Many factors can contribute to a person’s weight. These factors include environment, family history and genetics, metabolism (the way your body changes food and oxygen into energy), and behavior or habits.
Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts
What Is Overweight and Obesity?
Lose your Weight 10 kgs within a month
Weight loss is a long journey with many misconceptions attached to it. So, let us talk about more in detail about some common myths, facts and logic behind weight loss.
First Myth
You can lose 10 kgs in a month.
➤ Logic
Many health centres have used this marketing line to sell their products. Actually, it is a very unhealthy and unsustainable process of losing weight. One should always think about long-term benefits when it comes to health. Scientifically, the healthy weight loss range falls between 2 to 5 kgs only.
➤ Fact
You cannot lose 10 kgs in a month.
Second Myth
Exercise is enough, no need of dieting.
➤ Logic
Exercise is beneficial for many reasons but when it comes to weight loss, a proper weight loss diet plays a vital role.If you eat 1 chicken sandwich, you consume 400 to 500 calories, you need to burn these calories by working out for at least for an hour. Now imagine a scenario where you would have made a healthier choice. In that case, a half an hour workout would have been enough. Get to know how much exercise you need to lose weight?
➤ Fact
Exercise is not enough, proper dieting is absolutely essential.
Third Myth
Fasting and Skipping meals help you to lose weight fast
➤ Logic
Fasting and skipping meals slow down the metabolism due to which you shed weight slowly. Besides that, later in the day, you feel really hungry and binge on unhealthy stuff.Learn to get more information on Increase body metabolism to lose weight.
➤ Fact
Fasting and Skipping meals never help you to lose weight fast.
Fourth Myth
Carbohydrates make you gain weight. So, cut down carbs in your diet
➤ Logic
Carbohydrates never make you gain weight. It is the calories that make you gain weight.The sugar and fat that carbohydrates often contain make you fat. Opt for other good carbs like whole grains.
➤ Fact
Carbohydrates never make you gain weight. You have to avoid bad carbs like Sugar, added sugar, refined flours.Learn to know more about good and bad carbohydrates.
Fifth Myth
Fad diet helps you to lose weight faster.
➤ Logic
Fad diets are comprised of only 800 to 1000 calories which is difficult to follow. It has many adverse effects in the long run. One should always avoid this kind of diet.
➤ Fact
Fad diet is that kind of weight loss diet which actually results in weight gain
Sixth Myth
A fruit- only diet is best for weight loss
➤ Logic
Fruits also have calories. However, if you live only on fruits, you deprive your body of variety of nutrients and can face long-term health problems
➤ Fact
Fruit only diet is not good at all.
First Myth
You can lose 10 kgs in a month.
➤ Logic
Many health centres have used this marketing line to sell their products. Actually, it is a very unhealthy and unsustainable process of losing weight. One should always think about long-term benefits when it comes to health. Scientifically, the healthy weight loss range falls between 2 to 5 kgs only.
➤ Fact
You cannot lose 10 kgs in a month.
Second Myth
Exercise is enough, no need of dieting.
➤ Logic
Exercise is beneficial for many reasons but when it comes to weight loss, a proper weight loss diet plays a vital role.If you eat 1 chicken sandwich, you consume 400 to 500 calories, you need to burn these calories by working out for at least for an hour. Now imagine a scenario where you would have made a healthier choice. In that case, a half an hour workout would have been enough. Get to know how much exercise you need to lose weight?
➤ Fact
Exercise is not enough, proper dieting is absolutely essential.
Third Myth
Fasting and Skipping meals help you to lose weight fast
➤ Logic
Fasting and skipping meals slow down the metabolism due to which you shed weight slowly. Besides that, later in the day, you feel really hungry and binge on unhealthy stuff.Learn to get more information on Increase body metabolism to lose weight.
➤ Fact
Fasting and Skipping meals never help you to lose weight fast.
