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15 Ways For Anyone To Lose Weight Fast

15 Ways For Anyone To Lose Weight Fast

Do you want to lose weight? One of the easiest ways to lose weight is to alter small parts of your life to become healthier. There are many ways to do this, from swapping foods for healthier options to even turning off the TV while you eat.

Check out these 15 ways for anyone to lose weight fast.

1. Eat Eggs For Breakfast

Start your day right by eating eggs for breakfast; they have tons of benefits, including helping to you lose weight.

Swapping from a grain-based breakfast to an egg-based breakfast can help you to eat less calories later on in the day, helping you to lose more weight.

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2. Turn Off The TV

Switch the TV off when you’re eating your dinner; studies show that watching television while you eat means you could be taking in 40% more calories than normal.

Eating while distracted can also cause you to eat more, so put away your phone or any work you have to do and sit down at the table to eat your meal.

3. Start Using Coconut Oil

Coconut oil has lots of benefits, including high quantities of special fats called medium chain triglycerides. These special fats can boost your metabolism by 120 calories a day, while also reducing your appetite.

4. Avoid Alcohol

If you enjoy a drink after work, try to save it for the weekend; alcohol is filled with calories and can really ruin a healthy diet. If you do have a drink, stick to vodka, wine or a light beer as they each only have about 100 calories per serving.

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5. Make Healthy Swaps

Instead of just subtracting unhealthy things from your diet, find a replacement for it, too – this will mean you still have something to eat, so you are more likely to stay motivated and stick to your healthier lifestyle.

Try swapping your usual take-out pizza for a chicken salad, or your favourite crisps for a bag of nuts. These choices are still tasty, but they have fewer carbohydrates and will help you lose weight without even realizing.

6. Snack On Fruit Once A Day

Fruit is a great snack as it takes little preparation, has no fat and is filled with water. The carbohydrates in it are good for your body and filled with fibre, so try to snack on one piece of fruit a day if you’re feeling peckish.

7. Drink Water Before Meals

Drink water before you have your dinner, as it can help with weight loss; studies have shown that drinking half a litre of water about half an hour before your meal will help you to eat fewer calories than usual.

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8. Cook In Bulk

If you find a healthy recipe that you love, cook enough for a few meals and put them in your freezer. When you are feeling tired and you can’t be bothered to cook, you can avoid takeaway temptation by having healthy food in your fridge that simply needs reheating.

9. Do Aerobic Exercise

Cardio is one of the best ways to burn calories, and it is a great way to stay healthy. Aerobic exercise is particularly good for burning away belly fat, which tends to build up around your organs and can cause problems later.

10. Brush Your Teeth After Your Last Meal

Half an hour after you have eaten your last meal, brush and floss your teeth. Even if you are not going to bed yet, this will help to stop you from late night snacking for the sake of it.

11. Don’t Diet, Just Eat Healthy

Diets rarely work in the long term, and studies have shown that dieting is a consistent predictor of future weight gain.

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Realize you are changing your lifestyle, not starting a diet, and regressing to unhealthy food will result in weight gain. Instead, make it your goal to be healthier, fitter and happier.

12. Avoid Pre-Made Meals

If you can, cook as many meals as you can from scratch. Pre-made meals are often filled with preservatives and other unnecessary extras. Cooking from scratch confirms the food you’re eating is healthy and nutritious.

13. Remove Your Food Addiction

A shocking recent study conducted in 2014 has shown that 19.9% of people have a food addiction. If you suffer from non-stop food cravings and you can’t get your eating under control, consider seeking help, as it will be nearly impossible for you to lose weight with a food addiction.

14. Start Using Smaller Plates

A surprising study has shown that using smaller plates can actually help people to eat fewer calories. It may sound weird, but it seems to be effective!

15. Fill Your Meals With Vegetables

Rather than focusing on cutting out pasta, chips, bread and meat, try to think about filling your plate with more vegetables. Make sure half of your meal is vegetables; and keep it on the smaller plate. Good luck!

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Amy Johnson

Amy is a writer who blogs about relationships and lifestyle advice.

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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