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Eight Simple Ways To Lose Weight And Keep It Off
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EIGHT EASY STEPS TO LOSE WEIGHT FAST
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The countdown to Memorial Day has begun. Just in time, best-selling author Kathy Freston has new book The Lean: A Revolutionary (and Simple!) 30-Day Plan for Healthy, Lasting Weight-Loss, which offers easy tricks to shed pounds fast and keep them off for good.
EIGHT EASY STEPS TO LOSE WEIGHT FAST
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The countdown to Memorial Day has begun. Just in time, best-selling author Kathy Freston has new book The Lean: A Revolutionary (and Simple!) 30-Day Plan for Healthy, Lasting Weight-Loss, which offers easy tricks to shed pounds fast and keep them off for good.
EIGHT EASY STEPS TO LOSE WEIGHT FAST
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Instead of a strict diet that tells you all the things not to eat, Freston suggests a better way: crowd out instead of cut out. Essentially, you focus on what to do vs. what not to do by slowly working good habits into your routine. After time, you're eating and drinking so many healthy things that you don't have room for the bad stuff.
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EIGHT EASY STEPS TO LOSE WEIGHT FAST
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To keep the doctor away and melt pounds, Freston suggests eating an apple every day. These fruits are full of an especially good fiber called pectin, she says, which slows down the process of digestion and keeps you feeling fuller for longer.
EIGHT EASY STEPS TO LOSE WEIGHT FAST
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Freston advises drinking an 8-ounce glass of water at least eight times a day, and more importantly, to drink water immediately before a meal. This technique, called pre-loading, literally fills up your stomach so you get full faster and don't eat as much. In one study, participants who drank two cups of water before eating lost five pounds more fat than those who did not.
EIGHT EASY STEPS TO LOSE WEIGHT FAST
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Freston says one of the easiest things you can do to speed weight-loss is to add two tablespoons of flaxseed into your daily regimen--mixed into your morning oatmeal, blended with a smoothie or sprinkled over soup or salad. Flaxseed is full of fiber so fills you up and keeps you feeling full. It can be found in the health food section of the grocery store or a specialty store like GNC.
EIGHT EASY STEPS TO LOSE WEIGHT FAST
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Freston describes dairy milk as designed to nourish a baby calf and help it quickly put on a thousand pounds. Because adult humans don't need the fat, lactose and growth hormones, she advises switching dairy milk for a non-dairy alternative like soy, almond, hemp or rice milk.
EIGHT EASY STEPS TO LOSE WEIGHT FAST
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One of the good things about Freston's plan is that she advises eating the foods you love but swapping in healthier alternatives where possible. An easy trick is switching one animal product in your routine for a plant-based product. Instead of hamburger, have a veggie burger. Instead of a chicken taco, have a black-bean taco. Over time, these little changes add up.
EIGHT EASY STEPS TO LOSE WEIGHT FAST
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Just as you would schedule your workday with clearly defined meeting times, goals and to-do lists, Freston advises scheduling your eating and exercise habits to help hold yourself accountable. As you move through the day (8AM: oatmeal with flaxseed, 11AM: apple and water, etc.), you'll feel accomplished as you check things off your list.
EIGHT EASY STEPS TO LOSE WEIGHT FAST
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Many of us are emotional or thoughtless eaters, shoving down food in a trance-like state. To curb this bad habit, Freston recommends stopping for five minutes a day, closing your eyes and reviewing your state of being mentally and physically. Then you'll be less likely to over-eat as a way of self-soothing because you've taken a moment to register how you're feeling and why.
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Eight Simple Ways To Lose Weight And Keep It Off
2 Simple Steps To Lose Weight WITHOUT Exercise!
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I laugh whenever I see an article claiming to give the reader the 100 best diet tips or 50 easy ways to lose weight. Why? Because weight loss isnt that complicated. You dont need to do 150 different things. In fact, weight loss requires just 2 simple steps. Guess what else? Neither of these steps is exercise if you dont want it to be.
