SECRETS 13 WEIGHT LOSS - SHED 20 POUNDS FAST

SECRETS 13 WEIGHT LOSS - SHED 20 POUNDS FAST

Weight loss is about the overall picture – Make goals and keeping a healthy attitude as you work to get them.  But there are tiny tricks that can help tons along the way.  The following is a list of little identified, no-fail science-backed tips you can start using instantly to lose weight and keeping it off for good.

1.   CUT DOWN ON THE CARDIO - WEIGHT LOSS

Don’t be cardio queen, or you will risk becoming skinny-fat.  The best way to boost your metabolism is to make muscle by lifting weights or doing resistance exercises.  Weight lifting increases your metabolism for days, not just for an hour like cardio does.  That’s because muscle burns extra calories just by existing in your body.

2.   CONSUME YOUR MEALS IN A QUIET SPOT

People be likely to eat more when they are diverted by other tasks, like reading, checking their phones, or watching TV.  University of Alberta researchers have found that even noise coming from another room can make a person eat more cookies at dinner than they would have otherwise.  To confirm you are eating only what you meant to eat, and only what your hunger is really asking for, sit down for a mindful meal in a silence place, and really pay attention – savor it.

3.   ATTEMPT THE CABBAGE SOUP TRICK

Have a bowl of cabbage (or any other vegetable) soup before your lunch and dinner and you will eat about 250 fewer calories.  The water and vegetables pack your stomach so you end up eating less without going hungry.

4.   EAT WITH CHOPSTICKS

Using them in its place of a fork or spoon cause you to eat more slowly and eat less food.  It takes time to work out how to put food on chopsticks-that can help you eat more mindfully.  Plan for eating with chopsticks two to three meals per week, at home or at your desk, to see benefits.

5.   STICK TO A STANDARD BREAKFAST

Rituals take the thinking our of weight loss.  Have the same breakfast for seven to 10 days.  You can plan your meal for the lead.  Get a jump on your days by prepping the ingredients for a yummy omelet with spinach and low-fat cheese, plus fresh fruit on the side - this will save you time in the morning as well.

6.   FIRE UP WITH FIBER

Having foods rich in soluble fiber, such as oats, barley, beans, and lentils, can facilitate you stay full longer so you end up eating fewer calories.  Fiber-rich foods help your body utilize those calories more efficiently, too. They supply slow-release energy so you keep away from the dreaded blood sugar/insulin peak that leads to fat storage.

7.   MAKE YOUR PLATES COLORFUL.

When you eat the rainbow you get a wider range of vitamins and other nutrients.  Maximizing your nutrition can also make your meals more good-looking and pleasing.  A Colombia University study showed that adults find plates filled with three foods in three bright colors the most appealing-have you wondered why kids meals are so colorful.  Compose a healthy veggie plate of sunny yellow peppers, zingy green broccoli, and rich, red tomato, and dig in.

8.   TAKE A BEFORE – AND AN AFTER-DINNER WALK

Walk two hours a day or more if you are struggling to lose weight.  Getting in all of those steps is not as intimidating as you think, though – you can start by walking 10 minutes before and after each meal that adds up to 60 minutes, and then schedule another hour on the treadmill or around your neighborhood or a local trail.  You can easily rack up, even more, benefits by talking the stairs and strolling to and from work.

9.   FILL YOUR DISH WITH A NEW KIND OF FISH

There’s confirmation that omega-3 acids found in some kinds of fish can help you burn fat faster by stabilizing your blood sugar and insulin levels.  One omega-3 packed fish that many people pass on at the market is trout.  It is yummy and raised sustainably in the U.S., so make it a staple two times a week.

10.   GO OUT TO DINNER ONCE A WEEK, TOPS.

A University of Alberta study found that people who prepared dinner at home six to seven times a week were automatically more mindful about the ingredients they used, consuming less fat and sugar, and fewer calories overall, than those who ate regular restaurant meals.

11.   MISS OUT THE ARTIFICIAL SWEETENERS

Fake sweeteners may make your body expect sugar, but then don’t satisfy the expectation on a molecular level, leaving you craving something sweet even after you have finished your low-cal treat.  And studies show a broad connection between using sugar substitutes and weight gain.  If you do have to treat in something sweet, might as well just got for a little bit of the real stuff-or have some fresh fruits to save your sweet tooth with a dose of fiber and vitamins.

12.   MAINTAIN A JOURNAL

Keep a log of the development along your weight loss journey.  Keep posted it each week – and read it over each morning and night.  Allow yourself to experience really proud.  Focus on the constructive and plan for the negatives.  There is nothing like reflecting on your success and letting how you are getting there really sink in.

13.   KEEP THINGS SIMPLE

One of the big mistakes that many women make which makes them be unsuccessful to lose weight for good is that they consume over weight loss and they overcomplicate things.   With weight loss, many a time, simplicity is bets.