Control hunger by staying hydrated. To stay hydrated, drink at least Drinking enough water is great for your health and may also help support your weight loss. Count your calories so you can cut calories daily. Use a food journal, calorie tracking website, or smartphone app to find out how many calories you need and to track the calories for each food you consume.
Aim to cut calories a day from your diet, which will help you lose. Replace juice or soda with water or opt for a light salad for one meal a day. Talk to your doctor to find out the minimum number of calories you need to eat everyday to protect your health. Generally, you shouldn't eat less than 1, calories daily because you may not get enough nutrients. However, keep in mind that tracking your calories can be tricky, so you may be eating more than you think.
Part 2. Exercise 6 days a week to burn more calories. Generally, you need 30 minutes of moderate exercise at least 5 days a week for good health. Office of Disease Prevention and Health Promotion Go to source For instance, walk, run, play a sport, take a dance class, join a gym, or swim laps. The number one calorie burner for physical activity is cardio.
Aim for minutes a week of moderate-intensity activities what you would consider a out of 10 of your maximum effort or 75 minutes of high-intensity exercise a out of 10 for effort. Additionally, do strength training 2 times a week to support healthy muscles.
Office of Disease Prevention and Health Promotion Go to source These exercises may also help support a faster metabolism over time, as a larger amount of muscle mass burns more calories, even while you are at rest! Moving as much as you can throughout the day can also add to your total calories burned throughout the day. Try parking farther away, taking the stairs instead of the elevator and standing more than you sit.
Sleep for hours a night so your body can repair itself. Even in a short day period, inadequate sleep may have an effect on your weight loss. Get enough sleep each night to help you reach your goal. Work on improving your sleep hygiene , which includes going to bed earlier and making your bedroom a good environment for sleep. Not getting enough sleep might make you struggle to lose weight because your body secretes hunger hormones and you will likely crave higher fat, higher carb foods.
Manage stress to keep your hormones balanced. Like sleep, chronic stress or low-grade stress can work against your weight loss. Choose coping strategies that help you feel less stressed.
Try doing some relaxing, stress-relieving activities like meditating , listening to music, talking to a supportive friend, playing with your pet, coloring in an adult coloring book, or taking a walk. Part 3. Journal to keep track of your progress.
Within your day period, it might be helpful to start a weight loss journal. Take notes about your food intake, exercise, and overall progress. Additionally, write about any challenges or successes you have during your 30 day diet. When trying to lose 6 kg in 30 days, you may realize you cannot make your exact goal at the end of that 30 days — that's okay. If you've kept a journal about your successful diet and exercise plan, you can continue with these notes until you actually do meet your goal.
Write down your meal plans or record what you eat in your journal. This will be very helpful to you if you continue with your weight loss. You'll be able to see what works and what doesn't. You may also want to write down notes about what exercise plan or pattern works best for you, as well. You can also use websites or apps on your smartphone to track your calories and exercise. Write out motivational quotes to help you stay on track.
It can be difficult to follow a strict diet for an entire month. Keeping your goals and motivations front and center can help keep you focused. For instance, write them in your journal or on post-it notes. Then, stick them on the fridge, on your desk at work, or by your bedside. Think about why you want to lose weight. Is it to get into a smaller pant size? Is it to help you feel more confident? Or to help you manage a chronic disease? Write out these reasons so you can be reminded of the reason why you want to lose weight.
When you're feeling challenged or down about your diet, review these little quotes and motivational sayings. Repeat them to yourself so you can start to feel a little more positive about sticking to your plan. Pick someone or something to keep you accountable. This might be a friend, family member, your food journal, or the scale. This will help keep you accountable when you're trying to lose weight.
You can have them support you, but you can also call, text or email them your progress. Getting on the scale regularly is another way to stay accountable. Those who weigh in often generally see more weight loss in the long-term.
Don't weigh yourself too often, though — once or twice a week is enough to track your progress. Not great.
Extending the fasting window into morning proved much easier. And since I cook breakfast for my kids at 7am, I usually eat with them. I managed a 5k run on Sundays , walked to work 40 minutes during the week and hit the computer without the slightest brain fog. OR any hangry outbursts. But what happened to breakfasting like a king? And do you know what nothing did. Other than consuming all my food within an eight-hour window, which I built up to gradually, I ate pretty much as I always do lots of veg, fish, chicken, rye bread, cottage cheese, the odd slice of pizza.
I still drank wine at the weekends — well OK, once or twice during the week, which was slightly against the rules. Once a week I swapped dinner for a protein shake with lots of veg, from a recipe Annelie gave me. Sharon lost 4kgs and inches from her waist. Photo: supplied Source:BodyAndSoul. It was all pretty painless.