Fourth Myth
Carbohydrates make you gain weight. So, cut down carbs in your diet
➤ Logic
Carbohydrates never make you gain weight. It is the calories that make you gain weight.The sugar and fat that carbohydrates often contain make you fat. Opt for other good carbs like whole grains.
➤ Fact
Carbohydrates never make you gain weight. You have to avoid bad carbs like Sugar, added sugar, refined flours.Learn to know more about good and bad carbohydrates.
Fifth Myth
Fad diet helps you to lose weight faster.
➤ Logic
Fad diets are comprised of only 800 to 1000 calories which is difficult to follow. It has many adverse effects in the long run. One should always avoid this kind of diet.
➤ Fact
Fad diet is that kind of weight loss diet which actually results in weight gain
Sixth Myth
A fruit- only diet is best for weight loss
➤ Logic
Fruits also have calories. However, if you live only on fruits, you deprive your body of variety of nutrients and can face long-term health problems
➤ Fact
Fruit only diet is not good at all.
How to lose Water Weight safely?
Retaining excess fluids can leave you feeling bloated and puffy. If this is the case for you, it might surprise you to learn that diet can contribute to considerable fluid retention.
Factors contributing to the retention of fluids include the following:
Salt
Sugar
Inadequate protein
Insufficient amino acids or B-vitamins
How to Lose Water Weight Quickly and Naturally
1. Natural Diuretic Aids:
Many natural substances can serve as diuretic aids. Reducing salt and eating more fruits and vegetables. According to Natural Diuretics, other natural diuretics include the following:Apple cider vinegar (maintains potassium levels)
Celery/Celery seed
Cranberry juice
Dandelion Green tea
Dandelion Leaf tea (also helps in detoxification and urinary tract infections)
Fennel
Juniper berries
Nettle Parsley
2. Diuretic Foods:
Eating foods which have high water content is another way to increase the elimination of excess fluid retention. Other foods contain elements that boost kidney performance. You might want to try some of the following:Artichokes
Asparagus
Brussels sprouts
Cabbage
Carrots
Cucumbers
Lettuce
Oats
Tomatoes (also aid metabolism)
Watermelon
Watercress
Along with these foods, garlic is another tasty solution if you're looking for how to lose water weight quickly. Animal studies show that it is not only a natural diuretic food, but it also aids in the fat breakdown.
3. Diuretic Beverages:
Several beverages also have a diuretic effect:Coffee
Tea
Coke (While the caffeine works as a diuretic, Coke can also wreak havoc with your sugar levels and cause bloating). It is also important to note that some studies show a connection between caffeine and weight gain due to increased insulin resistance.
4. Diuretics for Edema: If your body tends to accumulate excess fluids, it's best to see your doctor to learn the cause. Diuretics are often prescribed to help those suffering from edema (accumulation of fluids in the body tissues).
26 Weight Loss Tips That Are Actually Evidence-Based
The weight loss "industry" is full of myths.
People are being advised to do all sorts of crazy things, most of which have no evidence behind them.
Over the years, however, scientists have found a number of strategies that seem to be effective.
Here are 26 weight loss tips that are actually evidence-based.
1. Drink Water, Especially Before Meals
It is often claimed that drinking water can help with weight loss, and this is true.
Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories.
One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight .
Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat.
If you can't eat eggs for some reason, then that's fine. Any source of quality protein for breakfast should do the trick.
Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29% .
Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.
Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning.
Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a green tea extract supplement) can help you lose weight.
These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day.
Keep in mind that this is not about adding coconut oil on top of what you're already eating, it is about replacing some of your current cooking fats with coconut oil.
This is a type of fiber that absorbs water and "sits" in your gut for a while, making you feel more full and helping you eat fewer calories.
Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don't.
Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others ( 17, 18, 19).
If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called health foods can be loaded with sugar.
Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity (20, 21, 22).
If you're going to eat carbs, make sure to eat them with their natural fiber.
Numerous studies show that such a diet (or "way of eating") can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time (23, 24, 25).
There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight (28, 29).
