Losing weight can feel like an uphill struggle but this can be largely down to us making the mistake of taking the wrong approach or doing it for the wrong reasons. Your new keep fit regime is not going to be easy so let’s face it, you are going to need all the help you […]
People who have successfully lost weight will always tell you one thing, preparation is key. You can’t just join a gym and expect to hit your target weight by the next day, it will take time and dedication.
Losing weight will improve almost every aspect of your life. You home life will improve as you feel more relaxed and confident, work life – with the added focus and concentration and your sex life will benefit massively. This new found confidence can be a real game changer!
Let’s take a look at 3 areas we can address and some quick weight loss tips now.
Diet – Cut out sugar!
Let’s talk about sugar. Sugar is in almost every single product that we consume. You can check some labels for advice but look, what you think may be healthy – for example, natural fat free yoghurt has a lot of sugar inside. Sugar consumption, especially extensive one is linked to many serious health conditions like: type 2 diabetes, heart disease, high blood pressure, problems with your metabolic system, “bad cholesterol problems”, inflammation and problems with your liver. Moreover, people usually say to children “don’t eat so many sweets because you will have bad teeth” – unfortunately, it is also good advice for the adults too! Eating a lot of sugar is bad for your health and teeth. When you begin to cut sugar out you may have cravings and feel irritable, once you have passed the initial stage you will start to lose weight and feel better about yourself.
How can you get rid of sugar from your diet?
It is not very simple, but it is definitely worth it. You need some time to adjust and do it gradually. If you got rid of sugar very quickly, your body will go in to shock and you could end up craving foods that are even worse for you. In the beginning, you can stop eating cakes, sweets, tasty brownies and try not to add sugar to things like tea and coffee. Also, whenever you go to a restaurant or cafe, you do not need to add things like whipped cream and syrups into your coffee or shake. When you stop eating sugar gradually, you will notice that you do not need sugar anymore. Sugars hide in many different foods in the supermarket, so reading the label is an absolute must for those wanting to follow a no-sugar diet. Additionally, one of the best things is to check every single label when you do your grocery shopping.
One of the most important habits you should learn is to be preparing a great, nutritious breakfast. To be honest, lots of us do not eat any breakfast or worse – we eat something that does not give us any nutritional benefit. Eggs, as a breakfast, make you feel satisfied, full, and you do not crave sugar and sweet beverages throughout the day. A breakfast should have about 450 calories, include proteins (scrambled eggs with bacon, greek yogurt with granola). When you start your day with a hearty breakfast – you do not need and crave sugar anymore and will be on your way to losing weight.
Have you ever heard of tabata? Tabata is one of the most intense exercises. Tabata boosts the metabolism even when you’ve finished your workout because during the exercise, your heart rate goes up. When tabata becomes a part of your lifestyle, the BMR (base or resting metabolic rate) increases. What actually is tabata? Its creator, Professor Izumi Tabata, conducted a study about the effects of HIIT on aerobic and anaerobic fitness. It is five sessions of steady-state training a week. The HIIT workout involved 20-second bursts of high-intensity exercise followed by 40 seconds of rest, repeated eight times for a total of four minutes. The sense of tabata is four-minutes of intense exercising, five-minute warm-up followed by a two-minute warm-down. You can do tabata style training with weights, on a bike or out jogging. The most important thing is to keep the tempo at 85RPM.
In general, mentality is the key to success. For example, if you hate running, or going to the gym just don’t do that. Why do we focus so much on what exercise is said to be the best for weight loss? It doesn’t matter, if it doesn’t work for you – it never will. You need to do and choose the best exercise that suits your expectations and goals. If you do yoga, when you actually hate it, it makes you feel sad and unmotivated to stick with your diet rules. Moreover, when you socialize and work out with friends or join fitness classes, it makes you even more motivated and feels like less of a chore. Stick to positive people who are emotionally healthy and make your environment even healthier. This is an investment in yourself and in your future as well.
If you want to change your body, you have to see yourself in a positive light and think about yourself in a positive way. We, people, always expect too much at the beginning of our new chapters – we want everything now – but do not focus on what we do now and also do not notice the small changes. Small changes which happen every day are the steps to the big changes that truly affect us. Shifting your thought process is the best way to lose unnecessary weight. Patience is also crucial when you are losing weight. It is easy to lose track of how far you have come, when we don’t feel like we are seeing the results we deserve it’s easy to lose motivation, stick with it, keep moving and the rest will fall into place.