2. Boxing: I let my clients do boxing as I feel that it’s a great way to pump up your heart rate and increase sweating. Higher the heart rate the more calories they’ll be burning. Usually I instruct my clients to do one minute of punches or combinations usually on boxing pads but can also be done on a punch bag followed by 30 seconds rest. Usually I repeat this exercise several times until my clients are fit. Then I let them hold the plank in between rounds as an active rest.
Avoiding salt doesn’t mean your food has to be bland. Experiment with using different herbs and spices. Try adding fresh cilantro and cumin to grilled fish, lemon and rosemary to chicken, or ginger and Chinese five spice to tempeh or beef. Pick up some spice blends from your local market to help add more spice to your life… just read the ingredients and make sure there’s no salt added.
There are many reasons why you might want to lose weight. If you have been significantly overweight or obese for a long time, then you might have concerns about what the extra weight could be doing to your health. Obesity increases your risk of many health problems, including diabetes, non-alcoholic fatty liver disease, gallbladder disease, and some types of cancer. If you have recently gained a bit of weight, then you might just want to lose some weight to fit back into your old jeans. Whatever your reason for wanting to lose weight, there are some important strategies that you should know about.
“Anytime you’re stressed, you probably go for food,” Dr. Seltzer says. (Have we met?!) That’s because cortisol, the stress hormone, stokes your appetite for sugary, fatty foods. No wonder it’s associated with higher body weight, according to a 2007 Obesity study that quantified chronic stress exposure by looking at cortisol concentrations in more than 2,000 adults’ hair.
Obviously, it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later a normal person will give up and eat, hence the prevalence of “yo-yo dieting”.
In contrast, makers of prescription and over-the-counter weight loss drugs, such as orlistat (brand names: Alli and Xenical) and lorcaserin (brand name: Belviq), must conduct studies showing that the drugs can lead to weight loss before the pills are approved by the FDA for use in obese individuals and those considered overweight (BMI of 27 or greater) who also have obesity-related risk factors.
While some people respond well to counting calories or similar restrictive methods, others respond better to having more freedom in planning their weight-loss programs. Being free to simply avoid fried foods or cut back on refined carbs can set them up for success. So, don’t get too discouraged if a diet that worked for somebody else doesn’t work for you. And don’t beat yourself up if a diet proves too restrictive for you to stick with. Ultimately, a diet is only right for you if it’s one you can stick with over time.
If you eat your dinner restaurant style on your plate rather than family style, helping yourself from bowls and platters on the table, you’ll lose weight. Most of us tend to eat an average of 150 percent more calories in the evening than in the morning. You’ll avoid that now because when your plate is empty, you’re finished; there’s no reaching for seconds.
As funny as it sounds, sleep deprivation may make you fat — and not just because you're susceptible to cases of the late-night munchies (although there's that too). There's tons of research that demonstrates getting less than the desired amount — about 7 hours — of sleep per night can slow down your metabolism. Plus, when you're awake for longer, you're naturally more likely to nosh. So don't skimp on your ZZZs, and you'll be rewarded with an extra edge when it comes to shedding pounds quickly.
Make sure that everything you're eating is whole — as in nothing processed or packaged. Since salt is a preservative, these are the foods that are highest in sodium — something to keep in mind when planning your meals. Plan on making sure that all items you choose are fresh. That means filling up on fresh fruits and veggies, whole grains, low-fat dairy, and lean protein.
1 Reference for 5%: Blackburn G. (1995). Effect of degree of weight loss on health benefits. Obesity Research 3: 211S-216S. Reference for 10%: NIH, NHLBI Obesity Education Initiative. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults. Available online: http://www.nhlbi.nih.gov/guidelines/obesity/ob_gdlns.pdf [PDF-1.25MB]
Protein is a fundamental part of a healthy and balanced diet, but when you are in the daily grind, you may not get the proper amounts, especially if your goal is weight loss. Protein not only helps keep you satisfied for longer, it also contains amino acids like leucine, which has been shown in research to aid in maintaining muscle during weight loss.
Plain and simple: We just don't feel full by liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink, for instance, won't make you feel full the way eating a bowl of veggie- and protein-packed stir-fry will. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you'll have taken in at least 800 extra calories by nighttime — and you'll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.) Some other ways to skip sugar? Check 'em out here.
The amino acid arginine, abundant in watermelon, might promote weight loss, according to a new study in the Journal of Nutrition. Researchers supplemented the diets of obese mice with arginine over 3 months and found that doing so decreased body fat gains by a whopping 64%. Adding this amino acid to the diet enhanced the oxidation of fat and glucose and increased lean muscle, which burns more calories than fat does. Snack on watermelon in the summer, and eat other arginine sources, such as seafood, nuts, and seeds, year-round.
Whether that’s a floor, a couple of windows, the shower stall, bathroom tile, your car, or one of these everyday items no one cleans enough, a 150-pound person will burn about four calories for every minute spent cleaning. Scrub for 30 minutes and you could work off approximately 120 calories, the same number in a half-cup of vanilla frozen yogurt. If you do treat yourself with fro yo, stick with these nutritionist-approved toppings.
A body of research out of Pennsylvania State University finds that eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption. Other water-rich foods include soups and salads. You won’t get the same benefits by just drinking your water, though (but you will get other benefits of staying hydrated). Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice). Learn how to tell if you need to eat more vegetables.
Consume about 50 gr of carbohydrate for a breakfast. Low carb diets are usually essential, if you wish to lose fat sooner. One cup with oatmeal has 50 gr of carbohydrate. For other meals in the day consume toned protein about the length of your fist. Feel free to use whey protein, yoghurt, fresh vegatables and fruits as snacks. Limit the consumption of fat to coconut oil or fish petroleum. Avoid using mayonnaise, margarine, butter, many other vegetable oils or anything else. You can start exercise like breathing squat to take out the belly body fat.
If you want to lose weight you’d better avoid special “low-carb” products that are full of carbs. This should be obvious, but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low-carb diet, as long as you buy their brand. They’re full of carbohydrates. Don’t be fooled.