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10 Easy Things You Can Start Today To Lose More Weight

10 Easy Things You Can Start Today To Lose More Weight

Let’s face it, losing weight is great but the process of making it happen absolutely sucks.

Whether you’re just losing a few pounds, or planning an entire body transformation, diet and exercise is always key.

But what kind of diet and exercise, and what else can you do to speed the process along?

Lots of things – and we’re going to give you 10 of the best.

In this short article we outline a combination of the best 10 diet, exercise and lifestyle hacks you can incorporate into your weight loss plan to start seeing the results you deserve, in a much faster time frame – this is what you need to know:

running

    1. Cardio Sucks – High Intensity Training Doesn’t

    Running on a treadmill for hours on end is literally one of the worst experiences you can have. If you don’t want to go to the gym today, this is probably why.

    But what if we told you that you can burn fat with just 10 minutes of hard work?

    It’s true. There’s an easier way to do this – High Intensity Interval Training.

    It’s essentially just sprinting and stopping for a small amount of time – but it is tough stuff.

    A good example of this is to imagine being on an exercise bike:

    • Set it to the lightest setting and pedal for 30 seconds
    • Increase the resistance to as high as you can handle and tough it out for another 30 seconds
    • Rinse and repeat for 10 – 15 minutes
    • Enjoy the burn!

    This is a great way to burn fat fast, and the science is there to prove it. For example, a 2013 study compared a group of men who cycled 40 – 60 minutes five times a week at a pace of 65% intensity to a group that did less than 12 minutes of HIIT 3 times a week.

    The fat and weight loss results were strikingly similar with the HIIT group only taking up a fraction of the time compared to the other groups long slow grind.

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    There’s even a evidence that shows those that train HIIT actually enjoy it more, and there’s a lot more benefits than just weight loss.

    calculator

      2. Clever Calorie Counting – Math Yourself Slimmer

      This one’s pretty obvious, but sometimes it can be hard to keep track of exactly what you’ve eaten, so we suggest keeping a log.

      Calories in vs. calories out is your ultimate weapon in losing weight quickly.

      Think about it. If your body needs X amount of calories to maintain its current weight, then X – 200 calories will shrink it down as it doesn’t have enough to maintain your current size.

      It’s straight forward as long as you keep track of your calories – but don’t go overboard.

      200 calories is a safe place to start – test it out for a few weeks (because you’ll be taking in 1400 calories less a week!) and see where your body stabilizes. If you want to lose more, take more out of your diet and little by little you’ll get closer to that body you deserve.

      green-tea

        3. Alcohol is out – Green Tea is in

        Booze is fun, but it’s packed with calories. The second liquid fun gets taken out of the equation you take a big step towards less calories in your overall intake.

        But you can take all that one step further.

        Booze will make you gain weight, but did you know there are drinks that will help you lose it? We’re not kidding, enter: Green Tea.

        Green Tea is one of the best fat burners around. Packed with catechins, Green Tea helps by inhibiting the enzyme in your body that suppresses norepinephrine – this is your body’s fat burning hormone, and the more of that circulating in your system the better.

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        There’s so many benefits regarding this herb. It’s so effective in fact that green tea has even been seen in one study to burn up to 5.7g of fat in a single cup. You go Green Tea!

        sugar

          4. There’s nothing Sweet about Sugar

          Sugar is one of the worst nutrients in your diet – if you can call it a nutrient.

          Although it tastes sweet, and makes any dessert pretty darn incredible – it will work against you in the long run.

          One of the main reasons sugar is just so bad is the nutrient profile. It literally has no benefits; no minerals, vitamins, amino acids or otherwise – it’s literally just powdered calories.

          On top of that it’s also addictive. Studies have shown sugar releases dopamine in your brain – the reward hormone, making you subconsciously wanting to take more of it. It works in the same way a drug does, and the end result is stubborn fat.

          Go after something sweeter than sugar, go get that body you’ve been working for.

          gym

            5. Lift Heavy – Get Lighter

            Contrary to what you may have heard, lifting weights is actually a good way to lose weight.

            One of the main things working out does besides building muscle, is increase muscle metabolism – and the faster your metabolism the more overall calories you’ll lose.

            The best exercises to get these results are squats and deadlifts. These work the bigger muscles in your body, like your back and legs which creates the most metabolic benefit – and the most weight lost!

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            vegetable

              6. Snack Strategically – Veg Out

              Snacking is one of the only things that is amazing and awful at the same time.

              Although it feels good to treat yourself between meal times, the extra calories aren’t going to do you any favors. There needs to be a middle ground – and vegetables are the best way to get there.

              Here’s the great thing about vegetables – they’re low calorie, full of vitamins minerals and fiber, and guess what? They’re filling!

              The next time you feel yourself itching to get the snack draw, why not serve yourself a full bowl of steamed veggies? Healthy greens like broccoli, cabbage and beans are great choices, and they all help stave off hunger.

              Morning

                7. Wake Up Earlier

                If you love lie-ins you’re going to hate this section because guess what? Waking up earlier helps you lose weight.

                In an interesting study by Northwestern University found that in a group of 54 volunteers, those that were exposed to the most light during the day from waking up early saw a bigger reduction in their overall BMI.

