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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 August 15, 2018

                      7 Amazing Things That Will Happen When You Do Plank Every Day

                      7 Amazing Things That Will Happen When You Do Plank Every Day

                      Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                      Video Summary

                      Why is it important to train up our core strength?

                      There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                      This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                      Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                      In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                      One Exercise, multiple benefits

                      There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                      By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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                      When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                      Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                      In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                      What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                      What will happen when you start doing planks every day

                        1. You’ll improve core definition and performance: 

                        Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                        • Transverse abdominis: increased ability to lift heavier weights.
                        • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                        • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                        • Glutes: a supported back and a strong, shapely booty.

                        2. You’ll decrease your risk of injury in the back and spinal column

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                          Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                          Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                          3. You’ll experience an increased boost to your overall metabolism

                            Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                            4. You’ll significantly improve your posture

                              Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                              A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                              A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                              On top of everything, someone with good posture looks better, healthier, and more confident.

                              5. You’ll improve overall balance

                                Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                                6. You’ll become more flexible than ever before

                                  Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                                  7. You’ll witness mental benefits

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                                    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                                    How to hold a plank position

                                    1. Get into pushup position on the floor.
                                    2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                                    3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                                    4. Your head is relaxed and you should be looking at the floor.
                                    5. Hold the position for as long as you can.
                                    6. Remember to breathe. Inhale and exhale slowly and steadily.
                                    7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                                    Watch the video if you have any doubt!

                                    Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                      How to improve your plank time gradually

                                      1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                      2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                      3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                      Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                      Who Should Be Cautious Doing The Plank?

                                      You need to be cautious doing Planking exercises if any of these risks apply to you:

                                      • Prolapse
                                      • After prolapse surgery
                                      • Pelvic pain conditions
                                      • Weak or poorly functioning pelvic floor muscles
                                      • Previous childbirth
                                      • Overweight

                                      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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