Sept. 28, 2018; by Briana McDonald; (SilverBulletin-UtopiaSilver.com) We all have different reasons why we might want to lose weight. For some of us we just want to get rid of those 5 to 10 pesky pounds while others have more weight to lose. One thing is certain which is whether you are aiming to lose 5 or 50, it can seem like such a challenge, especially when you want to see results quickly. Here I will share with you 10 secrets to fast and effective weight loss along with some more long term lifestyle changes to keep the pounds away.
As a mom of three I have gained and lost weight many times. My first pregnancy I gained 60 pounds, all of which I lost within a year after my son was born. My second pregnancy came with a 30 pound gain in weight, again all of which I lost. My third and final pregnancy I thankfully only gained 10 pounds which was more stubborn than the 60 I lost with my first son! The point to telling you all this is to say, I’ve been there. I know how challenging the journey can be, but believe me it is WORTH IT. So let’s dive into these secrets to fast and effective weight loss.
- Plan Your Workouts
Invest in a daily planner or some type of scheduling app that works for you to plan out your workouts. If you treat them like mandatory business meetings or something else that is really important in your life you won’t find reasons to ditch.
- Break Up Your Workouts
Who says you have to do 30 minutes all in one session? There is no harm in doing several short bursts of exercise throughout your day which science now says provide the same health and fitness benefits as a similar amount of exercise done in one longer workout and in some cases, reap even more rewards! (1)
- Lettuce, Turnips, Beets
Okay so this secret has two parts. Part one: eat more veggies and fruits! Swapping these foods vs other unhealthy snacks is not only going to rev up your metabolism but it’s going to help you feel so much better throughout the day. Part two: When you exercise, find a great upbeat play list that really puts you in the zone. You would be surprised how effective this one trick alone is!
- Begin Your Day With A Workout
Remember this doesn’t have to be 30 minutes all in one moment. Do a short burst, maybe 10 minutes of squats, squat jumps, lunges, kickboxing, etc. Just get your body moving! It’s a lot less likely you won’t find time during the day for a workout if you make it the first thing you do in the morning.
- Ditch the Scale
The scale is not your friend in the beginning of your weight loss journey and in fact it can derail you if you’re not careful. The best practice is to take pictures of your progress instead. Take a picture the same day of every week like a Monday or a Friday, wearing the same clothes, and you would be surprised how much change you can see in photographs over even just a few weeks! It will help give you that added momentum to keep up what you’re doing.
- Don’t Drink Your Calories
Some of your favorite drinks could have as many calories in them as an entire meal, so be careful what you drink. Not to mention the amount of sugars or artificial flavors/preservatives they may contain. Try to make your own healthier versions instead.
- Consume More Coconut Oil
Studies show that dietary coconut is safe and effective in reducing midsection fat in both men and women. In the women’s study the treatment group received two tablespoons of coconut oil (30 ml) daily over a period of 12 weeks, resulting in both a reduction in waist circumference as well as a boost in their healthy cholesterol levels. In the male study, obese men received two tablespoons of coconut oil per day, taken in 3 divided doses, half an hour before each meal, for one month. The men experienced an average of over one inch reduction in their waist circumference with no changes in their blood lipids. (2)
Invest in a Quality Vitamin D Supplement
I could fill an entire book with all of the amazing things vitamin D does for the body, but specifically for this article we will talk about weight loss. The exposure of human skin to UV light results in increased subcutaneous fat metabolism, that’s right, sunlight boost your metabolism. People who have lower levels of vitamin D are associated with having greater visceral fat. Also, there is a growing body of research showing that vitamin D deficiency is linked to obesity. (3)
- Drink More Water
Most of the time the hunger we experience isn’t really hunger at all but our bodies begging us for more water. So it is of the utmost importance that we are drinking enough water throughout the day to stay hydrated. Remember that drinking water will help flush toxins out of your body and will help keep your metabolism running optimally. A 2013 study showed 14 healthy men and women increased their metabolic rate by 30 percent after drinking about 16 ounces of water. (4)
- Eat Slowly
Remember that it takes about 20 minutes for your stomach to register that it’s full so while you chew, you brain is processing that you are eating and chewing releases enzymes for pre-digestion. When you begin mindful eating, where you make yourself slow down and really enjoy the flavor of your food, it will help you consume fewer calories, ease digestion, and help your brain catch up with your body.
I hope these 10 secrets to fast and effective weight loss help you find motivation or inspiration on your weight loss journey. Remember to make a plan and stick to it! And if you don’t have a plan, you’re destined to fail so put pen to paper now and build from there! You can do this!
PLUS ONE, from the Editor:
Always eat a light breakfast, even if it is simply yogurt or cereal with nuts and fruit and a boiled egg. Skipping breakfast can trigger the body into a fat storage mode after not eating since the day before.
Briana McDonald-is a natural health writer and contributor to the Silver Bulletin e-News Magazine (Utopia Silver Supplements). She does free-lance health article writing as well as website and ad design.
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