20. Make Yourself heavier to lose weight faster
The more you weigh the more calories you'll burn while exercising(Go here to see why) so… You can make yourself heavier by wearing a Weight Vest or backpack to burn more calories while walking or running and…
You only need to add an extra 10-to-40 pounds to your weight vest or backpack to lose weight faster.
21. Sleep Just Right
Don't sleep too long or TOO short because according to a study done by researchers at Laval University in Quebec… People who slept TOO LONG (over 8 hours) & people who slept TOO SHORT(under 6 hours) were more likely to gain weight than people who slept the normal 7-to-8 hours and…
When you don't get enough sleep the levels of leptin in your body are lowered. Leptin is a blood protein that suppresses your appetite.
With your levels of leptin being lowered due to sleep depravation…
The levels of ghrelin in your body are increased. Ghrelin is a hormone that's released in your body that makes you want to eat.
Basically, not getting more than 6 hours of sleep only increases your appetite causing you to gain weight plus…
Even when you do everything right & go on a proper diet & exercise plan without giving in to your hunger pangs but you still get less than 6 hours of sleep each night…
A University of Chicago study showed that up to 75% of the weight you'll lose will probably be muscle or mostly fat-FREE mass and…
Losing muscle is a bad thing since losing muscle makes you look worse naked so try to get more than 6 hours a sleep every night -Look at 33 Secrets to a Good Night's Sleep
22. CHEW your food longer and lose weight faster
You should chew everything you eat at least 8-12 times. Eat slowly. Your body doesn't realize that you've had enough to eat until several minutes after you've had it.
If you eat too fast…
You'll fill yourself up and possibly eat more on top of that.
Studies show the body is accustomed to an average numbers of chews per mouthful. If you chew your food more than usual, not only will you eat more slowly, but also you'll trick your body into thinking it's had more to eat.
23. How to eat a lot more & Lose more weight than people who diet
If you exercise for 45+ minutes at a moderate-to-high intensity at least 5 times a week… You'll be able to eat up to 500 more calories a day than the actually calories you need to lose weight simply because…
You burn the most calories when exercising for long periods of time at higher intensities meaning you can get away with eating an extra snack everyday and still lose 1-to-2 pounds a week and in a University of Pittsburgh study…
Women who ate 2,000 calories a day and exercised for 60 minutes at moderate-to-high intensities lost the most weight out of 4 different test groups. Go here to see if you're working out hard enough to lose weight
24. Eat about 1500-to-2000 calories a day
Most men & women can lose 1-to-2 pounds a week or a little over 10 pounds in 5 weeks without even feeling hungry if they eat 1500-to-2000 calories a day by eating mainly weight loss foods and…
If can't exercise - you may want to eat 1200-to-1500 calories a day and if you're active - You want to eat 1700-to-2000 calories a day.
25. Use baby utensils to prevent overeating
Use smaller plates instead of big ones to limit your meal or portionsizes and also use baby forks or spoons so that'll force you to take smaller bites which will make your meal last longer plus you FEEL full quicker on less calories.
26. High Carb or High Protein for fast weight loss?
IF you workout at least 3-to-4 times a week… You want to eat more complex carbs by making sure only 30-to-40% of your calories come from lean proteins & healthy fats so you can have the extra energy to workout longer, burn more calories and lose more weight but on the other hand…
If you want to lose weight without exercising - then a higher protein diet (where only 30-to-40% of your calories are from carbs) will help you lose weight fast (see fast weight loss tip #7 to see why) but the smartest way to lose weight fast is to probably…
Eat High carbs on your workout days and High protein on your Non-workout days.
27. Eat and run walk
Take a 5-10 minute walk after each meal. It doesn't have to be a walk, but any activity will do. The reason you should do this is because it increases the amount of calories you burn during digestion.
You don't have to do something after all your meals… I would start off by doing something for 10 minutes only after 3 of your 6 meals. This way you'll get in the recommend 30 minutes of daily activity you need to lose weight.
28. WALK! & DON'T RUN to maintain your weight
According to a study in the International Journal of Obesity - People who walked at least 12 miles a week (or 1-to-2 miles a day)no matter how fast or slow they walked were able to maintain their weight.
