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25 Simple Weight-Loss Tips You Shouldn’t Overlook

25 Simple Weight-Loss Tips You Shouldn’t Overlook

We all know that weight loss is only sustainable with a lifestyle change. Try to incorporate these tips into your daily habits, and watch the pounds melt away.

1. Weight vs. fat: know the difference!

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    Image Credit: All Things Healing

    Remember that while a pound of fat and a pound of muscle weigh the same, muscle takes up a lot less room in your clothes. Don’t be afraid to gain muscle weight. Adding more muscle will also raise your metabolism and keep your body-fat percentage low.

    2. Throw out the scales.

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      Don’t be so attached to a number. Instead, measure your BMI and take measurements with measuring tape. Scales can often be deceiving. For example, if you are dehydrated, you may see the numbers drop, but you haven’t really lost any fat. Instead, base your success on measurements and how well your clothes fit.

      3.Check progress weekly rather than daily.

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        Weekly check-ins provide a more accurate picture of your actual progress. If you check your weight or measurements daily, you may become discouraged at the lack of progress. Set weekly instead of daily weight-loss goals to keep on track.

        4. Not all calories are created equal.

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          Image Credit: Fat Free With Me

          You will lose more weight if you eat three 70-calorie eggs instead of a candy bar, even if the calorie count is the same. The eggs will regulate insulin and not cause your blood sugar to spike. The extra protein will also help keep you feel full longer. The candy bar will do the exact opposite and can cause you to pack on the pounds. It’s not just calories in and calories out, it’s the kind of calories you put in and how your body processes them that helps you reach your weight-loss goals.

          5. Understand the science of metabolism.

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            Image Credit: Runners World

            Realize that our BMR (Basal Metabolic Rate) and your RMR (Resting Metabolic Rate) are different when it comes down to the numbers. Your BMR is truly your metabolic rate if you just slept all day. Your RMR is your metabolic rate if you laid in bed, but ate meals, and had small activities like moving around your home. Calculating your RMR is probably a more realistic base platform when you’re trying to look at calories burned. Once you have this information, you can better calculate your total caloric loss when adding in exercise and meal plan information.

            6. Apps can help you keep track of food intake.

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              Many apps help you manage your meal plans and exercise. These apps also help you network with other people and create accountability. My personal favorite is myfitnesspal, simply due to its ease of use. Also, the fact that you can scan the UPC codes of items that you are eating to automatically pull them up is quite handy. However, there are many apps out there. Just find one that works best for you, and use it as a tool to manage your diet.

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              7. Buddy up!

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                Having someone else keep you on track is key. It can be a trainer, family, or friends. Just knowing that someone else is going to ask you about your meal plan or exercise goals often helps you to resist temptations and procrastination. Even better, having a workout partner who will meet and work out with you will further ensure success.

                8. Intensity matters more than time.

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                  Slogging away on that treadmill for an hour at an easy walk may not be your best option for losing weight. One study found that obesity odds decreased by 5% for women and 2% for men for every additional minute of high-intensity exertion.

                  9. Eat whole foods over processed food.

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                    Your body understands the chemistry of real food and utilizes it much better. However, when you add processed foods into the mix, you usually are adding more sugar, sodium, chemicals, and refined carbohydrates. Keep your diet to whole, unprocessed foods, and you should see a huge difference in your waistline.

                    10. Reduce your sugar intake.

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                      Eating too much sugar impacts upon your insulin levels. Insulin unlocks your cells to allow sugar to enter. However, if more sugar enters your cells than is needed, the excess energy accumulates as fat.

                      11. Don’t drink your calories.

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                        Carbonated beverages are often loaded with sugar. Those “empty” calories can add up quickly, without giving you the satisfaction of being full.

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                        12. Don’t neglect weight training.

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                          Adding muscle, through activities such as weight training, increases your metabolism and fights fat. Lifting weights also helps to strengthen your bones, improve balance, and regulate your blood sugar.

                          13. Remember small habits, and small plates, add up.

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                            Smaller plates often equal smaller portion sizes, thus reducing your daily caloric intake. Try swapping out your regular dinner plates for a smaller design.

                            14. Get plenty of sleep.

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                              If you don’t feel rested, you may be tempted to turn to sugary snacks to get your through the day. There is a strong connection between sleeping disorders and weight gain. So make sure to turn in at a decent time and make sleep a priority if you are trying to drop pounds.

                              15. Reduce stress.

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                                During stressful periods, many people turn to food to help them cope. Try to use other forms of stress reduction, such as exercise or meditation, to help you manage life’s difficulties.

                                16. Always have healthy snacks available.

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                                  If “an ounce of prevention is worth a pound of cure,” this could not be more true than in the case of diet regulation. Not having healthy snacks around can certainly cause the pounds to pile on. Most refined foods also have that extra perk of being convenient: you just open a box or bag. Plan ahead and have healthy snacks available to reach for instead of junk food when you don’t feel like putting energy into food prep.

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                                  17. Reduce how often you eat out, and eat at home more.

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                                    Average American households spend 40% of their food budget on eating out. One study found that each meal or snack eaten outside of the home increases the caloric intake by 134 calories. While it is possible to eat out and stay healthy, most people do not choose healthy foods when they eat their meals outside of the home.

                                    18. Allow yourself a cheat day.

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                                      If you feel constantly deprived, you may give up on your goals. It’s OK to cheat every now and then if it helps you stick to your healthy lifestyle for the long term. Moderation is key.

                                      19. Reward yourself with activities or clothes instead of food.

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                                        While you may have grown up getting ice cream as a reward, you can move away from that now. Instead, get a pedicure, buy yourself a present, or go out with friends. You don’t have to add extra calories to your day to celebrate.

                                        20. Cut out commercials; they make you want junk food.

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                                          Time in front of the TV usually doesn’t include a lot of calorie burning, unless you put it in front of a treadmill or are doing an exercise video. Food commercials are everywhere, and they are designed to make you want to eat. If you limit your TV time, you will find your snacking will often be limited along with it.

                                          21. Don’t have junk food accessible.

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                                            If it’s not in your house, it takes a lot more effort to go get it. Clean out your cupboard, fridge, and freezer of all the foods that will sabotage your weight-loss goals.

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                                            22. Don’t be afraid of healthy fat.

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                                              Contrary to the low-fat movements of the past, healthy fats do not cause weight gain. Don’t be afraid to eat coconuts, avocados, or nuts. Eating whole, natural foods in their raw form will help fill you up without adding on the pounds.

                                              23.  Have heart-to-hearts with your saboteurs.

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                                                Do you have that friend who brings you donuts on a bad day? Does you spouse bring a potato chip bag to bed? Get them on board with your weight-loss goals, and tell them to bring you an apple instead.

                                                24. Write down your goals.

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                                                  Sometimes, just the act of writing down your goals helps you maintain them. Make sure to put your goals in a place where you can see them every day. It will help you stay committed during the weight-loss journey.

                                                  25. Stay hydrated.

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                                                    Often, our body will send signals that we are hungry when we are actually dehydrated. Drinking plenty of water will help you feel less hungry throughout the day. If you do get hit with a snack attack, try drinking a large glass of water first and waiting about 30 minutes. You may find all your body needed was a little hydration.

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                                                    Sarah Hansen

                                                    A corporate-sales professional turned entrepreneur

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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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