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1. Jumping rope
2. Squats
3. Pushups
4. Lunges
5. Swimming
6. Running
7. Cycling
Showing posts with label Health and Fitness. Show all posts
Showing posts with label Health and Fitness. Show all posts
Stress is a useful natural reaction of your body that makes you ready to fight or flee. It can either stimulate or slow down the activity of different body systems in order to prepare the body to new environments and all possible threats. If your body is chronically stressed, you need to find all possible ways to change the situation. Start with changing your attitude to many life issues. It can help you get a new outlook and develop the skill to control your life. I believe it’s the foundation of stress management. Try out these healthy ways of avoiding stress in your life. It will help you get rid of chronic stress and develop the ability of your immune system to help your body work properly.
1. Don’t take decisions when you are angry
It’s well known that people can take unconsidered and insane decisions when they are angry. When you are arguing with somebody, you automatically become angry. This can only cause more stress and lead to undesirable consequences. I think it’s better to come back to the question when both sides are calm and ready to take decisions. During the break you’ll have an opportunity to take care of yourself and clear your mind of unnecessary and destructive emotions.2. Stop worrying
Many people believe that worrying will help them handle hard situations and control everything in their life. Unfortunately, this false belief can only intensify your everyday stress. When you’re worrying about something, you imagine something bad happening and start thinking negatively. Later, the process of worrying turns into a habit and you’ll have to deal with chronic stress. Plus, worrying can conquer your mind with a general feeling of fear and terror. Sometimes people try to find relief in harmful lifestyle habits. Your mind is the key to the solution of this problem. Replace your negative thinking with a positive one and realize that worrying is extremely dangerous since it has negative effects on both your body and mind.3. Stop being hard on yourself
It often happens that you cannot forgive yourself many things you usually forgive other people. Persistent people always try to hold themselves up to a much higher standard. This trait of character causes lots of stress. A sort of self-imposed guilt can even cause depression and anxiety. Don’t judge yourself for things you cannot control. You’d better observe your thoughts and emotions. It will help you control those annoying internal dialogues, which make you feel anxious about yourself. If you feel that something is wrong, then you should take a step back and ask yourself what great things came out of your situation. Moreover, if you try to be more compassionate toward yourself, you’ll become a more successful and confident person.4. Practice deep breathing
Diaphragmatic breathing is one of the best ways to reduce stress and rid your body of spasms and tension. Breathing exercises stimulate the work of your nervous system, and improve the flow of lymph, which is rich in immune cells. Find a comfortable place and put your hands on your chest and stomach. Focus on your breathing and feel your stomach rising and falling. It’s recommended to learn this technique in order to feel contentment while doing it. This relaxing exercise is very useful and effective. It will help you forget about stress and anger in no time.5. Try to understand your feelings
You can significantly improve your life if you understand what your feelings are trying to tell to you. This skill can easily reduce the level of stress and anxiety. If you get the access to your feelings, you’ll have the opportunity to maintain your emotional and physical health.Don’t suppress your feelings in no circumstances, because it can lead to damaging effects on your body and mind. Furthermore, suppressing your feelings can spoil your relationships with people you love. This factor may intensify stress and tension in your life.
6. Process Your Feelings
Don’t keep your feelings only in your head. It’s important to take some time each day to get mindfully present with your feelings. If you don’t know how to do it, then try to write down all of your feelings and angry thoughts that you have. You’ll have a chance to brainstorm new ways and ideas to fulfill them. You’ll figure out how to deal with stress more effectively and efficiently. Learning how to process your feelings is a basic area of mental development.7. Laughter reduces stress
Laughter is a unique and cheap way to be on the positive wave. Positive outlook and good sense of humor can cure everything. Even short-term and frank laughter induces good physical changes in your body. It soothes tension in your body by providing significant muscle relaxation. Many people cultivate humor and improve both their own mood and the mood of others. These people have small chances to face depression and anxiety.8. Accept things you cannot change
You will certainly forget about stress when you learn to accept things you cannot control and change. I know that helplessness is a hard feeling, but you should be wise enough in every situation to realize that it’s pointless to try to control what you can’t control. You should be courageous enough to change things you can. Such approach will help you develop a more positive attitude and life position. Plus, you’ll have an ability to embrace change.9. Develop a sense of gratitude
One of the most effective ways to deal with stress is to boost your health with a dose of gratitude. I have many friends who maintain positive attitude regardless of troubles happening in their life. I’m sure that every person has many things in their life to be grateful for. People with a high level of gratitude are more resistant to stress and they have higher overall life satisfaction. Cultivating gratitude can help you improve your emotional well-being and experience a greater sense of happiness.There are many ways to avoid and relief stress, but the best one is to fill your life with happiness and joy. I hope this article will help you manage stress and find the solution to all your problems. How do you deal with everyday stress?
