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Do you want to lose weight with out doing a restrictive and complicated fad diet?
Read below to find 5 simple and easy tips to lose weight.
Its 2021 so many of us want to make this year our year, new year new me. Losing weight has not always been easy or simple. How to lose weight in 2021, I have listed 5 easy simple tips or lifestyle changes that will result in weight loss and boost energy. Do all 5 or choose 1 to try each week or each month. These tips don’t include starving yourself or drinking soup all day or just salad, simple changes that can have effect of not only looking great but feeling great.
Intermitent Fasting
Intermittent fasting is a method of eating where you cycle between eating and fasting (not eating). One of the most popular and may be the best place to start is 16:8, this is where you eat for 8 hours a day and fast for 16 hours. This method of eating focuses on not what you eat but when you eat. Eat whatever you want in your eating window only and you will see some benefits . In order to maximize weight loss cut sugar and processed carbohydrates while sticking to your eating window. There are a lot of benefits of intermittent fasting besides weight loss, anti-aging and cellular healing are other benefits. There are different methods of intermittent fasting and more information can be found in this HealthLine Article.
HIIT Exercise
HIIT (High Intensity Intermittent Training) is shorts burst of high intensity exercise where you work hard for 30 seconds and rest for 30 seconds. This type of exercise is great to lose weight. You can do intervals of 30 seconds or 40 exercise and seconds and 20 seconds rest. Sprints on the treadmill or stationary bike are some examples. 30 min a day 3-4 times a week will make a difference. Studies have shown the benefits of high intensity interval training on weight loss and cardiovascular health. The article in World Journal of Cardiology mentions the benefits and low risk associated with HIIT training.
There are many YouTube exercise videos available for free. There are also many affordable exercise apps or websites where you can find HIIT exercise routines:
- Peloton Fitness – Currently offering 2 months free.
- Melissa Wood Health– Pilates and Yoga 7 day free trial
- Obe Fitness – HIIT, Pilates, Strength etc.- 7 day trial
- FitOn App- HIIT, Strength Free App
Exercise Equipment
Count Your Calories
Track your macros- plug everything you eat in an app or write down every single thing that you eat. Many times we are unaware of exactly how much we are eating, how much sugar we are ingesting which contributes to weight gain. Even if it’s a healthier option, eating too much of it defeats the purpose. Tracking what your eat will give you an idea as to how much you are really eating and helps you control eating. MyFitness Pal is a great and popular app to track and count calories. Other calorie trackers are Noom and My Net Diary, these are just a few apps or you can just use a notebook. Just the fact of writing down everything you eat will make a difference.
Sleep to Lose Weight
It is important to get at least 8 hours of sleep to help maintain or loose weight. WHY? While sleeping your body is burning fat, the less you sleep the more fat or weight you hold on to. Your brain and tells your body with hormones to hold onto weight while awake. Get enough sleep, then you have energy to exercise and resist cravings. This healthline evidence based article mentions 7 ways that sleep can help you loose weight.
Drink a Gallon of Water a Day
Water helps flush the toxins out of your body, the more water you drink, the more will be released from you body. Less fluid will be retained that helps with weight loss. Drinking water helps control your appetite, a lot of times when we feel hungry it may be your body telling you you are thirsty. Drinking water instead of juice will help you not to drink your calories and can help boost your metabolism. Adding lemon slices or infused fruit can help make drinking water more interesting.
Water Gallons
I hope you found this blog post informative and the tips are simple enough to try today.
Let me know what you have tried and how did it work?
