1. Switch your usual high-calorie meal for something a little more healthy. Even better: make sure each meal has a serving of protein, fat (lean!), and low carb vegetables. We also recommend that you make sure your serving of carbs is not too much—between 20-50 grams a day is the sweet spot.
2. Excise those carbs, sugar, and fat from your food to the degree that you can. Carbs and sugar, after all, cause one’s body to produce insulin, and insulin and weight gain typically complement each other. Insulin causes one’s cells to take in glucose, and it is that extra glucose in the body that eventually accumulates as fat. So, burning fat will be easier when insulin levels are low.
3. Natural sugars beat artificial sugars—remember that! So instead of gorging on candy to satisfy your sweet tooth, grab a fruit instead. Raspberries and blueberries, for instance, are candy-like and sweet but have no artificial sweeteners. Or you could put honey in your coffee instead of tabletop sugar.
4. Create a meal plan for the week. They should consist of 3 meals-a-day; breakfast, lunch, and dinner. You can also have two light snacks in between, either between breakfast and lunch or lunch and dinner. One thing to remember is that you shouldn’t skip a meal! As long as you are able to limit your caloric intake and have daily exercise, you will be noticing a huge degree of pound-shedding in no time.
5. Protein-heavy breakfast is key. Not only will this give you enough energy for the rest of the day, but it will also keep your blood sugar up. We’d recommend that you keep it consistent; stick to a specific time to have your breakfast, and limit your breakfast to 400 calories. Also, save on your credit card bill and skip the powdered orange juice during breakfast and go for water or unsweetened tea instead.
6. Have a balanced lunch. Stick to your schedule for lunch, too, and try not to deviate from it much. Naturally, you will want to have variety, so plan your lunch ahead. Also, keep your lunch to 500 calories, or even less if you can handle it.
7. Make sure your dinner is healthy and filling. Remember, this will be the last meal for the day, so make sure you don’t consume anything your body will have some degree of trouble metabolizing through the course of the night. Limit your dinner to 500 calories, and make sure it consists of protein, vegetables, and lean fat.
8. Water is better than grocery store-bought drinks. In fact, save on your credit card bill and refrain from drinking sugary drinks altogether since they don’t benefit your body, or your health, in any conceivable way, and might even just add to your poundage. Water will also have the added effect of keeping your skin and immune system healthy, so drink as much as needed.
9. Keep a food diary, and record everything you eat. Trust us, this will be helpful; studies show that people are less likely to eat unhealthily if they’ve made an investment toward tracking what they eat. It will also allow you to go back and see where you might need to make some changes in your diet.
1. We know most exercise plans ask people to commit to at least 5 days a week but try 7 days! If you’re a gym novice and it’s your first time to commit to an exercise plan, then go for light exercises first, and slowly build up your body to be able to hack more strenuous ones. Also, create a workout schedule, and stick with it! You want to be exercising every day, consistently, and at the same time. To some degree, the best time is in the morning before breakfast, but if your schedule won’t allow it, then it’s really up to you, as long as you are able to go at it consistently.
2. Light cardio first. This will be like your warm-up, the first thing you do before exercising. Do some light jogging for approximately 5 to 10 minutes. You can jog in place if you don’t have a treadmill or don’t want to go outside.
3. Stretch, next, for around 5 to 10 minutes. You don’t want to do any high-intensity training before having stretched, because you might end up injuring yourself. Make sure you get all the major muscle groups to stretch out—your legs, arms, neck, and back.
4. HIIT (High-Intensity Interval Training) can get you to shed those pounds in no time. HIIT is basically high-intensity workouts interspersed with intervals of rest. This kind of exercise is one of the best in terms of burning fat. Whether you’re advanced or are just beginning to work out, there are many HIIT online classes that you can find—pick the one that suits you best!