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7 Proven Tips To Lose Weight And Keep It Off

7 Proven Tips To Lose Weight And Keep It Off

According to Gary Foster, Ph. D (University of Pennsylvania), almost 65% of all dieters end up back at their old weight within 3 years. That’s the bad news.

The good news is that this 2014 study found that of 3,000 people who lost 30+ pounds in one year, 87% maintained 10 lbs of that weight loss or more for the next decade.

In other words, most dieters fail to lose weight, but if you manage to make it through the first year, you dramatically improve your odds of staying at a lower, healthier weight for many years to come.

The question is, what can you do to avoid the mistakes that keep many of America’s 45 million dieters at their current weight year in, year out?

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    Read on to get 7 proven ways to lose weight so you can keep it off for good.

    1. Avoiding Crash Dieting

    Losing weight fast seems like a good idea. Part of the appeal is that once you’re slim, you can go back to indulging in the same foods and behaviors you had before.

    Unfortunately, Stanford University’s Wellsphere website reveals that 95% of the people who succeed in losing weight on a fast diet bounce right back.

    That’s why the number one rule of effective weight loss is having a long-term plan, not a quick-fix strategy.

    2. Consuming Enough Protein to Store Less Fat

    A study found that people eating low-protein diets stored 95% of excess calories as fat. Those on normal and high-protein diets stored just 55% of their extra calories as fat. That’s a whopping 40% difference.

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    In the study, participants getting as little as 15-25% of their calories from protein enjoyed that benefit. So if you want to lose weight and gain it back less slowly, cut down on carbs and fats and eat more protein.

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      3. Eating Breakfast

      It’s long been common knowledge that a big breakfast is key to losing weight — but now, we’ve got research to confirm it.

      The National Weight Loss Control Registry found a strong link between eating breakfast and keeping weight off. In a study where the average subject lost 32 kg, 78% of respondents reported having a healthy meal in the morning.

      So, do like your mom taught you and eat your breakfast as soon as you get up in the morning!

      4. Drinking Vinegar

      This 2009 Japanese study found that consuming vinegar daily reduced waist circumference, body fat levels, and Body Mass Index (BMI). This might seem odd, but it is backed by research, and so might be worth a try. Just make sure you don’t drink so much vinegar you get acid reflux!

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      5. Keeping a Food Journal

      Keeping a food diary can as much as double your fat loss, according to the Kaiser Permanente’s Center for Health Research, so journaling what you eat is another proven way to lose weight.

      If that sounds daunting, you may also want to plan what you eat ahead using the detailed instructions in this article. 

      6. Surgery

      If you or someone you know is suffering from obesity, Type 2 Diabetes, heart disease, high blood pressure, or other life-threatening diseases, it may be time to think about gastric bypass and lap band surgery.

      These methods, which reduce the amount of food you can consume, have been proven to provide long-term weight loss in many cases.

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      SONY DSC

        If you’re not ready to commit to surgery, you may do well with less invasive alternatives like the ReShape system, in which two saline-filled balloons are temporarily placed in your stomach for up to 6 months.

        A randomized study of 326 ReShape patients found that they lost an average of 14.3 pounds over 6 months; less than gastric bypass patients, but still impressive.

        7. Intermittent Fasting

        Dr. John Berardi, featured in Fast Company’s 2015 Most Innovative Companies, recommends intermittent fasting: a “diet” where you take long, periodic breaks between meals. If you’re the kind of person that finds it easy to go without food for extended periods of time, this might be the smartest strategy for you.

        Featured photo credit: PicJumbo via picjumbo.com

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        Published on July 9, 2020

        10 Easy At-Home Leg Toning Workouts for Women

        10 Easy At-Home Leg Toning Workouts for Women

        As you grow older, it becomes hard to balance and have stability in your joints if you’re not engaging in leg toning workouts. You start losing muscle mass, strength, and function over time. Furthermore, if you’re physically inactive, you’ll lose 3 to 5 percent of muscle mass each decade after age 30.

        Thankfully, you can still score your strongest legs ever with the help of leg toning workouts. Strong legs help you support your body better and make you more attractive. Also, they are less susceptible to injuries.

        The best part? You don’t need fancy and expensive gym equipment to fire up those leg muscles. You can do that right at home.

        Ready to get strong? Here are the best at-home leg toning workout moves for women.

        1. Bodyweight Squats

          The squat is often referred to as the king of all exercises. It’s an amazing way to tone your legs. Not only does it help you build lean muscle, but it also works your abs, butt, and hips. Also, if you’re suffering from back pain, it’s a great option as it doesn’t strain your back when done right. To do a squat:

          • Stand straight with your feet shoulder-width apart and toes slightly turned out.
          • Bend at the knees until your thighs are parallel to the floor.
          • Pause for a moment and push yourself back to your original position.
          • Repeat.

          For extra support, consider doing this near a wall. Aim for 3 sets of 15 reps twice or thrice a week.

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          2. Forward Lunges

            When it comes to strength training, lunges are one of the most popular choices. It strengthens your legs while improving mobility and stability. Lunges also sculpt your butt and abs. What’s more, it can also help improve your posture. In order to do forward lunges properly:

            • Stand tall holding a dumbbell in each hand with your feet hip-width apart.
            • Take a big step forward with your right leg and lower your body into a lunge until both knees are bent 90 degrees.
            • If possible, lightly touch the floor with your left knee.
            • Push off on your front foot to bring yourself to the starting position.
            • Repeat on the other side.

            Aim for 3 sets of 12-15 reps on each leg. You can also do it without dumbbells if you’re just getting started.