                And plus being awake and moving around more than when you do usually can’t hurt either.

                waterfall

                  8. Freeze off the Fat – Cold Showers!

                  Nobody likes a cold shower, but everyone like losing weight – and studies have shown that the two are pretty connected.

                  When you put your body in a colder environment – like a freezing shower, it compensates to warm you up – and the main way it does that is by burning fat.

                  A study from 2009 showed that cold showers can increase fat burning by up to 15 times as much as a warm shower – they did the math and it worked out (based on average shower time) around 9 lbs a year in fat loss through cold showers!

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                  watch

                    9. Punch the Clock on Weight Loss – Intermittent Fasting

                    Another tip for fast dieting results is to remember it’s not always what you eat, but when you eat it.

                    Intermittent Fasting is an incredible example of that. By giving yourself a window throughout the day of when you’re allowed to eat, you can rapidly speed up your weight loss journey. That means for the rest of the time you’re taking in absolutely no calories, only water.

                    There are several ways you can do this, but the most popular is the 8 hours off, 16 hours on. That’s 16 hours of fasting with only 8 hours to eat all your daily calories.

                    It’s an interesting approach and has been seen to reduce insulin levels, preserve muscle tissue (while burning fat), lower blood pressure and improve metabolism.

                    It’s also incredibly convenient if you prepare your meals in advance.

                    chili

                      10. Start to like it Hot

                      Lastly, chili pepper is a great nutrient to have in your diet if you’re looking to lose more weight.

                      This all boils down to the capsicum in the nutrient – this is the compound that give the fruit its ‘heat’. These hot foods help achieve a state of thermogenesis in your body – which causes your body’s core temperature to rise.

                      This is where you lose more weight. With a higher core temperature, your body kicks into gear and starts to cool and regulate itself. This process requires a lot more calories to perform, allowing you to burn more calories without lifting a finger! It couldn’t get any easier.

                      Summing Up

                      So there you have it, 10 easy tips you can start today to lose more weight.

                      We think there’s a lot to be said for cutting out the booze and sugar, those calories really add up. But what about you? Which do you think are the best tips up here, and can you think of any more that you think should be on this list?

                      Let us know in the comments below, and be sure to like us on Facebook for more fitness tips.

                      Featured photo credit: Bikini Colors/Rafael Antonio via flickr.com

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                      Saul McArthur

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                      Last Updated on July 28, 2020

                      14 Low GI Foods for a Healthier Diet

                      14 Low GI Foods for a Healthier Diet

                      Diet trends may come and go, but a low-GI diet remains one of the few that has been shown to include benefits based on science. Low GI foods provide substantial health benefits over those with a high index, and they are key to maintaining a healthy weight.

                      What is GI? Glycemic index (GI) is the rate at which the carbohydrate content of a food is broken down into glucose and absorbed from the gut into the blood. When you eat foods containing carbohydrates, your body breaks them down into glucose, which is then absorbed into your bloodstream.[1]

                      The higher the GI of a food, the faster it will be broken down and cause your blood glucose (sugar) to rise. Foods with a high GI rating are digested very quickly and cause your blood sugar to spike. This is why it’s advisable to stick to low GI foods as much as possible, as the carbohydrate content of low GI foods will be digested slowly, allowing a more gradual rise in blood glucose levels.

                      Foods with a GI scale rating of 70 or more are considered to be high GI. Foods with a rating of 55 or below are considered low GI foods.

                      It’s important to note that the glycemic index of a food doesn’t factor in the quantity that you eat. For example, although watermelon has a high glycemic index, the water and fiber content of a standard serving of water means it won’t have a significant impact on your blood sugar.

                      Like watermelon, some high GI foods (such as baked potatoes) are high in nutrients. And some low GI foods (such as corn chips) contain high amounts of trans fats.

                      In most cases, however, the GI is an important means of gauging the right foods for a healthy diet.

                      Eating mainly low GI foods every day helps to provide your body with a slow, continuous supply of energy. The carbohydrates in low GI foods is digested slowly, so you feel satisfied for longer. This means you’ll be less likely to suffer from fluctuating sugar levels that can lead to cravings and snacking.

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                      Let’s continue with some of the best examples of low GI foods.

                      1. Quinoa

                      GI: 53

                      Quinoa has a slightly higher GI than rice or barley, but it contains a much higher proportion of protein. If you don’t get enough protein from the rest of your diet, quinoa could help. It’s technically a seed, so it’s also high in fiber–again, more than most grains. It’s also gluten-free, which makes it excellent for those with Celiac disease or gluten intolerance.

                      2. Brown Rice (Steamed)

                      GI: 50

                      Versatile and satisfying, brown rice is one of the best low GI foods and is a staple for many dishes around the world. It’s whole rice from which only the husk (the outermost layer) is removed, so it’s a great source of fiber. In fact, brown rice has been shown to help lower cholesterol, improve digestive function, promote fullness, and may even help prevent the formation of blood clots. Just remember to always choose brown over white!

