by Princess Harris, Sports Model/Fitness Consultant
Summer is fast approaching…you still have time to get in shape! Weight Loss does not require having a degree in Health and Fitness, but, it does require having Determination, Persistence, Motivation, and Patience. As we all know it takes 3500 calories to lose one pound – that means one has to exert more energy than what we consume in Calories.
Here is a quick Weight Loss list to help you jump-start this process:
1) Plan and Prepare your meals daily – this way you won’t be tempted to eat out!
2) Instead of having 3 large meals a day – have 5-6 smaller meals a day to increase you metabolism and Weight Loss
3) Drink 8 glasses of water every day to flush out toxins
4) Select high-protein foods to give you a constant supply of amino acids – this prevents a catabolic state, and promotes an anabolic state in addition to keeping your metabolism high.
5) In the morning, do your cardio on an empty stomach – this helps burn more fat.
6) Eat Slowly and – Put your fork down in between every bite of food as your brain lags behind your stomach by about 20 minutes when it comes to delivering the full or satisfying signal
7) Perform weight training 3-5 days per week to increase lean muscle and metabolism
8 ) Perform at least 30-60 minutes of cardio on 4-6 days per week
9) Portion Control – Portion Control – Portion Control – Portion Control – Portion Control
10) Never crash diet to lose weight. When you lose weight rapidly, your body is typically only losing glycogen (carbohydrate) and water weight, not fat. Your body thinks it’s starving and reduces its metabolic rate, which makes it harder for your body to burn each calorie.
11) Brush your teeth after every meal. If your mouth is clean and minty fresh, you will be less inclined to continue eating.
12) Treat your constipation problems. In an effort to start a diet, many individuals experience constipation problems, which, apart from the adverse effects on the body, also affect the weight loss process. The daily consumption of more fiber, which has the capacity to contribute to the greater mobility of the gut, and the increased consumption of liquids, helps to correct the metabolic function. So you should increase the consumption of fruits and vegetables like oranges, apples, pears, plums, broccoli and greens.
13) Drink green tea. Green tea contains polyphenols and catechines, which contribute to the increase of metabolism and fat loss.
14) Be careful of “light, low fat” products. Products labeled as “light” or “low-fat” do not mean low-calorie. Just because it says light that does not mean you can consume a lot of that product.
15) Do not get on the scale daily. Bodyweight can fluctuate hourly, so weighing yourself every day can cause more confusion than clarity.