November 2017 - FITBODYUSA
When it comes to weight loss, the first thing I always discuss is the main reason why the majority of people fail at shedding those kilos. When most people set out on their journey to lose weight, they fail at realizing that losing weight is not for the short-term, it is for life. Hence, most are not mentally prepared for that long-term commitment, and stop whatever they are doing to lose weight once they experience some weight loss. This consequently results in them gaining back those kilos (and more) when they revert back to their old habits. Losing weight healthily requires a lifestyle change, a proper plan and the ability to stay motivated.


10 Daily Habits That Helps You Lose Weight Easily and Keep it Off

1. Eat More Proteins and Food Rich in Fiber.


Protein has a powerful effect on one’s appetite. It makes you feel full and reduce hunger, enabling you to eat fewer calories. It affects several hormones that are essential in hunger and fullness such as GLP-1 and ghrelin.

Increasing your protein to 30 percent of your caloric intake helps you eat about 440 fewer calories in a day. This translates to a weight loss of 11 pounds in just 12 weeks without restricting anything intentionally or engaging in any strenuous activity. It helps burn fat even more effectively than those who have a high carb intake.

If you usually eat grain-based breakfast, you can switch to protein-rich breakfast like eggs. According to study, obese or overweight women who took eggs for breakfast ate fewer calories the rest of the day for the next 36 hours.

Viscous fiber increases satisfaction as it makes you feel fuller for the most of the day. This reduces the need to eat more during certain times of the day like lunch. Fibers always form a gel when in contact with water. It is the gel that prolongs the time your body takes to absorb nutrients. Examples of viscous fiber include oranges, flax seeds, oat cereals, beans, asparagus and Brussels sprouts.

2. Examine Your Eating Habits.


Do you eat late at night? Do you nibble while cooking? Do you finish your kid’s meals? Take a look at some of the things you ordinarily do and identify the behaviors that account to your weight gain. Change these practices to attain significant calorie savings and have an effective eating plan.

Have you ever heard of the old saying “If you fail to plan, you plan to fail?” You need to have a strategy for your snacks and meals. Pack healthful snacks that you can eat when hungry and avoid eating too late at night. The snacks help you deviate from your regular eating plan. That way, you end up eating less during lunch hour and dinner. You lose weight when you do not consume too many calories.

3. Chew Food Slowly and Thoroughly.


Your brain needs time to process whether you have eaten enough. Chewing your food better is a good way of eating slowly while burning more calories.

This reduces the amount of food you eat and increases your satisfaction or fullness. How quickly you finish eating affects your weight.

People who eat faster always gain weight in comparison to individuals who eat slowly. Fast eaters have a higher chance of being obese. Do not eat after having dinner. This is the central area where people pack extra foods. In case you are hungry after dinner, just take a noncaloric beverage or just take a piece of hard candy. Brush your teeth after to reduce the temptation to eat more.

Sleep well and avoid stress. Poor sleeping habits can cause stress which affects your appetite and weight. Lack of sleep disrupts appetite increasing cravings and hunger for unhealthy foods. This leads to intake of more calories. Chronic sleep problems and stress increase the risk of diseases and other conditions like obesity and Type 2 diabetes.

4. Carve out time to prepare your lunch.


Not only will making your own lunch help you save money, it'll ensure you know exactly what you're putting into your body and that you're getting the right nutrients. "You're also less likely to skip lunch on busy days when you can just walk to the fridge instead of having to go out and buy food," says Mashru. Although it seems like skipping those calories could help boost weight loss, depriving your body of regular meals just makes you more likely to overdo it later.

5. Don't do other things while you're eating.


It can be tough to focus on eating when there's work to do and Instagram to check, but chowing down when you're distracted can lead to accidentally taking in more than you need. Distracted eating doesn't just lead to more consumption in the moment, it can even compel you to eat more than necessary later on in the day, according to a systematic review of 24 studies in the February 2013 edition of The American Journal of Clinical Nutrition.

6. Drink Water Regularly.


According to researchers, drinking a lot of water daily increases metabolism rate.

Taking water regularly makes you eat less and lose weight especially when you drink water before your meal. People who drink water after a meal weigh more while those who drink water before a meal eat fewer calories and lose weight. Replace calorie-loaded drinks like juice and soda with fruit infuser water bottle.