            3. Single-Leg Deadlift

              Single-leg deadlifts targets all the major muscles, such as hamstrings, glutes, and even your core. It develops strength, balance, and stability. Another advantage of doing single-leg deadlifts is that it improves mobility through the legs and hips. To do a single-leg deadlift:

              • Stand with your feet hip-width apart.
              • Hold a dumbbell in each hand with palms facing the front of your thighs.
              • Lean forward and shift your weight on the left leg with your right leg extended slightly behind you.
              • Lift your extended right leg until your body is parallel to the floor, arms hanging down.
              • Slowly return to the starting position.
              • Repeat and switch legs after doing all the reps.

              Do 3 sets of 15-20 reps with a 60 second break in between. If you’re new to this, you can also do it without weights.

              4. Jumping Jacks

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                Jumping jacks are an excellent leg toning workout move. They work your quadriceps, glutes, and hips. According to one study[1], they may also improve bone density. Additionally, this exercise also increases strength and agility. Here’s how you do jumping jacks:

                • Stand straight with your legs together and arms to your sides.
                • Jump into the air and spread your legs slightly beyond shoulder-width apart while your arms stretch over your head.
                • Jump back quickly, bringing yourself to the starting position.
                • Repeat.

                Start with 3 sets of 10 or more repetitions of jumping jacks.

                5. Single-Leg Calf Raise

                See the source image

                  The single-leg calf raise strengthens both your lower legs and helps improve balance on one foot. This is important because it can improve sports performance and prevent injuries. Furthermore, it can also help prevent the onset of knee pain. Finally, it may also increase the size of your calves. To do a single-leg calf raise:

                  • Stand upright with your feet hip-width apart and arms on your hips.
                  • Bend your left knee and bring it hip-level.
                  • Lift your right heel off the ground and balance on the ball of your foot.
                  • Pause for a moment and lower your heel.
                  • Repeat and then switch sides.

                  Do 3 sets of 15-20 reps on each leg. Consider adding weight to make it more difficult.

                  6. Side Lunges

                    This leg toning workout move targets the sides of the glutes and quadricep muscles. It’s also a great exercise for tight hips and groin. Needless to say, it strengthens both your legs and boosts stability. To execute a side lunge the right way:

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                    • Stand with your feet hip-width apart and hands clasped in front of your chest.
                    • Take a big step out to the right and lower your right knee until it is bent 90 degrees while pushing your butt back.
                    • Keep your left leg straight during the process.
                    • Push back and return to the starting position.
                    • Repeat.

                    Shoot for 10-12 reps and switch sides. Aim for 3 sets on each leg.

                    7. Plank Leg Lifts

                      Plank leg lifts work your butt and upper legs. With this exercise, you’ll also be able to get the benefits of a regular plank, meaning it will tone your whole body. It trains your core, glutes, and shoulders. Even better? It also trims body fat and improves posture. To do a plank leg lift:

                      • Begin in a low plank position with your body straight and weight on your forearms.
                      • Tighten your abs and raise your right leg, pausing for a moment.
                      • Lower your right leg and do the same with your left leg.
                      • Repeat.

                      Do 2-3 sets of 15 reps. Brace your abs and glutes during the process.

                      8. Glute Bridge

                        The glute bridge makes one of the best leg toning workouts for beginners. It sculpts your legs and improves hip mobility. If done correctly, it also enhances core stability. This exercise is also safe for people with chronic back pain. To do a glute bridge:

                        • Lie on your back with knees bent and feet flat on the ground. Place your arms at your sides.
                        • Squeeze your abs and glutes.
                        • Raise your hips off the floor until your shoulder, hips, and knees are in a straight line.
                        • Pause for a few seconds and return to the starting position.
                        • Repeat.

                        Shoot for 2 sets of 10-12 reps. Do this 2-3 times a week. You can also wrap a resistance band around your thighs to challenge your endurance.

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                        9. Step-Ups

                          If you’re looking to strengthen your thighs, step-ups are an excellent choice. It targets the quadricep muscle that helps protect the knee. What’s more, it also improves balance and stability. You can do step-ups anywhere. All you have to do is find a bench, chair or any raised platform. To do a step-up properly:

                          • Begin standing facing a step.
                          • Place your right foot on the step and left foot on the floor.
                          • Press through your right heel and bring the left foot up until your left knee forms a 90-degree angle.
                          • Hold this position for a moment and then return to the starting position.
                          • Repeat and switch legs.

                          Aim for 3 sets of 12-15 reps on each side. To make it harder, hold dumbbells in your hands.

                          10. Dumbbell Good Morning

                          How to Do Good Mornings With Perfect Form | Muscle & Fitness

                            Dumbbell good mornings mainly target the hamstrings, but they also improve hip and back strength. You’ll also be able to develop stronger glutes with this exercise. Overall, it’s a great exercise for toning your legs. To perform this exercise:

                            1. Stand with your feet shoulder-width apart and knees slightly bent while holding a dumbbell in each hand at shoulder level.
                            2. Hinge forward at your hips, and lower your torso until it is parallel to the floor.
                            3. Hold this position for 4-5 seconds and return to your original position.
                            4. Repeat.

                            Aim for 3 sets of 12-15 reps.

                            Final Thoughts

                            There are so many benefits of having well-toned legs. Stronger legs not only look good, but they also give you greater independence as you age. Therefore, it’s important to take good care of them.

                            In addition to exercise, you should also consider exfoliation and moisturization to keep your legs smooth, healthy, and firm. Always remember that strong legs are important if you want to live a healthy and active life. So, start working those leg muscles today, and you’ll thank yourself later.

                            More Tips on Strengthening Your Legs

                            Featured photo credit: Sergio Pedemonte via unsplash.com

                            Reference

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