There are many effective yet overlooked ways to drop unwanted pounds. Many of us usually turn to exercise and strict dieting as the ways to get in shape when there are many other useful things we can do. Just because you are trying to lose weight doesn’t mean you should starve yourself and spend endless hours at the gym. You can make small changes and reach your fitness goal faster. Without further ado, here are 8 most overlooked ways to lose weight.
1. Ditch dieting
Although dieting can help you drop those unwanted pounds, it makes you always crave more and more of everyday foods. Ditch dieting, instead start eating healthier. Learn to opt for healthier foods and aim to have mini meals throughout the day. Leading a healthy lifestyle is one of the most effective ways to lose weight, boost your energy levels and improve your overall health.
2. Eat more vegetables
When it comes to weight loss, you often focus on the things you must avoid eating. However, I suggest you to start focusing on the wholesome foods that you can add to your eating plan, such as vegetables. Add more veggies to your omelet, green smoothies, munch on raw vegetables during the day and have a vegetable stir-fry for dinner. Eating more vegetables each day is one of the most overlooked ways to drop pounds that really works. Veggies are high in fiber, phytonutrients and vitamins that help your body lose weight and feel better about yourself.
3. Ditch processed food
Avoid eating all the fat-free and low-fat foods since they’re highly processed with plenty of chemicals and harmful artificial sweeteners. Incorporate more whole foods, veggies and fruits into your healthy diet to achieve your fitness goal. Not only are processed foods bad for your waistline, it’s also bad for your health.
4. Give up sugar
If you want to lose weight, make sure you don’t consume refined and added sugars. A teaspoon of sugar has 16 calories and it can add up faster than you think. Try to reduce your sugar intake or eliminate it from your healthy diet completely. Even if you don’t want to lose weight, try to give up sugar for good. Your body and health will thank you.
5. Cut out the alcohol
Maybe you are not a huge drinker, but that alcoholic beverage you drink with dinner may contain plenty of calories. Unfortunately, calories from alcoholic beverages are often overlooked and it might be a reason why you can’t lose weight. Reduce your alcohol intake to see fantastic results!
6. Get enough sleep each night
If you are sleep deprived, it will be harder to lose weight. Getting enough sleep every night will help reduce the cortisol levels. When your cortisol levels are high, your body tends to crave more fatty, salty and sugary foods to make it happy again, making losing weight much more difficult. No matter how busy you are, make sure you get 7-8 hours of sleep every night to balance the hormones that influence your appetite and hunger, known as ghrelin and leptin, which tell you when you need to eat and when you are really hungry. When you are sleep deprived, it disrupts their normal function and you may feel hungry when you are actually not.
7. Turn off your TV
Stop wasting your time watching TV; there are many wonderful things you can do instead of watching TV, which can help you lose weight. Get outside and play with your kids or pets, or enjoy the fresh air with a run or even bike ride. Move more each day to improve your health and get in the best shape of your life. This is another overlooked yet easy and fun way to drop excess pounds.
8. Walk more
As I mentioned above, you need to move more each day to lose weight. Walking is the fantastic way to do it. Walking will help improve your mental and physical health as well as drop weight. Start walking today to slim down and save on gas, and you will boost your energy levels and mood as a result.
Follow these tips and you will definitely achieve your fitness goal. Remember you don’t need to starve yourself in order to lose weight. Small changes can go a long way. What’s your fitness goal?
It’s necessary to replace your negative vision of the world by a positive one. You may feel unbalanced when you’re dealing with stress and difficult circumstances. You’ll have your feet on the ground, if you overcome all challenges of your life. You’ll have a chance to get in touch with your body. Read on to find out a few easy ways to connect with your body.