(Before you get to the 2 steps, please understand this: You should exercise. Its good for your body, mind, soul, spirit, chi and whatever other wacky things you can come up with. Exercise provides many more positive health benefits than just weight loss alone. Yes, even more than giving you hot, sexy, toned arms and legs and a defined, chiseled, sculpted chest and abs. Exercise is the complete opposite of a bad thing. Got that? Good.)
With that being said, heres the 2 simple steps to lose weight without exercise
Step 1:
Figure out your daily calorie maintenance level. This is the number of calories your body needs to burn each day to do, ya know, things. For example, living and standing. Getting this number (or a close enough estimate) is quite easy. To do this, use the quick and easy calorie maintenance level calculator about 6 paragraphs from the top of the weight loss diet plan page. That should give you the close enough estimate.
Since its impossible to know for sure if that estimate will be close enough for everyone, a second option for figuring out your calorie maintenance level is described directly below the calculator. Youre welcome to use both methods if you want.
Step 2:
Once you know your calorie maintenance level, its time for some very basic subtraction. If you failed second grade math, now would be the time to go get a calculator. There are about 3500 calories in 1 pound. So, if you were to eat 3500 calories less than your body needs each week, you would end up losing 1 pound per week. Since there are 7 days in a week, this comes out to be 500 less calories than your maintenance level each day. (3500calories 7days = 500calories less per day)
Heres an example
Lets say your daily calorie maintenance level came out to be 3000 calories. To lose 1 pound per week, you need to eat 500 less calories a day. So, in this example you would start to eat 2500 calories per day from now on. Doing so would create a total deficit of 3500 calories a week and therefore cause a weight loss of about 1 pound per week.
And there you have it the 2 simple steps to lose weight without exercise.
Done.
Oh, and by the way, if you are wondering why there was no mention of protein, carbs or fat, or you felt these 3 steps were lacking some detail and explanation, its because what you just read was nothing more than a very brief summary of The Lose Weight Diet.
Dont sweat it though, because you can learn all about protein, carbs and fat, and get all of the detail and explanation you desire by checking out the 3 phases of this completely free and non-commercial weight loss plan right here:
Phase 1: Learn How To Lose WeightPhase 2: Create Your Weight Loss Diet PlanPhase 3: Continue Losing Weight And Keep It Off
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2 Simple Steps To Lose Weight WITHOUT Exercise!
What is balance training? | Types Of Exercise Programs …
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Traditional balance training was always tested and addressed in a static environment. An example is the individual was asked to stand on one foot, and see how long they could hold it. The results then one indicate their level of balance. Over the years though, experts began looking at balance through a different lense. Identifying balance as the ability an individual can move away from their body's base of support through various movements patterns, and return efficiently to the starting position. Balance training can be incorporated by utilizing authentic drivers (arms, legs, head, eyes) or balance tools. As always balance training needs to be individualized to the person/task/goal. A general progressive balance training program might look like this:
Balance Leg Reaches: Standing on one foot (ensuring safe environment) reach opposite leg away from starting position to various angles of motion returning to balance start position each repetition.
Balance Arm Reaches:Standing on one foot (ensuring safe environment) reach arms away from your hips to various heights and angles of motion returning to balance start position each repetition. The individual could reach arms from hips to knees, hips to shoulders, shoulder to overhead for examples.
Lunges: Perform lunges at various angles of motion (forward/backwards - laterals - right&left rotations) and return to start position after each rep. Challenges can include how far away you can lunge, adding arm reaches with lunges, starting from a 1 leg balance position-lunging-and returning to balance position.
Hopping: Perform hopping patterns similiar to lunging patterns, The individual can hop 1 foot to the other foot or same foot to same foot, returning to start position each time.
* It is important to work within your thresholds with the above movements. Meaning you move as far away, fast or slow, how high by your ability to control the motion and return safely to the starting position each rep. Once you can control your own body, the individual can progress to adding equipment to the balance program.
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Evidence-Based Falls Prevention Programs | NCOA
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Learn about Evidence-Based Falls Prevention Programs
Explore the evidence-based programs on this page that are proven to help older adults reduce their risk of falling. Visit this webpage to find a program near you!
