1. Start Each Day with a Fast
Fasting is probably the easiest and most effortless way to lose weight and burn fat without actually counting calories and sticking to a particular diet. It will literally save you time and money. When fasting, you are temporarily restricted from eating for a set length of time, which automatically reduces your total calorie intake. Fasting also allows your body to tap into the stored fat and use it for energy as opposed to glucose, increasing your fat burn and further fostering weight loss. While there are many fasting patterns out there, one of the easiest ways is to fast for 16 hours a day and eat during the remaining 8 hours. This intermittent fasting schedule is most common and popular for its simplicity.
2. Pair Apple Cider Vinegar With Fasting
Apple cider vinegar or ACV is a health drink that can help you lose weight by decreasing your appetite, increasing satiety, and boosting your metabolism. Due to ACV's appetite suppressant quality, pairing it with a short-term fast like intermittent fasting can be a powerful way to enhance weight loss. By taking apple cider vinegar when fasting can curve hunger especially during the first few days. To make the apple cider vinegar diet drink, combine 1 tablespoon of apple cider vinegar with a glass of warm water. Adding a squeeze of lime can refreshen the smell and taste. This will help carry you until your lunch time.
3. Set a Clear Goal to Lose Weight
Setting a goal to lose 20 pounds is great, but if you can't adjust your lifestyle to support your goal, you'll never reach the goal weight. Doesn't matter how committed you are to this goal, if you don't set up an environment to support your journey, no willpower or motivation will get you there.
4. Get a Journal
Get a journal to write things down. This will come handy in keeping yourself accountable. Many people underestimate how much food they eat throughout the day. A food journal will hopefully help you remember and keep track of what you ate. It can also help you eat better by making you more cautious about what you are eating. In fact, according to a study from Kaiser Permanente's Center for Health Research, those who keep a food diary double their weight loss.
5. Track Your Daily Calorie Intake
While calories don't tell you everything, you need a calorie deficit to lose weight. That's a fact. A calorie deficit means more energy leaving the body than entering it. And one simple way to make sure of that is to budget your calories and track the intake. For that, you can use a calorie app like MyfitnessPal or other apps that count and track calories. Even people who eat healthily often eat too many calories and have a hard time losing weight. An easy fix like using a calorie counting app can help you manage your intake.
6. Clean Your Fridge
You eating can be as clean as your food supply. This is what I mean when I say calories don't tell you everything. Some foods are more nutritious than others even though they contain the same amount of calories. One way to set yourself for success is to get rid of all the items in the fridge that don't support your new weight loss goal. That includes soda, fruit juice, cookies and frozen pizza, and almost anything and everything that's processed. Replace them with fresh fruits, Greek yogurt, hummus, veggies, and all of the other good stuff! This will make it easier for you to eat foods that support your health goal.
7. Do Your Weekly Meal Planning
Meal plannings help with your daily cooking whether its breakfast, lunch, or dinner. It is the plan you make before you go grocery shopping. For example, if you're planning on making salmon and kale on Monday and quinoa broccoli and chicken for dinner for Tuesday, your grocery shopping will include those foods. This is especially helpful in keeping track of your calorie intakes. It will help you stay organized in your eating and only eat foods or meals that are in your plan. That way, you can be sure you're not only eating fewer calories, but also nutritious foods that nourish your body and health. For example, highly proteinous foods such as eggs, fish, and lean meats can have a positive impact on your metabolism, hunger, and appetite. Some studies have found that people who ate a high-protein breakfast had fewer cravings and consumed fewer calories throughout the day. If you plan your meals ahead of time, you can ensure that those weight loss friendly foods are always included in your plan. Small decisions like eating a high-protein breakfast each day can result in big-time weight loss.
8. Drink A Lot of Water
Breaking your fast with water in the morning is a great way to kick-start the day. That's because drinking water can enhance your weight loss in a few ways. One, water increases your calorie burn after an hour of drinking. In one study, an average of 30% increase in the metabolic rate was seen after drinking 500ml of water . In another study, overweight women lost extra 4.4 pounds by upping their water intake to 1 litter a day . What's interesting is that there were no other changes made in their diet or exercise regimen. Water can also help with weight loss by reducing hunger. In one study, drinking two glasses of water half an hour before meals reduced calorie intake by 75 to 90 calories. In a longer 12-week study, drinking water before every meal led to weight loss of 5 extra pounds than those who didn't. Make a habit of drinking water every morning and before all your meals. And if you find plain water boring, try squeezing a slice of lemon into a glass of water.
