140-2

10 Things You Should Do If You Want To Lose Weight

Last updated on: February 05, 201418:48 IST

Brinda Sapat

Weight loss issues? Fitness trainer Brinda Sapat tells you what to do.

You are on a fitness programme, or maybe not, and you just cannot seem to shake off the fat fast enough. What do you do?

Follow these awesome fat-busting, shape-yielding tips that are guaranteed to speed up your weight loss process.

Think yourself slim

… or fit or sculpted or whatever you are aiming for.

The mind set is of paramount importance. The brain controls your body, and what it thinks is what it will command from the body. You will automatically make choices that will lean towards getting slim.

Also read:Burn the fat: How to get motivated and stay that way[1]

Photographs: Rediff Archives

Get enough cardio

This is the only form of exercise that is going to burn a good amount of fat. Cycle, swim, walk, kick box, do anything that gets your heart rate up and keeps it there for about 20-30 minutes. 5-6 days a week.

Also read:10 most effective cardio exercises to lose weight[2]

Photographs: Joint Base Lewis McChord/Creative Commons

Lift weights

Weight training tightens and shapes up your muscles AND gives you a 24 hr after burn! So you are burning more calories even as you watch TV than you would if you didn’t weight train.

Also read:10 reasons why you should lift weights[3]

Photographs: Abhijit Mamunkar

Take the stairs

Start believing the lift doesn’t exist! Taking the stairs will add to your daily caloric expense. Walk up at least 3 floors before you hit the lift button. This really helps!

Also read:14 commandments for a healthy lifestyle[4]

Photographs: Paresh Gandhi

Walk short distances

Skip the vehicle ride and get walking when you have to go close by. If it’s a 10-15 minute walk, WALK!

Also read:12 tips to motivate yourself to walk[5]

Photographs: Rediff Archives

Eat frequent, small meals

Eating 5-6 small meals in the day as opposed to 2-3 heavy ones will raise your metabolism, accelerating the fat burn process.

Also read:Healthy eating: Diet mantras for working people[6]

Photographs: Rediff Archives

Lighten up your dinner

A small dinner, eaten 3 hrs before bedtime works wonders. Soup, salad and grilled fish/chicken/bowl of lentils is a perfect weight loss finale to your day.

Also read:Fat to fit: 10 super healthy salad recipes[7]

Photographs: Courtesy Careers360

Eat before you party

When you eat out, you are definitely eating more fattening foods than you would at home. Grabbing a bite just before you leave will make sure you don’t over indulge.

Cut down alcohol and soft drink intake. Switch to juices, spritzers and flavoured sodas.

Also read:Eat, party and stay in shape![8]

Photographs: Kai Pfaffenbach/Reuters

Move!

Be as physically active as you can through the day. Take time off work and walk around the building; do house chores, run around with your kids at the park, dance at a party!

Also read:The 15-minute office workout[9]

Photographs: Rediff Archives

Rest and Sleep

The body needs adequate rest to repair and grow. Lack of sleep will interfere with achieving your goal.

Also read:10 superfoods to help you sleep well[10]

Photographs: Mark J. Sebastian/Creative Commons

References

  1. ^ Burn the fat: How to get motivated and stay that way (www.rediff.com)
  2. ^ 10 most effective cardio exercises to lose weight (www.rediff.com)
  3. ^ 10 reasons why you should lift weights (www.rediff.com)
  4. ^ 14 commandments for a healthy lifestyle (www.rediff.com)
  5. ^ 12 tips to motivate yourself to walk (www.rediff.com)
  6. ^ Healthy eating: Diet mantras for working people (getahead.rediff.com)
  7. ^ Fat to fit: 10 super healthy salad recipes (www.rediff.com)
  8. ^ Eat, party and stay in shape! (www.rediff.com)
  9. ^ The 15-minute office workout (www.rediff.com)
  10. ^ 10 superfoods to help you sleep well (www.rediff.com)

Original Story Here

Resources:

6 Tips for Successful Weight Loss On a Paleo Diet – Chris Kresser

Those are my top tips for weight loss on a Paleo diet. Now, I'd love to hear from you what have you found to make the biggest difference in your weight loss journey? Is there a strategy I didn't mention? Share your experience in the comments … http://chriskresser.com/6-tips-for-successful-weight-loss-on-a-paleo-diet

Keep the Weight Off: Tips for Weight Management After Weight Loss

Balancing what you eat and how and when you exercise influence how you maintain weight. http://www.webmd.com/women/guide/keeping-weight-off

NEW Healthy Recipes to Loose Weight- Top Fat Burning Foods with Weight Loss Tips

2013-12-04T08:08:25.000Z $6.73
End Date: Tuesday Mar-4-2014 0:13:25 PST
Buy It Now for only: $6.73
Buy It Now | Add to watch list

FITNESS RX MAGAZINE More muscle Best fat loss tips Boost testosterone Core abs

2013-03-16T23:31:11.000Z $6.47
End Date: Tuesday Mar-11-2014 16:36:11 PDT
Buy It Now for only: $6.47
Buy It Now | Add to watch list

Tags: , , , , , , , ,
Previous Post
2014/02/387b3_bodybuilding_default
Bodybuilding

Could metabolism play a role in epilepsy?

Next Post
2014/02/1a473_fitness_51FdHlZSi7L._SL160_
Bodybuilding Fat Loss Walking & Hikiing

Cortisol: Stress hormone linked to frailty

Comments

  1. Reply

    Fat Loss And Muscle Growth Tips? I’m 16, 6 ft and weigh about 175. By the end of summer I want to be healthy with a six pack so I need to know what are good sets of exercises that focus mainly on arms, chest, and my legs. Also, healthy food choices and protein sources (I’m allergic to fish and my parents wont buy anything with a lot of protein like chicken breasts and protein bars), however I bought a weigh protein so I was thinking of taking 2 protein a shakes a day, one when I wale up and one after I workout. All tips are greatly appreciated.

