Some Foods to Avoid To Aid Weight Loss

In a world of fad diets, weight loss programs advertising the perfect way to lose weight fast it’s easy to lose sight of the most basic way to maintain a healthy weight. Diet has been scientifically proven to be one of the most effective ways to maintain a healthy weight. Diets such as plant based and paleo have been proven most effective in weight loss because they focus on eating a balanced diet instead of dramatically cutting out certain types of food. Let’s discuss foods to avoid for weight loss, while emphasizing that everything is ok in moderation.

First, saying that food is high in fat is not enough to completely avoid it. For example, there are foods that are high in what is considered good fats like avocado, and foods that are high in “bad” fats or mono poly and saturated fats like red meat. While red meat in small quantities can have some great health benefits, overall nutritionists will advise to stay away.

Avoiding fried foods that are high in fat is the first tip to weight loss. These types of food also tend to be extra salty, and the salt can cause bloating and water retention which can result in a larger number on the scale. The fats used in frying foods are not easily digestible, and often do not break down into energy easily. Any fried food should be either completely avoided or eaten in moderation. These foods tend to be high and fat and dangerous to health if consumed daily. Foods with high fat, not just fried foods should be avoided in general if trying to lose weight. Potato chips for example, as well as a variety of other processed foods such as cookies, ice cream and other common snacks are high in saturated fats, which are difficult for the body to break down and process. Foods that fall into the “junk food” category, as well as any fried foods should be avoided when trying to lose weight.

Foods with high sugar, such as an excess of candy, soda, and fruit juices should also be avoided if trying to lose weight. This is a common misconception, as many soda drinkers do not realize the immediate dangers of consuming such large quantities of sugar at once. Unlike fried or fatty foods, liquid sugar does not make you feel full right away, causing us to consume it in large quantities. Your body breaks the sugar from these types of products into glucose, and this glucose is then released into the bloodstream. The extra surge of sugar in the blood stream can cause an influx of insulin, which can cause high blood pressure, and diabetes difficult to manage chronic diseases where weight gain is common.

Another major type of food to avoid completely if trying to lose weight is any kind of pastry. These foods are typically cooked with butter and ingredients that are high in fat and sugar and contribute significantly to weight gain. Try to cut these types of foods out of your diet altogether if you are trying to lose weight. Foods high in fat, sugar and carbohydrates will contribute to weight gain. Everything in moderation, but if you’re trying to lose weight it’s best to avoid them altogether.

Here Are A Few Exercises For Weight Loss

Some folks may think that any kind of exercise will help them lose weight and they’re right to a degree. Losing weight is all about burning more calories, and any type of exercise will do that. However, some exercises are far superior to others when it comes to burning the most calories in the shortest amount of time. As the time most of us have to exercise is usually limited, don’t you want to burn as many calories as you can while you’re in the gym?

If your answer is an enthusiastic “yes”, then you’re reading the right article. I’m going to discuss the types of exercise that give you the most bang for your buck when it comes to fat loss. Incorporating them into your routine should allow you to drop fat as fast as humanly possible, assuming your diet is on point.

Sprinting Exercises

Sprinting exercises are not limited to actual sprinting they can be done on a bike, in a pool, or on any type of stationary cardio equipment. In principle, sprinting exercises involve short, all out bursts of effort followed by a short rest period, then with additional bursts.

Running sprints are particularly effective, but swimming and biking sprints are great as well. The short bouts of intense activity get your heart rate up fast, and keep it elevated throughout the session. Your body will also expend a lot of calories recovering from this type of exercise.

Combination Lifts

Combination lifts involve several major muscle groups in one compound movement. As you’re using the maximum amount of muscles to perform each exercise, you’ll be burning 2-3 times as many calories as you would by simply performing on simple exercise at a time. Most combination lifts pair a compound upper body exercise with a compound lower body exercise. The squat press is a good example, and is basically a dumbbell squat followed by an overhead dumbbell press. You can get creative and combine any exercises you wish to make it interesting.

Interval Training

Interval training involves combining alternating periods of low intensity and high intensity activity. You could for example, walk at a moderate pace for one minute, and then sprint for 30 seconds. The great thing about interval training is that you can modify it to be appropriate for your current level of fitness. Beginners can use longer low intensity intervals and shorter sprint periods while more advanced trainees can push themselves with short rest periods and longer sprints.

Cross Training

Cross training is basically performing several different types of exercise throughout the week. You could lift weights on Monday, swim laps on Tuesday, and play beach volleyball on Thursday, for example. What’s great about cross training is that it never gets boring. There are an infinite number of different activities you could partake in from archery to Zumba.

Putting it Together

These exercise styles are all designed to elicit a maximum fat loss response in the body. They can be used individually, or all incorporated with a nutrition plan for the more ambitious trainees among you.

Gaining Motivation to Lose Weight

Many people nowadays have become fitness conscious and losing weight has become their main goal. Despite having decided to lose weight, they find it hard to get the motivation to do it. This may be hard to believe, however finding the motivation to lose weight is virtually half the struggle. When you are battling along to lose weight and not seeing the results that you want it can be tempting to throw in the towel and fall back into bad habits.

Getting started with the required steps to losing pounds is easier after gaining motivation. If you are tired of losing and gaining the same pounds over and over, here are some of the tips to help you build and maintain your motivation for losing weight.

Create Competitions

Bring some relatives and friends on board and organize a friendly contest. You can all pitch in to buy a cool reward that will be given to the winner.
If you are unable to get others in real life to take part in this there are more than enough online weight loss forums that have many contests taking place regularly.

Give Yourself Praise

You can build and maintain your motivation by measuring your conformity with set goals on a daily basis. You basically want to give yourself praise for all of your hard work, whether it is a sticker on a checkbook or notebook in your day planner. If you are handy on the computer you can even create a chart that you update on a daily basis.

Surround Yourself with Family and Friends

The best source of the required motivation is being with your family and friends who continuously support your goals. All the motivations may be gone but not your family and friends. They will support you in everything you do for instance going to the gym and making a diet plan. Even when you are completely demoralized because you feel nothing is changing despite your sacrifices and hard work, don’t forget, being surrounded with loved ones can be relieving. They will always be your best motivators.

Health

This type of motivation is the most important but unfortunately, it is also mostly overlooked. The vanities of people are overwhelming that it allows health to be neglected and focus only on the aesthetic side of weight loss. If you are obese, you would be advised to lose weight by medics as fats due to weight gain can raise cholesterol level hence increasing the risk of heart diseases. When these are well explained to you by your doctor, you can be motivated to lose pounds because you want so badly to get rid of such diseases.

Track Your Progress

Have a journal with you as to be used in listing what you have achieved for a week, months and years. Seeing your achievement being written down is such a great source of motivation. If you can see your progress rightly, go on and it will keep you going. However, if you see your progress headed in the wrong direction, try to adjust your routines and check out if your diet is less or enough.

Get Enthusiastic

Enthusiasm is necessary for motivation. If you approach your goal with enthusiasm, you will more likely succeed. How do you get enthusiastic? First, you need to see yourself as already having accomplished your set goal. See it vibrantly. If you are a lady, imagine yourself sliding into your favorite pair of jeans.