1. Make breaks between bites
Eating between meals is good for your health. The main point is to take breaks between bites. This strategy has a great number of benefits. Breaks between bites help your digestive system avoid failures and different disorders. Furthermore, the process of food assimilation will be more effective. It’s scientifically proved that nibbling has a beneficial effect on body weight. So eat slower and enjoy the taste and pleasure of foods you consume. Just savor every bite of foods that will fill your body with a vital energy.2. Walk barefoot
It may be hard to believe, but walking barefoot is extremely useful for both your mind and body. When you walk barefoot on the grass, you activate and stimulate your nervous system. Consequently, your feet pick up free electrons from the Earth’s surface. There’s a great intricate network of nerves in your feet. An activity known as ‘grounding’ is filling your body with positive and powerful energy. It will help you remain calm and increase your resistance to stress. Moreover, walking barefoot stimulates and heals your eyes, because the foot has points for the eyes and other organs. It’s very pleasant to get connected to the magnetic field of the Earth.3. Try to sleep naked
Sleeping naked has a lot of benefits for your overall well-being. Spending time naked makes you feel more confident and comfortable with your body. Moreover, it prevents your body from overheating and facilitates better and deeper sleep. You should just try to sleep naked and you will turn it into your favorite habit. This sign of self-acceptance and confidence will guarantee a stronger relationship with your partner. The skin on skin contact will stimulate the surge of different useful hormones. It is the best way for your body to recharge and reduce the levels of stress.4. Moisturize your body
This is one of the best and unusual ways to improve your body appearance. Different body lotions are used to relieve the symptoms of dry skin and nourish it with all necessary minerals. It will be easier to connect with your body if you keep a bottle of your favorite scented body lotion on hand for a daily after-bath application.5. Dress up the way you like
I’m sure your body deserves to wear wonderful clothes. You should always try to dress up in a soulful way, because dressing with confidence is more than wearing the latest and the most expensive clothes. You may change the styles and try to improve your appearance with a help of clothes that make you more confident. Furthermore, you may try to play with colors, because the magic of colors can bring interest to your world and revive your body from stress and depression.
1. Lower cholesterol and blood pressure
High blood pressure and high cholesterol levels are among the leading causes of heart attack in the world. When you stick to a diet high in animal fats and salt, it can make you gain those pounds and can also affect your health. Start eating healthier today to prevent the damaging inflammation from high cholesterol and hypertension that promotes poor health and premature aging.2. Clear skin
If you suffer from acne, start eating healthier today to have clearer and brighter skin tomorrow. Make some lasting changes to your diet and you can throw away those heavy concealers and foundations. When you eat healthy food, your skin will radiate a natural, healthy glow and you will look gorgeous without makeup.3. High energy levels
Nowadays many people complain about low energy levels and chronic fatigue. One of the causes of low energy levels is a poor diet. If you are always tired and sleepy, no matter how much sleep you get, start eating healthier to boost you energy levels and feel better. When you have a lot of energy, you are more productive, which means you can accomplish more tasks throughout the day.4. Better heart health
Another reason to start eating healthier is to improve your heart health. A study shows that the most effective way to treat most chronic diseases including heart disease is through prevention. So make sure your diet is high in whole grains, vegetables, and fruits, and low in sugar, salt and saturated fat.5. Long life
Everyone wants to live a longer life, but not everyone knows that their diet can greatly affect their longevity. Start eating healthier today to live a much longer life and see your grandchildren and great grandchildren grow up. Trust me, the little healthy food choices you make daily can have a huge impact on your longevity over time.6. Healthy weight
A healthy weight is one of the most common reasons many people begin eating healthier these days. A diet high in whole foods and low in processed and junk foods is certainly going to lead to a healthier weight. When you are closer to a normal weight, you will have fewer health issues and a lower risk of diabetes and heart disease. Consuming more vegetables, fruits, and lean proteins daily will help you achieve and keep your perfect weight and feel much better about yourself.7. Sleek and toned body
While a sleek and toned body depends on the types of workouts you perform daily, your diet plays a huge role as well. Consuming the right amounts of healthy fats, protein and carbs can even play a more crucial role than what workouts you do each day. If you want a toned body, consider eating healthier starting today.In fact, there are many more crucial reasons to eat healthier. Even if you don’t want to lose weight, start eating healthier to better your heart health and live a longer life. And don’t forget to exercise on a regular basis. What are your reasons to eat healthier?
