Advertising
Advertising

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.

    Advertising

    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.

      hunger-413685_1280

        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.

        coffee-386878_1280

          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.

          Advertising

          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.

            Advertising

            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:

                  Advertising

                  • 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!

                        More by this author

                        Dejan Kvrgic

                        Blogger, Writer

                        Haircare 101: Hairstyling Tricks for Both Men and Women 30 Excellent Slow Cooker Recipes For Lazy People 5 Things You Must Know to Find the Best Headphones Bedroom Makeover 101: Enhancing The Most Important Place In Your Home 8 Fun Ways to Make Your Wedding Truly Memorable

                        Trending in Fitness

                        1 7 Ways to Motivate Yourself to Workout 2 25 Best Free Workout Apps That Make Your Home Workouts Easiler 3 Benefits of Lifting Weights Both Men and Women Can Experience 4 13 Best Fitness Apps to Use in the Comfort of Your Home 5 17 Ideas to Get Motivated to Lose Weight Now

                        Read Next

                        Advertising
                        Advertising
                        Advertising

                        Last Updated on July 3, 2020

                        How to Control Your Thoughts and Be the Master of Your Mind

                        How to Control Your Thoughts and Be the Master of Your Mind

                        Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life. To control your thoughts means to influence the way you live your life.

                        Your mind, more specifically, your thoughts, affects your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality)

                        I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive, and just a general waste of energy.

                        You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

                        Choose to be the person who is actively, consciously thinking your thoughts. Be someone who can control your thoughts—become the master of your mind.

                        When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

                        I currently have a few thoughts that are not of my choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

                        Who Is Thinking My Thoughts?

                        Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in control of your thoughts.

                        If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

                        Here are four of the “squatters” in your head that create unhealthy and unproductive thoughts.

                        1. The Inner Critic

                        This is your constant abuser who is often a conglomeration of:

                        • Other people’s words—many times your parents
                        • Thoughts you have created based on your own or other peoples’ expectations
                        • Comparing yourself to other people, including those in the media
                        • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

                        The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance, and lack of self-love.

                        Why else would this person abuse you? And since this person is youwhy else would you abuse yourself? Why would you let anyone treat you this badly?

                        2. The Worrier

                        This person lives in the future—in the world of “what ifs.”

                        The Worrier is motivated by fear, which is often irrational and has no basis. Occasionally, this person is motivated by fear that what happened in the past will happen again.

                        Advertising

                        3. The Reactor or Troublemaker

                        This is the one that triggers anger, frustration, and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

                        This person can be set off by words or feelings and can even be set off by sounds and smells.

                        The Reactor has no real motivation and has poor impulse control. He is run by past programming that no longer serves you—if it ever did.

                        4. The Sleep Depriver

                        This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

                        The Sleep Depriver’s motivation can be:

                        • As a reaction to silence, which he fights against
                        • Taking care of the business you neglected during the day
                        • Self-doubt, low self-esteem, insecurity, and generalized anxiety
                        • As listed above for the inner critic and worrier

                        How can you control these squatters?

                        How to Master Your Mind

                        You are the thinker and the observer of your thoughts. You can control your thoughts, but you must pay attention to them so you can identify “who” is running the show—this will determine which technique you will want to use.

                        Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

                        There are two ways to control your thoughts:

                        • Technique A – Interrupt and replace them
                        • Technique B – Eliminate them altogether

                        This second option is what is known as peace of mind.

                        The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go-to” thoughts in applicable situations.

                        Use Technique A with the Inner Critic and Worrier and Technique B with the Reactor and Sleep Depriver.

                        1. For the Inner Critic

                        When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

                        You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

                        For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

                        Advertising

                        You can also have a dialogue with yourself to discredit the ‘voice’ that created the thought—if you know whose voice it is:

                        “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

                        If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready.

                        This is the first squatter you should evict, forcefully, if necessary:

                        • They rile up the Worrier.
                        • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
                        • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
                        • They are a bully and is verbally and emotionally abusive.
                        • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

                        Eliminate your worst critic and you will also diminish the presence of the other three squatters.

                        Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

                        2. For the Worrier

                        Prolonged anxiety is mentally, emotionally, and physically unhealthy. It can have long-term health implications.

                        Fear initiates the fight or flight response, creates worry in the mind, and creates anxiety in the body. This may make it more difficult for you to control your thoughts effectively.

                        You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

                        • Increased heart rate, blood pressure, or surge of adrenaline
                        • Shallow breathing or breathlessness
                        • Muscles tense

                        Use the above-stated method to interrupt any thought of worry and then replace it. But this time, you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

                        If you believe in a higher power, this is the time to engage with it. Here is an example:

                        Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

                        “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

                        Smile when you think about it or say it aloud, and phrase it in the present tense. Both of these will help you feel it and possibly even start to believe it.

                        If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

                        Advertising

                        Now, take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like! Do it until you feel that you’re close to being in control of your thoughts.

                        Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

                        For example: If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

                        “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place.

                        Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

                        Change those fearful thoughts when they happen:

                        “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

                        Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

                        3. For the Troublemaker, Reactor or Over-Reactor

                        Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers. But until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

                        The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain.

                        I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

                        Conscious breathing is as simple as it sounds—just be conscious of your breathing. Pay attention to the air going in and coming out.

                        Breathe in through your nose:

                        • Feel the air entering your nostrils.
                        • Feel your lungs filling and expanding.
                        • Focus on your belly rising.

                        Breathe out through your nose:

                        • Feel your lungs emptying.
                        • Focus on your belly falling.
                        • Feel the air exiting your nostrils.

                        Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize. Now, you can address the situation with a calmer, more rational perspective and avoid damaging behavior, and you’ll be more in control of your thoughts.

                        Advertising

                        One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

                        Master your mind and stop the Reactor from bringing stress to you and your relationships!

                        4. For the Sleep Depriver

                        (They’re made up of the Inner Planner, the Rehasher, and the Ruminator, along with the Inner Critic and the Worrier.)

                        I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

                        Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

                        1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
                        2. Then I came up with a replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

                        When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and thoughts, and I choose quiet.

                        From the first time I tried this method, I started to yawn after only a few cycles and am usually asleep within ten minutes.

                        For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (closed, of course). Sometimes I try to look toward my third eye but that really hurts my eyes.

                        If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

                        You can also use this technique any time you want to:

                        • Fall back to sleep if you wake up too soon
                        • Shut down your thinking
                        • Calm your feelings
                        • Simply focus on the present moment

                        The Bottom Line

                        Your mind is a tool, and like any other tool, it can be used for constructive purposes or destructive purposes.

                        You can allow your mind to be occupied by unwanted, undesirable, and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

                        Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. You can be in control of your thoughts. The choice is yours!

                        More About Mental Strength

                        Featured photo credit: Priscilla Du Preez via unsplash.com

                        Read Next