And yet…it worked. The fat dropped off. After four weeks my weight had dropped a further two kilos to 61Kg and my waist was down by three inches. This is good news as it means the weight is mostly belly fat rather than muscle.
So 4Kg in four weeks, with very little effort and absolutely no cravings. And, people have started to notice. And there have been other benefits. Fiber is a nutrient that moves through your body undigested, helping stabilize blood sugar, slow stomach emptying and keep you feeling fuller longer Multiple studies demonstrate that fiber has a powerful effect on weight loss.
Another study in women found that each gram of dietary fiber consumed was linked to a 0. Aim for at least 25—38 grams of fiber daily from foods like fruits, veggies, legumes and whole grains to optimize your health and increase weight loss Summary Increasing your fiber consumption has been linked to decreases in both calorie intake and body weight.
Waking up to a healthy, high-protein breakfast is a great way to start your day and stay on track towards your weight loss goals. Increasing your intake of protein can help you lose weight by reducing your appetite and cutting your calorie consumption.
Another study in 20 adolescent girls found that eating a high-protein breakfast increased feelings of fullness and lowered levels of certain hormones that stimulate hunger Plus, multiple studies link a higher intake of protein to decreases in body weight and belly fat over time 18 , 19 , Oats, yogurt, eggs, cottage cheese and peanut butter are a few staple foods you can enjoy as part of a healthy, high-protein breakfast.
Summary Increased morning protein intake is associated with greater feelings of fullness, decreased calorie intake and reductions in body weight and belly fat. According to one small study, depriving nine men of sleep for a single night resulted in significant increases in hunger and levels of ghrelin, the hormone that stimulates appetite Try sleeping for at least 7—8 hours per night, setting a regular sleep schedule and minimizing distractions before bed to optimize your sleep cycle and reach your weight loss goals.
Summary While sleep deprivation can increase hunger, getting enough sleep can increase the likelihood of successful weight loss. Resistance training is a type of physical activity that involves working against some type of force to build muscle and increase strength. In addition to other health benefits associated with resistance training, it may boost metabolism to make weight loss even easier. One study in 94 people showed that resistance training preserved fat-free mass and metabolism following weight loss, helping maximize the number of calories burned throughout the day Using gym equipment or performing bodyweight exercises at home are two easy and effective ways to start resistance training and enhance weight loss.
Summary Studies show that resistance training can preserve fat-free mass and increase metabolism to boost weight loss. Intermittent fasting involves cycling between periods of eating and fasting, with fasts typically lasting 16—24 hours. It can reduce the amount you eat by limiting the time frame in which food is consumed, possibly enhancing weight loss.
In fact, some research shows that intermittent fasting can be a powerful tool for weight loss and may be equally effective as calorie restriction Plus, one study in 11 healthy adults found that short-term fasting significantly increased the number of calories burned at rest It may also increase levels of human growth hormone HGH , an important hormone that has been shown to increase fat loss and preserve lean body mass 27 , There are many different ways to do intermittent fasting.
Many commonly involve picking an 8—hour window to restrict food intake each day. Summary Intermittent fasting can improve metabolism, increase fat loss and preserve lean body mass to aid weight loss. Vegetables are incredibly nutrient-dense , supplying ample vitamins, minerals, antioxidants and fiber for a low number of calories.
One study showed that each 3. Many other studies indicate that increasing your fiber consumption from fiber-rich foods, such as vegetables, is tied to a decrease in both calorie intake and body weight 13 , For an easy way to raise your veggie quota, squeeze an extra serving or two into side dishes, salads, sandwiches and snacks.
Summary Vegetable consumption is linked to increased weight loss and a lower risk of obesity. A higher intake of fiber from foods like vegetables is also associated with decreased calorie intake. For example, a single tablespoon 13 grams of mayonnaise can contain upwards of 90 calories, while ranch dressing packs in a whopping 73 calories per one-tablespoon gram serving 31 , Teriyaki sauce, sour cream , peanut butter and maple syrup are a few other popular sauces and condiments that can cause the calories to stack up fast.
Using general calorie calculation methods, you can estimate that cutting even one serving of these high-calorie condiments each day could reduce calorie intake enough to lose up to nine pounds over the course of a year. Instead, try seasoning your foods with herbs and spices to keep calorie intake low and maximize weight loss. Alternatively, try swapping sauces and condiments for low-calorie options like hot sauce, mustard or horseradish. Summary Many condiments and sauces are high in calories.
0コメント