Thursday, December 31, 2015

How to Tighten Flabby Skin after Weight Loss

How to Tighten Flabby Skin after Weight Loss

While there are legit cases of excess skin after weight loss, what many people think is loose or excess skin is actually just excess body fat, which is soft and jiggly and easily mistaken as skin. There’s an easy way to tell if you’re dealing with actual loose skin or too much body fat. Losing weight is a momentous achievement and ought to be celebrated for sure, but for some having to contend with loose skin as a result of losing a great deal of weight can be disappointing. You may feel like you’ve won in one area and lost in another, but this is not necessarily the case. In fact, there are some natural ways that you can increase your skin’s elasticity and tighten the areas in need over a matter of time.

How to Tighten Flabby Skin after Weight Loss

Loose or excess skin is often caused by weight loss. In general, the treatment for loose skin requires the excision of the loose skin. Frequently, these types of procedures are known as “lifts.”How lose your skin gets after losing weight depends on several factors: how much weight you’ve lost, how old you were when you lost the weight, how many times you’ve lost and gained the weight back, and how quickly you lost it (the faster you lose it, the less time your skin has to tighten naturally).

Drink Plenty of Water :

Drinking a lot of water not only improves your overall health, it also will help your skin to become tighter, smoother, and look more radiant. Be sure to drink at least 6 glasses of water per day. If you can drink more than that, even better. Hydration is wonderful for your skin and certainly helps with the elasticity of such.

Try a sea salt scrub :

Sea salt scrubs naturally increase blood flow to your skin, thus encouraging healthy elastin and collagen production – a must if you want your skin to tighten up. Rub some on in the shower or bath at least three times a week, and watch the changes enfold.

Eat Lean Protein :

Lean protein contains collagen and other nutrients which helps your skin stay elastic. Eating lean protein also helps to build lean muscle which helps you to become better toned.

Massage Weekly :

An excellent way to maintain health of the skin is to get regular massages utilizing effleurage movements. This is a technique of massage that helps in improving the blood circulation of the skin. You can either opt for professional massage or do it yourself.

Slather on the cream :

There are dozens of creams and lotions on the market designed to tighten and firm the skin by boosting both elastic and collagen production. Just make sure you do your research and choose a reliable, proven product first. You don’t want to waste money on a phony!

Keep it moisturized :

The moister your skin is, the more easily new skin cells can grow. To give your skin the best chance at bouncing back, try to keep it moisturized as much as possible. Use a lotion with vitamin E in it, or opt for a smooth coconut oil instead.

Exfoliate your skin :

Exfoliate your skin daily to remove dead skin cells and to increase circulation. There are a variety of sea salt and mineral scrubs available. Use them in the shower each day and you’ll notice tighter smoother skin after a couple of weeks.

Monitor your weight loss :

It may be time to curb your weight loss just for a bit to allow your skin to get adjusted to the loss. As you maintain your weight, your skin has more of a tendency to shrink to your new size. If you continue to lose weight rapidly, your skin will continue to lose elasticity.

Eat for your skin :

There are two components that help to keep you skin’s elasticity intact- elastin and collagen. So, start by adding protein-rich foods to your diet, like beans, tofu, cottage cheese, milk, fish, seeds and nuts that are great if you want to tighten loose skin. Also add a lot of fresh fruits and vegetables to your list.

Get Vitamins:

You should also ensure to take a multivitamin so that you fulfill all your nutritional needs while you are restricting your calories to lose weight. The multivitamin you chose should contain all the necessary vitamins such as A, C, E, K and B that are important for the health of the skin. Opt for a formula that contains various minerals such as selenium, zinc and copper too.

Do Weight Training:

Add weight training to your workout routine three times a week to build toned lean muscle mass. Using light weights to build lean muscle will not give you an overly mascular look but will give you a toned figure and will tighten loose skin.

Read: The Living Room Workout

(source: hugestyles)

See Also: 
- 6 Best Foods for Quick Weight Loss
- The 10 Top Fat-Burning Foods


Sunday, December 27, 2015

49 Ways to Lose 25 Pounds

49 Science-Backed Ways to Lose 25 Pounds

You really want to lose 25 pounds now ?

You really want to lose 25 pounds now

Shedding 25 pounds can make a drastic difference in the way you look and feel. That’s for sure. Nonetheless, it’s no easy feat.

But fret no more. Today’s post is a long and exhaustive list of my best tips and science-backed practical tactics to help you shed weight fast. (source: runnersblueprint)

Speed up your weight loss results with these awesome 49 strategies:

1. Prioritize Exercise

Exercise, whether it’s running, weight lifting, cycling, you name it, is the backbone of an effective weight loss plan. However, for the exercise to be part and parcel of your life, you gonna have to prioritize it; otherwise, you will be skipping the workouts, achieving no consistency.

Therefore, you have to find what type of exercise works the best for your lifestyle, then stick to it by committing to work out at least three to four times a week.

Action Step

Put your runs and workouts in your datebook and schedule them the way you schedule an important work meeting or family event. Give your training schedule the priority and the urgency it calls for, and you will achieve staggering consistency.