9. Squeeze in Some Cardio
Whether you're trying to lose weight or not, cardio exercise is good for your health. But if you are trying to lose weight, cardio is the most effective exercise to burn calories, which naturally leads to a more significant weight loss. Cardio exercises are anything from jogging, running, walking, biking and to swimming. Here is how effective cardio really is for weight loss. One study split 141 obese individuals into 3 groups to see how effective cardio can be at burning calories. Here's the breakdown:
Group A: 5 days per week of burning 400 calories with cardio
Group B: 5 days per week of burning 600 calories with cardio
Group C: No cardio exercise
Participants in group A lost on average 4% of their body weight. Group B lost a little more at 5.7%. The last group, which didn't do any exercise, gained 5% weight. The study lasted 10 months.
For permanent, long-term weight loss, up your cardio. Create a schedule for 30 minutes of extensive cardio 5 times a week or 150 minutes of cardio per week for a more significant weight loss as recommended by The American College of Sports Medicine . It also helps you maintain your weight after you reach your weight goal.
10. Add Resistance Training to Your Workout
Just because cardio is the optimum form of exercise for weight loss doesn't mean you don't need resistance training. You need that too. In fact, you need both cardio and resistance training. Here's the workout schedule I gave to my friend, and I recommend it to you too Monday, Wednesday, and Friday: 30-50 minutes of cardio Tuesday and Thursday: resistance training While cardio helps you burn calories, resistance training will help you build strength. It helps build metabolism-boosting muscles, which will help you burn calories around the clock. It simply revs up your metabolism. And one more thing, studies have found that people who exercise regularly are not only able to lose weight, but also keep the weight off permanently.
Take Home Message
I know this approach to weight loss is not a quick fix as some of the popular fad diets promise, but it's sustainable and healthy. The bottom line is that you need to fundamentally change your lifestyle to support your health goal if losing 20 pounds is a must for you. That's it! Now go out and lose that 20 pounds for good.
1. 8 Ways to Lose Weight Without Dieting
Losing extra weight may help you look better, but more importantly, it can take pressure off painful joints and improve overall health. Research shows overweight people with arthritis who lose 10% of their weight have better mobility and 50% less pain. Try these small steps to drop excess pounds and get big health results.
2. Plate Picks
Use smaller dishes to reduce how much you eat by as much as 20%. Plate and portion sizes have increased over time, so you may be eating more than you realize – most people eat and drink more when served larger portions. And make sure dish color contrasts with the food on it; research shows people eat more when food is the same color as the plate.
3. Water Wise
Americans get more than a fifth of their daily calories just from beverages, so switching to water is a smart weight-loss move. Research shows that drinking water before meals can make you feel fuller, which can help shed pounds, too.
4. Slumber to Slim
Poor sleep triggers a part of the brain that controls urges to eat and staying up late increases cravings for unhealthy foods, so people tend to eat more after a bad night and make poor food choices later at night. What’s more, sleep deprivation can slow the body’s production of leptin, which makes you feel full, and amps up the hunger hormone ghrelin.
5. Group Activity
Team up with friends or join a group that’s also working to lose weight. Doing so can provide encouragement and motivation. One study shows people who teamed up with successful dieters were 20% more likely to succeed.
6. On the Other Hand
If you’re right-handed, use your left hand to eat (and vice versa). Research suggests that people eat less when they use their non-dominant hand, partly because they’re less likely to munch mindlessly. It’s likely you will also eat more slowly. Scientists say eating slowly will allow time for your stomach to transmit a feeling of fullness to your brain, which can ultimately help you eat less.
7. Slow is Good
Eat mindfully, focusing on and savoring each bite without distractions like watcing TV. People can cut their daily consumption by 300 calories by eating more slowly and giving their brain time to register how full they feel, according to one study.
8. Move to Lose
Cutting calories can help you lose weight, but it also can slow down your metabolism. It’s better to combine physical activity with a nutritious diet to achieve or maintain a healthy weight. Walking and water aerobics are great, low-impact exercises, but talk to your doctor before you get started.