If you don’t want to feel down during your period, you should pay attention to what you are eating during that time of the month. Did you know that there are certain foods you should avoid eating while on your period? When it comes to painful cramps, bloating and mood swings, food plays an important role. Although there is no magical cure for PMS, check out the list of the foods you shouldn’t eat while on your period to feel better.
1. Processed foods
Processed foods are a quick and easy choice, but they can make you feel even worse. For instance, canned foods and chips contain large amounts of sodium, which can cause discomfort and bloating. Choose wholesome foods and healthy snacks, such as a handful of unsalted nuts.
2. Fatty meats
Meats contain high amounts of saturated fat, which can cause inflammation and pain. Moreover, if you are suffering from menstrual cramps, these fats can worsen your pain. This is one of the reasons why you shouldn’t eat fatty meats while on your period. However, if you can’t live a day without meat, try eating lean meats or fish.
3. Commercial baked goods
I know, all those baked goods are so delicious, but unfortunately they contain great amounts of trans-fats, elevating the estrogen level. It can cause a pain in the uterus, when you are on your period. I suggest you to eat bread that is rich in fiber instead. If you stick to a healthy diet, opt for whole grain bread.
4. Sugary foods
Cakes, cookies, candies and other sugary foods are all unhealthy options and you should never eat these foods, especially if you want to stay healthy and slim. Sugary foods boost your mood for only a little while. During your period, sugary foods worsen menstrual cramps and can even make you feel miserable. If you are craving sugar, opt for some sweet fruits such as peach, melon, or mango.
5. Ice cream, cheese and cream
I don’t know about you, but I like dairy products, but they contain fats and have the same effects as most fatty meats. From personal experience, I can recommend you to avoid eating ice cream, cream and cheeses while on your period. Also, try to avoid creamy or cheesy dishes when cooking. If you crave ice cream, choose a non-dairy gelato with no added sugar.
6. Caffeine
Caffeine contributes to cramps and can cause irregular periods. Moreover, it can cause mood swings and sleep difficulties. It’s recommended to avoid drinking coffee during your period. You can drink teas instead, though many of them contain caffeine, but it has less caffeine than coffee. It’s also recommended to avoid drinking energy drinks.
7. Alcohol
Alcohol worsens PMS symptoms and cramps and it can also cause mood swings and lead to depression. The thing is, alcohol can act as a blood thinner, increasing your flow and causing more discomfort. Enjoy your cup of tea and stay away from alcohol and coffee.
Most women experience discomfort during their period. If you are one of them, avoiding consuming these foods and drinks may be the perfect solution for you. What’s your favorite food to eat while on your period?
2. Have your apple every day
One of the most effective ways to get a flat stomach is to eat your fruits and veggies every day. Aim for 2-4 fruits and 4-6 vegetables per day to improve your immunity and increase your fiber intake. I recommend you to start eating an apple every day. Apples contain pectin that helps reduce cholesterol. Plus, apples are a natural hunger suppressant.
3. Add weight training to your workout routine
The more muscle you have, the more calories you burn, even when you don’t exercise. That’s because weight training boosts your metabolism. When you only do cardio workouts without weight training, you lose the muscle mass as well as the muscle in your belly. To get a flat stomach, make sure you add weight training to your workout routine.
4. Drink up
Drinking enough water each day aids in weight loss that can help you get a flat stomach. Try drinking a glass of water before eating and you’ll be less hungry and you’ll eat less. Sometimes we can mistake thirst for hunger, so you need to learn to recognize hunger and the best way to do it is to drink water before every meal.
5. Improve your cardio workout
To achieve a flat stomach, you should get 3 60-minute high intensity workouts. Try running for 10 minutes, then go for a 1 minute sprint, do 5-10 burpees and 15-20 push-ups. To get the best results you need to repeat this workout at least 5 times. However, begin with 1 set and then try to build your stamina to repeat it 5 times.
