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6 Scientifically Proven Shortcuts For Maximum Weight Loss Results

6 Scientifically Proven Shortcuts For Maximum Weight Loss Results

Whether you want to lose 20 pounds, build muscle mass or just get into a better shape, being able to doing it fast and with efficiency can surely help. This is no the magic pill or an overnight makeover, but study shows that there are some real shortcuts that can help you speed up the weight loss process, thus leading to faster and greater fitness gains. Here are a six of the most easily applicable, and scientifically proven, weight loss shortcuts. These will not only help you trim down; they will also get you into the best shape (physical and mental) of your life.

1. Pack in protein to build muscle.

Protein is key for healthy diet for many reasons. For starters, it’s crucial to building muscle and speeding up the recovery process—especially after a hard workout. Furthermore, protein can help you feel fuller for longer, thus prevent hunger pangs and unhealthy snacking, leading to faster fat loss results. As a result, shoot for at least 0.5 to two grams per pound of your body weight per day. If you’re regular gym-goer, aim for a minimum of 2g per pound of body weight to ensure proper recovery and muscle growth. Protein rich sources include lean meat, eggs, fish and dairy products. Add supplements to your diet if you have to.

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2. Eat the right way.

We’re taught that we are what we eat, but we are also how we eat. Here are a few proper ways of eating:

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  • Eat Slowly. Research shows that taking time with each meal can help you take in less calories while enjoying every bite of it.
  • Banish distraction. Eating on the move or while minding modern gadgets, such the iPhone, TV set or emails, leads to overeating and unhealthy snacking later on, according to study at the University of Bristol.
  • Keep track. Using a food journal to keep tags on your calorie intake will help you shed light on the hidden aspects of your nutrition habits, helping you discern what need changing or tweaking. Just going about your day mindless of your eating patterns is no help at all. It’ll only lead to more setbacks.

3. Shrink your plate.

The amount of calories you take in is in direct proportion to the size of the plates you use. This is a great psychological trick that can help you cut down on your calorie intake almost overnight. According to a study published at the American Journal of Prevention Medicine, if you eat from a larger plate, you’ll consume it up to 30 percent more food than if you used a smaller one. So downsize your dish and see your calorie intake decrease as a result.

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4. Lose the sweet tooth.

Most health experts agree on one thing: sugars are the root-cause of the current obesity epidemic.  That’s sugars, plural, including high-fructose corn syrup, glucose, fructose and all of its synonyms.  One of the best ways to help you cut down on your sugar intake is via following a strict Glycemic Diet (G.I). Eat only low G.I. foods; this helps you keep blood sugar levels at bay, preventing cravings for sweets. For maximum results, shoot for foods ranking below 70 on the Glycemic Index.

5. Sprint for fat loss.

Sticking to long and steady cardio as means for weight loss is waste of time. Instead, think intervals and sprints. In fact, according to a study at the University of Western Ontario, subjects doing a 35-minute interval running workouts shed about 12 percent of their body fat after six weeks of training. In addition to fat loss, interval workouts boost VO2 max through the roof, and increase HDL—or what’s known as the “good” cholesterol, and will also help you ward off heart trouble. Make sure to include a five-minute slow jog as a warm-up and a cool-down.

6. Manage your expectations correctly.

When it comes to winning the weight loss race, slow and steady gets the gold. In fact, unrealistic weight loss expectations and yo-yo dieting go hand in hand, research from George Washington University revealed. According to the scientists, the subjects who were holding on unrealistic weight loss expectations experienced fluctuations of 20 pounds or more than those who expected a gradual weight loss. The path of constant improvement is crucial here. Shooting for an unrealistic goal will only get you discouraged, even hurt. Therefore, make sure to set your weight loss goals correctly. Set small goals and keep building on them. The first step is always the hardest one—this is especially true if you have encountered some sort of setback in the past.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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