View the Falls Prevention Programs: Saving Lives, Saving Money infographic for information on the impact of falls among older adults and the benefits and return on investment of evidence-based falls prevention programs.
A Matter of Balance is an 8-week structured group intervention that emphasizes practical strategies to reduce fear of falling and increase activity levels. Participants learn to view falls and fear of falling as controllable, set realistic goals to increase activity, change their environment to reduce fall risk factors, and exercise to increase strength and balance.
Bingocize is a 10-week program that combines a bingo-like game with exercise and health education. The unique addition of bingo addresses many of the barriers to older adults participation because the game is fun, familiar, and done in a group setting. The program has been shown to increase older adults functional fitness, health knowledge, and social engagement in a variety of settings. The overall goals of the program are to help older adults improve and/or maintain mobility and independence, learn and use health information focused on falls reduction and other health-related behaviors, and socially engage with other older adults. A mobile app version is also available.
CAPABLE (Community Aging in Place Advancing Better Living for Elders)is a five-month structured program delivered at home to community dwelling older adults to decrease fall risk, improve safe mobility, and improve ability to safely accomplish daily functional tasks. CAPABLE is delivered by an occupational therapist, who makes six visits to each participant; a nurse, who makes four visits; and a handyman, who contributes up to a full days workproviding home repairs, installing assistive devices, and making home modifications. Participants work with the therapist and nurse to identify three achievable goals per discipline, examine the barriers to achieving those goals, and make action plans, supported by changes to the home and medication environment, to achieve those goals.
EnhanceFitness is low-cost, evidence-based group falls prevention and physical activity program developed specifically for older adults. The exercises have been packaged into a formal regimen focusing on four key areas important to the health and fitness of mature participants: low impact cardiovascular; dynamic/static balance work, strength training and stretching. Classes meet three times a week, an hour each session, providing social stimulation as well as physical benefits.
FallsTalk is an individual program for anyone who has experienced a fall or regular loss of balance; regardless of walking ability, medical condition, mobility or fitness level. The program begins with a personal FallsTalk Interview in-home or community space to discuss their unique situation. The intervention consists of initial and follow-up interviews with a trained facilitator, daily personal reflection (2-3 min.), 3 brief weekly and then monthly check-in calls. Clinical trials and community results provide evidence that FallsTalk significantly reduces falls compared to untreated fallers.
FallScape is a customized program for anyone who has experienced a fall or regular loss of balance; regardless of walking ability, medical condition, mobility, cognitive or fitness level. FallScape consists of one or two training sessions with a set of brief (less than 1 min.) multimedia vignettes that are selected specifically to help an individual prevent falls in their own unique situation. FallScape is offered in-home or community space in conjunction with FallsTalk. Research shows that Participants achieve maximum benefit with the addition of this multimedia training.
Fit & Strong! is an evidence-based physical activity/behavior change intervention that has been successfully implemented in multiple community-based settings. Participants are older adults who have lower extremity joint pain and stiffness related to osteoarthritis. Fit & Strong! blends a multiple component exercise program with group problem solving/education using a curriculum designed to facilitate arthritis symptom management, confidence in ability to exercise safely with arthritis, and commitment to lifestyle change. Before the end of the 8-week Fit & Strong! program, participants meet with the instructor to develop individualized exercise plans that foster ongoing maintenance of a balanced physical activity routine
Healthy Steps for Older Adults (HSOA) is an evidence-based falls prevention program for adults ages 50 and over. The program is designed to raise participants fall prevention knowledge and awareness, introduce steps they can take to reduce falls and improve their health and well-being, and provide referrals and resources. Two 2-hour workshops are offered to interested individuals in the community at facilities such as senior community centers and health care organizations.HSOAwas developed by the Fall Prevention Initiative of the Pennsylvania Department of Aging.