Maybe your button-down shirts are starting to feel a little too snug or you’re stressing out about the imminent return of bathing suit season. Whatever your motivation, you’re convinced that it’s time to make a change — but the thought of overhauling your diet makes you cringe.
While losing weight ultimately comes down to eating less and moving more, you don’t necessarily have to deprive yourself when it comes to the diet part. Follow these five tips and the only thing you’ll be missing is that muffin top.
1. Cheer up
Anyone who’s ever dived into a pint of ice cream after a late night at work knows a rough day can ruin the best intentions to eat healthfully. Now, a new study from the Journal of Consumer Psychology proves what many of us already suspected: Researchers found that people in good spirits were more apt to choose nutritious foods than those who were feeling down. “When we’re in a good mood, we tend to step back and see the big picture, so it’s easier to do something that’s in our long-term best interest,” says study co-author Meryl Gardner, Ph.D., an associate professor of marketing at the University of Delaware. “Being in a bad mood triggers a focus on what’s going on right around you, which means seeking immediate gratification — so it becomes all ‘hello, doughnut!’
Can’t convince yourself to see the sunny side of life at the moment? Gardner suggests gazing toward the future, and you don’t necessarily have to focus on a health goal. “In the supermarket, let your mind wander and think about what the store may look like in five years,” she says. “Or, as you’re considering what snack to have, think about what kind of junk foods may be the next big trend.” Looking ahead might help you put those immediate wants into perspective.
2. Slow your pace
Nutrition experts have long advised against wolfing down your food, because the brain needs some time to process that “I’m full” message. If you’ve tried eating slowly but the contents of your plate still seem to disappear in a flash, you may need a little extra help. Enter the HAPIfork, a utensil that’s equipped with an electronic sensor. It measures how long it takes you to eat a meal and lights up and vibrates whenever you’re chowing down too quickly.
3. Nibble on filling fruits
While this food group is healthy, it can still give you your sugar fix. Try snacking on lingonberries, Scandinavian berries, which are similar to cranberries and just might be the next “superfruit.” Recent research published in the Journal of Nutrition and Metabolism found that eating lingonberries almost completely blocked the effects of a high-fat diet by preventing weight gain and keeping blood sugar levels down. Admittedly, there is a catch: The scientists made this discovery by studying mice, so it’s too early to definitively say if humans will reap the same benefits. But it is known that the berries are a healthy snack, thanks to their high content of polyphenols (a type of antioxidant). Try sprinkling a handful of frozen ones — you can order them online — into your cereal or smoothies. Or pick up some lingonberry juice at a local retailer.
4. Text your progress
Keeping a food diary is a tried-and-true weight loss technique, as recording every morsel forces you to be more conscious of what you’re putting into your mouth. But it can also be tedious, making it tough for people to stick with it. Replying to a quick daily text message, on the other hand, is much easier. In a study from Duke University, overweight women shed a few pounds by simply reporting (via text) some basic info, such as the number of steps they walked daily and whether or not they consumed fast food.
“Most people have difficulty sticking with detailed monitoring of how much they eat and how much they exercise,” says lead author Dori Steinberg, Ph.D. “We tried to keep the tracking via text messaging simple, which is likely why it was effective.” To make this work for you, ask a friend, family member or even your trainer to text you a daily question about your diet or exercise goals. “Having that accountability can be incredibly helpful,” says Steinberg.
5. Go to bed
Numerous studies have found a connection between insufficient sleep and obesity, but a recent study from the University of Colorado, Boulder, found that you could do serious damage to your waistline in just five nights. “People who had five-hour sleep opportunities per night across a simulated workweek gained nearly two pounds,” says study co-author Kenneth Wright, Ph.D., director of the University’s Sleep and Chronobiology Laboratory. Lack of shuteye can interfere with your metabolism and prompt you to eat more — especially mindlessly in the evening while watching TV or surfing the web. The takeaway: Make getting a good night’s rest a priority. “Sleep is as important for your health as a good diet and physical activity,” says Wright.
Instead of dreading the start of a diet as summer approaches, try making these healthy changes in order to lose weight without depriving yourself. This article originally appeared on Life by DailyBurn.