Read: 5 Best Exercises For Weight Loss

2. Develop Healthy Habits

When it comes to losing weight and keeping it off for good, building long-life healthy habits is the way to go. Sustained weight loss is all about building and developing healthier habits. They are the backbone of optimum fitness and health.

However, changing habits is tricky, and trying to change them all overnight is the recipe for failure.

Action Step

Don’t try to change your life overnight. Instead, adopt the gradual approach by changing one habit at a time.

Here are 3 simple steps to follow:

  •     Start small and set clear and concise rules for a set habit.
  •     Build a ritual around the new habit.
  •     Then stick to the ritual for at least a month.

That’s enough time for it to turn into a habit and become a part of your new lifestyle.

For example, if you‘d like to eat more vegetables, then add at least three different veggies to your menu each day.

For more check out this awesome book on Amazon: Healthy Habits: 13 Morning Habits That Help You Lose Weight, Feel Energized & Live Healthy.

3. Run your Butt Off

Running is one of the best exercises that can help you lose weight and keep it off for good. In fact, I got into running because I was overweight and wanted to slip down and get into a better shape.

I started running for 15- to 20-minute three times a week, and along with some dietary changes, I lost more than 30 pounds in 3 months and had tons of energy and vitality. Not bad.

Read: How to begin running

4. Lift Weights

I love running and can talk about the subject all day long. But when it comes to losing weight, running is just one exercise among many. To speed up your weight loss effort, incorporate at least three weight lifting sessions a week into your exercise program. Strength training boosts metabolism levels for hours after you have stopped and can also help you build muscles key for a leaner and sexier body.

Action Step

Add at least three strength training workouts per week into your training program. Do total body exercises such as squats, deadlifts, burpees, push-ups and pull-ups. These exercises recruit a lot of muscles and can crank up calories burn like nothing else. Free weights are an option too. 

5. Exercise in the Morning

According to study, people who exercise first thing in the morning tend to stay more consistent with their training routines, helping them lose the extra pounds and maintain a healthy weight for the long haul. Not only that, study also found that people who exercise first thing in the morning workout harder than those choose to hit the gym or the running field later on in the day.

Action Step

If you really want to be consistent with your running and exercise routine, I strongly urge you to do it in the early morning, before the rest of the world especially your children start waking up. 

6. Set Realistic Goals

Setting unrealistic goals by believing that you are entitled to the fast results advertised on late night commercials is the recipe for disaster. In fact, I can’t see anything worse than setting unrealistic goals when it comes to losing weight and getting in shape. Those late night commercials do more harm than good.

Unrealistic goals will only slow you down and hinder your progress. And they are also a true source of pain and setbacks, and frustration. I can go on and on about the futility of impractical goals…

Action Step

Get your head out of the clouds and set small, attainable weight loss goals. Set the right goal think small, achievable benchmarks, like losing a pound a week and you will be setting yourself for success. However, if you want to learn more about goal setting, be sure to check out The Fitness Expert Next Door. That’s an awesome book that will teach you everything you need to know about the subject. 

7. Build the Habit of Exercise

Running a couple of times every now and then is not the best approach for losing weight. In fact, it’s counteractive and the recipe for chronic sore muscles and disappointments. We, humans, are defined by the habits we build.

For most of the time, we are bound to repeat 99 percent of our physical and mental patterns from one day to the next, which is a double-edged sword since you can choose to build healthy habits, and vice versa. I learned this while reading The Power of Habit. This is, by far, the best book you can read about habits and how powerful they are.

Action Step

Build a regular exercise routine of at least three sessions a week, then do your best to stick with it for 4 to 6 weeks, which is enough time to help you build the habit of regular exercise into your life. Do whatever you can to keep the exercise building process kicking and alive. Run, bike, swim, hit the gym, do Yoga, even, just walk. The more active you become, the stronger the exercise habit becomes. So don’t limit your choices here.

8. Dodge Injuries

Injury can stop you in your tracks especially if you are doing any sort of high impact exercise such as running. And truth be told, there is nothing worse than a runners knee or Achilles tendinitis two notorious running injuries in the middle of a fat loss resolution. As a result, make pain-free and injury-free exercise your main goal, especially if you are starting out.

Action Step

Approach your exercise plan with a beginner’s mind, build it up slowly and listen to your body for any signs of trouble and pain. Back off, even call it a day, when you feel something wrong that usually happens when you are pushing it too far, or when you are skipping proper recovery between hard workouts. In case you are serious about warding off injury for good, then check out Dr. Jordan Metzl’s Running Strong book on Amazon

9. Walk More

If you are really out of shape or have some medical condition that makes high impact exercise out of the questions, then WALK. Walking is a great low impact exercise that can help you lose weight and get in shape. Walking briskly for at least 45 minutes a day that’s about three to four miles depending on how fast you are can help you shed more than 30 pounds in a year as long as you are keeping your calorie intake in check, according to a Duke University study.

