Answering people’s internet search queries concerning 12 great questions about how to lose weight such as:
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How To Lose Weight On Stomach Fast
Consume Fewer Carbs
You can use carbs for energy but most people eat way more carbs than they need and your body will store the carbs it does not need as fat. This is commonly how you get belly fat.
Do Not Eat Sugar And Avoid Sugar Sweetened Drinks
Studies show that sugar has harmful effects on metabolic health. Sugar being half glucose and half fructose can only be metabolized by the liver in significant amounts. When you eat a lot of added sugar, the liver gets filled to capacity with fructose and is forced to store it in the body as fat.
Get Restful Sleep
Sleep is important for weight loss and studies have shown that people who do not get enough sleep are likely to gain more weight, which may include belly fat. A study found that those whose nightly sleep totaled less than five hours were significantly more likely to gain weight than those whose nightly sleep total was seven hours or more.
Try Intermittent Fasting
Intermittent fasting has become increasingly common for weight loss. It is an eating pattern that cycles between periods of eating and periods of fasting. One popular method involves 24 hour fasting once or twice a week. Another consists of fasting every day for 16 to 20 hours then eating your food within a 4 to 8 hour period. Studies on intermittent fasting and alternate day fasting found that people experienced a 4 to 7 percent decrease in abdominal fat within 6 to 24 weeks.
How To Lose Weight Menopause
Eat Less And Exercise More
To lose weight you may need to lower your calorie intake by about 200 calories a day during your 50s than you did during your 30s and 40s. Most middle aged women need to eat less and exercise more than they once did to maintain their weight. Losing muscle mass lowers your resting metabolism which makes it easier to gain weight.
Aerobic activity can help you get rid of excess pounds and sustain a healthy weight. Strength training is important also. As you put on muscle your body burns calories more efficiently making it easier to control weight.
Do Not Snack
Try not to eat in between meals, this adds extra calories to your day that you do not need. Snacking causes your body to circulate insulin, a hormone that transports sugar to your cells to be used as energy but if you have excess sugar in your body, insulin helps to store the sugar in your liver as glycogen. If you do not eat for a few hours, your body swaps from burning sugar to burning fat from your fat reserves.
Stress can throw your hormones out of balance so stress relief is essential during the menopausal transition. In addition to increasing the risk of heart disease, stress leads to elevated cortisol levels, which are associated with increased abdominal fat. There are many ways to calm your nervous system, such as: getting a massage, magnesium supplement or Epsom salt bath, and meditation.
How To Lose Weight Cheaply
Buy Frozen And Canned Produce
Canned vegetables can be very budget friendly compared to the frozen variety. You are also likely to waste less when you buy canned goods and canned produce lasts longer than fresh varieties. Choose canned vegetables without added salt, or compare cans to find one with lower sodium content.
Frozen vegetables like leafy greens, carrots, and broccoli are often a better value compared to their fresh counterpart and could last months longer. Many frozen vegetables can be low calorie as long as you buy them without added sauces and their unique preparation styles like: spiraled, riced means they are easier to integrate into meals too.
Buy Healthy Foods In Bulk
Try buying a whole chicken instead of individual pieces. Put a portion of it with steamed vegetables one night and on another night put the leftover on top of a salad. Buy a large container of oatmeal rather than individual packs which are loaded with sugar.
Eating At Home
According to multiple studies, the more frequent you eat out, the more calories you are likely to consume. According to the U.S. Department of Agriculture (USDA), the average meal at a full service restaurant costs $9 to $11, but the average meal at home is about $3.60 on the most generous budget.
Drink Plain Water
Get a water filter and stop buying bottled water. Buying bottled water is an additional cost that can be easily eliminated. Also, buy a water container to fill up at home to take with you on the go.
How To Lose Weight Counting Carbs
Counting Carbs For Weight Loss
Watching your carbohydrate intake can be helpful for a variety of reasons, such as.
An Overall Reduction In Calories
The majority of us eat a diet that is, for the most part, made up of carbs. By decreasing the intake of carbs, you will decrease your overall caloric intake. Decreasing carbohydrate intake is one a simple way to decrease the amount of food you eat.
Improved Overall Diet
Diets that include bread, cookies, cakes, pasta, soft drinks, have little nutritional value. Replacing them with better carbohydrate choices like berries and vegetables, you will decrease your intake of carbs, and increase your intake of fiber, vitamins, and minerals.