Anything that increases your awareness of what you are eating is likely to be useful.
A few snacks that are easily portable and simple to prepare include whole fruits, a handful of nuts, baby carrots, yogurt and a hardboiled egg (or two).
It appears to be particularly effective to lose belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease (32, 33).
The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass.
Of course, it's not just important to lose fat. You also want to make sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.
They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling.
Studies show that people who eat vegetables and fruits tend to weigh less (40). These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.
Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults (43).
If you suffer from overpowering cravings and can't seem to get your eating under control no matter how hard you try, then you may be a food addict.
In this case, get help. Trying to lose weight without dealing with this problem first is next to impossible.
Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day.
One study also showed that protein at 25% of calories reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half .
This is the single most important tip in the article.
Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.
One study showed that replacing part of your calories with whey protein can cause weight loss of about 8 pounds, while increasing lean muscle mass.
For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving .
Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke .
Eat whole fruit, but use fruit juice with caution (or avoid it altogether).
These foods are naturally filling, and it's very difficult to gain weight if the majority of your diet is based around them.
Keep in mind that real food doesn't need a long list of ingredients, because real food IS the ingredient.
Here is a list of the 20 most weight loss-friendly foods on earth.
If anything, people who "diet" tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain .
Instead of going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it.
Weight loss should follow as a natural side effect.
People are being advised to do all sorts of crazy things, most of which have no evidence behind them.
Over the years, however, scientists have found a number of strategies that seem to be effective.
Here are 26 weight loss tips that are actually evidence-based.
1. Drink Water, Especially Before Meals
It is often claimed that drinking water can help with weight loss, and this is true.
Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories.
One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight .
2. Eat Eggs For Breakfast
Eating whole eggs can have all sorts of benefits, including helping you lose weight.Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat.
If you can't eat eggs for some reason, then that's fine. Any source of quality protein for breakfast should do the trick.
3. Drink Coffee (Preferably Black)
Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have numerous health benefits.Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29% .
Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.
4. Drink Green Tea
Like coffee, green tea also has many benefits, one of them being weight loss.Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning.
Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a green tea extract supplement) can help you lose weight.
5. Cook With Coconut Oil
Coconut oil is very healthy. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats.These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day.
Keep in mind that this is not about adding coconut oil on top of what you're already eating, it is about replacing some of your current cooking fats with coconut oil.
6. Take a Glucomannan Supplement
A fiber called glucomannan has been shown to cause weight loss in several studies.This is a type of fiber that absorbs water and "sits" in your gut for a while, making you feel more full and helping you eat fewer calories.
Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don't.
7. Cut Back on Added Sugar
Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it.Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others ( 17, 18, 19).
If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called health foods can be loaded with sugar.
8. Eat Less Refined Carbs
Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta).Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity (20, 21, 22).
If you're going to eat carbs, make sure to eat them with their natural fiber.
9. Go on a Low Carb Diet
If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet.Numerous studies show that such a diet (or "way of eating") can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time (23, 24, 25).
10. Use Smaller Plates
Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work (26).11. Exercise Portion Control or Count Calories
Portion control (eating less) or counting calories can be very useful, for obvious reasons (27).There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight (28, 29).
Anything that increases your awareness of what you are eating is likely to be useful.
12. Keep Healthy Food Around in Case You Get Hungry
Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry.A few snacks that are easily portable and simple to prepare include whole fruits, a handful of nuts, baby carrots, yogurt and a hardboiled egg (or two).
13. Brush Your Teeth After Dinner
Although I'm not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner. Then you won't be as tempted to have a late-night snack.14. Eat Spicy Foods
Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly.15. Do Aerobic Exercise
Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.It appears to be particularly effective to lose belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease (32, 33).
16. Lift Weights
One of the worst side effects of dieting, is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode.The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass.
Of course, it's not just important to lose fat. You also want to make sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.
17. Eat More Fiber
Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term.18. Eat More Vegetables and Fruits
Vegetables and fruits have several properties that make them effective for weight loss.They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling.
