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10 Smart Tips To Lose Weight Fast That You Probably Never Knew

10 Smart Tips To Lose Weight Fast That You Probably Never Knew

If you’ve been working out and still can’t seem to shed those extra pounds around your midsection, chances are it has everything to do with your diet.

Here are a few brilliant tips to lose weight that helped me lose 10 pounds in three months and several inches around my stubborn midsection.

1. Download MyFitnessPal and Count calories and micronutrients

You will not lose weight if you are not in a caloric deficit, period. A 140-pound, 5’4 woman burns around 1,700 calories a day without exercise. To lose weight, she’d have to subtract 500 calories from her diet each day.

That’s 1,200 calories a day that needs to be lost in order to loose weight. While it seems like a lot of calories, it isn’t if you’re eating the right foods.

2. Focus on fiber and protein

I used to feel as though I was starving when I began counting calories. My mistake was not eating the right foods.

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I now focus on eating 35 grams of fiber each day and around 60 grams of protein each day; no supplements and no protein shake needed.

They all come from non-fat Greek yogurt, Kellogg’s All-Bran, ¾ cups of fruit each day, low-fat or non-fat cheese, non-starchy vegetables, whole grain and low-calorie bread, and lean meats like chicken, tuna, salmon, and lean ground turkey.

3. Calculate your BMI to find out how many calories you need a day 

The law of thermodynamics does not lie. You can’t take in more calories and carbohydrates than you burn. This is the golden rule when trying to shed pounds.

4. Drink wine instead of mixed drinks

A half cup of rose wine has 83 calories and no more than 5 carbs! One margarita can have anywhere from 200-400 calories, blowing your calorie count for the day.

My go-to drink used to be calorie-rich mixed drinks and Blue Moon beer which adds a whopping 170 calories.

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5. Count carbs

This is an essential key to losing weight, too. You can’t overfill your body on carbs when you haven’t burned the carbs already stored in your body.

When I reach my goal, I’ll allow myself 150 carbohydrates a day. My stubborn, little belly has shrunk tremendously and the pounds are melting right off. Ten pounds in three months isn’t too shabby, now is it? Only 10 more to go!

6. Plan your meals and your cheat days

It might seem arduous at first to plan every single meal, but give it a month or two and it becomes second nature and you’ll never have to worry about falling off your meal plan again.

When I know something fun is happening and that I’m probably going to be eating junk food and drinking alcohol, I make sure I’ve eaten great all week.

I follow the 90/10 rule meaning if you’re following your healthy eating plan 90% of the time, that 10% of cheat treats won’t impede your progress. Since I eat 3 meals a day and one small snack a day between lunch and dinner and one small snack before bed, I calculated 7 x 4 = 28 meals per week.

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And 10% of 28 is 2.8 cheat treats a week. That’s almost 2 meals a week and maybe some dessert. I haven’t quite figured out what to do about the .8.

7. Drink lots of water. If that’s too boring, try sparkling water

Every dietician will tell you that you must stay hydrated or your body will mistakenly signal it’s hungry when in fact it’s just thirsty.

I love carbonation in my drinks and Perrier makes me feel as though I’m having a cheat drink like a coke when I’m just having carbonated, flavored mineral water. This reminds me of Sprite, so I’m kind of tricking myself into thinking I’m having a treat when I’m not.

8. Drink smoothies in the morning

This is a fast and simple way to pack in your fiber and protein into a delicious drink.

What you need:

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  • A bender (duh)
  • 1 cup of non-fat milk
  • 3/4 cups of frozen berries
  • 1 tbsp. of peanut butter
  • 2 cup of greens (spinach or kale)
  • ¼ cup of Non-fat Greek yogurt

*Don’t forget to log it in MyFitnessPal! If it tops your carbohydrate count, opt in for 1 cup of non-fat Greek yogurt (non-flavored), ½ cup All-Bran, and ¾ cup of berries.

This will keep you full by the time lunch rolls around.

9. Try to exercise

I’m convinced that dieting is even more crucial to reaching your weight goal than working out. Working out, however, will expedite the weight loss and make you lean and muscles defined.

Although I haven’t worked out as much as I’d like to, I’ve still lost weight. This will speed up your weight loss by almost four times the amount. The more muscle you build, the more you can eat.

10. Stay positive

There will always be those days where we fall off the wagon. Don’t worry; just get right back to your routine as soon as you can.

Don’t get discouraged if you have one bad eating day or one bad eating week. Just rev up your workout and get back on track as soon as you can.

Featured photo credit: Brooke Cagie via unsplash.com

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Samantha Sullivan

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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