29. Please Avoid sodas - Even Diet sodas
Since regular soda is basically a weight gainer drink and since water is a 0 calorie weight loss drink - You would lose 1 pound every week if you replaced 2 bottles of soda with 2 bottles of waterso go here to see how to stop drinking soda and…
Some studies now link high consumption of diet soda with weight gain because even though diet sodas have 0 calories… The artificial sweeteners increase your cravings for sugars and other foods that make you gain weight and as a matter of fact…
A University of Texas at San Antonio study showed that people who drank diet soda increased their waistlines 6 times more than people who drank any other kind of drink including regular soda!
30. And Don't Drink Juice !
It's better to eat raw fruit instead of fruit juice because fruits contain more fiber and the juice will always contain more sugar than the actual fruit and just like soda…
You can also lose up to an extra pound a week by replacing juice with water since most juice drinks are mainly just water & sugar.
31. Don't sit down for more than 4 hours
According to researchers at Missouri University - sitting down or being virtually inactive for longer than 4 hours slows down your metabolism making it easier for you to store fat so to prevent this from happening try standing up for at least 10 minutes within every 4 hours.
32. Say "So that" Everyday
Ask yourself Why you want to lose weight and after you come up with a reason why… Just keep on saying SO THAT.
For example - Why Do you want to lose weight…
- I want to lose weight to look better SO THAT…
- I can feel more confident about myself SO THAT…
- I can be the best looking person at my high school reunion SO THAT…
- I can see the surprised looks on the faces of my classmates SO THAT…
- I may be able to go on a date with the person I had a crush on in high school
The more times you say SO THAT the more and more motivated you'll become to lose weight. I don't know about you but…
If you can come up with at least three SO THAT'S - nothing will stop you from losing weight.
33. Don't ask yourself "What's the best workout I can do" and…
- Ask yourself "What's the best workout I can do that will kick my ass in only 20-to-40 minutes" (hint: High intensity intervals) and…
- Ask yourself "What workout can I do where I almost feel like quitting but I push myself to finish because I'm 100% focused on looking good naked" and…
- Once you answer that… Do that workout 1-to-2 times a day 3-to-4 days a week and I guarantee you'll always lose at least 2 pounds of FAT each week even if you only have 10 pounds of stubborn fat to lose.
34. Add 15%
Walking at a 15% incline on your treadmill can burn 3 times as many calories as you would walking without an incline so imagine how much more fat you would burn if you run on a treadmill at a 15% incline.
35. Keep Records
Researchers at the University of Arkansas found out during a 13 week study that people who kept detailed records of what they ate lost 3.5 pounds more than those who didn't because it helped them accurately estimate their protion sizes so they could eat just enough to make them lose more weight.
- Get your free food journal here and…
- See how keeping a food journal helps you lose weight faster.
36. Lose weight while you watch TV
To lose weight while you watch TV you simply need to get rid of your TV remote to force you to contiually get up and MOVE to change channels!
An Austrailian study found that people who did the greatest amount of light activity during lazy activities like watching TV had 16% smaller waistlines than people who were even lazier and used the TV remote or…
37. Watch less TV & Play less Video Games
You can burn more fat each day just by cutting your TV & video game time in half says research from the University of Vermont but it's common sense…
Less TV means you have to fill your time by doing something more active that gets you up off your lazy ass.
38. Don't let plastic make you fat
Plastics contain synthetic chemicals (called BPA & phthalates) that act like estrogen in your body and estrogen is basically a fat-gaining hormone you'd want to limit when trying to lose weight so to prevent these estrogen-like chemicals from getting into your body…
- Avoid drinking out of plastic containers & Styrofoam cups and…
- Avoid heating plastic containers in microwaves & ovens which can leach the estrogen like chemicals into your foods and…
- Avoid plastic wrapped meats and…
- Avoid canned foods which contain traces of BPA.
39. Go skiing while you walk
You can Use walking nordic poles to burn 20% more calories as you walk according to new research from the Cooper Institute.
40. Eat more
It's better to eat more frequently by eating 4-to-6 smaller meals a day to lose weight rather than you eating less than 3 meals a day becasue…
You're more likely to be hungier and overeat if you wait too long in between meals but if you eat smaller meals every 2-to-3 hours then your hunger levels will be much lower plus…
Studies show that people who eat more frequently are less likely to be fat.
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