7 Straightforward Secrets to Losing Weight
Is there a new secret diet pill for losing weight?
Maybe the health industry has puffed a newer hybrid of promising 24-hour dieting potions?
Whatever it is – you’ve probably heard of them all…
But do you want to risk your health? For something not natural, aside from all the loot you’ll be expending.
Let us learn what are the safer, natural, and cheaper way of trimming belly fat and how to implement them to your daily life, properly and safely.
Know your body mass index
Before reader further, know where you stand with your Body Mass Index (B.M.I.).
According to Dr. John E. T. Pillinger, a general practitioner in Highcliffe Medical Centre, The B.M.I. is a reliable indicator of total body fat.
This is a great way of evaluating yourself and knowing where to start.
Secret #1: Decrease your sugar dependency
Why is it bad? Sugar is quickly absorbed in the body causing a sudden rise in your glucose level in the blood. This will causes an instant energy boost.
In response to high blood glucose levels, the body secretes more insulin which makes the glucose level drop drastically. When your sugar level drops, you’ll begin to feel hungry, which translates to you eating more food.
A study published in the Journal of General Internal Medicine tracked 2,600 people drinking diet soda over the course of a decade. In the study they found that people who drank diet soda regularly were 44% more likely to suffer from a heart attack or stroke.
Start by removing fountain drinks like sodas (yes even diet soda), energy drinks, ice cream, cookies, anything processed with sugar should be removed from your diet.
Secret #2: Don’t fill yourself up too much
This is literally food for thought. I’ll explain.
It takes roughly 20 minutes for the brain to receive signals notifying it that it is full, this is part due to the reason why people over eat, eating more than they should be eat.
Try incorporating the Okinawan cultural habit of calorie control called hara hachi bu.
The residents of this Japanese Island region aka Okinawans practice the hara hachi bu mealtime ritual by eating until they’re 80% full – this constitutes to 10 to 40 percent fewer calories than that of what Americans intake. There’s no wonder why Okinawans are famously know for being octogenarians and centenarians but also thin and healthy individuals.
Secret #3: Calories In vs. Calories Out
It’s no secret that the amount of calories you intake vs the amount you burn should be factored in your initiative. Knowing where to start is the first step – evaluate and take action.
You can track your daily calorie intake by following a simple formula (BW in lbs x 18 = calories/day). For example, (175lbs X 18 = 3150 calories/day) – if you want to gain weight, you’ll have to eat more calories than this daily, to lose weight, simply eat less than this amount.
Your diet should consist of a good balance of whole foods, veggies, fruits, and healthy fats.
For a more comprehensive formula, try The Cunningham Equation – this formula factors in activity levels, as well as protein diet.
Secret #4: Eat more frequently
It might sound counter-intuitive, but to keep your metabolic rate up, eat in between your larger meals. Including snacks like fruits and veggies is a great start.
Try incorporate smaller snacks in between your larger meals like in breakfast, lunch, and dinner. It will assist both your metabolism and energy levels. This approach also puts a stop to binge eating when hungry from missed meals.
Secret #5: Drink more water
According to the USGS Water Science School, up to 60% of the human body is water, the brain is composed of 70% water, and the lungs are nearly 90% water. Lean muscle tissue contains about 75% water by weight, as is the brain; body fat contains 10% water and bone has 22% water.
Water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
How much? For men it’s roughly 3 liters (about 13 cups) and for women roughly 2.2 liters (about 9 cups) of total beverages a day.
Secret #6: Be patient
The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise, being patent and persevering through the tenure will help.
There is no overnight success story, patience is a virtue, and with weight loss, there’s no exception.
Secret #7: Add compound exercises to you workouts
As mentioned in the article The Definitive Guide to Compound Exercises and How to Include Them – the fastest and most efficient way to burn fat is through compound exercise.
In short, these exercises are multi-joint and muscle exercises that demand more from your body – your body then in turn will secrete higher levels of growth hormones to compensate.
Compound exercise helps you burn fat because they require more energy expenditure than isolation exercises.
Now we pass it off to you. Are there other techniques that have helped you out or even read that has help out other? Share them with us or if you found this article help share it with those who you think might benefit from it.