Rehydrating your body enables you to stay healthy. The amount of water you drink depends on your gender. Men should drink at least 13 cups in a day while women should drink at least nine cups in a day. Water flushes out toxins from the body and increases your energy.

Drinking water improves your skin complexion and tone leaving the skin glowing. Through a healthy intake of water, you will boost your immune system and enhance the functioning of your vital organs. After all, this pure drink improves digestion, absorption of nutrients and blood circulation!



7. Eat Fiber-Rich Foods.


Eating fiber-rich foods may increase satiety, helping you feel fuller for longer.

Studies also indicate that a special kind of fiber, called viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake.

Viscous fiber forms a gel when it comes in contact with water. This gel increases the time it takes to absorb nutrients and slows down the emptying of the stomach.

Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds.

8. Sleep Well and Avoid Stress.


When it comes to health, sleep and stress are often neglected. But in fact, both can have powerful effects on your appetite and weight.

A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, called cortisol, becomes elevated when you're stressed.

Having these hormones disrupted can increase your hunger and cravings for unhealthy food, leading to higher calorie intake.

What's more, chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity.

9. Eliminate Sugary Drinks.


Added sugar may very well be the single worst ingredient in the diet today.

Sugary beverages, like soda, have been associated with an increased risk of many Western diseases.

It's very easy to take in massive amounts of excess calories from sugary drinks, because liquid calories don't affect fullness like solid food does.

Staying away from these beverages entirely can provide enormous long-term health benefits. However, note that you should not replace soda with fruit juice, as it can be just as high in sugar.

Healthy beverages to drink instead include water, coffee and green tea.

10. Pile your plate high with vegetables.


One of the best ways to get into the healthy-eating habit is by adding things to your diet instead of removing them. Refusing to eat any of your favorite treats can backfire in a binge, whereas slowly increasing your vegetable intake can only bring good results. "Not only are vegetables filled with important nutrients that keep your body healthy and energized, they contain fiber, which helps you feel satiated," says Mashru. To avoid vegetable burnout, she suggests starting small: add a cup of them to at least one meal a day for a week, then start incorporating them into more meals as you get used to them.

RELATED: How To Lose Weight in a Healthy and steady Way

As you diligently work towards your weight loss goals, I strongly recommend that you enjoy this life changing journey to a better and healthier looking you. Once you have turned your lifestyle around, you will be feeling and looking great and you will be able to continue living healthy and looking healthy. Be excited about the change, be excited to try new foods and be excited to discover new recipes and healthier treats. It will be a lifestyle change you will never regret.

Just remember that losing weight is the outcome of many behaviors and habits, so start by sorting through them all to find what will work best for you.

10 Daily Habits That Helps You Lose Weight Easily and Keep it Off

Those who love to lose weight tend to do anything just so they will achieve what they have been dreaming for quite some time now - achieve a perfect and healthy body. Those who are very determined left no stone unturned and tried a lot of weight loss diet regimens, especially those that are used by many people. In this piece, you will learn of a new and innovative weight loss method and it's called the 8-hour diet plan or also known as the 8-hour body diet.

The 8-Hour Diet Plan - How To Cut Down All Your Excess Fat


Eat for only 8 hours and then go for 16 hours fasting. That might sound weird, but not so difficult to follow.

An individual sleeps for around 7-8 hours. The other 8 hours in a day is spent in eating and other routine activities. So, to control the hunger for 16 hours it’s not such a hard task.

WHY THE 8-HOUR DIET WORKS?


The simple logic behind this 8-hour diet is that your weight will be lost without keeping a track on your calories like any other diet plan.

Let’s see how exactly this diet works:

1. AIDS DIGESTION

In this era where most of the people are into sitting jobs for 9 hours, it is very difficult for your body to get the proper time in digesting the food. This is the reason why at times, we are not able to lose weight even with an healthy eating plan.

The 8-hour diet works by giving your body maximum time to digest what has already been waiting.

2. BURNS MORE CALORIES

Calorie intake is restricted to 8 hours per day. In simple words, it increases the time between your last meal and the breakfast. This helps the body to burn the stored fat through a workout in the morning.

