Some Exercises for Weight Loss

Engaging in exercises is one of the best ways to lose weight because the exercises have no side effects on your health. The below exercises have been scientifically proven to help one cut down the amount of fats in his/her body. They include:

a. Running

Running enables you to reduce weight within a short period of time. If you are a beginner, you can start off by running small distances and for a short period of time. This should be done regularly and then followed by resting. When this regular practice is done, you will get used to the exercise and make it a daily routine. Your body cells then get activated and this causes your rate of metabolism to increase so as to compensate for the rapid burning of calories when running. Nonetheless, running causes the fat stored in your body to be converted to energy hence leading to weight loss.

b. Squats

This exercise will help you lose 10 pounds just in one month. The squats give you strength and help to increase the mass of your muscles. When you gain more muscles, your metabolism rate becomes fast and you therefore tend to burn a lot of calories. Having at least three sets of fifteen repetition squats will help you lose your desired amount of fats.

c. Circuit Training

This is a combination of different exercises which are done at the same time. In the long run, you will be able to lose weight. Typical circuit training can be composed of two minutes rope jumping, followed by 3 minutes jogging and finally, 10 sets of sit ups. With that, you will have involved your body in many activities within a short period of time. The build-up fat in your body is burnt causing excess fat to be converted to energy hence losing weight.

exercises to lose weight

What to Consider

Before deciding the type of exercise to lose weight, the following factors should be put into consideration.

a. Choose the exercise you love to avoid getting bored when having the exercise.

b. Look at the amount of calories you want to burn. Some exercise machines will give you an approximation of the amount of calories that can be burnt.

c. If you have any pains in any parts of the body, choose an exercise that will not increase this pain.

Benefits Gained

Exercises to lose weight have other immense advantages to your health. Some of these advantages include: They boost your energy levels. With these exercises, oxygenated blood and nutrients will be transported to your body cells and tissues and this in turn boosts your blood circulation. When all that happens, your rate of respiration increases leading to formation of energy.

The energy is then used in exercising. Moreover, the exercises will improve your mood by helping you to get rid of stress. This is because physical activities tend to stimulate the release of brain chemicals like endorphins. The chemicals allow you to rid of tension making you feel relaxed.

In conclusion, choosing to lose weight by involving yourself in exercises is a best idea. This is because you will not only lose weight but you will as well make your body healthy.

How to Stay Motivated to Lose Weight

The key motivation to lose weight is similar to fuel in a vehicle; you do not require the motivation for the tank to be full of drive, your goal is to prevent it from running out.

If you are looking for inspiration so as to stay motivated to shed those extra pounds, listed below are tips that can be very helpful in helping you stay on track.

1. Rethink Weight Loss

One of the most ideal ways to stay motivated is to rethink the way you view losing weight. Do not change it to an all or nothing situation where you have to shed a certain number of pounds or the attempt did not succeed. Everybody can benefit by having a lifestyle change and when you aim at eating healthier and getting moving to benefit your body, it will not feel like such a hard task anymore.

2. Set Realistic Goalsmotivation speech

Ensure that you set realistic goals for yourself in your fat loss journey. You know yourself better, so if you do not like certain meals, do not make it a goal to eat these meals daily as it will not happen. The same applies for wanting to shed too many pounds too fast, set realistic goals such as two pounds every week and you will see positive outcomes.

3. Make Working Out Fun and Trendy

Trendy workout outfits can be an awesome motivation to lose weight. Exercising in drab sweats and old, baggy T-shirts is easy but it cannot be compared to putting on some trendy, color coordinated workout outfit that will assist you to get motivated and feel good as you do it. Additionally you do not need to spend too much money on workout outfits; you can go for the affordable and stylish options.

4. Celebrate Your Success

Success is a significant victory when it comes to lifestyle change and shedding those extra pounds. Nowadays, it is so easy to get tempted to eat processed foods instead of home cooked meal as people jam their days with so many activities, the end results can be tricky trying to fit into a workout. Do not forget to celebrate small successes and treat yourself to something such as a massage or pedicure. Not only is it worth it, you can look forward for your next treat and it will show that you are another step closer.

