Avoid cardio with a revolutionary 7-point checklist developed specifically for women.
1. Cut up your veggies and fruit and keep them at eye level in your fridge for smart snacks.
Keep a big vegetable platter in your fridge at eye level, maybe with some low-fat dip on the site — the kind you put on the buffet for weight-conscious guests.
But this one is just for you .
Keep it in the fridge at eye level, this will encourage you to snack healthy and avoid the higher-calorie contents of your refrigerator.
Several studies have found that we tend to eat more when food is within easy reach.
Secretaries who placed candy on their desks ate about 48% more than when the candy was 6 feet away, according to research by BrianWansink, PhD, director of the Food and Brand Lab at Cornell University.
2. Use a food diary or app to track and manage what you eat.
Use a calorie counter (I love the online one called MyFitnessPal at MyFitnessPal.com) and add up everything you eat.
When you do that, you may not like the result.
This will motivate you to eat healthier the next day and so on..
A healthy person should have their bodyweight X 10 in calories each day.
That’s called their “Maintenance caloric intake”, the number of calories you need to consume to maintain your bodyweight.
Whether you’re making something at home or eating out, MyFitnessPal can help you log it, and supports a number of popular (and many not-so-popular and small) restaurant menus.
As you log your food, you get a complete picture of your diet, not just your overall calorie intake—that includes your sodium intake, your vitamin intake, cholesterol intake, and other nutritional information that can give you a better idea of what you’re eating beyond a simple daily calorie limit.
MyFitnessPal isn’t the only choice available, here are 5 of the best ones.
Infographic courtesy of GuardYourHealth.com
3. Work your way up to 30 minutes of exercise on most days.
For anyone wanting to lose weight, you may need to exercise LESS than you thought.
The study, which is published in the journal Scandinavian Journal of Public Health, monitored 60 moderately overweight but healthy Danish women for 13 weeks.
Half of the women were asked to exercise vigorously for 30 minutes a day by jogging, cycling or cross training while the other half exercised for a full hour daily.
On average, those that exercised for half an hour lost a whopping 7.9lbs over the three month period while those exercising for longer lost just 6lbs.
A short daily workout of just 30 minutes a day can help dieters lose more weight than exercising for an hour, scientists have found.
4. Drink water instead of high-calorie, sugary drinks like coca-cola.
Coke is the most valuable brand in history, and “Coca-Cola” is the world’s second-most recognized word after “hello.”
However, the beverage itself is an absolute poison to the human metabolism.
Coke is very close to the acidity level of battery acid and consequently it can clean surfaces equivalent to and often better than
many toxic household cleaners.
A can of coke contains 39g or nine teaspoons of sugar, which is close to half of a woman’s recommended daily allowance of 90g in a single can.
Just ONE 330ml can per day equates to 11lbs of weight gain in ONE month!
5. Use a pedometer to motivate you to walk more.
One of the most basic forms of exercise a person can undertake is walking.
It’s free, easy, and can be done anywhere.
However, many people underestimate how much walking they need to do to really get fit or stay motivated.
The recommended number of steps per day is around 10,000 steps or higher, and this is why it’s far easier to use a pedometer than to count on your own.
After all, it’s not only during your exercise session that you walk.
By using a pedometer, you’ll be tracking the number of steps, but you won’t have to concentrate on the number while taking those steps.
Many people also find it addictive trying to meet their 10,000 step target each day.
When you take a look at your pedometer and see you’ve already achieved 7,000, it can give you the push you need to get out there and get a bit more exercise!
All in all, a pedometer is definitely worth the investment if walking is your main form of exercise.
Before purchasing one though, be sure to compare prices and features as there is a variety of brands and types of pedometers out there.
I recently reviewed one, you can read my review here.
6. Eat breakfast every day.
That way you won’t get too hungry and overeat later in the day.
Studies have shown that people who wake up every morning and eat breakfast weigh less than those who consistently start their day without proper fuel for their bodies.
If you want to lose weight quickly, then you must get into a proper routine.
Wake up, start the day with a glass of water, and then eat a nutritious breakfast before heading out the door.
The word breakfast means “break the fast.”
When you sleep, you are fasting for a period of anywhere from seven to ten hours. Once you wake, you need to give your body the necessary fuel.
Think of it in comparison to a car. It won’t run without gas, right?
Your body is the same way.
You need to feed it and by so doing, you can lose weight quickly.
Your breakfast choice should be light but satisfying, such as a slice of toast, banana, and a glass of skim milk.
Not only will this allow you to maintain a stable healthy weight, but eating breakfast also allows the body to feel full and it promotes proper metabolic function.
All of this is crucial to starting the day off right as it lends itself to giving you the energy and brain power you need to accomplish what you need to do in the run of a busy day.
7. Plan your meals ahead of time, so you know they’ll be healthy.
It’s important for you to have a weekly meal plan so that you stay on track with your diet.
Plan what you are going to have for breakfast, lunch, and dinner each day as well as the snacks that you plan to consume between meals.
Everything you eat adds up calories so if you have everything written on paper or in your meal planner app (see above), it will be easier for you to calculate how many calories you consume each day.
As you plan your meals, make sure that they are balanced with the required amounts of fruits, vegetables, nuts, grains and other daily options.
Your diet should have a variety of different types of healthy foods to provide you with the required nutrients your body needs throughout the day.
When you plan your meals, you are ready to eat when you are hungry because you have all of your snacks and main meals planned for the week ahead.
It makes weight loss so much easier! So go on, Give it a try! 🙂
~Lauren (The Fat Burn Girl)