Have you ever tried to lose weight but struggled to shed those stubborn pounds? Losing weight can be frustrating, especially if you’re not sure which weight loss tips will help you reach your goals.
Keep reading to learn about 10 effective weight loss tips that can help you shed pounds faster than you thought possible!
1) Keep a food journal
Keeping a food journal is another great way to keep yourself accountable and stay on track.
Studies show that dieters who log their meals and snacks lose an average of six pounds more than non-dieters, not just because they’re paying more attention but also because they’re staying mindful of what they’re putting in their mouths, which causes them to eat less.
What’s more, keeping tabs on what you eat can help you identify unhealthy patterns — such as eating dessert every night or drinking too many glasses of wine each week — so you can make changes when necessary. But be sure your journal isn’t limited to food logging.
2) Drink plenty of water
When you’re thirsty, your body has already started dehydrating. The best way to hydrate is to always have a water bottle with you and drink from it throughout your day.
Staying hydrated keeps your hunger in check, as well as keeps all of your systems running smoothly. If you don’t want plain old water, try flavored water or infuse some fruit into a pitcher for added flavor.
3) Eat five meals per day
Whether you need a meal before your workout or plan on eating after you exercise, knowing how many meals per day you should eat is key. For weight loss, shoot for five or six smaller meals per day that incorporate lean proteins, complex carbs, and healthy fats.
It may be difficult at first—especially if you’re just starting with intermittent fasting—but it’ll help keep your body in a fat-burning state throughout the day. If possible, work in two- to three-hour windows for eating; five hours between dinner and breakfast is ideal because it gives your body time to process what you’ve eaten.
4) Burn fat with interval training
Muscle glycogen, or carbohydrates stored in your muscle tissue, is what your body uses for energy during high-intensity exercise like weightlifting. The more depleted a muscle is of glycogen after a workout, the more quickly it will burn fat (even when you’re not exercising).
For a quick fix that works, consider snacking on bananas or dates shortly after strength training sessions. Both fruits are rich in carbs that help replenish your body’s glycogen stores.
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5) Sleep more
Sleep is as important for weight loss as exercise. Studies have found that getting at least seven hours of sleep a night helped women lose weight and keep it off. One study showed that when people slept five hours or less a night, they were more likely to crave junk food than those who slept eight hours or more.
Additionally, you need enough sleep so that your body will have time to rest and recover between workouts; if you’re sleeping too little, your body doesn’t have time to repair muscle tissue before it begins breaking down again during exercise.
For these reasons, most doctors recommend at least seven hours of nightly sleep. If your doctor says something different, don’t be afraid to ask for clarification—many factors can affect how much sleep you need!
6) Switch from fat to carbs after an intense workout
One way to burn calories fast is through interval training. These workouts are going to push your body beyond its current limits—and that means burning more calories after you leave the gym. Make sure your weight-loss plan includes plenty of intervals, says Burron.
In one study, participants who did five two-minute intervals burned 200 extra calories that day and boosted their metabolism for an entire 24 hours afterward. Those who did just 30 minutes of cardio burned 175 calories; it takes a lot more effort to get a similar benefit.
7) Incorporate high-intensity weight training
To lose weight and increase metabolism, try high-intensity training (HIT). These workouts are short but intense, and according to a recent review of published studies in The Journal of Sports Medicine and Physical Fitness, result in significant weight loss after only six weeks.
The workout uses your body weight for resistance, so you don’t need any equipment or machines. Simply pick exercises that target your muscles—like squats, pushups, and planks—and do them as fast as possible. Work up to performing sets with 30-second rest periods between sets. Finish by doing a five-minute cool-down jog at an easy pace.
8) Use free weights instead of machines at the gym
Tracking your progress is another way to visualize your journey and its key in helping you stay motivated. Many different tools can help you track your progress and one of them could be just what you need to see results.
Some people prefer a pen and paper or index cards, others like a digital app on their phone, computer, or another device. It’s completely up to you what method works best for you!
9) Track your progress weekly
In between [weight loss] visits, weight is changing all of the time—if you gain a little one week, that’s fine, says Davis. If you lose a bit one week, great.
The point is that on every visit we want to be thinking about what worked and what didn’t so we can make adjustments and continue moving forward. Weigh yourself regularly and keep an eye on your average. That way you don’t get discouraged about temporary weight fluctuations.
It may take several weeks before you notice any changes at all; for some people, it could be as long as three months before they start losing weight or feel different than when they started.
10) Get help from a trainer if you are unsure about anything
Incorporating weights into your workout routine is a great way to build strength, especially when you’re starting. If you aren’t sure about how much weight or which exercises are best for you, consult with a personal trainer who can help develop an effective workout plan based on your individual needs and goals.
You must have some sort of expert guidance while working out because adding too much weight too quickly can cause injury.
If you don’t have access to a personal trainer, try searching online for free weight-training guides that detail workouts and explain proper form—free isn’t such a bad price if it means avoiding injury!
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