5. Make Some Few Changes

Another great and ideal way for motivation to lose weight is to change your plates. Probably you have heard about the trick to opt for smaller plates so that you eat less, but there is more to it. Color experts say that the blue color is believed to suppress appetite, whereas the red color is known to make you feel hungry. If possible, try using the blue plates as you eat and you might discover that you require less food to get full.

6. Love your body

Boasting confidence and positive mental health concerning your body is an ideal way to keep motivated on your workout regime. So ignore your inner critic and do not feel afraid to strut your body at the gym.

Best ways to Lose Belly Fat

A healthy lifestyle is what everyone desires. In order to achieve a healthy body, you must be able to choose carefully the type of food you consume. In many cases, people will only care about filling their stomach and not considering the health benefit the food. Having a belly fat is one of the signs of poor health. This can be as a result of bad diet, lack of exercise or accumulation of calories in the body. If you have developed a belly fat and have been looking for the best and quickest way to reverse the process, then here are some tips on how to slim up a belly fat.

measuring tape on belly

How to lose a belly fat?

Exercise; the number thing you should do every time you notice a weight gain is to exercise. Even if you are a busy person who can’t find time to attend a gym, you can still perform some simple exercises at the comfort of your home or office. By exercising, your body will burn the excess fat and convert it into useful material. Also, continuous training or exercise keeps your body active thus leaves no room for fat accumulation.

Avoid fatty food; since belly fat is caused by calories, you should limit your calories consumption. Make sure that the foods and drinks you consume daily contain little or no calories. You should also do away with junk food.

Drink plenty of water; it is highly recommended that you take plenty of water every day. This is very important for your body to dissolve excess fat and sugar substances. Also, drink a glass of water before every meal; this is to make sure that you don’t eat too much.

Avoid stress; as we all know, stress do many things to people. There are people who eat when they are stressed while others sleep. In order not to over sleep or eat too much, you should avoid stress at all cost.

Adjust your diet; the most important thing to do if you are planning to lose a belly fat is to strictly watch your diet. There are some types of foods and drinks you will have to eliminate from your regular diet, these include; sugar drinks, white grains and white rice.

Consume foods that contain fiber; in your diet, include foods that contain high level of fiber. This will aid in reducing the insulin level hence speeding up the fat-barking process.

By taking the above points into consideration, you will have the best experience in dealing with a belly fat.

Low Carbohydrate Diet Guidelines

Low carbohydrate diets have proven to be quite effective for fat loss. However, there is more to designing an optimal plan than just cutting out bread and sweets. To achieve successful long-term results, dieters should be consuming the right kind of carbohydrates in the right amounts. Below are some guidelines to help you create a low carbohydrate diet strategy that will get you the results you desire.

woman holding a salad bowl

An Important Distinction

There is a substantial difference between low-carb dieting and no-carb or “very low carbohydrate” dieting (VLCD). The basic low carb approach is much easier to follow and provides better, more sustainable results, so that is what will be discussed here. It involves reducing intake by cutting out most starches and sugars, but does allow fruit, fibrous vegetables, nuts and some grains to be consumed. Adjusting to this way of eating is challenging, but it is much more practical than cutting out carbs altogether as some of the more extreme plans recommend.

People often assume that the no-carb approach produces faster weight loss, but this conclusion is not supported by data or anecdotal accounts. As long as intake is low enough to control insulin release and the other diet parameters are in their respective ranges, fat loss will be achieved.

Practical Recommendations

So how many carbohydrates should be consumed for optimal weight loss? This is a rather subjective question, but the general ranges are as follows.