Healthy Steps in Motion (HSIM) is an exercise program designed for people of all fitness levels. The program is a one-hour session twice a week for eight weeks, and is taught by certified instructors; it starts witha warm-up, followed by strength & balance exercises and ends with a cool down-stretch. There are three levels so participants can continue HSIM as long as they like.HSIM strives to reduce the risk of falling by building body strength, increasing flexibility, and improving balance.HSIM can be offered at senior centers, older adult living centers, recreation centers, hospitals, YMCAs/YWCAs, and more.
The Otago Exercise Program (OEP) is a series of 17 strength and balance exercises delivered by a Physical Therapist or a Physical Therapy Assistant in the home, outpatient or community setting that reduces falls between 35 and 40% for frail older adults. This evidence-based program calls for Physical Therapists to assess and progress older adults through an 8 week clinical phase and then the older adult is transitioned to a self-management phase for 4 10 months. During this time, the older adult is supported by monthly phone calls and check ins at months 6 and 12 if needed. There are opportunities for Physical Therapists to collaborate with community providers to support dissemination and implementation of the OEP.
Stay Active and Independent for Life (SAIL) is a strength, balance and fitness program for adults 65 and older. Performing exercises that improve strength, balance and fitness are the single most important activity that adults can do to stay active and reduce their chance of falling. The entire curriculum of activities in the SAIL program can help improve strength and balance, if done regularly. SAIL is offered 3 times a week in a one hour class. SAIL exercises can be done standing or sitting. The primary target audienceis community-dwelling older adults (65+) and people with a history of falls. The SAIL program is able to accommodate people with a mild level of mobility difficulty (e.g. people who are occasional cane users).
About 30% of older people who fall lose their self-confidence and start to go out less often. Inactivity leads to social isolation and loss of muscle strength and balance, increasing the risk of falling. Stepping On aims to break that cycle, engaging people in a range of relevant falls prevention strategies.
Many studies have shown Tai Chi to be one of the most effective exercises for preventing falls. Tai Chi for Arthritis helps people with arthritis to improve all muscular strength, flexibility, balance, stamina, and more.
Tai Ji Quan: Moving for Better Balance is an evidence-based falls prevention program delivered in two one-hour sessions each week for 24 weeks. Each session consists of warm-up exercises; core practices, which include a mix of practice of forms, variations of forms, and mini-therapeutic movements; and brief cool-down exercises.
Moving For Better Balance is a 12-week instructor-led group program designed to improve strength, mobility, flexibility, and balance for enhanced overall physical health and better functioning in daily activities. Participation in the program may also result in better mental health, reduced stress, improved memory and cognition, and increased self-esteem. The program, based on the principles of Tai Chi, teaches eight movements modified especially for falls prevention.The program is targeted toward individuals 65 years or older who are physically mobile with impaired stability and/or mobility, or individuals 45 years or older with a condition that may impact stability and/or mobility.A YMCA membership is not required to participate in the program.
For more details on these programs, download theSelect Evidence-Based Falls Prevention Programs.
NCOAs National Falls Prevention Resource Center has established a review process for program developers and others to apply for possible inclusion on the approved list of programs for future falls prevention discretionary funding opportunities through the Administration for Community Living. Programs approved through the process will alsosatisfy thecriteria forOlder Americans Act Title III-D support. Please visit the Evidence-Based Falls Prevention Programs Review Council webpage for more information and instructions to apply.
A barrier to delivery of falls risk assessments in clinical settings is lack of a dedicated Current Procedural Terminology (CPT) code for this service. However, providers are able to counsel their patients regarding falls risk and bill payers using existing Evaluation and Management (E/M) CPT codes. This CPT Code Flyer provides detail on which CPT codes to use for falls assessment and intervention. Information about falls-related quality indicators as a means to incentivize providers to conduct falls prevention activities is also included on the resource.
