Losing weight can be something a lot of people struggle with, however it’s all down to making small changes that you can keep on top of. Here is some advice about making those changes.
It is possible to boost your metabolism for an entire day after you exercise by making one small change in the way you work out. Simply add in intervals. What this means is that when you are engaging in cardio, whether it be swimming, walking or something else, you simply go hard for short periods of time. When you up the intensity, your metabolism goes up as well. And the best part is that it doesn’t go down right away; it takes quite a while to slow, which means you are burning calories for a significant amount of time after you are finished exercising.
For example, if you love going on an evening walk, try adding in a quick jog every five minutes or so. You don’t have to run for long; thirty seconds should do it to start with. As your stamina increases, you can also increase the amount of time that you jog. Ultimately, you want to go as hard as you can so that you feel it when you are finished with your interval.
Don’t Eat Fast
It takes a while for your brain to figure out that you are full. That is why eating quickly is so dangerous; you are much more likely to overeat because your brain simply hasn’t had time to send a signal to the rest of your body indicating that you should stop. Therefore, make an effort to chew your food well. Doing so will naturally slow you down, and you are much more likely to eat less at meal time. Research is in favor of this tip as well; studies show that faster eaters tend to gain more weight and are also more likely to be obese.
Focus On Your Muscles
Your organs stay static in terms of their metabolic needs. Your muscles are a little different, however. They consume more calories when they are bigger. Therefore, if you want to lose weight, try and work on the biggest muscle groups that you have. It won’t take long; you should only need to dedicate about half an hour to the process. Start out with the strength training three times per week and watch as your muscles start to take care of all those extra calories for you.
Pick The Smaller Plate
Food plates are big. That is not a good thing, because it is natural to fill up a plate with food. It then becomes easy to overeat.
If you choose a smaller plate, it still LOOKS like you are eating a lot, but your portion size is actually just right.
If you do use a large plate, make sure you put only healthy food on it, like fruits and vegetables. Desserts and other items that aren’t as good for you should be relegated to the smaller plate.
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Protein Is Important
Protein does a lot of great things for your body. It makes you feel full faster. It cuts back on your feelings of hunger. Also, people that consume protein tend to consume fewer calories. The reason why is not entirely clear, but there is speculation that it is because protein has an impact on the hormones that deal with fullness and hunger.
If you do not currently eat a lot of protein, make small changes to see how they impact you. For example, start the day with eggs instead of oatmeal. You can also opt for Greek yogurt, almonds, chicken breasts, quinoa and fish.
Studies indicate that eating more protein can help you eat fewer calories during the day (400-500 less calories!). That translates into weight loss, and the best part is, you don’t have to necessarily restrict yourself from other foods in order to get these results.