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Monday, 25-Jul-2011 02:28 Email | Share | Bookmark
Many variations of the exercises include push ups

Losing weight in a healthy way is easier that you think. All you need to do is follow a few simple rules rigorously and you are guaranteed to shed a few extra pounds during the course. Here are some useful tips for you to follow for a quick and healthy weight loss. It's easy to fit them into your life and almost everyone can do them!



1. Slim down on comfort foods. To boost your veggie intake and cut calories without really noticing, add spinach and squash them to pastas and casseroles. The vegetables add flavor and fiber, so you end up eating fewer calories and less fat. As well - when it comes to snacks, many of us down 300 or more calories when 100 or 200 are all we need to fend off hunger. The next when you have the dreaded cravings, go for fruits like a banana, a handful of nuts or just go out running to take your mind off food.

2. Do burgers, chips, soda and pizzas sound like you daily diet? If the answer is yes, you need to change your eating habits. Every time you are eating an unhealthy snack, think of what it can do to your body, and try and resist the temptation. If you just cannot stop eating all the junk at once, try and reduce the intake. Include healthier food in your regular diet. Fresh fruits and vegetables are a must. Try reducing your carbohydrate intake and increasing the protein intake. Use less sugar, breads, candies and use more steamed veggies, legumes, pulses and nuts in your diet.

3. Probably the single most important thing you need to know is how many calories your body actually needs. The way to figure this out is to multiple your body weight by 12. ie: If your body weight is 165 pounds 12X165 equals 1980 calories a day. Once you know this number it will help you to see if you are consuming the correct amount of calories or whether you are taking in too many.

4. With each meal you should be eating some type of lean protein such as fish, chicken or a lean red meat. This alone will burn off more calories by both thermogenesis as well as by building more muscle, but if you eat the protein first it will guarantee you get the protein in your body, and by the time you get to carbohydrates you won't even want to eat as much. It's a very easy way to save calories - try it out!

5. A single pound of muscle requires three to five time more energy to sustain itself compared with a pound of fat. That means with more muscle, you'll burn more calories, even at rest. Plus the muscle just strengthens you up. And the best way to get started, and strengthen your muscles are body weight exercises. Many variations of the exercises include push ups, the plank, bear walk and spider-man push ups. And when you combine this with high intensity cardio workout like sprinting, you'll burn the fat away - this is where a short workout program like Turbulence Training can help you slash body fat and build muscle using the most effective cardio and body weight exercises.

6. Drinking water continuously throughout the day keeps your body detoxified and helps you reduce weight as well. Drinking water makes you feel full and hence less hungry. Also it drives down the waste and keeps your digestive and excretory system functioning better. Drinking loads of water is a very good habit that one must practice regularly. The benefits of drinking water are plenty. One tip that you can surely try is to begin your day by drinking a glass of lukewarm water with half lemon and one-teaspoon honey, which is supposed to help the fat burning process and the overall metabolism of the body.

7. The next best way to lose weight fast is to simply mix up your workouts. You might not be maximizing strength or muscle gains by doing this, but it will confuse your body and force your metabolism to raise due to what's called "muscle confusion".


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