3. GET PROPER REST

The 16 hour of gap gives our body full chance to rest, stretch and relax freely.

4. PREVENTS DISEASES AND AGING

This 8-hour diet also stimulates the source of energy inside the cells. Resulting to this, energy output is maximized and reduces intercellular damage. This helps in slowing down the aging process and eliminating the risk of cancer, diabetes and heart diseases.



WHAT TO EAT WHILE FOLLOWING THE 8-HOUR DIET?


BELOW IS THE DETAILED MEAL PLAN THAT YOU CAN FOLLOW TO RAPIDLY REDUCE THE EXTRA FAT:

  1. Start off the day with green tea or any detox drink.
  2. Following by, you can take banana or kale smoothie, wheat flakes with skimmed milk, eggs with toast or any other alternative if you are allergic to lactose. Eggs are always the best option indeed.
  3. In your pre-lunch menu, you can have watery fruit like watermelon, vegetable salad, and 4 soaked almonds.
  4. For lunch, you can have either baked fish/tortilla wrap + vegetables + low-fat yogurt or tuna/vegetable sandwich with fresh fruit juice.
  5. This would amaze you but yes, post lunch you can have a dark chocolate brownie with one orange or apple.
  6. You can have baked potato wafers, popcorn or nachos with low-fat mayonnaise as your evening snack. Yes you heard it right.
  7. Finally, for dinner, get some grilled vegetables/chicken kebab with bread pudding, or chicken/lentil soup with fruit custard, or vegetable lasagna with cucumber juice, or kidney beans with chapattis or a glass of milk.

You should be more than happy with all the freedom and variety of foods in this 8-hour diet plan. But the struggle is to maintain a 16-hour gap.

So make sure your dinner is at 6 pm sharp. After that you cannot have anything.

With this amazing diet plan, try to integrate the habit of exercising. It is important for your body to do any kind of physical activity while following the 8-hour diet.

RELATED: How To Lose Weight in a Healthy and steady Way

Some people who have tried this diet plan have claimed that the 4-hour diet plan is really effective and they even recommend it to others who are interested to lose weight rapidly. Keep in mind that losing weight doesn't mean you need to sacrifice a lot, what you should do is to follow the plan religiously and all you need now is to wait to lose weight.

The 8-Hour Diet Plan - How To Cut Down All Your Excess Fat

There are certain stereotypes that surround weight training programs designed to burn fat and the bulk of these stereotypes center on...bulk! That is, people assume that all forms of weight lifting involve packing on massive amounts of muscle so as to assume the dimensions of a competitive bodybuilder.

Lose Weight Faster By Weight Training


While it is true that there are a number of weight lifting programs that aid in packing on significant muscle mass, there are a multitude of weight loss programs that serve completely different purposes.

These purposes include enhancing strength, rehabilitating injuries and, of course, fat loss. It is those fat loss weight training programs that we will center our attention.

Here's how weight training fits into the equation when trying to keep the pounds off.


Circuit Training Exercises For Beginners
Circuit training combines aerobics and resistance training in a manner that is designed to be easy to follow and provide a great workout.

An individual exercise "circuit" is a completion of all designated exercises in a program; the concept being that when one individual circuit is completed, you start at the first exercise again for another circuit. Often, the time between exercises in circuit training is short, and rapid movements to the next exercise are often incorporated.

You may be familiar with doing a certain number of reps at a number of different machines, but dynamic weight training, where every angle of the muscle is strengthened, and you learn to weight train with active movement, can improve your strength, and maximize your weight loss in the process.

What You Need

This circuit program is designed around four pieces of exercise equipment.

  • A treadmill
  • Two dumbbells
  • A mini-trampoline or rebounder
  • An exercise mat or suitable floor space
  • You can substitute a stationary bike for the treadmill or the mini trampoline if they are not available or convenient in your gym or home exercise area.

If you're not familiar with rebounders or mini-trampolines, these small trampolines are an excellent way of getting higher-intensity exercise without excessive impact on the knees -- a problem for some people who are trying to lose weight. Since they are low to the ground, they are quite safe when you get used to them.

Check the load capacity and make sure it's not a children's rebounder. Most gyms will have one. You might need to organize the equipment in two separate areas of the gym. If so, move quickly between sections.