6. Don’t eat late at night
What time you eat could be the key to getting a flat stomach. Don’t eat anything 2 or 3 hours before going to bed. I know it’s difficult, but it’s important. Your metabolism slows when you sleep and it means you don’t burn any calories you ate before going to bed. Although there are many healthy bedtime snacks, it’s better to eat in the morning. Again, try drinking a glass of water, you might be thirsty, not hungry.
7. Plyometrics
Plyometrics are great anaerobic exercises that you can do to get a flat stomach faster. When you do plyometrics, you work out at 90% intensity and you boost your metabolic rate, meaning you burn a lot of calories. Don’t think these exercises are difficult and boring, they are actually fun. Give it a try and you’ll like them.
8. Reduce your salt intake
Not only will reducing salt intake help you get a flat tummy, it will improve your overall health. When you consume too much salt, you may suffer from bloating, which is not your fitness goal. If you can’t reduce your salt intake, you can begin using kosher salt or sea salt to see better results and feel better. These kinds of salt contain less sodium and they can help reduce bloating.
9. Ditch beer and soda
Beer and soda are the biggest enemies of a flat stomach. If you want a flatter tummy, cut those drinks. Even seltzer water is bad for you. This will certainly help reduce bloating and calories that are in beer and soda.
10. Strengthen your body core
When it comes to strengthening your core, it doesn’t mean you should do crunches or some other hard exercises, there are some easiest ways to do that. You just need to sit up straight and be aware of your breathing. The thing is that when you tighten your stomach when breathing, it gets used to being tight. Yoga can also help you strengthen your body core.
In fact, it’s not hard to achieve a flat stomach, you just need to want it. Eat healthy, get moving and you will certainly make your dreams of a flat and toned tummy into your reality. What’s your favorite way to get a flat stomach?
Breakfast is the most important meal of the day. A healthy breakfast
can get your day off to a great start, but an unhealthy breakfast, full
of fat, sugar and empty calories can leave you feeling like you need a
morning nap. Here are 5 foods to avoid at breakfast and some healthier
options.
Look for breakfast foods that make you feel ready to start your day and keep you satisfied throughout the morning. Let the way you feel be your guide.
1. Scrambled Eggs
What? Aren’t eggs a healthy breakfast option? Yes, but when you order scrambled eggs at a restaurant chances are they have added cream and butter to make those eggs taste great. Also, the serving size for scrambled eggs is usually way out of whack. If you substitute poached eggs, you know exactly what you are getting.2. Muffins and other baked goods
These are full of hidden butter and sugar. They may be immediately satisfying but you will soon be hungry again and craving more sugar. Skip these all together and go for some whole grain toast which will keep you feeling satisfied longer. Instead of butter, try some ripe avocado or light cream cheese spread.3. Hollandaise Sauce
Hollandaise sauce is made from eggs yolks and butter. The yolk of an egg is where all of the fat and cholesterol is and we all know that butter should be avoided. Try replacing with some stewed tomatoes or a slice of melted cheese for a healthier option.4. Bacon and sausage
These are two of the worst offenders at the breakfast table. They are incredibly high in fat and cholesterol. For a tasty alternative that will still satisfy, try some lean ham or prosciutto.5. Donuts
Donuts are deep fried balls of dough rolled in sugar. Do not eat donuts ever, certainly not for breakfast.Look for breakfast foods that make you feel ready to start your day and keep you satisfied throughout the morning. Let the way you feel be your guide.
1. Jumping rope
2. Squats
3. Pushups
4. Lunges
5. Swimming
6. Running
7. Cycling
Getting a good night’s sleep is extremely important to your brain function. Furthermore, sleep can affect proper hormone balance. I hope this article will help you adopt all necessary habits that encourage better sleep.