Action Step

Go for daily 45-minutes walk at a brisk pace, and feel free to add a few jogging bouts whenever it’s possible. 

10. Exercise at the Same Time Each Day

Regardless of the time you choose to exercise at, working out at the same time, day in and day out, can help you stay consistent and build the exercise habit into your life. Clarity is king and can always help you stay more consistent and focused.

Action Step

Choose a specific time of the day, my bets are on the 6 to 7 am and do the exercise. 

Read: 3 Exercises to Burn Fat at Home

11. Keep Track of the Food you Eat

Knowing what you are eating, and most specifically how much calories you are taking in, is one of the most powerful tools when it come shedding weight. Although keeping track of every calorie you take in may seem time consuming, but it’s worth the effort.

According to research, people who keep track of everything they consume can lose up to twice as much weight as those who don’t keep a food diary. Tracking your calorie intake can help you shed light on the darker aspects of your diet habit and know for sure where you are falling short, and when you are starting to get off track.

According to the study by the University of North Carolina, people typically tend to consume roughly an extra of 110 calories per weekend day, mainly from fat and alcohol.

Action Step

Keep tabs on your daily eating habits. Keep track of your daily caloric intake by either using a journal, a food log or one of the many Smartphone apps that you can download for free. I usually use a food journal just like this one I found on Amazon. However, there are also plenty of free apps that you can put to use. 

Read: 4 High Protein Breakfasts all Under 360 Calories

12. Plan in Advance

According to Dutch researchers, planning your responses to hunger and figuring out ways in advance to stay on track can help you shed the extra pounds faster. People who wrote list of “if,… then” statements (“If I’m hunger at 10 a.m, then I will have a handful of nuts as a snack) shed more pounds and stayed consistent with their diet regimes better than those who didn’t have a plan of action in advance. Looking ahead and coming up with solutions for hunger in advance can help you prevent poor food choices when you have a weak moment and/or when you are too hungry (and stressed) to think straight.

Action Step

Plan healthy snacks for your weakest and troubled times, and keep switching them up every few weeks. You can also make a list of those bad timings where your diet tends to take a turn for the worst, then come up with healthier safe plans. For example, if you overeat on dinner, then have a snack before you sit for the meal. 

Read: 5 Best Exercises For Weight Loss

13. Fill Up on Veggies

When it comes to the right foods for weight loss and optimal health, vegetables should be a staple on your daily eating menu. Veggies score high on fiber, valuable nutrients and water, all of which will help you shed weight without starving yourself to death.

Plus, consuming a lot of veggies increases the amount of fiber in your diet, helping you feel full for longer. So you can consume large portions of veggies without loading on calories or worrying about gaining weight.

Action Step

Stock up your kitchen with all kinds of vegetables. The more the colors the better. Here is a list of 30 Foods to aid Weight Loss

14. Fill Half of your Plate with Vegetables

The importance of veggies is a no brainer. However, when it comes to actually eating more veggies, most people fall short.

Action Step

Fill half of your plate at every meal with vegetables of your own choosing, then fill the other half with lean protein and whole grains. This is the most practical advice that can help you load up on veggies, and will definitely help you curb craving and feel fuller for longer. 

Read: For women 1250 Calorie Diet

15. Remove the Junk

One of the best ways to help you steer clear of junk food is to purge your kitchen (and house) from any food that’s not “weight-loss friendly”. By declaring your living area junk-food free, you will be less likely to give in into late night temptation and have better control over your cravings. So set your environment for success. Don’t rely on will power since it’s really limited, and after a stressful day at the office, your will power will be dry as a bone.

Action Step

Clean your kitchen and get rid of any food that lead to weight gain, like cake, ice cream, or any other food that scores high on sugars and processed ingredients. 

16. Cook at Home

I know. I knooooow. This one is tricky especially if you are not a good cook (or don’t cook at all). However, according to study, people are more likely to consume more calories when eating out, than when having a meal at home. Why? Well this shouldn’t a surprise. Most restaurants serve portions that are typically larger than the recommended healthy dietary guidelines, and are often laden with sugars, sodium, refined grains and fat. It’s called marketing and big tasty meals (at a relatively low price) get more customers. So don’t be another dumb consumer.

Action Step

Cook your meals at home and you can save up to a thousand calories a day, plus it’s good for your wallet too. 

17. Snack Smart

Unhealthy snacking is one of the main culprits in weight gain. Nonetheless, if you tend to snack a lot, then at least do it right and you will be shedding the pounds instead of gaining them. The right snacking approach can help you prevent hunger pangs, which usually leads to overeating and a plethora of unhealthy eating habits.

Action Step

Snack on healthy and natural food choices such as carrots, raisins, nuts, almonds, seeds and limited amount of dried fruit. The more natural, the better. Just make sure not to overdo it. Eating a handful is enough. It’s a snack, not a meal, so be moderate and plan your nibbles in advance. 

18. Feel Real Hunger

Emotional eating eating out of frustration, stress, nervousness or boredom is one of the hallmarks of unhealthy eating; the sort that leads to weight gain. Therefore, learn how differentiate between real physical hunger, and the kind of food cravings you get when you are stressed out and tired.

