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Exercises to Lose Weight

When it comes to weight loss, it is not always just about the diets but you have to take into consideration the way you will be exercising and keeping fit.

Eercising helps to burn calories, build muscle and strengthen our bodies which is why it is good for us not only to lose weight but also to maintain our health.

Weight Loss Exercises

The following suggestions are simple activities for weight loss that you can do anytime of the day and for how long you wish to do them, there are no strict rules and can be adapted however you like:

  • Running: although such a simple idea, it helps you tone your all parts of your body at the same time, try alternating in speeds and surface for best results
  • Skipping (jumping rope): extremely good for your stomach, fun as well as hard work, view specific examples if you are interested but normal skipping is just as good
  • Swimming: this can be combined with other exercises to create a routine or simply on its own
  • Cycling: very effective for weight loss
  • Squats: a very simple exercise to help you lose fat in certain areas
  • Sports: playing a sport you enjoy will always help with weight loss, for example tennis, football, basketball etc…

Weight Loss Workouts

These exercise routines are recommended for people who already workout on a regular basis or have experience in different exercise activities, they are very effective for weight loss:

  • A countdown workout: using dumbbells or kettlebells, do 15 repetitions of the kettlebell/dumbbell swing followed by 15 repeptitions of the squat thrust, immediately move onto doing 14 reps of each then 13 and so on without taking breaks
  • High intensity interval training: choose your exercise/activity (running, cycling, weights…) and start with a 5 minute warm-up, the workout lasts 20 minutes long alternating between 1 minute high intensity and 1 minute slow, ending with 3 minutes cool-down
  • V-Crunch abs: a simple workout that can be combined with other exercises if you wish, burns stomach fat, 12 repetitions followed by a 30 second rest and repeated 3 times
  • Speedy upper body workout: use dumbbells or weights of your choice, 10 reps of an exercise followed by 20 seconds rest, repeat three times or include within another routine or combined with other exercises
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Weight Loss Foods

There are many weight loss foods out there that are beneficial for us, yet we are clueless to the usefulness they have on our bodies. We all understand that fruit and vegetables are integral to our diets, something that was drilled into our brains from a young age. However, to think more creatively, the following foods have interesting benefits that could help you whether you are interested in weight loss or healthier eating.

Healthy Foods

The following list of healthy foods can be included in a lunch or dinner, you can combine them in a healthy snack or try adding the things you like from the list to your usual breakfast. If you are planning on losing weight then restrict your diet plan to these weight loss foods and whatever is suggested in the diet itself, combine these ingredients how you prefer if you simply just want to keep healthy.

  • Mushrooms: low in calories and fat, added to a meal as a replacement to protein can still make the dish filling
  • Beans: high in protein with no saturdated fat, high in fibre, give you the full feeling for longer (kidney, black etc)
  • Eggs: boost power, filling addition to a dish, healthy snack
  • Oats: rich in fiber, boost metabolism, burns fat
  • Soup: filling with less calories, helps to start a meal with a broth-based soup, you will eat less and be more satisfied
  • Green tea: full of antioxidants
  • Lentils: good source of protein and fibre
  • Dark chocolate: slows down digestion keeping you fuller for longer, recommended in small portions

 

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Healthy Diet

A healthy diet requires more effort than most other diets because it is constructed on what you eat/drink, how you eat/drink and the inclusion of exercise or daily activities. More information is available at weight loss tips.

What to Eat on a Healthy Diet

This is the simplest part of a healthy diet – making sure you eat what you should. There are 5 main parts to a healthy diet:

  • Fruit
  • Vegetables
  • Water
  • Whole grain
  • Protein

Everything you eat should be consumed in moderation.

How to Eat on a Healthy Diet

This might not be so obvious, but how you eat can make a difference and improve your healthy diet. For example:

  • Think about serving sizes and try going for smaller portions during each meak to avoid over-indulging
  • Eat with other people: it’s social, encourages sharing plates and is proven to avoid over eating which can occur when watching tv/a computer at the same time
  • Sometimes it is not hunger that you are feeling but thirst, so try drinking before going all out on a big meal
  • Eat slowly to help digestion and so your brain can process how full you are getting
  • Avoid eating late at night, digestion occurs best when your body is at its highest levels of energy
  • Throughout the day, try eating periodically to keep up your metabolism
  • Do not skip breakfast!

Exercising on a Healthy Diet

Keeping active can help you to maintain weight loss or simply improve your health and it doesn’t always necessarily mean spending hours in the gym. Other options include:

  • Walking more: getting of the bus or train a stop early, taking the dog for a walk, even walking around a shopping mall!
  • Start a new exercise class: there are many new and creative options out there
  • Maintain activity levels: instead of sitting in front of the tv try doing yoga stretches while watching your favourite show
  • Sleep well: get a good night’s sleep so feel more refreshed and active the next day

 

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Weight Loss Motivation

It happens to us all. Getting lazy or leaving something ¨for tomorrow¨, but you shouldn’t let this happen when it comes to staying healthy and looking after your body. Whether you are researching diets or thinking about weight loss, it can be easy to lose faith and remain pessamistic. Hopefully what you are about to read will help you overcome that and stay on track!