1. Reduce caffeine intake
Human sensitivity to the effects of caffeine on sleep is absolutely variable, but in most cases it helps restore better levels of wakefulness. The stimulating effects of caffeine take hours to wear off and can wreak havoc on quality sleep. Try to eliminate it from your nutrition and you will notice the improvement of your sleep. If you cannot live without caffeine, you can replace it with water or herbal tea to boost your energy and health naturally.2. Relax
In the evening hours, it is desirable to provide various relaxing procedures. Many doctors recommend creating a suitable sleep environment to prepare your body for sleep. Warm temperatures can greatly affect sleep quality. Open the window to air the room and fill it with oxygen. For example, I find reading and practicing gentle yoga the best prep activities before sleeping. These relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.3. Left-nostril breathing makes wonders
Have you ever practiced yoga? Left-nostril breathing is a good way to improve your sleep. Many yoga students report sleeping better after beginning a regular yoga practice. This yoga technique activates your parasympathetic nervous system. Use the thumb or index finger of your right hand to close your right nostril. Breathe deep and long for 5 minutes through the left nostril or until you fall asleep. These slow deep breaths have a great relaxing effect on your body and mind.4. A sleepy meal at dinnertime
If you want to have a good night’s sleep, try not to overload your digestive system. Your discomfort might keep you up. About 90 minutes before you want to nod off, head for the kitchen and make yourself a light sleepy-time snack. You’d better limit the amount of water you drink before bed to prevent night trips to the toilet.Moreover, there are many foods that promote sleep. They include melatonin, magnesium and tryptophan. Chamomile tea or warm milk with honey is practically a sleeping pill. For desert you can try some bananas. In addition to soothing melatonin, and serotonin, bananas contain magnesium that is a good muscle relaxant.
5. Train your mind
Many people have the fear of insomnia. They get anxious because they think they are not sleeping enough. Besides, stress at work or anticipation of a challenging day ahead can keep you wound up until 2 or 3 am and occasionally all night. A few bad nights can activate a cycle of insomnia lasting for weeks. Fearful thoughts create emotional and physical tension and you cannot fall into a deep sleep. If you cannot fight this fear, ask someone for support. A compassionate friend or spouse is a good source to turn for emotional support when suffering from a phobia of insomnia.6. Take a hot bath
One of the most effective ways to fall asleep is to take a hot bath. You should take it at least one hour before bedtime. Mix ½ cup Epsom salts with a few drops of an essential oil. Soak for at least 20 minutes and it will help you relax and fall asleep faster.7. Relaxation breaks
Try to take frequent 10 minute breaks during the day and use them to move around as much as possible. Take a stretch, walk or exercise if possible. It will help you keep your body in balance. Moreover, you will avoid the state of overwhelm by the end of the day.8. Read
Reading is the best choice to calm your mind down before sleep. It is better to read an exciting book that you’ve read before where you know the ending. This kind of activity is absolutely individual, because some people gain the opposite effect. As a result, reading makes them more awake, especially if you are reading an extremely exciting book. Trust yourself to know the genre which keeps you awake and which one puts you to sleep. I think, a good novel will do the trick just fine.9. Avoid the light
It is necessary to do the same things before sleep to give your body a signal that it’s time to wind down. First of all, you should get rid of any bright lights you might have in your bedroom. The bright light stops the production of melatonin in your brain. You can use the lights with dimmers to have an opportunity to adjust the brightness in your bedroom. Plus, you can use heavy curtains or an eye mask to block the light. Keeping computers, TVs out of the room will strengthen the mental association between your bedroom and sleep. If you cannot get relaxed due to some annoying noise, then use earplugs.
1. Walking with breaks
When walking, take short breaks and do 15 pushups, 40 squats and 40 jumping jacks. Adding these higher intensity exercises to your walking routine will help you burn more calories and get in shape faster. This one of the most effective ways to lose weight walking.2. Fast walking
The speed at which you walk is extremely important for weight loss. Although walking for distance can help to get in shape faster, the speed is still essential. To burn more calories, try to walk faster. Aim for 45 minutes to an hour of walking for 5-6 days (or each day if needed) a week and you will see the results faster.3. Relaxing walk
If you want to relax your mind and body as well as to get in shape, go for a long walk. Walking will help you burn calories, feel better and think clearer. Moreover, walking helps to fight stress and can even improve your mood.4. Multitasking
When we have busy schedules, it can be difficult to find time to return our phone calls. However, you can walk and return your phone calls at the same time. In fact, I’m against this because this way you won’t relax and clear your mind. But if you don’t have time, this may help you. You can also call your relative or long-distance friend.5. Long walk
If you are going to lose weight walking, be ready to go for a longer walk at least twice a week. I’m sure you are strong and you can walk longer. Try to add a few more miles and you will get closer to your goal. For instance, if you usually walk 3-4 miles, try adding 2-3 miles and you will achieve your fitness goal much faster.6. Social walk
Grab your friend, mom, sibling, spouse or neighbor for a social walk. You will have a lot of fun. After all, if you have similar goals, why not set a regular schedule and exercise in pairs? You will bond with your mom or friend and get in shape. From personal experience I can say that it’s an easy and effective way to stay motivated to lose weight walking.7. Hill walking
Spice up your walking workout by trying hill walking. Well, it might be a bit hard at first, but it’s worth the effort. Look for nearby hiking trail and don’t be afraid to challenge your body. This is one of the most effective ways to lose weight walking, so why not give it a try?