Many a person with weight problems confuses the two all the time. And the majority of people, mainly in the industrial world where food is plenty and starvation is not a concern, have forgotten what physical hunger feels like.

Action Step

Only sit for a meal only when your stomach rumbles and you feel really hungry. And before you reach for a food, ask yourself whether you are doing out of real hunger, or you are just trying to satisfy some emotional need. You are not as hungry as you think, most of the time.

19. Don’t Skip Breakfast

It’s a classic mistake made by people who don’t know better. They assume that by skipping breakfast they would cut calories intake, helping them, theoretically, to lose more weight. But the truth is that skipping breakfast is not a good practice.

Although there is no current scientific study that proves or disproves the importance of breakfast for weight loss (to the best of my knowledge anyway) I think you should never skip breakfast.

If you skip your breakfast, then you will be more likely to binge later on, whether via unhealthy snacking or overeating on your lunch.

Action Step

Stick to a healthy daily breakfast with plenty of protein think eggs and healthy fats. 

20. No Liquid Calories

Coke, soda, sweetened ice tea and other sugary drinks have to go if you want to lose weight fast. Your typical 20-ounce soda can pack roughly 250 of empty calories and more than 70 grams of sugar, depending on the brand of course. And most specialty coffee drink and smoothies pack about 300 to 500 calories, and that’s without adding the whipped cream to the count.

So it’s really a true recipe for weight gain. So if you drink a couple per day, you are ingesting lots of extra calories, roughly 500 calories more. And by kicking out the soda habit, you will be saving, literally hundreds of calories a day.

Action Step

Stick to calorie-free drinks like water or hot tea with no added sugars. You can always add some taste by adding lemon, lime, cucumber or mint, to your drinks. 

Read: Zero Calorie Foods

21. Run on an Empty Stomach

When you run on an empty stomach, your body is more apt to use up fat as the main source of energy since glycogen stores are more likely to be depleted after 7 or 8 hours of fasting during the sleep time unless you are a somnambulistic eater.

Action Step

Wake up at least an hour earlier than normal, lace up your shoes then go for a run. Sure, this can be hard at first, but it’s the worth the sweat. Just build the habit and never give up

22. Do Intervals

Long, steady-state cardio can help you burn fat and get in shape, but to speed up the process, up the ante by doing intervals. Study after study have shown that intervals usually referred to as high intensity interval training, or HIIT burn more fat than slow-to-moderate intensity cardio training.

Not only that, they can also metabolism levels through the roof meaning you will be burning calories at a higher rate for hours after working out.

Action Step

Add at least a couple of interval running sessions into your training routine, and make sure to space them out with at least 48-hour of recovery to avoid injury and overtraining. Start with 30-seconds sprints, followed by one minute of recovery, repeating the process 6 to 8 times. Do also Tabata protocol workouts; pull sleds, rope jumps, or best of all, CrossFit WODs. 

23. Buddy Up

According to study, people who exercise with a training buddy or in groups work out harder and achieve more consistency with their training routine, which is a good thing. Not only that, exercising with a spouse, a friend, or a coworker, can also increase accountability, motivation, and training enjoyment.

Action Step

Ask your best friend, spouse, co-worker, or the guy (and gal) at the gym to be your training buddy. You can also find plenty of opportunities on online forums, social media and local sports clubs. Don’t be shy. 

24. Go Short

To stay consistent with exercise in the hectic times we live in today, the one long hour workout is not always an option. But that’s no excuse because, in those cases, 15 minutes may be all you need for a powerful workout.

In other words, a short workout is better than none In fact, according to study from Southern Illinois University at Edwardsville, people how lifted weights for no more than 15 minutes three times a week boosted their metabolic rate and were able to stay consistent with their training schedule 95 percent of the time.

Action Step

In case you are running short on time, go minimalist. Do a short workout whether it’s lifting weight, a sprint session, or walk up and down the stairs for 15 minutes. 

25. Chew Slowly

According to study, eating slowly and mindfully can help you eat less, and enjoy your meals more. If you eat too fast, chances that you are going to take in more than your body needs since it can take up to 20 minutes for your stomach to figure that it’s full. Therefore, when you are eating too fast, you are not giving your brain enough time to send a signal to the brain that it’s full.

Action Step

Take your time when you are sitting for a meal. Chew slowly and savor every bite you take.

26. Use Smaller Plates

Plate sizes have changed drastically over the past hundreds of years. In fact, waists and plates size have increased in a proportional manner. And according to study, the smaller the plate, the smaller the portion you are going to consume.

Therefore, opt for smaller plates anything in the 7 to 10 inches instead of the bigger plates 12 inches and above. Opting for smaller plate will trick your brain into believing you are eating more. This, in turn, will cause you to consume less calories. Do this and you will end up eating less and feeling fuller with the same amount of food.

Action Step

On your next meal, opt for a size-appropriate bowl or plate. So opt for smaller plates, bowls, glasses and silverware. So swap your bigger plates for smaller and more appropriate-size plates. You are going to consume at least 20 percent less and save up hundreds of unneeded calories each day. 