Increased Protein Intake
Limiting the number of calories you consume from carbohydrates, you make room for energy from other sources. You can increase your protein intake without increasing your overall calorie consumption. Quality protein will help you to build and maintain muscle.
More Healthy Fats
Lowering carbohydrates in your diet will give you the ability to include more fat. Fats like omega-3 fatty acids help your body to operate more effectively and may play a role in decreasing the risk of heart disease.
Improved Medical Conditions
Some medical conditions insist that you count carbohydrates. The Diabetes Diet, for example, expect that you limit the number of carbs that you consume each meal to 30 to 45 grams.
The Best Carb Count For Weight Loss
Depending on your activity level and your size The Dietary Reference Intakes of the Institute of Medicine, recommend you should consume between 45 to 65 percent of your daily calories from carbohydrate. Guidelines from the Academy of Nutrition and Dietetics state that regular exercisers should consume between 2.3 and 5.5 grams of carbohydrate per pound of body weight depending on the amount and intensity of training. Some nutritionists recommend a ratio of 40 percent carbohydrates target for healthy weight loss.
How To Lose Weight Crazy Fast
Reduce The Sugar
The empty calories from added sugars can lead to weight gain and spikes in blood glucose levels.
Pitch The Table Sugar
Cut back on the amount of sugar added to things you eat or drink regularly like cereal, pancakes, coffee or tea.
Trade Out The Soda
Water is best, but replacing soda drinks with unsweetened herbal tea, coffee without sugar, or sparkling mineral water could be a good choice.
Instead of adding sugar to cereal or oatmeal, try adding berries like blueberries, raspberries or strawberries instead.
Increase Your Vegetable Intake
Vegetables are great for successful weight loss. They contain few calories but a lot of fiber and importantly lots of needed vitamins and minerals.
Fasting can be a fantastic way to lose weight because you are making your body to burn what it already contains to find its energy instead of fueling it constantly with external energy.
A number of other tremendous benefits can be had with fasting. Intermittent fasting has been shown to do magnificent things to your body like lower blood pressure, increase the rate of fat burning, and enabling autophagy (your cellular cleansing cleanup crew).
The ketogenic diet is an extremely low carb diet, anywhere from 0 to 50 grams of carbs per day. In general, 20 to 30 grams of carbs per day is considered a keto diet. A keto diet can help you burn fat more efficiently.
For overall health, the quality of your food matters. You can stay in ketosis by eating processed cheese singles and ham slices, but that is not going to support a healthy body. Focus on quality keto foods like avocado oil, fresh leafy greens and vegetables, and grass fed / grass finished beef instead. Doing it the other way, or dirty keto as it is called will cause issues like inflammation, bloating, cravings, and rebound weight gain.
Low Carb Diet
A low carb diet may be easier for most people to take on than the keto diet. Generally speaking, a low carb diet consists of 40 to 100 grams of carbohydrate per day. A low carb diet may be easier but not necessarily better since you may not be in the fat burning state of ketosis and still burning carbs for fuel.
How To Lose Weight Realistically
A Giant Percentage Of Weight Loss Success Is Mental
Change your viewpoint so that the healthy option is the only clear choice can mean the difference between stable progress and failure.
Moderation Is Important
Cut back on portions and calculate how many calories you get in a normal day, and reduce it a bit. Remember an indulgence is fine sometimes and get rid of the word (diet) and replace it with healthy eating.
This would include aerobic exercise, strength training, and high intensity interval training (HIIT): Steady state cardio done once per week for 35 to 60 minutes seems ideal based on the latest studies. Strength training is done 3 days per week for 60 minutes each time. High intensity interval training (HIIT) would be done 1 day per week for 20 minutes.
Supplement With Green Tea
If water has you fed up, try adding some green tea into your refreshment mix. Research supported by the National Institutes of Health suggests that consuming decaffeinated green tea in conjunction with regular exercise could boost weight loss efforts. Green tea is a better and a zero calorie choice over other drinks like soda and sweetened tea.
Do Not Purchase Junk Food
If you do not have junk food at home, odds are you will not eat as much junk food. Research time after time demonstrates that refined sugar products can be highly addictive and giving in to those cravings further stimulates the desirability of such products. Lowering your overall carbohydrate intake will help decrease those cravings as will reducing your sugar and processed carbs consumption.