  • Smaller Females (<100lbs to 120lbs ideal body weight): 50 to70 grams per day
  • Larger Females (125lbs to 160lbs ideal body weight): 70 to 90 grams per day
  • Smaller Males (125lbs to 160lbs ideal body weight): 100-120 grams per day
  • Medium-Sized Males (165lbs to 190lbs ideal body weight): 120-150 grams per day
  • Larger Males (>200lbs ideal body weight): 150-175 grams per day

These are ideal ranges to start with, but some individuals may find that intake must be lower for optimal results. A bit of trial and error is sometimes required to find your personal “sweet spot.” Overall calories should be approximately 20 percent below maintenance intake.

Fiber Allowance

Dietary fiber does not get counted in the above listed totals, as it is not processed like other carbohydrates. Simply subtract the dietary fiber from the listed total to get the adjusted amount. For foods without labels, an online calories counting website such as Calorie King can be used to determine carb content.

“Carbing Up”

Studies show that 90 percent compliance to a low carbohydrate diet plan produces the same result as 100 percent compliance, so including a “cheat meal” once per week will not hinder your results. Some studies even suggest that eating a high carbohydrate meal on occasion will prevent the weight loss plateaus that occur when the body goes into starvation mode. Use this meal to eat the starchy or sugary foods you have been craving during the week, but do not go overboard and have a full blown carb frenzy. Limit yourself to one meal per week (not one day), and limit the meal time to two hours. Thus will prevent you from cancelling out all of the hard work you have done on previous days.

Calorie Cycling for Fat Loss

Most weight loss diets involve eating the same amount of calories day in and day out until the diet is completed. While this approach can certainly provide excellent results, there are other effective strategies for rapid fat loss. Calorie cycling involves eating different amounts of calories and macronutrients each day. This serves two main purposes. First, it prevents the diet fatigue that results from eating the same foods in the same amounts day after day. Second, it prevents the body from quickly adapting to a routine, which can lead to diminished results.

Keeping the Body Guessing

When using this approach, there are low calorie days in which a significant calorie deficit is achieved. There are also moderate and high calorie days that aid in recovery, muscle growth and provide some psychological relief from the rigors of dieting. Since food intake is different each day, the body does not adapt as quickly, and plateaus are typically avoided. There are four low calorie days on which fat burning is maximized, but there are also two moderate days and one high calorie day to break up the monotony and prevent burnout.

Macronutrient Ratios

Along with calories, macronutrient amounts are also cycled throughout the week. Some days are high protein, low carbohydrate days, while others are high carbohydrate, low fat days. This is geared toward maximum fat loss, muscle growth and nervous system recovery. On the low calorie days, protein is very high and carbs are very low. This keeps insulin low and maximizes fat mobilization. On the high calorie day, fats and carbohydrates are increased to aid in muscle growth and repair the CNS. This approach allows for optimal fat loss without some of the negative side effects that can come from long-term dieting.

Getting the Timing Right

Cycling calories and macronutrients allows dieters to optimize their low, moderate and high calorie days for their given schedules. Some people prefer to schedule their low calorie days on work days, as this provides a distraction from the hunger pangs that come with a significant calorie deficit. The high calorie day can be scheduled on Saturday or Sunday to coincide with a family get together or social function. With this plan, individuals can schedule their days in the way that is most convenient for them, which makes this approach quite adaptable.

Making Minor Adjustments

Calorie cycling diets are also very flexible. They allow minor adjustments to be made in accordance with other training parameters such as upping the carbohydrates a bit for endurance exercise. In this way, calories and macronutrients can be further tweaked to suit individual styles of training.

Calorie Cycling

An Average Week

  • A weekly schedule for someone following a calorie cycling diet might look like this:
  • Monday: Low calorie, low carbohydrate, high protein
  • Tuesday: Low calorie, moderate carbohydrate, moderate protein
  • Wednesday: Moderate calorie, low carbohydrate, high protein
  • Thursday: Low calorie, moderate carbohydrate, moderate protein
  • Friday: Moderate calorie, low carbohydrate, high protein
  • Saturday: Low calorie, low carbohydrate, high protein
  • Sunday: High calories, high carbohydrate, low protein

This schedule can be repeated the next week or changed to suit the needs of the individual. With a calorie cycling approach, it is the dieter who is in control.