SubscribeMany people are looking for easy weight loss ideas. Some desperate people are using short cut with liposuction or diet pills. But you can do some easy trick for personal diet program to make sure your result similar to one person who lost over 90 pounds since January, and another lost over 46 pounds since the end of May. Here are 10 easy diet and exercise tips to help you loose that stubborn fat.
- Get at least 7 hours of sleep each night. Getting less that 7 hours sleep raises cortisol levels causing weight gain.
- Do 20 minutes of cardio exercise before breakfast to make your body burn stored body fat.
- Drink .6 ounces of water per pound you weigh each day (ex. 130 x .6 = 78 ounces).
- Try to consume 1 ounce protein per pound you weigh (ex. 130 x 1 = 130). Protein should come from lean meats, such as; fish, chicken; egg whites, peanut butter, vegetables, protein shakes and bars.
- Replace simple carbohydrates such as; sweets, white rice, potatoes and white bread, with wild rice, whole grain breads and cereals, sweet potatoes.
- Do interval training 5X a week. After warming up for 5 minutes, walk at a moderate pace for 3 minutes, followed by 2 minutes of speed walking or sprinting. Continue for 30 minutes, reduce pace to cool down for 5 minutes. Strength training 3 x week.
- Reduce saturated fat, replacing with unsaturated fats such as olive oil.
- Eat 30-35 grams fiber daily such as; high fiber cereals, oatmeal, whole grain breads, wild rice, leafy green vegetables, beans, sweet potatoes, etc..
- Reduce daily calorie intake to 1500-1800 calories. To find your ideal calorie goal multiply weight by 12. (ex. 130 X 12 = 1560 calories). Divide these calories into 5 small meals.
- Reduce sodium, and replace salt with sea salt.
- Lean meats & cheese have 7 grams protein per ounce.
- Vegetables have 3 grams protein per 1/2 cup serving.
- Milk has 7 grams protein per 8 ounce cup.
- Just remember to keep your protein intake per meal to around 30-35 grams. Your body can only assimilate this amount at a time. Also the more muscle you have, the more fat you will burn, so remember to include strength training in your workout routine. Also, you have to feed your muscles by eating good quality protein. Since working out breaks down muscle, it is important to eat a meal containing 30-35 grams protein within 30-45 minutes of your workout to preserve muscle mass. Right after a workout is a good time to have that protein shake.
- Drink your water !!! Water is required by every part of your body, so drink up. It not only keeps you hydrated, it keeps you from bloating. When you don’t drink enough water, and you are filling up on simple carbohydrates and high sodium foods, your body hangs onto the water causing you to bloat.
- Basically, just eat fresh or frozen veggies, lean meats, egg whites, protein shakes, peanut butter.
- Limit fruit to 1 serving a day while trying to loose weight. Eliminate processed foods from your diet. You are allowed one cheat day. Eat whatever you want within reason, but don’t get too carried away !!!
- Follow these diet and exercise tips, and watch the scales go down !!! It takes commitment and persistence to loose weight. Once you have it off, maintain a healthy diet and exercise routine to keep it off for good !!!!
Don’t forget to zigzag and add extra calories to your diet every fourth day. Usually adding back in 10-20% of your daily caloric intake works well.
You may like to read these posts:
- Easy Diets and Weight Loss Tricks
- Easy diets with low calorie diet in 7 days program
- Diabetic Diets
- Cutting Down On Dangerous Fats Through Low Fat Diets
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