11/26/2023 0 Comments Quick way lose weight![]() Base your diet around whole foods, using mostly single-ingredient foods. It's a no-brainer but if you're trying to reduce body fat, the first thing you might want to do is quit the junk. Replace starchy carbs with colourful veg instead. Plenty of research has found that protein can help to reduce your appetite and boost metabolism. Just go for whole food options (half a sweet potato, a small cup of wholegrain rice) and then load up on lean proteins. But that doesn't mean cutting them out altogether. If you're looking to dramatically reduce your weight fast then you're probably going to have to limit the number of carbs you eat. Note that we don't say bin the carbs altogether. Reduce starch and load up on lean protein You can also reduce it with regular exercise and moving around more.ĥ. Those are found in things like leafy greens, beans, bananas and walnuts. To stop it from happening, try to eat less salt and consume more magnesium and B6. ![]() Water retention happens when you get excess fluid building up inside your body. When you see bodybuilders and bikini models, one reason they look so tiny is that they're no longer holding onto any water weight (some go extreme lengths to dehydrate themselves which is really not a good idea). OK so as we say, 10lbs in seven days is going to be largely water weight - but dropping that can make you look a lot leaner. You'll be at your 10,000 step goal before you know it. So plug into your favourite playlist or podcast and get out for a break. You can still jot up around 2,000 steps - and that's before you even factor in the walking you do during the rest of the day. Even going for a 20-minute stroll at lunchtime can help. Try balancing on one foot or squatting while you brush your teeth, walking to the shops, playing with your kids more and using a basket down the supermarket. Non-Exercise Activity Thermogenesis, or NEAT, is where we burn calories while doing anything that's not eating, sleeping or actual exercise. You don't need to be wearing lycra and you don't have to carve out time in the day to workout. "If you have more muscle mass, you'll also have a higher metabolism so you'll burn more calories just staying alive - not just in that half an hour when you're training, but every single hour of the day and night." That means that if you want to keep on burning fat even after you've finished working out, lifting heavy might be the solution. Strength training gives you a higher percentage of lean muscle mass. PT Laura Hoggins writes in her book, Lift Yourself: "If you're wearing a calorie-tracker while you pound the treadmill, it may well tell you that you're burning more calories during that 30 minutes on the treadmill that when you do 30 minutes resistance training. That process needs energy and your body turns to its own fat supply to keep those muscles fed. When you lift heavy weights, you're breaking down the muscle - causing it to repair itself and get stronger. And weight training in particular is key when it comes to transforming body shape. While diet is crucial for losing body fat, you can't get away from the fact that exercise plays a huge role. All that means is that if you have your breakfast at 10am, you finish your last meal at 8pm. Dr Michael Mosley is the guy who came up with the 5:2 diet and he recommends setting yourself a 10-hour window - which is more generous than some IF programmes. By reducing your eating window, you're naturally going to consume fewer calories. So on top of using a tracker, you might want to try intermittent fasting. But if calorie reduction was really that easy, we'd already be doing it. A good way of keeping track is using a calorie tracker like MyFitnessPal, which will help you to set goals (1,500-1,650kcals a day should be manageable for a short space of time). The key to any kind of weight loss is in reducing your calorie load.
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