09 Aug 7 Ways to Lose Weight: Guest post
Luke Douglas is back and he is about to tell us 7 ways to lose weight and fight obesity. Fitness and health are a lifelong habit and should be kept us on the regular. However, for some of us, end of the summer is a good time for a little reminder on how to shed some weight. Stay tuned for the details of my other methods, as well as the reason why I need some dietary assistance these days (hello, holidays in Greece!). For the time being, read on for the guest post of the week and find out easy and simple tips on how to shed some extra weight for good.
7 Effective Ways to Lose Weight and Fight Obesity
The greatest evil of the modern age, obesity and other less severe weight troubles are the most prevalent health problems all over the world. Whatever your fitness dream might be, it boils down to creating a lifestyle that will continue to boost your well-being beyond your weight-loss goals. We’ll give you the tools, but the rest is up to you, so good luck and good riddance to those pesky pounds!
1. Ditch the processed munchies
Yes, they taste like heaven, but they will wreak havoc on your figure and your health if you can’t resist them. Processed foods are deprived of nutrients, but loaded with sugars (or high-fructose corn syrup for instance), sodium and fat.
Ready-to-eat and microwave meals, snacks and candy are your health’s archenemy. They contain so many calories, but virtually nothing else, meaning they will give you the energy you need while starving your body when it comes to vitamins, minerals and macronutrients.
2. Mind your macros
Learning about how much protein, fat or carbs each of your meal contains is essential to understand which segments you should change. The main premise of losing weight is consuming fewer calories than you burn, and as soon as you pinpoint your sweet spot for steady weight loss, you’ll be on the right track.
You can use calorie-tracking apps or create your own food-log journal, but science has shown that ladies who track their food intake lost 4% more weight than those who didn’t.
3. Make friends with your water bottle
Putting too much emphasis on your eating habits and not enough on your drinking can lead to yet another setback for your goals. First of all, beverages such as sodas and store-bought juices are mostly laden with sugar, so swap them for water. Then again, coffee (not sweet, unfortunately) and green tea are known to boost your weight loss when consumed in moderation.
In and out of the gym, keep your water bottle close and make sure you drink enough every day. It will curb your appetite, help you consume fewer calories if you have a glass or two about 20 minutes before your next meal, and it helps your body absorb all the goodies from your food.
4. Think: versatility
You’ve probably come across a whole slew of cookie-cutter diet plans online, but you should tailor your food intake to suit your lifestyle. You work as a teacher or a surgeon and you spend plenty of time standing or walking? Or you have a sedentary desk job?
That’s why incorporating as many whole foods as possible every day, and keeping things diverse will help keep your diet on track with micros and macros while still making every meal delicious. Lean meats, steamed or raw veggies and fruits, legumes, beans, nuts and seeds, dairy and grains should all have their place on your plate.
5. Pick up those dumbbells
Cardio might be appealing, but if you want to burn fat, you’ll need to go for the heavy weights and a range of compound exercises that won’t spare a single part of your body. Combine strength work with conditioning, HIIT and other daily activities such as walking and get fidgety.
Lifting weights will help you not just become stronger (which is sexy, you have to admit), but also burn fat while building lean muscle and keeping your body toned and healthy. Not to mention healthy joints and denser bones, so all-around perks for those weights!
6. Supplement wisely
There is no such thing as a magic pill for weight loss, so don’t fool yourself to rely solely on supplements, but they sure can help. For example, adding a protein shake to your diet can help you increase your protein intake, while effective weight loss pills are there to boost your metabolism and help your body burn fat more efficiently.
Adding probiotics in the form of supplements can help your gut flora flourish, which plays an essential role in the way your body uses food and whether you’ll end up storing most of it as fat. Eat plenty of fiber and your diet will empower your gut to stay in good shape, as well.
7. Keep calm – all will be well
Finally, no matter how long and strenuous this fitness journey might be, find your outlet. Perhaps the gym isn’t your cup of tea, and you’d prefer to dance those worries away, but your health does depend on your mindset.
Stay happy and keep stress at bay, because too much tension in your life can prevent weight loss. Find your Hakuna Matata, stay true to your goals and healthy choices, and watch those pounds melt away!
Luke is a fitness and health blogger at Ripped.me and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym and healthy life and loves to share his knowledge through useful and informative articles.