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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

                      Copywriter

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                      Last Updated on October 15, 2019

                      How To Be Successful In Life? 13 Tips From The Most Successful People

                      How To Be Successful In Life? 13 Tips From The Most Successful People

                      What is success to you? How to be successful in life?

                      To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

                      All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

                      There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

                      With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

                      What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

                      1. Think Big

                        From Michelangelo Buonarroti, Great Renaissance Artist:

                        “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                        There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                        Imagine then, if he decided not to work as an artist.

                        Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                        Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                        Instead be ambitious.

                        2. Find What You Love to Do and Do It

                          From Oprah Winfrey, Media Mogul:

                          “You know you are on the road to success if you would do your job and not be paid for it.”

                          This is a good quote to remember and think about when you’re at work.

                          Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                          If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                          Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                          Not sure what your passion is yet? You should learn about this Motivation Engine first.

                          Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                          3. Learn How to Balance Life

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                            From Phil Knight, CEO of Nike Inc.:

                            “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                            All too often, people think that to be successful, they need to make the object of their success their life.

                            If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                            However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                            If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                            In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                            To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                            4. Do Not Be Afraid of Failure

                              From Henry Ford, Founder of Ford Motors:

                              “Failure is simply the opportunity to begin again, this time more intelligently.”

                              There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                              Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                              His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                              He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                              Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                              Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                              If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                              5. Have an Unwavering Resolution to Succeed

                                From Colonel Sanders, Founder of KFC:

                                “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                                This, in many ways relates to the above quote about learning from your failures.

                                It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                                If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                                Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                                6. Be a Person of Action

                                  From Leonardo da Vinci, Renaissance Genius:

                                  “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                                  Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                                  Think about it, picture someone like William Shakespeare:

                                  When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                                  You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                                  All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                                  Applying this to you?

                                  Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                                  7. Cultivate Positive Relationships

                                    From Theodore Roosevelt, 26th President of America: “

                                    The most important single ingredient in the formula of success is knowing how to get along with people.”

                                    The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                                    People liked them. They wanted them to do well.

                                    This is key to good leadership.

                                    It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                                    But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                                    What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                                    As such, help people and they may help you; and be good to people, and they my be good to you.

                                    8. Don’t Be Afraid of Introducing New Ideas

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                                      From Mark Twain, Famed Author:

                                      “A person with a new idea is a crank until the idea succeeds.”

                                      It is an unfortunate truth that those with the boldest ideas are often disregarded.

                                      Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                                      If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                                      9. Believe in Your Capacity to Succeed

                                        From Walter Disney, Founder of Walt Disney Company:

                                        “If you can dream it, you can do it.”

                                        Success has to be something you can imagine yourself achieving.

                                        It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                        Keep dreaming!

                                        10. Always Maintain a Positive Mental Attitude

                                          From Thomas Jefferson, 3rd President of America:

                                          “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                          Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                          Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                          If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                          However with the wrong mindset of doubt, you’ll be much easier to stop.

                                          11. Don’t Let Discouragement Stop You from Pressing On

                                            From Abraham Lincoln, 16th President of America:

                                            “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                            It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                            When surrounded by doubts, giving up can actually seem like a good idea.

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                                            Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                            If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                            This is How Self Doubt Keeps You Stuck and How to Overcome It

                                            12. Be Willing to Work Hard

                                              From JC Penny, Founder of JC Penney Inc.:

                                              “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                              You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                              Whichever way you frame it, they say one thing:

                                              True success comes from work.

                                              You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                              Check out this article and you’ll understand Why Hard Work Beats Talent.

                                              13. Be Brave Enough to Follow Your Intuition

                                                From Steve Jobs, Co-founder of Apple Inc.:

                                                “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                                In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                                If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                                It’s like how your body can detect danger even when things seem safe.

                                                Ultimately then, you need to trust your own instincts.

                                                Final Thoughts

                                                What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                                Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                                More to Help You Succeed in Life

                                                Featured photo credit: Ryan Wong via unsplash.com

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