Get More Sleep
Exercise and nutrition may be the basis of weight management, but proper sleep habits keep that foundation stable. Blame the hunger regulating hormones, ghrelin and leptin for the weight gain that can result from skimping on sleep because insufficient sleep throws them out of whack and can cause you to overeat and crave foods. Try adjusting your schedule so you can get those suggested 7 to 8 hours per night of sleep.
How To Lose Weight Zumba Weight Loss 30 Days
Losing Weight With Zumba
To lose weight with Zumba you should reduce the calories you eat and increase your physical activity and while doing a lot of Zumba is beneficial, it will not help you lose weight if your diet is undisciplined.
How Much Zumba
Doing 30 to 60 minutes of Zumba daily could be good for your health and your weight.
Steps To Take For Successful Zumba Weight Loss
Get into the right mindset. If working out seems too much of a bother, then think of Zumba class as a social event with friends listening to fantastic music and dancing your problems away.
Finding a local Zumba class is extremely beneficial compared to doing it at home since the instructors can teach you properly warm up and cool down techniques to minimize injury, advise on eating habits, and get a more tailored workout experience.
Doing Zumba with a partner is preferred since you will motivate each other and share successes and ideas.
Experiment with different Zumba classes as you will learn different dance styles and movements which will add to your arsenal of effective routines and keep it fresh so you will not become bored.
Having the right equipment is important as well to reduce the risk of injury and to move properly. Your shoes, for example, should neither provide too much grip nor should they be too slippery.
How To Lose Weight How Much Rooibos Tea Should I Drink A Day
How Much Rooibos Tea Should I Drink A Day
Experts have found that drinking up to six cups of rooibos red tea a day, hot or cold, can help you lose weight. Along with a healthy and balanced diet, drinking it 20 minutes before each meal should provide you with the maximum health and weight loss benefits that African rooibos red tea can offer making you feel less hungry, which will make you consume fewer calories, and you will slowly start to lose weight. Each cup of rooibos red tea is caffeine free, naturally sweet, and virtually calorie free as it contains only 2 to 4 calories. The phytonutrients in rooibos (communicate) with your fat cells sending molecular signals that can make you less likely to store fat.
What Is Rooibos
Rooibos is an evergreen shrub of the pea family native to South Africa which grows particularly in the Cedarberg area of the Western Cape that is not a true tea but rather an herb. This herbal infusion drink does not contain caffeine and has low tannin levels when compared to green or black teas. In the Clanwilliam territory of the Western Cape rooibos has been produced as a tea by the native Khoisan people for around 300 years. The rooibos, or red bush, grows about 3 feet tall and has needle like leaves comparable to a pine tree.
How To Lose Weight Quickly With PCOS
What Is PCOS And What Are The Symptoms
PCOS (Polycystic Ovary Syndrome) is a hormonal imbalance in women that comes from an imbalance of male sex hormones called androgens and it affects up to 20 percent of premenopausal women. PCOS can have severe health effects, including heart conditions, infertility, diabetes, IBS, skin issues, unwanted hair growth, hair thinning, obesity, and depression so you will want to make sure you are following a PCOS diet to minimize those symptoms. One of the most common symptoms is weight gain and in fact, 39 percent of women with PCOS are overweight or obese.
Eat More Fiber
Insulin resistance is a common feature of PCOS affecting between 50 to 70 percent of women. To reduce insulin levels, high fiber foods can help fight insulin resistance by slowing down digestion and reducing the impact of sugar in the blood.
Manage Cortisol Levels
Cortisol is referred to as the stress hormone. This powerful steroid has a massive effect on our body weight particularly when it comes to stomach fat. Lowering stress by removing yourself from stressful situations whenever possible or by practicing (mindfulness) which is a form of mediation has been shown to reduce stress and in turn reduce your cortisol levels. Some foods can help keep your cortisol level in check are dark chocolate, green or red tea, probiotics and prebiotics, and water.
Eat Foods That Reduce Inflammation
Inflammation is to some extent to blame for the hormone imbalance in PCOS, so eating foods that help reduce inflammation can lessen PCOS symptoms. Some good choices of anti inflammatory foods are berries, avocados, dark leafy greens, walnuts, almonds, dark chocolate, salmon, and sardines. Certain herbs and spices like ginger, turmeric, and garlic are great for reducing inflammation too.
How To Lose Weight Upper Body
Exercising To Reduce Upper Body Fat
Understand that losing fat from one particular area of your body is not possible and to reduce body fat you must take on a full body approach. This will result in fat loss from your lower body and your upper body to include your belly, arms, back, shoulders and chest.