Circuit Program Exercises

Warmup: Warmup with some gentle dynamic stretching and treadmill work for 5 to 10 minutes to get the blood flowing.

Treadmill fast walk: Walk on the treadmill for 5 minutes at a fast pace. This should be at a pace at which you have to stride out strongly with arms swinging for pace and balance. You should be able to talk but you may puff a little.

Dumbbell Squat Press: After the treadmill, move immediately into the dumbbell squat presses. You start with a dumbbell held on each shoulder, you dip at the knees, but no more than thighs parallel to the ground, then you push the dumbbells high overhead. Do 2 sets of 10 repetitions with 30 seconds of rest in between.

Mini-trampoline: Next, go to the mini-trampoline. You should be familiar with this piece of equipment before starting the circuit. Start a light bounce with two feet on the trampoline for a few minutes until you have recovered from the dumbbell exercises. Now, start to jog as you would jog down the street. It takes a little more balance than the two-feet bounce but you will quickly get the idea of it. Increase your jogging pace to "fast" for 60 seconds. This means you are simulating running fast for one minute, yet only up and down on the trampoline. You need to practice this a little. Your knees will need to rise higher than when you run with forward motion. This need not be at top pace but it needs to be at a pace at which you are working quite hard for one minute -- and at a pace at which you cannot talk easily. Stop, bounce for two minutes, then repeat a second time 60 seconds at a fast pace.

Dumbbell Lunges: Move immediately to the dumbbell station. Hold dumbbells at the side and lunge forward, one leg forward and back, then the other. Try to keep the knees from extending too far behind the point of the toes. Do 2 sets of 10 repetitions (of each leg) with 30 seconds rest.
Crunches: Do two sets of 12 crunches with 30 seconds rest in between.

Next Circuit: Start the treadmill exercise again if you're ready for a second circuit. If you don't have access to a mini-trampoline, do your 60 seconds sprints on a stationary bike with reasonable resistance. The same application applies -- work hard for 60 seconds so that you're puffing substantially.

How to Progress: Start with one circuit (of each exercise) and see how your current fitness level deals with it. The mini-tramp sprints will probably knock you around a little if you're not fit. You can rest for 3 to 5 minutes then try another circuit. Try to progress to three consecutive circuits over time, but do it gradually. One circuit should take about 15 to 20 minutes. Get a medical clearance if you're not sure of your wellness to handle this type of workout.

Cool Down: When finished, cool down with some light stretches.

Weight Work and Aerobics Go Hand in Hand

There are no shortcuts with weight training for fat loss. As discussed above lifting weights while also incorporating aerobic exercise can intensify your workout and give you the best workout. Doing moderately intense jogging or group aerobics or cycle spin for an hour can burn around 800 calories or more, depending on the intensity. By coupling weights with aerobic exercise you will expend more energy than you would by doing a static weights session.

In this way, weight training goes hand in hand with aerobic exercise. By combining these two workout techniques together, in a circuit training program for example, you improve the quality and intensity of your workout.

Building Muscle To Increase Metabolism

Even though static weight training builds muscle if done correctly and consistently, and muscle uses more metabolic energy than fat, this advantage can be maximized if paired with high-intensity exercise to produce a more pronounced "after-burn" the slight increase in metabolism after a workout.

Static weight training does not produce as substantial a caloric expenditure as the calories expended in a strong circuit, boot camp or interval type program.

The Perfect Mix of Weight Training and Other Physical Activity

In summary, weight training can be part of a successful fat loss training program. But you need to incorporate aerobic, and preferably anaerobic (high-intensity) movement training as well so that you can be sure you reach a reasonable level of energy expenditure and burn the most calories every time you workout. As you learn how to use weight training in your weight loss and weight maintenance efforts, keep challenging yourself to improve and rework your workout regimen so that you don't get bored or burned out doing the same thing. Keep it fresh and find the perfect mix of workout techniques that work for you.

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So remember, don't assume that in order to engineer your ideal physique that you need to run miles upon miles, or starve yourself(that's an entirely different animal that I'll leave for later). By simply using a fat loss weight training program you can see extraordinary and compounding results!

Lose Weight Faster By Weight Training