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Evidence-Based Falls Prevention Programs | NCOA
Corpus Christi Snap Fitness USA
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HGH, Human Growth Hormones. Your #1 online source for HGH …
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EUR (Euro) Wednesday, November 1, 2017:0.86 Wednesday, November 1, 2017 CAD (Canadian Dollar) Wednesday, November 1, 2017:1.29 Wednesday, November 1, 2017 GBP (British Pound Sterling) Wednesday, November 1, 2017:0.75 Wednesday, November 1, 2017 JPY (Japanese Yen) Wednesday, November 1, 2017:113.95 Wednesday, November 1, 2017 CNY (Chinese Yuan) Wednesday, November 1, 2017:6.60 Wednesday, November 1, 2017 INR (Indian Rupee) Wednesday, November 1, 2017:64.56 Wednesday, November 1, 2017 MXN (Mexican Peso) Wednesday, November 1, 2017:19.14 Wednesday, November 1, 2017 -- -- - AED - ALL - ANG - ARS - AUD - AWG - BBD - BDT - BGN - BHD - BIF - BMD - BND - BOB - BRL - BSD - BTN - BWP - BYR - BZD - CHF - CLP - COP - CRC - CUP - CVE - CYP - CZK - DJF - DKK - DOP - DZD - ECS - EGP - ERN - ETB - FJD - FKP - GIP - GMD - GNF - GTQ - GYD - HKD - HNL - HRK - HTG - HUF - IDR - ILS - IQD - IRR - ISK - JMD - JOD - KES - KHR - KMF - KPW - KRW - KWD - KYD - KZT - LAK - LBP - LKR - LRD - LSL - LTL - LVL - LYD - MAD - MDL - MKD - MMK - MNT - MOP - MRO - MUR - MVR - MWK - MYR - NAD - NGN - NIO - NOK - NPR - NZD - OMR - PAB - PEN - PGK - PHP - PKR - PLN - PYG - QAR - RON - RUB - RWF - SAR - SBD - SCR - SEK - SGD - SHP - SIT - SLL - SOS - STD - SVC - SYP - SZL - THB - TND - TOP - TRY - TTD - TWD - TZS - UAH - UGX - UYU - VND - VUV - WST - XAF - XAG - XAL - XAU - XCD - XCP - XOF - XPD - XPF - XPT - YER - ZAR - ZMK -
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HGH, Human Growth Hormones. Your #1 online source for HGH ...
Shop Growth Hormone Supplements – hgh.com
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EUR (Euro) Wednesday, November 1, 2017:0.86 Wednesday, November 1, 2017 CAD (Canadian Dollar) Wednesday, November 1, 2017:1.29 Wednesday, November 1, 2017 GBP (British Pound Sterling) Wednesday, November 1, 2017:0.75 Wednesday, November 1, 2017 JPY (Japanese Yen) Wednesday, November 1, 2017:113.95 Wednesday, November 1, 2017 CNY (Chinese Yuan) Wednesday, November 1, 2017:6.60 Wednesday, November 1, 2017 INR (Indian Rupee) Wednesday, November 1, 2017:64.56 Wednesday, November 1, 2017 MXN (Mexican Peso) Wednesday, November 1, 2017:19.14 Wednesday, November 1, 2017 -- -- - AED - ALL - ANG - ARS - AUD - AWG - BBD - BDT - BGN - BHD - BIF - BMD - BND - BOB - BRL - BSD - BTN - BWP - BYR - BZD - CHF - CLP - COP - CRC - CUP - CVE - CYP - CZK - DJF - DKK - DOP - DZD - ECS - EGP - ERN - ETB - FJD - FKP - GIP - GMD - GNF - GTQ - GYD - HKD - HNL - HRK - HTG - HUF - IDR - ILS - IQD - IRR - ISK - JMD - JOD - KES - KHR - KMF - KPW - KRW - KWD - KYD - KZT - LAK - LBP - LKR - LRD - LSL - LTL - LVL - LYD - MAD - MDL - MKD - MMK - MNT - MOP - MRO - MUR - MVR - MWK - MYR - NAD - NGN - NIO - NOK - NPR - NZD - OMR - PAB - PEN - PGK - PHP - PKR - PLN - PYG - QAR - RON - RUB - RWF - SAR - SBD - SCR - SEK - SGD - SHP - SIT - SLL - SOS - STD - SVC - SYP - SZL - THB - TND - TOP - TRY - TTD - TWD - TZS - UAH - UGX - UYU - VND - VUV - WST - XAF - XAG - XAL - XAU - XCD - XCP - XOF - XPD - XPF - XPT - YER - ZAR - ZMK -
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The Only Crash Diet to Use to Lose Weight Fast | Reader’s …
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Diet & Weight Loss
You want to lose weight fastis it possible to crash diet safely? Dietitian Christy Brissette reveals how you can without harming your metabolism.
