help at this a lot. And believe, adding two pounds of muscle will recompose your body and change your looks.

                      11. Be stubborn.

                      This is an universal tip. Everybody knows that big and great results don’t come over night, yet people tend to abandon their goals and create new ones when that pants become too narrow, or the belly fat comes under the shirt.You have to be stubborn.

                      burning-fat

                        You have to strive, and persist, so your results will speak in your name. Your new and slim body is hidden under that layers of fat – go out there and sculpt it!

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                        Last Updated on March 25, 2020

                        How to Live Longer? 21 Ways to Live a Long Life

                        How to Live Longer? 21 Ways to Live a Long Life

                        When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

                        So, how to live longer? Here are 21 ways to help you live a long life

                        1. Exercise

                        It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

                        2. Drink in Moderation

                        I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

                        3. Reduce Stress in Your Life

                        Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

                        4. Watch Less Television

                        A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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                        Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

                        5. Eat Less Red Meat

                        Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

                        If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

                        6. Don’t Smoke

                        This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

                        7. Socialize

                        Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

                        8. Eat Foods Rich in Omega-3 Fatty Acids

                        Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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                        9. Be Optimistic

                        Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

                        10. Own a Pet

                        Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

                        11. Drink Coffee

                        Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

                        12. Eat Less

                        Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

                        13. Meditate

                        Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

                        Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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                        How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

                        14. Maintain a Healthy Weight

                        Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

                        15. Laugh Often

                        Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

                        16. Don’t Spend Too Much Time in the Sun

                        Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

                        17. Cook Your Own Food

                        When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

                        Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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                        18. Eat Mushrooms

                        Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

                        19. Floss

                        Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

                        20. Eat Foods Rich in Antioxidants

                        Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

                        Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

                        21. Have Sex

                        Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

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                        Featured photo credit: Sweethearts/Patrick via flickr.com

                        Reference

                        [1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
                        [2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
                        [3] Arch Intern Med.: Red Meat Consumption and Mortality
                        [4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
                        [5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
                        [6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
                        [7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
                        [8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
                        [9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
                        [10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
                        [11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
                        [12] JAMA: The Disease Burden Associated With Overweight and Obesity
                        [13] JAMA: The Disease Burden Associated With Overweight and Obesity
                        [14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
                        [15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
                        [16] AHA Journals: Sexual Activity and Cardiovascular Disease

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