Resistance training is a type of physical activity that involves working against some type of force to build muscle and increase strength. In addition to other health benefits associated with resistance training, it may boost metabolism to make weight loss even easier. One study in 94 people showed that resistance training preserved fat-free mass and metabolism following weight loss, helping maximize the number of calories burned throughout the day Using gym equipment or performing bodyweight exercises at home are two easy and effective ways to start resistance training and enhance weight loss.
Summary Studies show that resistance training can preserve fat-free mass and increase metabolism to boost weight loss. Intermittent fasting involves cycling between periods of eating and fasting, with fasts typically lasting 16—24 hours. It can reduce the amount you eat by limiting the time frame in which food is consumed, possibly enhancing weight loss.
In fact, some research shows that intermittent fasting can be a powerful tool for weight loss and may be equally effective as calorie restriction Plus, one study in 11 healthy adults found that short-term fasting significantly increased the number of calories burned at rest It may also increase levels of human growth hormone HGH , an important hormone that has been shown to increase fat loss and preserve lean body mass 27 , There are many different ways to do intermittent fasting. Many commonly involve picking an 8—hour window to restrict food intake each day.
Summary Intermittent fasting can improve metabolism, increase fat loss and preserve lean body mass to aid weight loss. Vegetables are incredibly nutrient-dense , supplying ample vitamins, minerals, antioxidants and fiber for a low number of calories.
One study showed that each 3. Many other studies indicate that increasing your fiber consumption from fiber-rich foods, such as vegetables, is tied to a decrease in both calorie intake and body weight 13 , For an easy way to raise your veggie quota, squeeze an extra serving or two into side dishes, salads, sandwiches and snacks.
Summary Vegetable consumption is linked to increased weight loss and a lower risk of obesity. A higher intake of fiber from foods like vegetables is also associated with decreased calorie intake. For example, a single tablespoon 13 grams of mayonnaise can contain upwards of 90 calories, while ranch dressing packs in a whopping 73 calories per one-tablespoon gram serving 31 , Teriyaki sauce, sour cream , peanut butter and maple syrup are a few other popular sauces and condiments that can cause the calories to stack up fast.
Using general calorie calculation methods, you can estimate that cutting even one serving of these high-calorie condiments each day could reduce calorie intake enough to lose up to nine pounds over the course of a year. Instead, try seasoning your foods with herbs and spices to keep calorie intake low and maximize weight loss. Alternatively, try swapping sauces and condiments for low-calorie options like hot sauce, mustard or horseradish.
Summary Many condiments and sauces are high in calories. Cutting them out or swapping them for low-calorie alternatives could aid weight loss. High-intensity interval training HIIT is a type of exercise that alternates between quick bursts of activity and brief recovery periods, keeping your heart rate up to boost fat burning and accelerate weight loss.
Another study showed that men who did HIIT for just 20 minutes three times per week lost 4. To get started, try switching out your cardio and doing one or two HIIT workouts per week, alternating between running and walking for 30 seconds at a time.
You can also experiment with other activities in your HIIT workouts, such as jumping jacks, squats, push-ups and burpees. Summary HIIT can burn more calories than other forms of exercise, thereby increasing weight loss and fat burning. Non-exercise activity thermogenesis NEAT refers to the calories your body burns throughout the day by doing regular non-exercise activities like typing, gardening, walking or even fidgeting Making a few modifications to your daily routine can bump up calorie burning to speed up weight loss with minimal effort.
Parking farther back in the parking lot, using the stairs instead of the elevator, taking a walk during your lunch break and stretching every 30 minutes are a few simple ways to add more movement to your day.
Simply moving more throughout the day can help you burn more calories to boost weight loss. Take it one step at a time and make a few small changes each week to lose weight safely and sustainably, keeping it off long term.
With a little patience and hard work, you can reach your weight loss goals and improve your overall health in the process. This simple 3-step plan can help you lose weight fast. Read about the 3-step plan, along with other science-backed weight loss tips, here. Steamed Rice: This is one of the healthier ways to cook rice, because this prevents the loss of water soluble nutrients and doesn't required any added fat.
Nutritional value 1 cooked cup : Carbs: Egg Sandwich: This could include 2 slices of multi-grain bread with 2 egg whites, onion slices, tomato slices and freshly chopped lettuce to make it a healthy meal.
Dal: It is loaded with complex carbs, good sources of protein, vitamins and minerals along with essential amino acids. It helps to lower cholesterol level and controls sugar level. Hard Boiled Egg: Eggs are very good sources of protein. Nutritional value 1 whole egg : Carbs: 0.
Nuts: Nuts are high in heart friendly unsaturated fats, omega 3 fatty acids, protein, vitamins and minerals. When you munch on whole nuts, you eat slower because you need to chew them longer.
Nutritional value Half cup : Carbs: 8. Orange Juice: Avoid having juices and try to have whole fruits as it will give you more of fiber, vitamins and minerals. Nutritional value one glass : Carbs: Grilled Brown Bread Sandwich: You could have a half grilled brown bread sandwich with some vegetables such as onions, capsicum, tomato, lettuce, corn, spinach as a healthy evening snack which is low in calories and also filling, instead of going for fried foods.
Whole Wheat Vegetable Wrap: This meal contains fiber, vitamins and minerals. A good alternative for this can be Amaranth chapati wrap with vegetables, Quinoa salad or couscous salad. Chicken Noodle Soup: Provides you protein, omega3 fatty acid, Vitamins and minerals which helps in keeping your heart healthy. Roti Chapati : It is loaded with complex carbs and proteins compared to other grains.
Its benefits includes lower blood sugar level and cholesterol level. Nutritional value 1 roti : Carbs: Nutritional value 1 bowl : Carbs: 0. Interested to learn more about EFM? A healthy weight loss means dropping one and a maximum of two kilograms week.
It is considered safe, and helps improve your chances of maintaining a healthy weight in the long term. Drastically losing weight is unsafe, and may only cause your body to store more fat and lose muscle mass. One kilogram of body fat is equivalent to around 7, calories. So in simple terms, you have to burn or decrease your calorie intake by calories a day in order to lose one kilogram per week.
Of course, the goal will be to double this effort to bring your weight down to two kilograms each week, so you can see how shooting for anything more than 2 kilograms per week really is asking for quick-fix measures.
An effective way to lose weight is to stay full throughout the day. If you must eat five or six times a day, instead of just three, then do it. Eating small meals that contain calories every three to four hours can help prevent hunger, and keep your motivation intact. In addition, filling up on low-calorie foods like fruits and vegetables will allow you to eat more and stay satiated over the course of each day.
Torching calories a day with exercise will help you lose around 2 kilograms per month alone. Exercises, like strength training, can also boost your lean muscle mass and keep your metabolism in top shape, which also increases fat burning. It is important to mix cardio exercises and strength training to prevent plateau and promote continuous fat burn. An hour of cycling, running, swimming, or resistance training can help you burn up to calories, and a typically EFM workout will torch calories in more like 45 minutes — nice!
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