Thinking About Weight Loss

Keep the following in mind if you are starting, or have already starting, a new diet plan (for weight loss or not):

  • Understand clearly your motive and why you are doing what you are doing, what exactly is your goal?
  • Track your progress so you can see exactly how you are doing, some results aren’t visible on the outside
  • Have a visual image for how you want to see yourself
  • Get rid of any emotional demons holding you back and any self-criticisms you are holding on to
  • If you are planning on attending exercise classes, pay for them in advance because this will force yourself to go when having a lazy day
  • Get friends or family members involved in your weight loss plan or organise one together, reinforcement from people who know you can be helpful
  • Keep positive! Your mental attitude has an influential power over your actions
  • Include things that make you happy and that you love: if working out, do it to music you enjoy and if dieting, include fruits or your favourite vegetables in your dishes
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3 Day Diet

The 3 Day Diet is aimed at people looking to lose weight fast and is not made for the faint-hearted! This is a tough and gruelling diet that requires dedication as it puts you on a strict eating and drinking regime for 3 days.

Although there are several different versions of the 3 Day Diet out there, they are all promising that you will lose around 10lbs by consuming less than 1000 calories a day (for both men and women). This is just one of many different weight loss diets that you can take so research around other diets before decidiing to take on this one.

Always check with a doctor before starting a diet to make sure that you are not going to harm your body further. If you have health problems then it is advisable to make sure your food intake is at an appropriate level.

Benefits of the 3 Day Diet

Despite this diet being a popular one that has been around for a long time and has been trialed and tested by many, there are very few biological benefits to your body. The reason it is so well-known is because in most cases there has been successful short term weight loss. It is not a complicated diet to follow and the suggested meals are very easy and quick to prepare.

Risks of the 3 Day Diet

Any one of the diets out there will contain risks, and especially the diets that have low calorie intakes such as this one. Exercise should be kept to a minimum and there is not a lot of variety available when it comes to altering the menu. The results experienced are short term results so you need to be careful to not convince yourself that the results will last long. The other thing to worry about is depending on the person, this could lead to repeptitive dieting in this manner to repeat the effect it has, which is dangerous.

3 Day Diet Plan

This is the suggested diet plan for 3 days (choose only one option to drink and eat):

  • Breakfast: black coffee or water, half a grapefruit with 1 piece of toast with 1tbsp of peanut butter, 1 egg with 1 piece of toast and 1 banana, or 5 saltine crackers with one slice of cheese and 1 small apple
  • Lunch: black coffee or black tea or water, half a cup of tuna with 1 slice of toast, 5 saltine crackers with 1 cup of cottage cheese, or 1 hard boiled egg with 1 piece of toast
  • Dinner: black coffee or black tea or water, half a cup of vanilla ice cream (for all options), 3oz meat with 1 cup of green beats and 1 cup carrots, 2 hot dogs with half a cup of carrots and 1 cup of broccoli and a banana, or 1 cup of tuna and carrots and cauliflower and melon

 

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Grapefruit Diet

The grapefruit diet is a famous American diet that has lasted for many decades. It is based on claims that the citrus fruit contains an enzyme that helps burn fat, persuading dieters that they can achieve considerable weight loss in 10-12 days.

Although grapefruit can be counted as one of your five-a-day, as a citrus fruit it can be harmful to consume it in excess. This diet plan should be avoided by those allergic to citrus fruits or those who take regular medication that could potentially be dangerous when mixed with the acid from the grapefruit.

Many diets come with a few health risks so it is always advisable to speak to a doctor before starting any diet plans.

What is the Grapefruit Diet?

The grapefruit diet plan consists of consuming 1/2 a grapefruit at the beginning of any meal in the day: breakfast, lunch and dinner. According to experts, it will only be effective if eaten beforehand because the enzymes in the grapefruit will activate burning the fat from your meal.

The diet plan advises you not to cut out anything from your diet except sugars and starch; you can eat as much as you want and until you are feeling full. It also recommends that you avoid snacking in between meals.

In substitute for eating grapefruit before every meal, some variations of the grapefruit diet suggest drinking grapefruit juice during every meal.

 

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Lose Weight in a Week

If you are trying to lose wight rapidly, there are a few measures you can take to do this in a safe manner. Instead of having rules and regulations like other diets that are out there, we have a list of suggestions to help you with weight loss that will simple entail watching what you eat more carefully.

For people with specific dietary requirements or health problems, talk to your doctor or a health professional before making any changes in your daily routine that could affect your body. Visit out weight loss tips for further information.

Best Way to Lose Weight

These weight loss suggestions are extremely useful to stay healthy, and do not necessarily have to only be for a week. To trial out the changes to your normal eating routine, 7 days is a good starting point and you should be able to see a difference.