Studies show that people who eat vegetables and fruits tend to weigh less (40). These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.
19. Chew More Slowly
It can take a while for the brain to "register" that you've had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.20. Get Good Sleep
Sleep is highly underrated, but it may be just as important as eating healthy and exercising.Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults (43).
21. Beat Your Food Addiction
A recent 2014 study of 196,211 individuals found that 19.9% of people fulfil the criteria for food addiction.If you suffer from overpowering cravings and can't seem to get your eating under control no matter how hard you try, then you may be a food addict.
In this case, get help. Trying to lose weight without dealing with this problem first is next to impossible.
22. Eat More Protein
Protein is the single most important nutrient when it comes to losing weight.Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day.
One study also showed that protein at 25% of calories reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half .
This is the single most important tip in the article.
Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.
23. Supplement With Whey Protein
If you struggle to get enough protein in your diet, taking a supplement can help.One study showed that replacing part of your calories with whey protein can cause weight loss of about 8 pounds, while increasing lean muscle mass.
24. Don't Drink Calories, Including Sugary Soda and Fruit Juices
Sugar is bad, but sugar in liquid form is even worse (50). Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet.For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving .
Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke .
Eat whole fruit, but use fruit juice with caution (or avoid it altogether).
25. Eat Whole, Single Ingredient Foods (Real Food)
If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single ingredient foods.These foods are naturally filling, and it's very difficult to gain weight if the majority of your diet is based around them.
Keep in mind that real food doesn't need a long list of ingredients, because real food IS the ingredient.
Here is a list of the 20 most weight loss-friendly foods on earth.
26. Don't "Diet," Eat Healthy Instead
One of the biggest problems with "diets," is that they almost never work in the long term.If anything, people who "diet" tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain .
Instead of going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it.
Weight loss should follow as a natural side effect.
7 Tips For How To Lose Weight And Keep It Off Permanently
Losing weight is one thing - but losing weight and keeping it off permanently is another. Weight loss can be quite demanding at times especially if you are not a fitness freak. It requires you to always be conscious of your diet and your waistline. Seemingly harmless choices such as eating a bag of fries or ice cream could take you right back to the start. So, here are 7 tips for how to lose weight and keep it off permanently.
1. Drink more water
Drinking water comes with many benefits to your body. It aids in digestion, keeps your skin glowing and keeps you hydrated. However, in this context, water is responsible for helping to boost your metabolism. This leads to more fat burning in the body.
2. Hit the ground running
Running is one of the best physical exercises you can engage in. This is why most athletes always go for a morning run every day during training. Running is a very good mix of both aerobics and strength training and it requires no gym equipment to do. Therefore, if you want to lose weight and keep it off permanently, it's time you hit the ground running. The other alternative to running is swimming since it also involves all body muscles. Brisk walking is an option here too.
3. Watch your carbs
Losing weight is all about balancing the math between the amount of calories you consume and the number of calories you use. The trick here is to make sure that you use more calories than you consume. Keeping a food diary could be a good way to track everything that you consume and work out what your daily calorie intake actually is.
4. Combine aerobics with strength training
Engaging in aerobics is the fastest way to lose weight. However, you also need to combine it with strength training so as to maximize the benefits. Aerobics are good cardio workouts and help keep your body in shape. But after losing weight fast, you are bound to have some loose skin, which is why it is also important to combine it with strength training to ensure good toning.
5. Never skip breakfast
It is common for people to wake up a few minutes late after pressing the snooze button three times. Once they realize that they've run out of time, they get dressed in a hurry and leave for work without even thinking about breakfast. Regularly skipping breakfast can be quite unforgiving. This is because it will leave you feeling hungry for the rest of the day and you will likely end up eating more - which eventually translates to more calories. Skipping breakfast also encourages other unhealthy eating habits such as unhealthy snacking between meals. If you want to lose weight and keep it off permanently, make sure you eat a full healthy breakfast every day.