There are many ways to lose a lot of weight in a short amount of time.
However, most of them require you to be hungry and unsatisfied.
If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.
The 3-step plan outlined here will:
- Kill your appetite.
- Make you lose weight fast, without being hungry.
- Improve your health at the same time.
Step 1 – Eliminate Sugars and Starches
The most important part is to remove sugars and starches (carbs) from your diet.
These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.
When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.
Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (3).
The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.
Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).
Put simply, lowering your insulin puts fat loss on “autopilot.”
Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.
Step 2 – Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.
Protein Sources:
- Meat – Beef, chicken, pork, lamb, bacon, etc.
- Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
- Eggs – Omega-3 enriched or pastured eggs are best.
Protein is the macronutrient that contributes most to fullness and eating adequate protein can raise your metabolism (5).
Low-Carb Vegetables:
- Broccoli
- Cauliflower
- Spinach
- Kale
- Brussels Sprouts
- Cabbage
- Swiss Chard
- Lettuce
- Cucumber
- Celery
- Full list here.
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
Fat Sources:- Coconut Oil
- Butter
- Olive Oil
- Lard
- Tallow
Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (6, 7).
There is no reason to fear these natural fats, new studies show that saturated fatdoesn’t raise your heart disease risk at all (8, 9).
To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.
Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.
Step 3 (Optional) – Exercise 3-4 Times Per Week
You don’t need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.
If you’re new to the gym, ask a trainer for some advice.
By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (10, 11).
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (12).
If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.
Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.
Optional – Do a “Carb Re-feed” Once Per Week
You can take one day “off” per week where you eat more carbs. Many people prefer Saturday.
It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.
But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan.
If you must have a cheat meal and eat something unhealthy, then do it on this day.
Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones (12, 13).
You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.
Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.
What About Calories and Portion Control?
It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.
However, if you really want to, then use this calculator (opens in new window).
Enter your details, then pick the number from either the “Fat Loss” or the “Extreme Fat Loss” section – depending on how fast you want to lose.
There are many calorie counters you can use to track the amount of calories you are eating. I like Cron-O-Meter – it is free and easy to use.
The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.
Bottom Line: It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20-50 gram range.
Other Weight Loss Tips to Make Things Easier (and Faster)
Pretty much all you have to do is the 3 steps:
- Eliminate high-carb foods.
- Eat Protein, Fat and Veggies.
- Exercise 3-4 times per week (optional, but recommended).
However, there are a few other tips that you may find useful if you want to speed things up even further.
None of these are old wives’ tales, they all have scientific evidence to back them up.
Drink Water, Coffee or Tea: Satisfy your thirst with water. If you’re a coffee or a tea drinker, then by all means drink as much as you want as both can raise your metabolism slightly (14, 15).
Use Smaller Plates: Studies show that people automatically eat less when they use smaller plates. Strange, but it works (16).
Sleep Like a Baby: Poor sleep is associated with weight gain and obesity, taking care of your sleep is important (17).
Reduce Stress: Being stressed can elevate the stress hormone cortisol, which can cause fat accumulation in the belly (18).
Good sleep and reduced stress levels can also help prevent cravings, the dieter’s worst enemy. There are many other tips to prevent cravings in this article.
Bottom Line: It is most important to stick to the three rules, but there are a few other things you can do to speed things up.
You Will Become a “Fat Burning Beast”
You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.
I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.
If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.
For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead.
It is called the “low carb flu” and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.
After that, most people report feeling very good, positive and energetic. At this point you will officially have become a “fat burning beast.”