Read: 4 Healthy Meals for Weight Loss

27. Snack before a Big Meal

If you are worried about overeating on your next meal, then a snack can come in handy. If you fill up your stomach with a healthy snack choice, you will be taking the edge off your hunger pangs and eating less when the meal comes in.

Snacking before a meal can reduce hunger, increase feeling of fullness, helping eat less come meal time. Doing this will help eat a realistic amount without indulging or overeating.

Action Step

Grab an apple or any other fruit or vegetables that scores high on fiber and have it before a large meal. 

Read: Best Snacks to Help you Lose Weight

28. Eat Often

To the best of my knowledge, there is no scientific study that proves that eating 5 to 6 smaller meals a day can lead to better weight loss results, but this is something I tried and I believe it’s a helpful strategy.

According to theory, by eating 5 to 6 mini meals throughout the day, your body will burn fat much more effectively. And according to my experience, this can also prevent hunger pangs and making bad food choices.

Action Step

Instead of eating three large meals a day with long stretches of times in between, aim to consume 5 to 6 mini meals of roughly 200 to 400 calories each every three to four hours. 

29. Sit Down to Eat

Eating on the run is the signature move of every person running a busy life schedule. But daily errands, whether it’s work or family related, should not be an excuse to indulge in this bad eating habit. Eating on the move is mindless grazing. It leads to overeating and munching on bad food choices since there is no attention paid to what is being consumed.

What we eat while standing up tends to be more “grab-n-go” food, which for most part tends to fall in the bad eating choices category think sugar rich drinks and candy bars. If you have no option other than a grab-n-go food, then at least reach for a healthy choice, such as an apple, healthy yogurt or peanut butter.

Action Step

Take a sit whenever you are eating. And stop eating in the car, train, bus, on the phone or while walking. And if you are really serious about taking your eating into the next leve, then you should read Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food. Get the book here

30. Drink Water

Not only staying well hydrated is vital for good performance and optimal health, drinking plenty of water can also help you eat less and shed weight fast.

According to study, drinking water before a meal can assist with weight loss and portion control. Consuming plenty of foods that score high on water, like most vegetables and some fruits, can help you feel fuller for longer, helping ward off unhealthy eating and cravings.

Plus, according to study, drinking cold water can also speed up metabolism and hinder cravings for sugar beverages like soda and juice.

Action Step

Stay well hydrated throughout the day and make sure to gulp in at least a glass of water before you sit for a meal 

31. Eat Natural and Real food all times

Consuming highly processed foods is a big contributing factor to weight gain. So when it comes to the foods you eat, get as close to nature as possible and opt for a diet filled with natural, nutrient dense foods.

When you consume this kind of natural, and unprocessed foods, you will be providing your body with more nutrients and other valuable ingredients, which means it will be well fed and fulfilled longer.

Action Step

Eat clean at all times. This means opting for foods that are minimally processed. The more natural, the better. Opt for foods that rich with nutrients such as vegetables, fruits and healthy protein like fish, chicken and bean at every meal. 

32. Eat plenty of Eggs

I think that eggs are an eggs-ellent choice. Here are some reasons why. According to study, people who eat eggs on a regular basis lost more weight and had slimmer waistline than those who didn’t. In fact, having eggs with breakfast has been shown to reduce hunger and food intake, compared to breakfast containing bagels, according to study.

Eggs are full with lean, satiating protein that will keep you feeling full for longer. And that’s not the end of story. Eggs have many benefits that go beyond weight loss. They score high on choline key dietary nutrient and other valuable nutrients. They also score high on healthy fats and lecithin.

Action Step

Add eggs to your meals especially breakfast. Two to three whole eggs a day should be enough. 

33. Have a Cheat Day

You shouldn’t be expecting perfection from yourself—especially when you are tackling a hard and elusive issue like weight loss. Therefore, you should really loosen up from time to time and have a cheat day.

Please keep in mind that having cravings is OK as long as you don’t let them control you and state your diet terms. Acknowledge your cravings and pick a time of the week to satisfy them without compromising your resolution. As long as you are making a conscious choice, you are in a good place.

Action Step

Pick one time block a week, preferably a Sunday evening, and relax your strict dietary rules. Go at it and eat whatever you want. Satisfy all of your cravings and desire. 

34. Make your Diet Public

There is nothing more scary and humiliating than the prospect of public disapproval. Therefore, to have leverage on yourself, make your diet public by telling as many people as you can about the healthy choices you are intending to make.

Not only that, by telling your spouse, friends, family members and coworkers about your diet goals, you will increase your accountability, and even get some support. It’s really motivating when you know that your close social circle is waiting on you and you don’t want to fail them down.

Action Step

Take your weight loss goals and broadcast them via social media websites like Facebook and Twitter. I strongly urge you also to post “before and after progress pictures”, as well as your daily eating menus, and workouts. Write also about some of the inner demons, frustrations and problems you are facing. 