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Face it, if you want to lose weight over the long haul, your best bet is to make sustainable, long-term lifestyle changes like the nine simple ones this woman made to shed 45 pounds and keep them off. But sometimes life comes at you fast and you need a fast solution. One smart lifestyle change is to eat plenty of veggiesespecially for someone looking to lose weight. Vegetables are nutrient-packed and provide plenty of filling fiber with hardly any calories. Plus, non-starchy veggies have a high water content, so they hydrate you while filling you upthe perfect combination for weight loss.
Starchy veggies (like potatoes) and processed whole grains (like whole-wheat bread) are foods Id normally recommend eating in moderation, since they provide plenty of nutrients, fiber, and healthy carbs. However, high-carb foods arent your best friend when youre looking to drop water weight. Essentially, when your body stores excess carbs, it stores them with water. So replacing carb-heavy foods with non-starchy veggies that still provide filling fiber without as much water retention is the way to go. For a week before your event, you can swap out the starchy carbs for more non-starchy vegetables to lose some water weight. (These are 10 things experts wish you knew about water weight.)
Aim for filling at least half of your plate with non-starchy veggies like asparagus, peppers, broccoli, cauliflower, mushrooms, spinach, kale, cucumbers, and more. This is a great idea for everyones health, not just people wanting to lose weight.
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Another healthy change that will help you look better is to cut back on salt. Sodium causes your body to hold onto excess water, so eating a high-salt diet means youre likely storing more water weight than necessary. Check to see if you have any of the seven clear signs youre eating too much salt. If youre in a rush to lose weight fast, cut out added salt as much as possible. That means keep ditching the salt shaker and avoiding processed and packaged foods, where added salt is pretty much inevitable.
Try making food from scratch rather than eating out before your big event to further limit sodium and fight bloat. Even at healthier restaurants, sodium levels tend to be through the roof.
Avoiding salt doesnt mean your food has to be bland. Experiment with using different herbs and spices. Try adding fresh cilantro and cumin to grilled fish, lemon and rosemary to chicken, or ginger and Chinese five spice to tempeh or beef. Pick up some spice blends from your local market to help add more spice to your life just read the ingredients and make sure theres no salt added.
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It seems counterintuitive to drink lots of water when youre looking to lose weight fastespecially water weightbut staying hydrated is one of the most important steps you can take to lose weight. People often mistake thirst for hunger, so staying hydrated allows you to be more in touch with the times when you are actually hungry, rather than just thirsty. Plus, a lot of good things happen to your body when you drink enough fluids.
Drinking water before you eat has also been shown to lead to increased weight loss by decreasing the amount you eat at meals. Its hard for your eyes to be bigger than your stomach when youre already full from downing plenty of water! Staying hydrated also promotes good digestion, so youre less likely to end up backed up and bloated.
Keep a water bottle with you at all times and aim for drinking eight-plus cups a day. Eliminate sugary beverages like soda, juice, or sweetened coffee or tea since theyre calorie bombs without much nutritional benefit. Throw in lemon slices or chopped fruit and herbs to your water to add flavorit will encourage you to drink more!
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The Only Crash Diet to Use to Lose Weight Fast | Reader's ...
35 Easy Steps: How to Lose Weight in 2 Weeks – Fitness-Spell
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If you ask anyone on this planet what they would like to change about their body, 99% would say-WEIGHT!
A lot of people struggle with losing weight and just cant find the right path to follow for their weight loss journey. But what if I tell you how to lose 20 pounds in 2 weeks. It almostseemsimpossible right?