  • Drink water: try to cut out other sugary drinks that could be high in calories
  • Eliminate starch: for quick results get rid of white-grain products
  • Cut out sugar: stay away from products that are high in sugar (this includes tempting desserts!)
  • Protein as a main ingredient: each meal should include a protein source (meat/fish/egg), a fat source (olive oil/butter) and a low-carb vegetable (broccoli/spinach/lettuce/cucumber)
  • Keep active: exercise 3-4 times a week, get enough sleep, keep your body fit and healthy
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Weight Loss Tips

If you want to lose weight in a week and are just looking for a quick fix then look at one of our weight loss diets. If you are trying to improve on your body and lead a healthy lifestyle then read on.

Some diets can be good for you and help you realise what you should be eating, but the best way to lose weight is not to do it as quick as possible, but to create a lifestyle regime that you can stick to. Weight loss is something that should be taken seriously and discussed before making any changes to your lifestyle.

Healthy Eating

Here are some health tips you can apply to you daily diet:

  • Water, water water – it has no calories, endless positive effects and you can add fruit and vegetables to make it good for detoxing (e.g. water with fresh lemon, water with mint and strawberry etc)
  • Cut out white grain – switch to eating brown bread, whole wheat pasta etc…
  • Healthy meals – try to include one protein (meat/fish/egg), one fat source (butter/oilve oil) and one low-carb vegetable (broccoli/cauliflower/spinach/kale) in each meal
  • Substitute your favourite things – make subtle changes to meals you love, for example if you enjoy greasy pizza try making homemade pizza on a thin base with healthier toppings

Healthy Exercise

Here are some active tips for exersing to improve your lifestyle:

  • Cardio activity – half an hour cardio workouts a day, or 3-4 longer workouts a week
  • Simple exercises – create a puch-up or sit-up routine before bed and when you wake up
  • Try something new – go to a yoga class, go for a run on the beach, rock climbing etc…
  • Stretching is important – before and after exercise, or simply at home to keep your muscles activated

Extra Advice

A few simple things that might help you to stay healthy and lose weight:

  • Get a good nights sleep
  • Reduce stress
  • Try eating on a smaller plate – might be pyschological but is proven to help you dish smaller portions that still fill you
  • Add healthy foods rather than subtracting parts of your diet
  • Think about alternative exercise – washing the car, throwing a frisbee with your dog, playing with your children in the park, anything that keeps you active without being strenuous
  • When eating out, perhaps share a few lighter plates rather than having a full meal to yourself

 

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Soup Diet

The soup diet, or also known as the cabbage soup diet, is another one of the diets that promise rapid weight loss. It is considered to be a low-fat, high fibre diet and usually has a diet plan for a week.

It is sometimes described as a good, warm-up diet before embarking on something more serious or a more detailed eating plan to stay healthy or lose weight.

Always make sure to speak to a health professional before deciding to dramatically change your eating routine, and this advice is especially crucial for those that have any particular type of health problem.

Pros and Cons of the Soup Diet

Remember that this diet plan should only be followed for one week and no longer! The attractiveness of the soup diet is in the rapid weight loss some people feel after their 7 days are over. However, most diets do only produce short term results so be careful with how you feel and how you eat after finishing the soup diet plan. You can start to feel dizzy and weak as the soup diet cuts out other important factors and instead focuses on one thing, cabbage soup, that can be quite bland.

Soup Diet Recipe

The cabbage soup should make up at least 2 of your meals a day, if not all, with added exceptions allowed each day. For example, one day you are permitted to eat fruit, the next vegetables, the next leafy greens and so on. It is important to keep drinking water to stay hydrated, at least 5 glasses a day. The cabbage soup is quite simple to make: using chicken or vegetable broth, cabbage, tomatoes/peppers/onions, salt and pepper, extra herbs and spices if you wish.

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Protein Diet

A protein diet is one of many diets that can help with weight loss, depending on each individual person and their body types.

A diet plan that focuses on a high protein intake supposedly eases feelings of hunger through biological processes that occur due to an increase in hormones that get rid of the hunger pains. In addition to increased products of protein, this diet also requires a low-carb intake for the full effects to be felt.

Before undertaking any changes to your normal diet routine, it is always advisable to talk to a health professional.

Risks of a High Protein Diet

One important factor of the protein diet is that many foods rich in protein are also rich in fat, for example fatty meats or dairy products. It is important that when attempting a diet you should still worry about what you are eating and all the other different parts of your diet that will be effected. With a high protein intake, your metabolic rhythm is going to change and levels of different hormones will rise and fall. Make sure to monitor your health and stop the diet if anything feels wrong.

Benefits of a High Protein Diet

A protein diet can seem attractive to someone wanting to lose weight as it is quite easy to follow, proteins make you feel full and you will receive a boost in energy, however remember that any results due to temporary changes in the diet will provide short term results. A protein diet is not something you can keep up for more than a few weeks at most. Remember that to stay as healthy as possible, you need a balanced diet.

Protein Diet Plan

Here are a few suggested meals that are considered appropriate for a protein diet:

  • Oatmeal with skimmed milk and fruit
  • Turkey sandwich with salad and mixed vegetables
  • Grilled salmon fillet with brown rice
  • Whole wheat pasta with any type of lean meat

Check out some more weight loss diets to see the different options available to you.