Weight Loss Is Not Easy
Weight loss is a complicated process that involves more than counting calories and spending endless hours on the treadmill.
This is because our bodies are biologically programmed to store fat and only tap into this fat reserve when under duress.
Therefore, it is important that we understand the science behind weight loss in order to be able to shed the pounds, permanently.
In theory, the science behind weight loss is simple. The only way to lose weight, and keep it off, is to consume less calories than we burn. But, the reality is that successful weight loss involves far more than that.
The following is a list of 20 scientifically proven fast weight loss tips to help make your weight loss journey a pleasant experience.
Invest In Acupuncture
Research has proven that dieters who participate in this age-old medical practice lose an average of 10lb more, in 90 days, than dieters who don’t participate in this practice. Researchers believe that the appetite suppression dieters experience as a result of acupuncture may be due to the electrical pulses triggered by the needles being applied to specific pressure points in the body.
Turn Off The TV
Eating in front of the television, which is something most of us are guilty of, leads to “mindless eating”. Distractions, such as watching TV while eating, slow down the neurological communication between our stomachs and brains. This results in overeating or “mindless eating”. It is estimated that every year, Americans pack on as much as 10lb of fat as a result of “mindless eating’.
If The Food Didn’t Come From The Earth, Walk Or Swim, Don’t Eat It!
The sad reality is that today our grocery stores are filled to the brim with “food items” that have absolutely no nutritional value. What is even worse, is that often these items are marketed towards children, AKA Cheetos. This causes children to perceive these preservative laden, highly processed, artificially sweetened, man-made creations as real food. This confusion between which food items are fit for human consumption and which are not is the main reason why we find it so hard to lose weight and maintain that weight loss over time.
Eat At The Table
Eating at a leisurely pace, while properly sitting behind a table, is not only good for your digestion but research also shows that families who eat together tend to eat healthier foods and consume less calories, overall.
Breakfast is the most important meal of the day. Research has shown that, on average, those who eat a breakfast high in fiber and whole wheat, tend to weigh less than those who don’t eat breakfast at all. This is mainly due to the fact that eating a healthy and balanced breakfast is the best way to jump start your metabolism every morning.
Eat Cinnamon In The Morning
Cinnamon is part of the family of foods known to boost the metabolism and help our bodies burn more fat. So, instead of sugar, sprinkle a little cinnamon on your morning oatmeal and you just might find yourself losing a few more pounds a week.
Substitute Unsweetened Soy Milk For Whole Milk
One serving of soy milk is much higher in protein and far lower in calories than whole milk. But, best of all, soy milk has just as much calcium as dairy milk. It is also full of ALA Omega-3s. Unsweetened soy milk only has 1g of sugar per 1 cup serving. So, by substituting unsweetened soy milk for whole milk in your morning cereal you will increase the amount of protein you consume at breakfast, while decreasing the amount of saturated fat and calories.
Dress Your Salad with Extra Virgin Olive Oil
Olive oil is part of the family of foods classified as Super Foods. The main fat used in the Mediterranean Diet, extra virgin olive oil is composed of 70% monounsaturated fats that protect us against heart disease and cancer. Olive oil is also instrumental to weight loss because its “good” fatty acids are believed to trigger the production of a protein that leads the brain to believe the stomach is full. This feeling of fullness prevents over-eating.
Eat Your Spinach
Spinach is also classified as a Super Food. Besides being packed full of antioxidants, vitamins, and minerals that will help you live longer and build muscle, spinach can also help you lose weight by providing you with twice the fiber of other vegetables, which is essential in helping the body process excess fat.
To keep your blood sugar levels from fluctuating and your metabolism functioning at its optimal speed, be sure to eat three well-balanced snacks in between meals. These snacks should make up 30% of your total daily calorie intake and consist of 40% protein and 60% carbs. For example, for the average woman one perfect in-between-meals snack is half of a grilled chicken breast and a small bowl of fruit salad. Men, whose daily calorie intake needs are higher than most women should eat the entire grilled chicken breast with a bowl of fruit salad.