Losing weight not only is going to boost your confidence, but it will also help you stay healthy and make you live longer.
Here are simple tips and tricks on how to lose weight: We all know that our day starts in the morning, but so does your weight loss journey:
1) First thing to do when you wake up is to consume some warm water with lemon juice. It will boost your metabolism and aid in faster weight loss.
2) Eat at least 5 times a day! I know allot of people think that eating fewer meals will help you lose weight, but that is all wrong. If you eat small portions throughout the day, it will help your body to take good nutrients from food and reject bad ones.
3) Another simple trick to lose weight is to drink loads of water every day. And if you dont like the taste of bare water, you can always squeeze some lemon juice in it. This will also help you get closer to lose 20 pounds.
4) Cut out on the carbs! Your bodies need carbohydrates to survive but only good ones, not chocolate or hamburgers. Fat and grease from these foods sticks to your body and doesnt leave for a long time. Soon they gather in layers and you start gaining weight.
If you really want to dedicate yourself to weight loss, you can follow these simple ways on how to lose 20 pounds in 2 weeks:
5) Drink apple cider vinegar on an empty stomach. This simple fluid will boost your metabolism and fill your stomach like crazy, you dont ever need to be afraid of not losing weight ever again.
6) Drink green tea after every meal. This tasty tea will help you in achieving your goal in less than a month. It also has other great nutrients that will help you in maintenance of your health.
7) Run before your first meal. This is very important because it boosts your energy and it is also a more effective way of burning calories.
8) Replace one meal with fruits.
9) Eat healthy carbohydrates. Carbs like nuts or avocado are great for weight loss.
10) Drink water while eating If you drink water while eating a delicious slice of pizza, it is proven that eventually, youll get bored of it and stop eating.
11) Dont stay calm for your metabolism to work at its best, you should be in movement constantly.
12) Make your own food If someone else makes your dinner it is more likely that you are going to eat it all.
13) Stop making excuses Dont think you can make excuse for eating unhealthy or not exercising. It will all stop you from achieving your goal. Mistakes happen, but you should never stop.
14) Motivation: Lastly, the most important thing is to be motivated through entire weight loss journey. Find some inspirational quotes or pictures to keep you motivated. But remember you, yourself should be your biggest motivation.
Lots of people say that weight loss is 80% diet and 20% exercise. Even though it is kind of correct, to stay on the right track you should focus on your diet and exercise. Without diet and exercise, there is no result.
Go to the gym, or any other exercise that you should be preferably done in the morning. The reason being that after you take your daily meals, your body starts to become heavy, which will limit you from exercising to a good extent.
Morning time is the best and fresh time. You can take your protein shakes with you to the gym if you are not affected by its contents. Whey or Casein proteins are high sources of proteins derived from milk. You should also keep in mind that your protein powder is a renowned company.
15) Avoid fat burners and any kinds of steroids, They might bring you immediate effect but can surely cause you long time consequences.
16) Your breakfast should be heavy, lunch a little bit less and the dinner should be the lightest. Night time is for sleep and because there is no physical activity at rest time, so the dinner should be light.
17) Consume oats. They are rich in fiber and favor fat loss.
18) Avoid egg yolks and stuff like butter, ghee, fast foods, etc.
19) Consider exercise, if you go to the gym, you can go for sit-ups, ab crunches, squats, deadlifts, etc. for losing weight, especially your belly fat. And if you are not a student in the gym,you can go for crunches and sit-ups along with the plank exercise, some running, some jumping, etc.
Summarizing all these, the important point to note is that you should try to give at least an hour of exercise daily to lose weight quickly and safely.
Here are some diet and exercise tips to make you stay on track
Diet:
20) Have 1 cheat meal per week. You are not going to gain all weight back if you eat 1 cheat meal per week. It is just going to remind you that there is something waiting for you.
21) Ginger is amazing for weight loss, and you can drink it as an ingredient in your daily cup of tea or even slice it into a fruit salad.