35. Ease the Stress

Stress and fat gain go hand in hand. If you’re stressed all the time, your body goes through a catabolic (or breakdown) phase, making it harder to burn fat or add muscle mass. On the other hand, if your body is well recovered especially between hard workouts you burn fat more efficiently and add muscle mass easily. That’s what’s known as the anabolic (or building) phase. Why Zebras Don’t Get Ulcers is an awesome read that delves deep into the devastating effects of stress.

Action Step

Prevent exercise-related stress by incorporating the right recovery strategies such as ample sleep, nutritious diet, plenty of rest between each workout. Plus, try also to eliminate other stress-triggers from your life, especially relationship conflicts, work-related stress, and the notorious “grey-zone”. 

36. Eliminate Distraction

Nowadays we live in a world full with distractions. Our attention is being pulled to all direction at all times. We can’t stop texting, chatting, surfing the net, and seems like we are attached to our cell phones, laptops, etc. And this attachment is taking a toll on our waistline. However, if you are serious about your weight loss effort exercise and diet wise you have to give it your full attention and focus.

Action Step

Next time you sit for a meal or go for a workout, toss your phone away, turn off the TV and get your mind focused on the task at hand. 

37. Use the Glycemic Index

Over the years, the Glycemic index has proven itself a practical tool for me. In fact, according to research, opting for a diet that’s low on carbs, not fat, is the best way to shed weigh and keep it off for good.

And the Glycemic index is a really useful ranking tool to help you judge which food should stay on your menu and which should go. Foods ranking high on the Glycemic index over 70 are usually loaded with sugars and starch think rice, potatoes, bread, pasta, flour-based food, and most processed foods. Therefore, since they score high on sugar, they boost blood sugar level quickly after consuming them, triggering a signal that floods your body with insulin, leading to hunger pangs and other health issues.

Action Step

Avoid any food that ranks above 70 on the glycemic index, making veggies and greens the bulk of your menu, and eating fruits in moderation. 

38. Don’t Eat in Front of the TV

Getting sucked into your favorite show will force you to lose track of how many calories you are taking in, thereby making you less aware of the nutrition choices you are making on the spot, leading to mindless eating. In fact, people who eat while watching TV, consume, on average, about 300 more calories than those who don’t chew in front of the tube, according to a study by the University of Massachusetts. In other words, TV is the catalyst to mindlessness and mindless easting.

Action Step

Next time you sit for a meal, turn off the TV (and the other distractions) and put your mind on the task at hand. You will enjoy your foods more that way and end up cutting at 300 calories a day, which is always a good thing. 

39. Add Protein to Every Meal

Protein is key for muscle growth and proper workout recovery, but what most dieters don’t know (or simply ignore) is that protein is also vital for weight loss. Here is why. Protein can help you feel satiated for longer, thereby helping you prevent cravings, unhealthy snacking and overeating.

Protein also slows down digestion, helping feel fuller for longer. And it’s also key for burning the fat without losing the muscles. According to study, to optimally protect your muscles as you shed the fat, you need to add protein to each meal.

Action Step

Add protein to every meal throughout the day especially breakfast or immediately following a run or a workout. Some of the best sources of protein include eggs, fish, chicken and grass-fed beef. 

40. Set a Kitchen Curfew for 12 Hours

If you are like most people, then the kitchen is the place where you have most of your meals (and snacks). Well, unless you are hiding snacks all over your house, then you need to REAALLY stop doing that. Late night snacking the post-dinner problematic sweet tooth is a source of great worry, and weight gain.

Most dieters are tempted to sprint to the kitchen after dinner’s done, looking for a snack to satisfy those late night cravings. Nevertheless, by setting a regular kitchen curfew, you will be saving up hundreds of empty calories from late-night snacks. According to a study by the University of Texas, late night snacking significantly boosts the total number of calories you take in.

Action Step

After dinner, and after finishing off with the washing and wiping, get a piece of masking tape and place it across your kitchen doorway, and declare your kitchen off-limits. Stop late-night eating and save up 300 or more calories a day. That’s the equivalent of 30 pounds a year. 

41. Personalize your Plan

Not all workouts are created equal. Not all diets are created equal. And not two people are alike. Everyone is different and responds differently to different diets and workout routines. A weight loss program that worked for me, or for your best friend, may not be the best thing for you. Therefore, as you are making changes in your life, keep in mind that nothing works a 100 percent of the time. And that sometimes you have to create your own, specific, weight loss plan.

Action Step

Go through all of the exercise and nutrition materials and tips you can get your hands on, pick the best advice, then develop a personalized program for you, based on your own fitness level, body type, personal affinities, and weight loss goals. You have to take all this information and make it work for you.

42. Step Away From the Scale

Although it’s vital that you weigh yourself on a regular basis, relying on the scale as the ultimate measuring stick is not that effective. In fact, in some cases the scale can lie and be a source of great stress and frustration. The scale is particularly unhelpful if it’s making you feel bad.

