Friday, November 29, 2013

15 Best Ways to Lose 5 Pounds

15 Best Ways to Lose 5 Pounds

1) Drink More Water
Research indicates that chugging H2O curbs appetites. In fact, in one study by the American Chemical Society, dieters who drank water three times a day before meals over 12 weeks shed about 5 pounds more than those who did not boost their water intake. Water’s benefits don’t stop there: Agua also keeps you energized, so you’ll have the vigor needed to burn additional calories in the gym, on the tennis court, or wherever the day takes you. “Even being slightly dehydrated can lead to feeling fatigued,” says personal trainer Jim White, RD, owner of Jim White Fitness & Nutrition Studios in Virginia Beach, VA. And soda fiends out there can chop more than 200 calories from their diets by replacing a 20-ounce bottle of nondiet cola with some refreshing H2O.

2) Cut The Fat
Cutting down on the amount of fat you eat will also help you lose 5 pounds fast, but I don’t mean just avoiding fatty fast foods and the like. You can also stay away from salad dressings and instead use oil and vinegar, or use balsamic vinegar to dilute a tablespoon of your favorite dressing.

3) Avoid Temptation
As I mentioned, making smart choices is one of the best ways to lose 5 pounds. You need to stay away from the foods that really tempt you. If you adore Hot Pockets or frozen pizzas, it will be better to keep your distance from them. There are certain things you can simply moderate, but some foods should just be avoided altogether.

4) Getting More Active Is The Best Ways to Lose 5 Pounds
You simply can't lose weight without exercising. Shedding 5 pounds isn't a lot, but even that amount requires some activity. If you simply don't have time for the gym or regular workouts, you can still introduce more activity into your daily life. Just take the stairs instead of the elevator, park farther away from your destination so you have to walk, and try walking to some of your errands rather than driving.

5) Choose Healthy Hobbies
There are lots of hobbies and activities you can do each day that will ultimately help you lose weight. You won’t be thinking about it, however, and that can make it easier. Doing housework isn’t exactly a hobby, but you burn plenty of calories just by mopping up, making dinner, or running the vacuuming. You can start a garden, which will both keep you active and provide you with healthy foods. You can even take up video games if you turn to the kinds of games that encourage full body movement.

6) Cut Down on Added Sugars
On average, Americans consume 475 calories of added sugars daily, estimates Rachel Johnson, RD, PhD, a professor of nutrition at the University of Vermont. You, too, can do the math. Eliminating added sugars could save you thousands of calories in a week. In fact, a study review published in the journal Public Health Nutrition found that the consumption of sugar-sweetened beverages contributed to 20% of weight gain between 1977 and 2007. Other offenders included cookies, cakes, doughnuts, and dairy desserts. To trim hundreds of empty calories from your daily diet, check nutrition labels. “Look for anything that ends in the letters "ose,” the biochemical ending for sugars, such as sucrose, dextrose, fructose, and maltose, and the word syrup,” Johnson says. If it’s sweetened, skip it.

7) Remember To Eat Breakfast
I never eat breakfast; most of the people I know skip this highly important meal. Even though you’re eating, having breakfast is still one of the most fantastic, effective ways to lose 5 pounds. It keeps your metabolism going strong, it gives you the energy you need to get through the day, and it actually stops you from overeating. If you know what it’s like to skip breakfast and end up starving at lunch, you understand why.

8) Use an App
15 Best Ways to Lose 5 Pounds

Still looking for ways to lose 5 pounds fast? There’s an app for that! No, really, there is. There are food journaling apps, calorie-counting apps, encouragement apps… you have a weight loss need, and there really is an app for that! In fact, we’re working on one right now… stay tuned!

9) Control Portion Sizes
It's not practical or realistic to weigh and measure everything you eat. So pick one day a week to pull out the scale and measuring cups and spoons to see if you're getting the proper portions.

"Our eyes grow with time," says diabetes educator Hope Warshaw. "It's easy to rationalize: But it's just a little more." To fine-tune your skills to eat proper portions, keep essential weighing and measuring tools on the countertop -- a food scale that accurately weighs meats, fruits, and starches; measuring cups for starches, vegetables, and dairy items; and measuring spoons for fats, oils, salad dressings, and more.

10) Tke Your Time
When you're in a hurry, you may consume more calories than your body really needs. Try to slow down while you eat and really enjoy your food! "Chew 20 times before you swallow," Torres says. "The more broken down the food is before it reaches the stomach, the easier it is for the stomach to finish breaking it down and the more nutrients you get."

11) Move Throughout the Day
Along with modified eating, incorporate physical activity into your lifestyle. Move throughout the day. Stretch while you make breakfast. Take the stairs at the office. Go for a stroll during your lunch break. It's a myth that you need to sit to digest your food, says professor Jeff Mechanick.

You should get at least 30 minutes of moderate physical activity every day, according to the U.S. Department of Agriculture's Dietary Guidelines. Many adults need up to 60 minutes of moderate to vigorous physical activity on most days to prevent unhealthy weight gain. Those who have lost weight may need 60-90 minutes of daily activity to avoid regaining the weight.

12) Downsize Your Dinnerware
The more food you put in front of you, the more you're likely to eat, according to research by Brian Wansink, Ph.D., professor of marketing at Cornell University and director of the school's Food and Brand Lab. So serve meals on small dinner plates (7-inch diameter) and use tall, narrow 4-ounce glasses for juice and other caloric drinks. Your brain will reset its expectations of a normal portion size, and you'll find yourself feeling satisfied with less food.

13) Weight Bearing Exercises
If you’re not already doing it, make sure you’re getting 30 minutes of weight-bearing exercise 4 times a week. Feel free to combine this with your cardio, in the form of running, jogging, walking… or working on the elliptical.

14) Don't Let Yourself Get Too Hungry
"Don't skip meals," says nutritionist Marisa Moore. "Be sure you eat regularly to avoid major blood sugar fluctuations that can lead to a ravenous attack on the refrigerator."

Be prepared with snacks when you're on the go. Carry a piece of fruit, crackers, string cheese, or yogurt. Tucking away something ahead of time will keep you from being tempted by fast food or vending machines.

15) Take a Cass
Most gyms and fitness centers offer a variety of healthy eating and fitness classes, from cooking to Zumba and everything in between. Get eth girls together, or go it alone — find something that interests you and take a class!

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