Why do so many diets end in failure?
Why is it so easy to gain lost weight back?
And why can’t you maintain your ideal weight at all times?
If you’ve tried every quick-fix fad diet under the sun, you realize they can help you lose weight instantly. Unfortunately, keeping the pounds off usually doesn’t happen with these diets.
Real weight loss comes with lasting, healthy lifestyle changes.
So stop starving yourself, counting calories, or eliminating your favorite food group.
Simply make the following lifestyle changes.
1. TV Time: Many people are in the habit of sitting in front of the TV for hours on end after a stressful day at work. Yes, you may be worn out and need a break, but sitting on the couch, zoned out, watching TV is not the way to lose weight.
If you must watch the evening news or see your favorite show, use the time to burn a few calories. Keep some hand weights next to the couch and work your biceps and triceps. Stand up and do some squats or lunges to work your legs and buttocks. Get on the floor and do some sit-ups to tone your abs or push-ups to tone your arms. Make a change!
2. Sleep: Most adults need an average of eight hours of sleep each night. Is that a lot more than what you’re currently getting? Then you may be interested to know that if you’re not getting adequate amounts of rest, you’re more likely to be hungry, overeat, and gain weight.
How does this work? Something like this.
If you’re tired, you won’t feel like cooking a healthy meal, and you’ll opt for fast (fattening) food instead. This very same lack of energy will also likely cause you to skip the gym. On top of that, sleep deprivation causes your metabolism to slow down, and if you’ve not heard, that is not something you want when trying to shed a few pounds.
3. Drink Choices: Lasting weight loss is about changes. Unfortunately, some of the changes one must make are difficult. If you’re one of the millions hooked on soda, alcohol, or other sweetened beverages, your weight goals may remain out of reach until you replace these drinks with water. You should also know that your brain often confuses thirst with hunger.
So at the first sign of hunger, don’t grab a snack or calorie-filled drinks. Instead, grab a glass of water.
4. Breakfast: Want to know a secret to successful weight loss? Eat breakfast! Try cutting calories by skipping breakfast, and you’ll be excessively hungry by mid-morning. As a result, the healthy calories you would have eaten at breakfast are replaced with calorie-filled snacks and an over-sized lunch.
Once again, fitting breakfast into your busy schedule may mean dramatic lifestyle changes. But research shows that the habit of eating a healthy breakfast is key to losing weight and keeping pounds off. Get to bed 30 minutes earlier than usual and set your alarm 10 minutes earlier to give yourself time to eat breakfast
5. Physical Activity: Weight loss is about burning more calories than you consume. Therefore, it should make sense to you that dieting and exercise must go hand in hand. If you want to speed up weight loss and keep the weight away, add or increase the amount and intensity of physical activity in your daily life.
For many people, this is the most difficult lifestyle change of all, but the benefits are well work it. Aim for 30 to 60 minutes of intense exercise on most days of the week. When exercise is a normal part of your everyday routine, it’s more likely to stick, and your body will become slimmer and more toned.
The quickest and most permanent weight loss comes as a result of a combination of healthy eating and consistent, challenging workouts.
I’m here to help you meet your fitness and weight loss goals.
Call (559)636-3488 or email empowerfittrainer@yahoo.com today to get started on a fitness program that will get you on the fast track to your best body ever.
These five lifestyle changes aren’t always easy to make and change won’t happen overnight. Chances are, you’ll have occasional setbacks. But don’t give up!
Each day is a new beginning, and it starts out with no mistakes in it. Begin each morning with the resolve to not only stick with your healthy eating habits, but your lifestyle changes as well.
By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free. Servings: 5
Here’s what you need:
- 1 cup roasted red bell peppers
- 3/4 cup white bean hummus
- 2 cups chicken stock
- 1/2 cup cooked quinoa
- 1 cup shredded rotisserie chicken
- dash salt and pepper
- 2 Tablespoons parsley, chopped
- Take 1/4 cup of the roasted red peppers, slice into strips and set aside.
- Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.
- Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.
- Bring to a boil.
- Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley
Nutritional Analysis: One Serving equals: 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein
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