The 411 on Weight Loss and the Top Ten Secrets

weight loss secrets,how to lose weight,weight loss tips,losing weightIt seems like at one time or another, everybody wants to lose weight; however, when you try, it seems the only thing you think about is food. Or if you do start to lose weight you reach a plateau and nothing seems to help. Well, here’s the top ten best secrets to ensure you achieve weight loss.

  • Add intense bursts. Researchers have discovered short intense bursts, even for thirty seconds, added to a workout routine helps lose weight fast. The suggestion is to go as hard and as fast as you can go for one minute, every six minutes of exercise. In fact, according to a British study, doing so increases the amount of human growth hormone, which assists in building muscle and eliminating fat.
  • Avoid artificial sweeteners. Artificial sweeteners may keep you fat and make you fat because they tend to make you overeat. To learn more about artificial sweeteners read Artificial Sweeteners: A Not So Sweet Deal.
  • Chow down on fish. People who eat fish every single day while dieting lose more weight than people who don’t. Moreover, according to one study, eating fish, even with a high fat diet, helps you gain less weight while also metabolizing fat better.  
  • Cut up everything you eat. It takes your brain twenty minutes to realize you’re full. So, if you gulp your meal down in ten minutes, you’ll still be hungry and want to eat more. One way to slow down is to use a fork and knife to cut up everything you eat—this includes bananas, cherries, pizza, etc.—it gives your brain time to decided if you’re full or not and it lengthens the time it takes to eat. 
  • Eat breakfast. This is the biggest secret to losing weight. Studies have shown time and time again people who eat breakfast lose weight and keep it off. It is a major strategy, and people who skip breakfast replace those skipped calories with higher fat and higher calorie items later in the day.
  • Eat heavyweight foods. It’s not just calories that make you feel full. Heavyweight foods also help you feel full. So, choose heavyweight or dense foods, which are also low in calories and include such things as strawberries, apples, cantaloupe, watermelon, broccoli, cauliflower, peaches, and spinach.
  • Get a weight-loss buddy. According to Weight Watchers and psychologists, you’re more likely to loss weight and keep it off if you have a weight-loss buddy. The buddy encourages you when you’re down and helps reinforce positive weight loss behaviors.
  • Make use of small meals and snacks. If you want to keep your metabolism high and burn calories, you need to eat. If you starve yourself, your metabolism slows down, and you’ve defeated your dieting efforts. So, the way it works is to eat about every two hours. Eat a small breakfast, then a 100 to 200 calorie snack. Lunch should be your biggest meal. Then you have another small snack a couple of hours later. Dinner should be your last small meal, and if you need it, another small snack. However, remember even if you’re eating throughout the day, you still have to burn off more than you eat, so watch your calorie intake and up your exercise.
  • Use a Misto Gourmet Brushed Aluminum Olive Oil Sprayer. When adding olive oil to flavor salads or meat, use the MISTO as it can reduce your oil intake. Each spray is about a half a teaspoon. Moreover, cutting down on fats, means you’ll not only loss weight but also reduce your chance for cardiovascular diseases.
  • Watch Saturday eating. A study by Washington University School of Medicineof forty-eight adults between the ages of fifty and sixty “found that … subjects on strict diet and exercise programs tend to lose weight more slowly than expected because they eat more on weekends than during the week.” In fact, the author of the study, Susan Racette, found “people in the study didn’t always realize they were eating significantly more food on weekends [and in particular on Saturdays].” Researchers found the extra food ultimately results in a gain of 9 pounds a year, and Racette pointed out, “People on diets often don’t lose as much weight as we would expect, and this finding helps to explain why.”

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