6. Avoid added sugars
Whether it is labelled as honey, sweeteners or sugar, added sugars are your worst enemy - especially if it is refined. They eventually translate to excess carbs that are stored in your belly. Try to avoid or minimize your sugar consumption to keep off the weight you have lost so far.
7. Get a personal trainer
This tip is not that necessary but a personal trainer can come in really handy especially when you need to lose weight fast. Whether it is an upcoming competition or you just want to fit in that wedding dress next month, a personal trainer can help you achieve your fitness goals. All you have to do is set realistic goals and they will be there to help you lose weight and keep it off permanently in time for the upcoming anniversary or special event.
Weight loss is a journey that requires commitment. We've all heard of people who hit the gym for years to gain a six-pack which they later lost in just under a month! Weight loss requires discipline. Train your body to say no to unhealthy foods and unhealthy eating habits. Learn to suppress those cravings for a candy bar every afternoon. Create a training schedule and stick to it. Don't go to the gym for a day and then skip for two weeks then come back for another two days and expect results. Stay focused on your fitness goals, and this is how to lose weight and keep it off permanently!
1. Drink more water
Drinking water comes with many benefits to your body. It aids in digestion, keeps your skin glowing and keeps you hydrated. However, in this context, water is responsible for helping to boost your metabolism. This leads to more fat burning in the body.
2. Hit the ground running
Running is one of the best physical exercises you can engage in. This is why most athletes always go for a morning run every day during training. Running is a very good mix of both aerobics and strength training and it requires no gym equipment to do. Therefore, if you want to lose weight and keep it off permanently, it's time you hit the ground running. The other alternative to running is swimming since it also involves all body muscles. Brisk walking is an option here too.
3. Watch your carbs
Losing weight is all about balancing the math between the amount of calories you consume and the number of calories you use. The trick here is to make sure that you use more calories than you consume. Keeping a food diary could be a good way to track everything that you consume and work out what your daily calorie intake actually is.
4. Combine aerobics with strength training
Engaging in aerobics is the fastest way to lose weight. However, you also need to combine it with strength training so as to maximize the benefits. Aerobics are good cardio workouts and help keep your body in shape. But after losing weight fast, you are bound to have some loose skin, which is why it is also important to combine it with strength training to ensure good toning.
5. Never skip breakfast
It is common for people to wake up a few minutes late after pressing the snooze button three times. Once they realize that they've run out of time, they get dressed in a hurry and leave for work without even thinking about breakfast. Regularly skipping breakfast can be quite unforgiving. This is because it will leave you feeling hungry for the rest of the day and you will likely end up eating more - which eventually translates to more calories. Skipping breakfast also encourages other unhealthy eating habits such as unhealthy snacking between meals. If you want to lose weight and keep it off permanently, make sure you eat a full healthy breakfast every day.
6. Avoid added sugars
Whether it is labelled as honey, sweeteners or sugar, added sugars are your worst enemy - especially if it is refined. They eventually translate to excess carbs that are stored in your belly. Try to avoid or minimize your sugar consumption to keep off the weight you have lost so far.
7. Get a personal trainer
This tip is not that necessary but a personal trainer can come in really handy especially when you need to lose weight fast. Whether it is an upcoming competition or you just want to fit in that wedding dress next month, a personal trainer can help you achieve your fitness goals. All you have to do is set realistic goals and they will be there to help you lose weight and keep it off permanently in time for the upcoming anniversary or special event.
Weight loss is a journey that requires commitment. We've all heard of people who hit the gym for years to gain a six-pack which they later lost in just under a month! Weight loss requires discipline. Train your body to say no to unhealthy foods and unhealthy eating habits. Learn to suppress those cravings for a candy bar every afternoon. Create a training schedule and stick to it. Don't go to the gym for a day and then skip for two weeks then come back for another two days and expect results. Stay focused on your fitness goals, and this is how to lose weight and keep it off permanently!