Action Step

Weigh yourself only once a week, and keep in mind that numbers on the scale are not that accurate. So monitor your progress (or lack thereof) by taking before and after photos during your weight loss journey. By using pictures to keep tabs on your progress, you will have more clarity on where you are heading. 

43. Get Plenty of Sleep

Lack of sleep can lead to overeating and weight gain. In fact, according to research from the University of Chicago, sleep deprivation can make you snack more, leading to overeating and weight gain. According to the researchers, subjects who only go roughly 5 ½ hours of shut-eye had more snacks during the day. Not only that, proper sleep is also key for brain function, recovery, athletic performance and maximum overall health and well-being levels.

Action Step

Optimize the time spent tucked under the sheets, aiming for at least 8 hours of high quality uninterrupted sleep during the night’s time. 

44. No Alcohol

When it comes to fat loss, alcohol can be a great hindrance. Alcoholic drinks are jam-packed with sugars and carbs that will compromise what you have worked so hard to achieve in a heartbeat.

Action Step

Do your best at cut down on your alcoholic drinks. In case, you had to drink, do this: go for your first one, slip gently, and then switch to a club soda with lime on your following order. 

45. Reward Yourself Occasionally

When you hit a major mile-stone whether it’s shedding 10 pounds or being able to run for 30 minutes without much huffing and puffing reward yourself for the victory. Treat yourself to something you savor and enjoy doing (or having).

By doing so, you will make the process of weight loss something you are looking forward to, which can help you with consistency and adding some fun to your weight loss resolution we all know that losing weight is hard work, and can turn sour if you don’t find ways to make it more fun. But please don’t reward yourself with food (unless it’s your cheat meal day). If you reward yourself for every pound you shed with a big box of chocolate, you will only be compromising your resolution and setting the stage for failure and disappointment.

Action Step

Do something you enjoy. Go watch a movie, or get a new pair running shoes, a manicure, a massage, have a date, read a fiction book you enjoy, a hot bubble bath, or binging on Game of Thrones or any other show you may like. 

46. Monitor your Progress

You cannot improve on what you can’t measure. This is a true maxim whether you are running your own company or trying to shave off some pounds. Therefore, be sure to track your progress or lack thereof throughout your training program. I usually use Bodyminder workout journal to keep track of my training program, but feel free to use any other type of journals as long as you are doing on a regular basis.

Action Step

On your weight loss journey, keep track of the following:  Body measurement especially around the waist and other troubled areas, bodyweight, body fat percentage, your exercises and workout plans, your daily calorie intake, your energy levels, etc. 

47. Get the Support you Need

As noted earlier, the people you surround yourself with can have a great impact on your results. Hence, make it a cardinal rule to only rub shoulders with supportive people, cutting away negative individuals from your life once and for all.

Having an accountability program is vital for weight loss success because it can provide you with the tools you need to gauge success, find solutions to problems, and motivates you as you move forward. In addition, having people showing you their support every step of the way is a great way to help you stay consistent. If you surround yourself with the wrong folks, you will sabotage your weight loss goals. In fact, anyone who does not support you shouldn’t in your tribe. Get rid of them and your body (and mind) will be forever grateful.

Action Step

Surround yourself with like-minded people who understand what you are going through, and may also have similar fitness visions. If you find it hard to enroll friends and/or family members in your mission, then sign up for weight management course, or participate in weekly support group meetings for as long as possible.

48. Be your Own Coach

The most successful and motivated people in the world are self-driven and self-motivated. They learned how to be their own coach especially when all the odds are stacked against them and no one believed in them and in their visions. Sure, outside help from family members, friends, even a health professional, is vital, but try also to tap into your inner coach. In the end, you are the one at the frontline, fighting every battle along the way.

Action Step

Take a deep look inside of your mind and heart and try to find what motivates you the most. It could be a vision of healthier body, being a role-model to someone else, or just feeling good about yourself. Whatever motivates you the most, find it, clarify it, hone it, and let it work for your advantage.

49. Eliminate the All-Or-Nothing Mentality

This is one of the classic mistakes I see many people make when they are trying to lose weight. The all-or-nothing type of a mentality can only lead to stress, unrealistic goals and a painful burn and crash at the end. And people who think this way quit at the first slipup.

Therefore, keep in mind that success is not all white or black, and that mistakes are a part and parcel of the process. You can’t go anywhere without making a mistake or two (or more!).

Action Step

Instead of fretting and losing sleep over the mistakes and the weak moments you are going to encounter, try to look onto the bright side by evaluating your slip-ups, assessing what happened, learning from them, and making the right changes.

See Also : 
- 5 Simple Steps to Lose 20 Pounds

Wednesday, December 23, 2015

Lose up to 10 pounds in 10 days

People all over the world are constantly looking for fast and effective ways to lose weight. Unfortunately, many extremely rapid methods of losing weight involve dieting plans that are hard to follow, very restrictive and even dangerous.

Lose up to 10 pounds in 10 days by drinking water

However, what if it were possible to lose up to 10 pounds in 10 days or less by doing something that’s a healthy habit you should already be following to some extent anyway? Keep reading to find out more.

