Advertising
Advertising

7 Quick Ways to Lose Weight Before Summer

7 Quick Ways to Lose Weight Before Summer

tumblr_n0u0a43iKQ1rvfhq1o1_500

    It’s that time of year again when everyone wants to lose a few pounds, to get ready for summer and no doubt there will be an array of diets in the media. Many of these diets are unrealistic for the average individual due to not being able to afford countless ingredients, having the time to make meals that require a a lot of prep is difficult, or the diets that restrict the intake of food can be hard to maintain. Not only are they unrealistic, but they’re incredibly bad for you. If you do manage to lose weight on them it’s only a matter of time before you put it back on.

    What’s my take on quick ways to lose weight for summer? It’s the right way, and by that I mean it’s the healthy way.

    Advertising

    There are a lot of misconceptions when it comes to weight loss, as many people take the approach of less food and huge amounts of cardio. This couldn’t be more wrong. The main contributor to weight loss is in your food. Quite possibly the reason you’re not losing any weight is that you’re not eating enough. You should aim to have three main meals, three snacks and eight glasses of water each day. You’re made up of roughly 70% water, so it is essential to try and drink at least eight cups a day. It will help flush out toxins, is great for your skin and your heart, boosts your energy levels, and helps aid digestion. So drink up!

    While cardio is important for weight loss, it’s a combination of strength work and cardio that have the most impact on weight when it comes to exercise. When you strengthen and build your muscles your body will burn off more calories while you’re doing nothing, as it increases your metabolism. Now I know a lot of women don’t like to do a lot of strength training because they don’t want to get “bulky” but you need not worry about that. Women’s muscles are completely different than men’s and are naturally smaller, so you’ll feel stronger be more toned and have less fat. Why would you not want that?

    Exercise should be enjoyable. It should be fun and something you look forward to. If you don’t like the gym or don’t have a huge amount of time spare to attend classes, there are plenty of at home workouts available online that don’t require equipment or take up too much of your day. Check out this great beginner’s guide to at home workouts:

    Advertising

    tumblr_mx052i0dVM1sm0191o1_500

      If you can afford a gym membership, try out a variety of classes and see which ones you like best. There are all kinds of classes out there, from beginners to advanced, from Zumba to Combat. If you can get a friend or family member to go with you, that will make it even more enjoyable!

      It goes without saying that food is by far one of the hardest things to have full control over thanks to the un-ending amount of temptation and media fixations. There are so many labels and articles saying to eat something one week and then next week it says to avoid it like the plague. It’s confusing right?

      Advertising

      A great way to start adjusting to healthy eating is to not go mad all at once. It’s the gradual approach that works best. As opposed to eliminating foods, try substituting food instead. When it comes to rice and pasta, opt for the brown versions, as they’re higher in fiber and generally a whole lot better for you. The same goes for bread–swap the white bread for some whole meal; it tastes so much better with less calories! You can also swap those white potatoes for sweet potatoes. Add vegetables to your meals, try some salads, try to eat fruit in between your meals to stop snacking on food that aren’t helping your waistline!

      If you eat properly throughout your day, ensuring you eat decent-sized meals that are full of nutrients and vitamins and have healthy snacks you’ll be less like to go on a late night food bender. After dinner have a snack prepared to eat later, so you’re not tempted to just grab a load of biscuits or that last slice of cake. It’s perfectly fine to have something sweet during the day and have a cheat meal every now and again–the key is moderation!

      Emotional eating is becoming increasingly more popular due to the stressful nature of our lifestyles. Exercise will help reduce stress, and eating healthier will no doubt make you feel better, but we all still have those days when we just feel down and don’t want to do anything but eat a tub of ice cream, devour a cake, or order a deep-dish pizza and watch our favourite movies. The key to dealing with emotional eating is to consciously take control of the situation. When you’re just about to delve into whatever you’ve chosen, walk away and run a bath, paint your nails, or simply step outside, take a few deep breaths and ask yourself if you really want to eat it.

      Advertising

      If you really struggle with controlling you’re eating I would advise you to keep a food log. Record everything you’ve consumed each day and at the end of every day write how this made you feel, whether it was a good day or a bad day so when you feel like eating because of your emotions you can read it and write down what it is you want to eat and why. Chances are that once you’ve walked away and taken control, you’ll realize you didn’t actually want it in the first place.

      Also ensure that you’re getting enough sleep. You should be aiming to get between 7-8 hours per night. This will help also help reduce stress and make you feel more energized and refreshed during the day. Those who tend to have less or worse quality of sleep find it more difficult to concentrate and do simple day to day tasks. This has a negative impact on how they feel and can lead to emotional eating habits. Get into a routine, with exercise, the times you eat, go to bed at the same time, wake up at the same time, and try to avoid using your phone while in bed. You’ll soon develop a healthy sleeping pattern and have a good night sleep every night!

      So, here’s a summary of all that:

      • You don’t have to eat less, you just have to eat right.
      • Enjoy your exercise, aim to combine strength with cardio three times a week for 30-60 minutes.
      • Eat three meals a day and snack in between.
      • Water is your new best friend. Drink it!
      • Avoid late-night binging.
      • Take control of emotional eating.
      • Get at least 7-8 hours sleep per night.

      Follow these 7 simple steps and you’ll have that summer body you’ve always desired. By doing it this way you’ll inevitably change your lifestyle for the better and reap a number health benefits that come from eating right and exercising, what you’ll look like is just a bonus! And don’t forget to have fun!

      More by this author

      Effective Ways To Stop Negative Thoughts From Getting You Down Get Healthy and In Shape: 15 Diet Myths Debunked! 10 Things Only People With Orthorexia (Eating Disorder) Would Understand When You Start To Pick Up Running, These 13 Amazing Things Will Happen 15 Simple Exercises and 20 Easy Recipes That Keep Your Heart Healthy

      Trending in Health

      1 How to Manage Anxiety: Sound Advice from a Mental Health Expert 2 How to Start Eating Healthy No Matter How Old You Are 3 Understanding Intermittent Fasting Benefits: More Than Just Weight Loss 4 Top 9 Foods for Incredible Brain Health And Brain Power 5 Why Am I Not Losing Weight? 7 Reasons Revealed

      Read Next

      Advertising
      Advertising
      Advertising

      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.

      Advertising

      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.

      Advertising

      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.

      Advertising

      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.

      Advertising

      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

      Read Next