I’m going to state the obvious here: dieting works . . . at least in the short term. But you can increase the effectiveness of most weight loss plans and improve your long-term probability of success by implementing a few easy diet additions.
Over the past years, I’ve put together a comprehensive list of simple lifestyle mofifications that combine to build a practical, long-term approach to dieting. Add a few of these changes to your current routine one at a time until they become habit. Before long, you’ll notice better, more lasting results if you are able to absorb these changes. Plus, they’ll help kick-start any fast weight lose diet.
Ice cold water: drink an ice-cold glass of water (make it at least a pint) first thing in the morning and before every meal. Your body will be forced to raise the water to your body temperature, burning a few extra calories in the process. Plus, it will make you feel more full when you eat and help keep you properly hydrated.
Add negative calorie foods: there are a handful of foods out there that require more energy to burn than are contained within the foods themselves; i.e. they have a net negative caloric impact. Try adding asparagus, broccoli, blueberries, beets, cucumbers, radishes, tomatoes, strawberries, and similar foods.
Evening lockdown: don’t eat for at least two hours before bedtime. Preferably, make your final “meal” of the day a light salad to tide you over until bedtime. There’s no sense feeding your body calories that will not be burned efficiently as your metabolism slows (this is especially true in the winter time).
Drop your cardio: you are probably aware that you burn calories every minute that you are exercising. But when you stop, your metabolism quickly returns to normal. Combat this by engaging in interval training instead of cardio. Interval training can be completed in 15 to 20 minutes and will boost your metabolim for a full 24 hours. Just make sure you exercise. Muscle burns calories, so build muscle to help achieve quick diet loss.
Eat more beans: beans are wonderful diet foods that many avoid becasue of their high carbohydrate count. But they are also very high in fiber, high in protein, and produce a negligible short term impact on blood sugar!
3:1 deficit-to-normal ratio: after three days at a caloric deficit, add a normal day. If you’re dieting at a 30 percent deficit for 3 days (e.g. 2400 calorie diet dropping to 1650 calories), make the fourth day a 10 percent deficit. That is, in this example, give yourself an extra 510 calories on every fourth day. This will nip any plateaus in the bud.
Remember, for maximum effectiveness, add these habits into your existing fast weight lose plan. When you stop dieting, retain these changes for the long-term to help you keep off the weight it took so much effort to lose. It’s always easier to maintain than to lose!
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