Lose up to 10 pounds in 10 days

First Thing In The Morning

As soon as you wake up, drink between 10 and 20 ounces of water. It may be helpful to buy a 20-ounce reusable bottle and keep it on your bedside table. When you wake up and see it, you’ll remember to fill it up either all the way or halfway and start sipping.

Before And After Breakfast

Drink between eight and 16 more ounces of water within the next hour, and before you eat anything. If you’re a coffee or tea drinker, your consumption of those beverages will affect how much water you drink, as well.

For every cup of coffee or tea you enjoy, follow it up with between three and eight ounces of water.

Prior To Lunch And Dinner

Before digging into lunch or dinner, use water as an appetizer of sorts. Specifically, drink between eight and 16 ounces of water 20 minutes before your main meals, similarly to how you did after rising and before breakfast.

In The Evening Before Bed

Beginning a couple of hours before bedtime, drink between 10 and 20 ounces more. Do the whole regimen the same way moving forward.

Although it may seem a little tedious to drink so much during the course of the day, you may find it helpful to recognize patterns in the amounts consumed. For example, you drink the same amounts at the start and end of your days, before every meal, and after every cup of coffee or tea.

Why Does This Method Work?

Compared to many other diet plans, this one is relatively simple. It just involves consuming something you probably already have free access to in your home. Supporters of this method say it jumpstarts the brain’s metabolic processes, and causes water to be treated like food.

As soon as you drink that first amount of water in the morning, your brain begins using energy to help your system process the water.

Drinking so much water also relieves the burden on your liver, which is responsible for burning fat and turning it into energy. Drinking enough water is essential for proper kidney function.

When the kidneys are deprived of the fluid they need to thrive, the liver begins to compensate. If liver functioning is reduced, it can’t metabolize fat as quickly.

Although this way of losing weight may have you using the bathroom more than you’d like at first, your body should soon adjust, meaning your bladder can hold more liquid over time.

At least, give it a try for 10 days and see if the scale shows a difference. Unlike many diets, this one does not require costly materials or huge lifestyle changes, making it much easier to follow than most.

(Source: personalgrowth)

See Also : 

Friday, December 18, 2015

The Biggest Loser's secret weight loss drink revealed

The Super Effective Detox Weight Loss Drink Biggest Loser Producers Kept Secret from Viewers

The Biggest Loser is one of the most popular reality shows on television, and the weight loss transformations are what has viewers turning season after season. With so many people trying to lose weight, it’s no surprise that viewers of the show might wonder “How exactly do they lose weight so fast!”. It’s obvious to see that exercise plays a huge part of losing weight on the show. But with exercise there is only so many calories you can burn in a single day or week. So there also has to be another source of weight loss. Again diet plays an important role in weight loss, and the Biggest Loser contestants have great nutritional advice as well. But there is something the producers have been keeping under wraps in a serious way.

The Biggest Loser's secret weight loss drink revealed

A former finalist of the show who requests to stay anonymous said that the contestants were drinking a proprietary detox drink recipe at nearly every meal. The contestant was quoted as saying “They had us drinking the stuff constantly…..we’d get pretty sick of it since it’s practically all we’d drink….But I swear by that stuff I wouldn’t have come even close without drinking it” the contestant went on to describe how taking a break from the drink almost got them kicked off the show. “One week early on in the show I decided to take a break from the drink because I was just plain tired of it you know? My trainer was pretty upset about it and the producers told me that I really should be drinking it….I didn’t follow the instructions and when I weighed in that week I had my lowest weigh in yet. I wasn’t working out any less hard and nothing changed in my diet other than this drink….I was a believer after that.

I sucked it up and no matter how tired of it I was I kept drinking it all the way until the finale”. Now viewers of the show most certainly would want to know what this drink is and why it hasn’t been shared on the show yet. Well sources say that producers have been very protective of the recipe. Even trainer Jillian Michaels was banned from ever sharing this recipe after she left the show. Producers were so afraid that another weight loss show would utilize the drink that it became one of the Biggest Losers Biggest Secrets. It wasn’t until recently when our unnamed contestant shared the secret recipe with us. “I thought it was important people know one of the biggest secrets to my weight loss…I hope I don’t get in trouble with the shows producers but this is the drink recipe”

“You brew one cup of green tea, the better quality of green tea the better. Make sure you brew the green tea as strong as you can. The drinks we used to make started off with the darkest tea drink you can get. Then you add in 1 tablespoon of cranberry juice, the sugar free kind. Mix the juice in and it will get sort of a dark brown color to it. Then add one tea spoon of powdered cinnamon, and mix it into the drink. Add a small pinch of cayenne pepper, I would try to put as much as tolerable. Then squeeze a half of a fresh lemon into the drink. They always stressed that we use fresh lemons rather than pre-juiced. We would either drink this hot or refrigerate the drink and have it cold”

The secret Biggest Loser Finalist suggests that the viewers have the drink three times per day with each meal if possible or start slower and slowly incorporate it into more meals as you get used to it.

See Also: 

-- 5 Minute Workout Before shower