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 10 Simple Morning Exercises That Will Make You Feel Great All Day 2 8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast 3 Why You’re Struggling to Lose Weight (And How to Fix It) 4 12 Best Back Strengthening Exercises to Relieve Lower Back Pain 5 11 Partner Yoga Poses for Couples to Build Intimacy

                        Read Next

                        Advertising
                        Advertising
                        Advertising

                        Last Updated on May 22, 2019

                        10 Simple Morning Exercises That Will Make You Feel Great All Day

                        10 Simple Morning Exercises That Will Make You Feel Great All Day

                        There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                        One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                        In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                        Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                        1. Cat Camel Stretch

                        Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                        Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                        Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                        Here’s a video to guide you through:

                        Advertising

                        2. Go for a Walk or a Run

                        This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                        Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                        The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                        Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                        Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                        3. Jumping Jacks

                        Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                        Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                        4. Abductor Side Lifts

                        Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

                        Advertising

                        Do about 10 to 15 raises for each side like this:

                        5. Balancing Table Pose

                        This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                        Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                        ablab

                          6. Leg Squats

                          Not just legs are involved but also hips and knees.

                          Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                          The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                          7. Push Ups

                          You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

                          Advertising

                          An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                          Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                          This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                          8. Bicycle Crunches

                          There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                          Watch the video to see how this is done correctly:

                          9. Lunges

                          Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                          Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                          This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

                          Advertising

                          10. Bicep Curls

                          You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                          Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                          Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                          Here’re some important notes before you start doing this exercise:

                          Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                          These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                          You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                          Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                          More Articles About Exercises for Beginners

                          Featured photo credit: Unsplash via unsplash.com

                          Reference

                          Read Next