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Tuesday, 09 July 2019 00:50

10 Steps To Improve Weight Loss Success

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10 Steps To Improve Weight Loss Success

As life gets busier and work and family put more demands on our time, it's easy to become less physically active, consume more calories and in turn gain weight. Here are some tips to help ensure your diet stays on track.

1. Reduce portion sizes

To lose weight, you need to burn more calories than you're taking in. The trick is to eat enough quality calories to fuel your exercise by paying attention to the serving size and eating the right portions of foods.

2. Track Your Progress

By setting a calorie target for each day you can ensure that you don't consume more that your body can burn off each day. Many health and fitness apps offer tracking features to make ot easier to count calories in a wide range of foods, making meal planning easier.

3. Don't Skip Meals

Skipping meals can lead to excessive hunger and over-indulgence at your next meal. Spread your caloric intake throughout the day to ensure you have enough energy to keep cravings at bay.

4. Squeeze in Movement

If you can't set aside the recommended 30 minutes of exercise each day, try getting three-10 minute burst of activity. Whatever increases your heart rate is good, whether it's climbing stairs or taking a brisk walk around the block.

5. Swap Out foods

You don't need to eliminate snacks entirely. Simply find snacks that satisfy without adding a lot of calories. For example, try replacing potato chips with popcorn and soft drinks with seltzer water.

6. Stand More Often

Standing rather than sitting while doing tasks is a good way to burn a few extra calories while also improving your blood flow.

7. Get Enough Sleep

Weight loss is a combination of healthy eating, exercise, and recovery. Sleep helps your body balance the hormones that regulate hunger. Without enough sleep these hormones can get thrown off, increasing cravings and leading to weight gain. To allow for recovery, adults should get between seven and nine hours of sleep every day.

8. Be Active With Others

Hiking with your family or walking with friends or co-workers is a great way to keep motivated and make exercise more enjoyable.

9. Switch to a High-intensity Workout.

Replace a low-intensity 45 minute workout with a higher intensity workout. Gyms that offer high intensity workouts like Cross-fit can pack in resistance training and a cardio workout into as little as 20 minutes.

10. Workout At Home

Going to the gym takes time and money. Resistance exercises using your body's own weight or using a few free weights, combined with a bike ride or jog around your neighborhood park can be a more convenient and time-saving way to stick to your exercise plan.


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