22) Replace snacks with nuts as the are a tasty alternative for all those unhealthy snacks that you are used to eating. They fill you up quickly and have loads of healthy benefits.
23) Dont starve yourself, if you dont eat anything for some period of time, your body will go into starvation mode and once you start eating normally you will gain all the weight back again.
Exercise:
24) Cardio has always been known to be the best type of exercise for burning fats and calories. Exercises like running or cycling will show great results in no time.
25) Light weights If you want to tone certain parts of your body, lifting light weights will help you lose weight in places that you want.
26) Dont overdo yourself This is very important because a lot of exercising in once can lead to muscle pain or even worse. Do as much as you can and stop when you need to.
Now you might be thinking, what are some healthy food items that will help you to lose weight. Many of us might be vegetarians and many, non- vegetarians. So, combining foods for both the category of people, we can prepare a huge list of healthy foods.
These include green vegetables, cruciferous vegetables, fish, chicken breast, beef, beans and legumes, tuna, broccoli, cabbage, cauliflower, almonds, avocados, cottage cheese, etc.
27) Choose food with high protein content and less fat. There are two types of fats, one being good fat and the other being bad fat. Good fats are monosaturated fats. Their primary source is olive oil. It helps to reduce bad fat in your body.
Good fat also includes polyunsaturated fats found in fish, sunflower oil, nuts and corn. Lastly, good fats include Omega-3 polyunsaturated fats that are found in fishes like salmon or in vegetable oil.
Avoid Bad Fats
28) Avoid bad fats, which include Saturated fats and Trans fat. Saturated fats are found in butter, hard cheese, coconut oil, etc. And Trans fat is found in Dairy products, margarine, etc.
A lot of people ask the same question: What to eat to lose weight. Some think its all about calories, but that is not the case here.
Here is a list of foods you should eat if on a weight loss regime:
29) Fresh fruits:Fresh fruits, especially the ones with loads of water content are great for weight loss as they provide you sugar as well and your body needs it to be fully function.
30)Raw vegetables: Even though some raw vegetables are not as tasty as they taste after being cooked or fried, raw vegetables have all important nutrients that your body needs for its healthy functioning.
31) Nuts:Nuts are the best thing you can eat while on a diet but do not consume nuts excessively.
32)Fish: Fish is a great alternative to meat, and it is way healthier than red meat or bologna.
33)Eggs: There are a lot of diets that include eating even up to 12 eggs a day. But to keep it healthy, one egg a day is probably the best way to go. It has a lot of great benefits and will also help you with weight loss.
34)Cinnamon If you only put 1 teaspoon of cinnamon in your cup of green tea then you can see a major difference in your weight in less than a month.
35) Honey: Last but not the least, honey. It is a great sugar alternative for your hot beverages or even when you need something sweet. It is healthy and tastes well mixed with cinnamon and ginger. Honey can be used as a substitute for sugar in majorly all delicacies.
Finally, a word of recommendation would include the fact that eat small meals at regular intervals and do not be lethargic in your daily routines. It will not only help in weight loss but, will also make you feel healthy and stress free.
To conclude, diet and exercise do not exist only for people who want to lose weight. These do have a major impact on your overall health and your entire appearance. People who eat healthy and exercise regularly, usually have a healthier life, longer hair, cleaner and glowing skin, longer nails and obviously a much longer life span. Also, since it is proven that people with healthy lifestyle live longer, so it is now your responsibility and job to decide, whether you want to continue living your life as you are living now, or do you want to improve yourself as a person and give your body a chance to shine in its full glow and live longer.
Finally, after all, the discussion, and after getting a clear idea on how to lose weight quickly and safely, you should keep in mind that success does not come to you without hard work.If you follow the correct steps, you will obviously reach the topmost floor. So, work hard and get yourself motivated by watching some weight transformation videos on the internet.
Always do follow the advice of an experienced health expert. Last, but not the least, your motto should be STAY LEAN AND STAY FIT.
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35 Easy Steps: How to Lose Weight in 2 Weeks - Fitness-Spell
Food and Diet – CNN
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Food and Diet - CNN