Weight loss is all about commitment and determination. Nothing beats hard work and consistency when you are trying to lose the unwanted pounds. There are, however, few sustainable ways to drop the first few pounds and keep them off forever. Below is a list of the most effective ways to lose weight and stay fit. Read on.
Any sugary drink, including the sports drink and smoothie you love, can contain as much as 200 to 400 calories. They are the dieters’ enemies. These beverages will not satisfy you the way a good meal with the same number of calories does.
In addition, these drinks contain high amounts of carbohydrates and sodium that can cause bloating. Water, meanwhile, has zero calories and can make you feel full in between meals. It will also flush out the toxins and excess water weight from your body, helping you lose weight.
Do portion control
Restaurant and fast food options have supersized over the years. People enjoy having larger serving sizes without realizing the impact on their health and weight. Eating outside gives you an easy way to consume more calories than you need, making you gain weight without noticing it. You can control your consumption by being mindful of how much you weight and at the right proportion. Make sure half of your plate is filled with vegetables and fruits.
Cut the salt, add more spice
High sodium diets will lead to water retention and bloating. While it may seem easy to just ignore the salt shaker on the table, losing weight will require more than that. Studies have found that the salt you take comes from the food itself. Most of the time, people do not know that what they eat contains a certain amount of salt. It pays to read the label, and always choose home cooked meals over eating outside.
Take deep breaths
Breathing will not only help you calm down, but can also aid in weight loss. Deep and calming breaths can trick your body into de-stressing. Most people breathe with their chest, but the correct way to do it is by taking deep and long breaths with your abdomen. Take a moment each day to focus and do deep abdominal breathing to lower down your stress level. When your body is under stress, it tends to release hormones that will cause you to store more fat and eat mindlessly.
Eat more greens and lean proteins
Consuming fiber-rich vegetables will boost your metabolism and kill your cravings. In addition, your body will burn twice as many calories. You should also add more protein into your diet to keep you feeling full for longer, while feeding your muscles. Fish, like salmon or halibut, is a good source of protein that contain omega-3 fatty acids that are good for the heart.
Do cardio every day
You only have a week to lose five pounds, so never end a day without at least 30 minutes of cardiovascular activity. Any workout that will pump up your heart rate will force your body to burn calories. Great cardio activities include kickboxing, swimming, spinning, boot camp, and interval training. These workouts can help you torch up to 400 calories in half an hour, while toning your muscles.
That extra 30 minutes of sleep can do wonders to your body. It can recharge you enough to make better food choices, and energize you throughout the day. A restful sleep can also give your metabolism the boost it needs to help you keep the unwanted pounds off. Aim to get at least seven to eight hours of sleep a day.