    View Comment
    1. Reply

      FAT LOSS TIP
      To find out how the best minds in nutrition in the world (at the US NIH) have recommended for decades we lose fat, read my answer about how to lose fat –> http://answers.yahoo.com/question/index;_ylt=As615QJM4X_3ID9_05qmmlXty6IX;_ylv=3?qid=20111028185603AAVcP4D

      MUSCLE GROWTH TIP
      Read my answer about protein supplements –> http://answers.yahoo.com/question/index;_ylt=ApxC6qroydrMsf1xrAgyC6Pty6IX;_ylv=3?qid=20130115003646AALCRaD

      LAST TIP
      You can’t be all you can be on tips. You need to educate yourself.

      Your body has no choice but to follow your brain. So, you should feed your brain a steady diet of good information if you want to be all you can be. It’s YOUR body and it has to last a lifetime so it’s worth the investment. Don’t ask questions of random strangers with no credibility in this or other online forums. Use high quality resources for information instead. The basic principles of health, fitness, and nutrition are not that difficult or hard to understand.

      Avoid the internet unless you’re using trusted sites in dot gov or dot edu domains. The dot coms are usually driven by profit motive and you’ll find bad information in most websties including WebMD, Livestrong, Bobybuilding.com, etc. and especially in this forum and others like it. And, avoid magazine and other cheap commercial informational products about fitness, glamour, muscle building, fashion and fads. Don’t be part of the “herd” unless you want to look, feel, and perform like the “herd”.

      Use books, especially late edition text books on subjects such as nutrition, anatomy, kinesiology, and physiology…especially exercise physiology. You can find excellent information resources at your local public or Uni library or for sale cheap online at Amazon.com and Ebay.com.

      Always follow the science. Use critical thinking. Be skeptical and do not believe anything without cross checking it with trusted sources. Grow your personal knowledge base and everything else will follow with relative ease.

      You have one body and it has to last a lifetime. It’s worth the investment to learn how to care for it properly.

      Good luck and good health!!

      PS: Here are some good websites you may find useful.
      • A MUST FOR DIETERS http://www.freedieting.com/
      • BEST DIET TOOL ON THE WEB http://www.myfitnesspal.com/
      • BEST FOODS FOR YOU http://www.choosemyplate.gov/index.html
      • NUTRITION DOT GOV http://www.nal.usda.gov/food-and-nutrition

      View Comment
    • *
    • February 22, 2014
    Reply

    Help With Teen Fat Loss Tips? I am 16, about 5 foot 6 and weigh about 128 pounds. I know I am a healthy weight, but I wish to get rid of the fat around my stomach.

    I have been running twice daily, totally 30 mins a day, and I have been eating healthier.

    Any tips on how to lose the fat around my stomach? Personal weight loss stories welcome.

    View Comment
    1. Reply

      I’m 15 and last summer I tried to lose weight. Well I did but I gained it back because after school when I get home I eat chips. XD So anyway. What I did was, I avoided bread and rice and other foods like that ’cause I hear they can cause fat even if they’re healthy. And then try doing other kinds of exercise. I did 40 mins. of exercise 4x a week including using the jump rope, using my aunt’s elliptical trainer, dancing, doing sit ups & stuff. So like in 40 minutes I get to do a whole lot of different kinds of exercise. And drink lots of water. Like if you’re hungry, but it isn’t exactly time for breakfast lunch or dinner yet, just drink a whole lot of water. Your belly might get big from drinking that much, but once you pee, it all comes out. You don’t gain fat from water, I think.

      So that was what I did. I didn’t really measure my weight tho, because what I was aiming for was a smaller waistline, and I was able to do so. I think I lost like 4-5 inches in like a month & a half. I was happy with that. Too bad I have to do it all over again because I gained it back when school started again. XD Also keep a tally of your weight for every two weeks. And you can see if it works or not.

      Good luck! 🙂 Hope I helped.

      View Comment
  2. Reply

    Does Anybody Has Any Teenager Belly Fat Loss Tips? Hey everyone, i’m sixteen and i’m in a pretty good shape, but i have a little bit of belly fat, not much! just a bit, but it’s making my abs less define and that sucks 🙁 so i was wondering how to get rid of that extra layer of thin fat, i’m hyperactive and i play different kinds of sports but it doesn’t seem to have any effect… help needed and proffisional tips would be great! thanks in advance.

    View Comment
    1. Reply

      Jogging is an excellent exercise because it let you lose weight
      evenly throughout your whole body. If you want to lose weight in
      specific areas, you should target them with exercises. If they are
      your problem areas, they will be very difficult to tone. You will have
      to work double on them. The best approach is this:
      1. Lower/control your daily calorie intake (control for normal
      weight, lower for overweight).
      2. Run/jog to lower your overall body fat percentage.
      3. Target your problem areas with exercises.
      an excellent exercise, you can do it in front of your TV: sit on a
      stool, and put your toes under something (piece of heavy furniture,
      for example). In your hands hold a little dumbbell. Please, make sure
      that it is not very heavy, start with one kilo, for example, or you
      will damage your back and spine! Slowly move the upper part of your
      body back, until it’s parallel with the ground. Stop for a second and
      move it back to the sitting position. Repeat ten times. Every week add
      to the number of repetitions. You will see the results in a week,
      guaranteed! You will see or feel under the fat – if you have any – six
      pack and muscles. Dumbbells do wonders. Much better than these
      crunches – I came up to three hundreds and there was no results AT
      ALL. With the dumbbells you will see it in a week.

      View Comment

Leave a Reply