Begin a cardio regiment. Commit to doing cardio for 30 to 60 minutes, 3 times per week. Good cardio workouts may include brisk walking, jogging, and swimming. Using a rowing machine will provide cardiovascular exercise and tone your arm, back, and shoulder muscles at the same time.
Give high intensity interval training (HIIT) a try. HIIT training refers to any workout that alternates between bursts of intense activity and then rest. The starting ratio is usually 1 part work to 3 parts rest. HIIT is more intense than other workouts, but you do not work out for as long and many HIIT workout sessions last between 10 to 20 minutes.
Watch What You Eat
Reduce the amount of excess calories you take in per day especially those calories derived from sugar as excess sugar in the body gets easily converted and stored as fat. Sugar hampers your bodies fat burning enzymes, which makes losing fat difficult.
Exercises To Tone Your Upper Body
Include exercises into your strength training routine that target your upper body. This can include a variety of exercises, such as pushups and bench presses, biceps curls and triceps extensions, and dumbbell rows and lat pulldowns. Strength training will build muscle increasing your metabolism and the number of calories the body burns on a daily basis. Additionally, strength training will tone the muscle that is being exercised and possibly increase the lean muscle mass of the specific muscle giving that area better definition.
How To Lose Weight Sleeping
Sleep requirements vary from person to person, but generally, research has observed increased weight gain with people getting fewer than seven hours of sleep per night.
How does sleep help keep you slim? It is about the hormones leptin and ghrelin. Leptin helps to control your energy levels and keep your appetite low, while ghrelin stimulates hunger and often sets off the need to eat. A study done at the University of Wisconsin found that participants who got more sleep had reduced ghrelin and increased leptin levels, which helped to control their appetites throughout the day.
Sleep In The Dark
Sleeping in a dark room causes your body to produce more melatonin (the sleep hormone). Melatonin is also responsible for increasing brown fat production which burns more calories than white fat.
Turn The Thermostat Down
Reducing the temperature while sleeping may burn more calories at night when you are cooler, and you also create good brown fat instead of unhealthy white fat.
Avoid Exercise Before Bedtime
Avoid exercising before bedtime since exercise wakes up the body making it difficult to achieve a good night’s sleep. Scheduling exercises for the morning will wake your body up keeping you energized all day. If for some reason you cannot exercise in the morning, it is suggested do it no less than four hours before bed.
Turn Off The Electronics
Shutting down all bedroom electronics may help you achieve more sleep. Research has suggested that short wavelength blue light emitted by smartphones, tablets, TV’s and monitors may limit the body’s production of the sleep aiding hormone melatonin.
Take A Hot Shower
A hot shower or bath can be marvelous for getting a good night’s sleep by helping to reduce tension and loosen up painful muscles. It can also increase the level of oxytocin a (love) hormone released by your brain which can be very calming. The heat from the shower gives your body temperature a lift then the resulting quick drop in temp when you get out helps relax your entire system.
How To Lose Weight Not Muscle
Weight Loss Versus Fat Loss
Fat loss and weight loss are two different things so you want to approach one differently than the other and if you go about it the wrong way you will find yourself becoming (skinny fat).
Do Not Rely On A Scale To Measure Your Progress
Numbers on the scale are not always truthful to your progress and are often irrelevant when it comes to fat loss. Because, when you are losing fat but keeping or gaining muscle you could put on weight or stay the same. Relying on scale numbers can lead you to make inaccurate conclusions about your fat loss progress.
Do Not Reduce Calories Too Much
To lose fat, you probably need to lower your caloric intake, but if you also want to maintain or even build muscle then cutting calories a little works better than cutting a lot, according to various ongoing research. A moderate deficit of about 20 percent below maintenance level seems to be ideal for most people.
Eat Enough Protein
Protein intake could be considered the most important condition for preserving muscle. Numerous studies have proven losing fat without muscle loss is all about eating enough protein. Even without proper weight training the weight you lose will be fat rather than muscle as a result of protein intake.
Eat Fat To Lose Fat
Sugar is the true culprit when you gain excess fat. The more carbohydrates you eat the higher your blood sugars and your body produces more insulin which in turn stores the excess sugar as fat. Eating fat, on the other hand, does not increase insulin at all. The basis for burning fat is to eat fewer carbohydrates and more healthy fats and quality protein. When you lower insulin levels you allow your body to easily access fat stores for energy.