                      3. Corn on the Cob

                      GI: 48

                      Although it tastes sweet, corn on the cob is a good source of slow-burning energy (and one of the tastiest low GI foods). It’s also a good plant source of Vitamin B12, folic acid, and iron, all of which are required for the healthy production of red blood cells in the body. It’s healthiest when eaten without butter and salt!

                      4. Bananas

                      GI: 47

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                      Bananas are a superfood in many ways. They’re rich in potassium and manganese and contain a good amount of vitamin C. Their low GI rating means they’re great for replenishing your fuel stores after a workout.

                      They are easy to add to smoothies, cereal, or kept on your desk for a quick snack. The less ripe they are, the lower the sugar content is! As one of the best low GI foods, it’s a great addition to any daily diet.

                      5. Bran Cereal

                      GI: 43

                      Bran is famous for being one of the highest cereal sources of fiber. It’s also rich in a huge range of nutrients: calcium, folic acid, iron, magnesium, and a host of B vitamins. Although bran may not be to everyone’s tastes, it can easily be added to other cereals to boost the fiber content and lower the overall GI rating.

                      6. Natural Muesli

                      GI: 40

                      Muesli–when made with unsweetened rolled oats, nuts, dried fruit, and other sugar-free ingredients–is one of the healthiest ways to start the day. It’s also very easy to make at home with a variety of other low GI foods. Add yogurt and fresh fruit for a nourishing, energy-packed breakfast.

                      7. Apples

                      GI: 40

                      Apple skin is a great source of pectin, an important prebiotic that helps to feed the good bacteria in your gut. Apples are also high in polyphenols, which function as antioxidants, and contain a good amount of vitamin C. They are best eaten raw with the skin on! Apples are one of a number of fruits[2] that have a low glycemic index. Be careful which fruits you choose, as many have a large amount of natural sugars[3].

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                      8. Apricots

                      GI: 30

                      Apricots provide both fiber and potassium, which make them an ideal snack for both athletes and anyone trying to keep sugar cravings at bay. They’re also a source of antioxidants and a range of minerals.

                      Apricots can be added to salads, cereals, or eaten as part of a healthy mix with nuts at any time of the day.

                      9. Kidney Beans

                      GI: 29

                      Kidney beans and other legumes provide a substantial serving of plant-based protein, so they can be used in lots of vegetarian dishes if you’re looking to adopt a plant-based diet[4]. They’re also packed with fiber and a variety of minerals, vitamins, antioxidants, and other beneficial plant compounds. They are great in soups, stews, or with (whole grain) tacos.

                      10. Barley

                      GI: 22

                      Barley is a cereal grain that can be eaten in lots of ways. It’s an excellent source of B vitamins, including niacin, thiamin, and pyridoxine (vitamin B-6), fiber, molybdenum, manganese, and selenium. It also contains beta-glucans, a type of fiber that can support gut health and has been shown to reduce appetite and food intake.

                      Please note that barley does contain gluten, which makes it unsuitable for anyone who is Celiac[5] or who follows a gluten-free diet. In this case, gluten-free alternatives might include quinoa, buckwheat, or millet.

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                      11. Raw Nuts

                      GI: 20

                      Most nuts have a low GI of between 0 and 20, with cashews slightly higher at around 22. Nuts, as one of the best low GI foods, are a crucial part of the Mediterranean diet[6] and are really the perfect snack: they’re a source of plant-based protein, high in fiber, and contain healthy fats. Add them to smoothies and salads to boost the nutritional content. Try to avoid roasted and salted nuts, as these are made with large amounts of added salt and (usually) trans fats.

                      12. Carrots

                      GI: 16

                      Raw carrots are not only a delicious low GI vegetable, but they really do help your vision! They contain vitamin A (beta carotene) and a host of antioxidants. They’re also low-calorie and high in fiber, and they contain good amounts of vitamin K1, potassium, and antioxidants. Carrots are great for those monitoring their weight as they’ve been linked to lower cholesterol levels.

                      13. Greek Yogurt

                      GI: 12

                      Unsweetened Greek yogurt is not only low GI, but it’s an excellent source of calcium and probiotics, as well. Probiotics help to keep your gut microbiome in balance and support your overall digestive health and immune function. Greek yogurt makes a healthy breakfast, snack, dessert, or a replacement for dip. The most common probiotic strains found in yogurt are Streptococcus thermophilus[7] (found naturally in yogurt) and Lactobacillus acidophilus[8] (which is often added by the manufacturer). You can also look into probiotic supplements for improving your gut health.

                      14. Hummus

                      GI: 6

                      When made the traditional way from chickpeas and tahini, hummus is a fantastic, low-GI dish. It’s a staple in many Middle Eastern countries and can be eaten with almost any savory meal. Full of fiber to maintain satiety and feed your good gut bacteria, hummus is great paired with freshly-chopped vegetables, such as carrots and celery.

                      Bottom Line

                      If you’re looking to eat healthier or simply cut down on snacking throughout the day, eating low GI foods is a great way to get started. Choose any of the above foods for a healthy addition to your daily diet and start feeling better for longer.

                      More Tips on Eating Healthy

                      Featured photo credit: Alexander Mils via unsplash.com

                      Reference

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