We all know that we should drink at least 6-8 cups of water a day. But, what most of us don’t know is why we need to consume this much water? Keeping the body properly hydrated is essential to proper metabolic function and consequent weight loss. This is because water plays a big role in the body’s ability to metabolize fat.
This is how it works: your kidneys and liver need plenty of water to work properly. Your liver is the organ responsible for converting fat into energy. By not drinking enough water you deprive your kidneys of the water they need to work properly. This puts undo pressure on the liver which in turn lowers its productivity. This in turn stops the liver from metabolizing fat as quickly and efficiently as it should and your diet plateaus.
Drink Red Wine
Another key component of the Mediterranean diet, drinking moderate amounts of red wine is believed to help dieters shed body fat, especially the stubborn fat that tends to accumulate around the waist. The resveratrol present in red wine, as a result of the grapes’ fermentation, is believed to be responsible for the inhibited development of these fat cells.
Sip Green Tea
Another Super Food, this variety of tea is a powerhouse of antioxidants. Green tea also serves as a natural diuretic. Research has shown that consuming three or four cups of green tea a day can help speed up your metabolism and thus speed up fat loss. This is because green tea contains a compound that reacts with caffeine to boost fat oxidation and our bodies’ resting metabolisms by an average of 20%. Note: Due to its high caffeine content, it is best to drink green tea, instead of coffee, in the morning.
Find An Exercise Buddy
There is strength in numbers. Doctors, researchers and fitness professionals are just starting to understand the full psychological and physical benefits of working out in a group. For example, one of the most noteworthy studies regarding this topic concluded that women who exercise in a group tend to be healthier and exercise more than their peers who workout alone. This is most likely due to the social motivation and mutual encouragement working out with a friend, or joining an exercise class, can provide you.
Do Not Skip Your Morning Workout
Working out first thing in the morning, on an empty stomach, is the best way to jump-start your metabolism and start burning fat. This puts your body in a “fight or flight” situation and forces it to tap into your fat reserves for energy. When attempting to shed body fat, do your cardio exercises in the morning, and your weight training exercises later in the afternoon.
During millions of years of evolution, our bodies have biologically evolved to run. Thus running is the most effective total body workout we can do. However, it is also important to note that our bodies are not designed to run for extended periods of time. Instead, they are designed for short, intense bursts of running followed by slightly longer periods of more moderate activity.
Prehistoric man may have referred to this activity as “surviving” but today’s fitness professionals refer to it as High Intensity Interval Training or (HIIT). Running as fast as you can for 30 seconds, walking briskly for 10 seconds and then running again is an example of a standard HIIT workout. Scientific research has firmly established that HIIT workouts are the most effective way of building cardio-endurance and burning fat.
Listen To High-Beat Music While Working Out
Don’t underestimate the power of music. A number of studies have shown that individuals who listen to music that builds in tempo during the course of their workouts tend to workout for longer periods of time, and burn more calories during their workouts, than individuals who do not listen to music or listen to slow-beat music during their workouts.
Since we are biologically programmed to eat in anticipation of physically and mentally stressful events such as animal attacks, the act of chewing is comforting to us during times of high stress. Chewing gum tricks the stomach into thinking it is receiving food. This in turn, causes the stomach to signal the brain that it is full. Thus, by chewing gum you can cut down your snack cravings and stress-eating.
Visit Comedy Clubs
Believe it or not, visiting comedy clubs can help boost your metabolism. Laughing, for an extended period of time, is not only a great way to relieve stress, but it is also a great way to burn calories. Laughing for at least 20 minutes a day can help increase your overall daily calorie burn by 200 calories and relieve stress, which is the main reason why most people over-eat.
What could possibly be better than sex? Well, in a recent Special K Cereal online poll, participants rated the joy of finally reaching their weight loss goals higher than having sex with a celebrity. Reaching your weight loss goal is an exciting accomplishment. But, it is also important to remember to live and have fun during your weight loss journey.
Having an active sex life is a fun and effective way for a couple to de-stress, bond and lose weight together. Couples can each lose as much as 200 calories, for every 20 minutes of sex. But, most interestingly, sex has been known to boost hormone levels, in both men and women, that speed up the metabolism and contribute to muscle growth.